Protein deficiency: causes, symptoms and treatment

Symptoms of protein deficiency

The symptoms of protein deficiency are often non-specific and depend largely on the underlying cause.

Protein deficiency in older age

In Western countries, severe protein deficiency is rare, as most people consume sufficient protein through their diet. However, certain groups are more at risk of not getting enough. These include older adults, as reduced appetite and changes in taste or smell can lead to lower protein intake.

But, besides old age, there are other risk factors for protein deficiency. These include:

• Chronic illnesses: Inflammatory processes can increase protein requirements. Kidney and liver diseases may also lead to protein deficiency.
• Vegan and vegetarian diets that aren't balanced.
• Athletes with particularly high protein demands.
  

What are the consequences of protein deficiency?

If the body doesn’t receive sufficient protein from food, it initially reduces muscle growth or even starts breaking down muscle mass. As a result, muscles decline in number and strength, and especially in older adults, the risk of frailty and fractures increases.

In cases of prolonged protein deficiency, even muscle breakdown may not provide enough amino acids to meet the body's needs. Important building blocks are missing. This can affect not only muscles and bones but also hair, nails and the immune system.

Addressing protein deficiency

The good news is that protein deficiency is rare and can generally be corrected through dietary changes. Those who eat a varied diet usually don’t need extra portions of protein. Even the slightly increased needs in older age can be covered by a balanced diet and a range of protein sources. Special protein-enriched foods or supplements are only beneficial in cases of actual deficiency and are often disproportionately expensive.

Protein supplements, such as high-protein shakes (or those made of powders), may be useful for people with chewing or swallowing difficulties, reduced appetite or restricted diets. However, it’s essential to check for unwanted additives like sugar, sweeteners, artificial ingredients and flavourings.

Daily protein requirements

Our bodies constantly break down and rebuild proteins, making it essential to provide the body with the building blocks it needs. Protein needs depend on body weight. The heavier we are, the more protein we need, regardless of gender. The Swiss Society for Nutrition, SSN, recommends:

For adults up to 65 years:
0.8g per kg of body weight per day
(e.g. a person weighing 70kg needs 56 g of protein daily)

For adults over 65 years:
At least 1g per kg of body weight per day
(e.g. a person weighing 70kg needs 70g of protein daily)

The right diet with protein deficiency

The quality of protein in the diet is just as important as the quantity. A good balance of animal and plant-based foods high in protein is ideal. Examples include:

• Dairy products such as low-fat quark, cottage cheese and hard cheese
• Lean meats, fish, poultry, eggs
• Tofu, tempeh, seitan
• Whole grains and legumes like lentils, peas and beans

Improving protein absorption

Certain protein combinations can help the body absorb and utilise protein more effectively. Besides combinations like grains and legumes, or rice and beans, it’s also advisable to combine animal protein sources with plant-based protein sources such as eggs and grains, eggs and potatoes, or milk and grains.