8 Signs of protein deficiency in women

𝑨𝒏𝒅 𝑾𝒉𝒚 𝑰𝒕’𝒔 𝑵𝒐𝒕 𝑱𝒖𝒔𝒕 𝒇𝒐𝒓 𝑮𝒚𝒎 𝑩𝒖𝒇𝒇𝒔

Protein isn’t just for bodybuilders or gym buffs—it’s essential for everyone. Ads for protein powder often show a flexing dude wielding his Stanley cup like it’s part of his workout, but the truth is, protein is about way more than muscles. It plays a key role in keeping your entire body running smoothly—from your bones to your skin to your immune system.

If you’re living a healthy lifestyle in the Philippines or looking to upgrade your wellness habits, understanding protein and how to spot a deficiency can be a game-changer.

8 Signs of Protein Deficiency in Women You Shouldn’t Ignore

Your body contains over 10,000 different proteins, all made from amino acids. Out of the 20 amino acids your body needs to function properly, nine must come from your diet. These are called essential amino acids.

“Protein isn’t just for muscle,” says nutritionist Riya Lakhani-Kanji. “It supports energy, immune function, hormone production, skin health, and even your mood.”

Here’s what else protein does:

Balances blood sugar and hunger levels
Supports muscle repair and growth
Helps with collagen production for skin and joints
Assists in immune cell function
Acts as a backup energy source

8 Signs of protein deficiency in women So… How Much Protein Do You Actually Need?

It depends on your body size, activity level, and overall health goals. A general guide is:

0.8g of protein per kilogram of body weight for the average adult
For active individuals, older adults, or those recovering from illness, 1 to 2g per kg may be more appropriate

Let’s break it down:

1 palm-sized chicken breast = ~30g protein
1 cup of cooked lentils = 15–18g protein
2 eggs = ~12g protein

“People in the Philippines who are active, breastfeeding, or recovering from illness or surgery often need more protein,” adds registered dietitian Rachel Gargano. “So do older adults, to help preserve strength and prevent muscle loss.”

Recognizing the 8 Key Signs of Protein Deficiency in Women

There are several common signs that may indicate you’re not getting enough protein in your diet. If you notice any of the following symptoms, it may be time to reassess your protein intake.

1. Swollen Feet and Ankles (Edema)

Low protein levels can disrupt fluid balance in your body, leading to puffiness—especially in your lower legs or abdomen. This is because your body lacks enough albumin, a protein that helps keep fluid in your bloodstream.

📌 Tip: If swelling persists, see a doctor—it may signal more than a dietary issue.

2. Mood Swings and Brain Fog

Struggling with sudden mood drops or mental fatigue? Protein helps your body produce neurotransmitters like serotonin and dopamine—aka your feel-good chemicals. Without enough, you’re more likely to feel irritated, tired, or even depressed.

🧃Try a protein-rich snack (like Greek yogurt or eggs) to keep your energy and mood stable throughout the day.

3. Weak Hair, Brittle Nails, and Dry Skin

Your skin, hair, and nails are made from protein too. Without enough, your body will prioritize vital organs, leaving your beauty game behind.

💅 Look out for:

Hair thinning or shedding
Brittle nails
Dry, flaky skin
These are signs your body isn’t producing enough keratin or collagen due to low protein intake.

4. Slow Wound Healing

Got a papercut that won’t heal? Protein helps with tissue repair and immune response, so insufficient intake means your body takes longer to bounce back from injury.

5. Constant Fatigue and Muscle Weakness

Feeling tired despite enough sleep? If you’re dragging your feet at work, in the gym, or even during chores, you might need more protein. Your muscles rely on protein to repair and recover, especially after physical activity.

👟 Active women, fitness lovers, and older people, especially those over 70, need to watch this.

6. Always Feeling Hunger

Protein helps you feel fuller for longer by increasing leptin (the satiety hormone) and decreasing ghrelin (the hunger hormone). If you’re always snacking or craving something, your meals might be too carb-heavy and low in protein.

7. Sugar Cravings

Love dessert too much? It might not just be a sweet tooth—low protein causes blood sugar crashes, which triggers cravings. Add protein to each meal to help balance your glucose levels and reduce those donut cravings.

8. Getting Sick Often

Your immune system is made up of proteins that create antibodies and immune cells. Without enough, your body becomes more vulnerable to colds, infections, and slower recovery times.

🌿 Bonus: Foods like beans, nuts, and seeds are protein-rich and packed with immune-boosting nutrients.

How to Identify the 8 Symptoms of Protein Deficiency in Women

If you’re experiencing any of these symptoms, it’s important to check if your diet includes enough protein. Protein deficiency can impact your energy levels, skin, and muscles, so it’s essential to take action if you notice these signs.

🥗 Top Protein-Rich Foods to Add to Your Plate

Protein can be delicious and diverse. Here’s how to add more to your daily meals without relying on supplements.

🍗 Animal-Based:

Chicken & Turkey – Lean, versatile, and rich in amino acids
Eggs – A complete protein with all essential amino acids
Greek Yogurt & Cottage Cheese – Great for snacks or breakfast
Fish (Salmon, Bangus, Tuna) – High in protein and heart-healthy fats

🥬 Plant-Based:

Lentils, Chickpeas, and Black Beans – Affordable, hearty, and filling
Tofu & Tempeh – Excellent soy-based options for stir-fries or stews
Quinoa & Amaranth – Complete plant proteins and perfect for grain bowls
Nuts & Seeds (Almonds, Chia, Hemp) – Add crunch and nutrients to salads or smoothies
Spirulina – A superfood algae; great as a supplement in juices or shakes

💪 Easy Ways to Add More Protein to Your Day

Swap cereal for eggs or Greek yogurt at breakfast
Add grilled chicken or tofu to your salad
Use lentils or beans in soups, stews, or even pasta
Snack on boiled eggs, edamame, or a handful of almonds
Blend a protein smoothie post-workout with banana and peanut butter

💡Filipina tip: Try adding tuyo or tinapa to your breakfast for a local, protein-packed option!

What About Protein Shakes?

Protein powder can be helpful—especially for active individuals or those with higher needs. Just make sure it complements, not replaces, your regular meals.

“𝒀𝒐𝒖 𝒔𝒉𝒐𝒖𝒍𝒅 𝒈𝒆𝒕 𝒎𝒐𝒔𝒕 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒑𝒓𝒐𝒕𝒆𝒊𝒏 𝒇𝒓𝒐𝒎 𝒘𝒉𝒐𝒍𝒆 𝒇𝒐𝒐𝒅 𝒔𝒐𝒖𝒓𝒄𝒆𝒔,” 𝒔𝒂𝒚𝒔 𝑮𝒂𝒓𝒈𝒂𝒏𝒐. “𝑻𝒉𝒆𝒚 𝒄𝒐𝒎𝒆 𝒘𝒊𝒕𝒉 𝒆𝒔𝒔𝒆𝒏𝒕𝒊𝒂𝒍 𝒗𝒊𝒕𝒂𝒎𝒊𝒏𝒔, 𝒎𝒊𝒏𝒆𝒓𝒂𝒍𝒔, 𝒂𝒏𝒅 𝒇𝒊𝒃𝒆𝒓 𝒕𝒉𝒂𝒕 𝒑𝒐𝒘𝒅𝒆𝒓𝒔 𝒄𝒂𝒏’𝒕 𝒑𝒓𝒐𝒗𝒊𝒅𝒆.”

When you hear the words whey protein, what comes to your mind? Chances are, you probably picture buff dudes lifting at the gym. But women can stand to make use of whey protein too! It’s actually more beneficial for you than you may realize. Using it for bulking up is just one part of its functions.

Bet you didn’t think a protein shake could substitute for your meal when you’re too busy for it now, did you? We have prepared a guide to help you understand the wonder that is whey protein. We have also rounded up our best whey protein picks for your protein fix!

Why Protein Deficiency in Women Leads to These 8 Warning Signs

Protein is involved in nearly every process in your body. A deficiency can cause serious health problems, including muscle weakness, poor immunity, and skin issues. By recognizing the 8 signs of protein deficiency in women, you can take steps to improve your health.

The Top 8 Signs of Protein Deficiency in Women and What to Do About It

To avoid the risks associated with protein deficiency, ensure that you’re consuming enough protein-rich foods in your diet. It’s especially important for women who are active, pregnant, or older adults, as they may need more protein than the average person.