HEALTH Women's Health October 11, 2025 0 Comments

Is Surprisingly Low Protein Slowing Your Gains? 5 Hidden Signs You Can’t Afford to Ignore

Ever felt like your get-up-and-go just… got up and went? Or noticed your nails snapping like twigs for no good reason? Believe it or not, those nagging little issues might just be your body’s sneaky way of waving a big, bold flag saying, “Hey, feed me more protein!” Turns out, a whopping 41 percent of women are playing catch-up with their daily protein goals according to a study in Nutrients. Yikes, right? But here’s the kicker — once you’re tuned in to the subtle signs your bod’s throwing at you, pumping up your protein intake becomes a heck of a lot less confusing than it sounds. I caught up with Dr. Brynna Connor, who’s got the lowdown on what’s really happening inside your system and shared her top-notch advice so you can get back to feeling strong, energized, and just plain awesome. Ready to find out if you’re serving enough protein on your plate? Let’s dive in! LEARN MORE

Feeling more tired than usual? Noticing your nails breaking easily? You might be surprised to learn these everyday complaints could signal something simple: You’re not eating enough high-protein foods. And you’re not alone—a study in Nutrients shows that about 41 percent of women fall short of their daily protein needs. The good news? Once you know the symptoms of protein deficiency, boosting your intake is easier than you think. We spoke to a doctor about the subtle warning signs your body may be sending and her advice for getting back on track.

Protein is vital for women over 50

“Getting enough protein is important because it plays an essential role in nearly every function in the body,” says Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com. It’s no wonder they’re often referred to as the building blocks of the body. “Muscle repair and maintenance, hormone and enzyme production, immune function and the health of your skin, hair and nails all require protein. Without it, the body struggles to maintain the necessary metabolic processes, leading to fatigue, muscle loss and/or delayed recovery from illness and injuries.”

Have you ever worried you might not be getting enough protein?

And eating enough protein is especially important in midlife and beyond. “Women naturally lose muscle mass as they age through a process called sarcopenia,” says Dr. Connor. “The onset of this age-related muscle loss typically occurs in a woman’s early 30s, and results in approximately a three to eight percent loss in muscle mass per decade.

“Coupled with the decline of estrogen levels after menopause, women over the age of 50 are especially susceptible to muscle loss, which means that adequate protein intake is even important to preserve lean muscle, maintain strength and mobility and support metabolic health,” Dr Connor notes. Protein is also important for bone strength, and post menopausal are at a higher risk for osteoporosis. (Learn more about osteoporosis risk factors.)

5 common protein deficiency symptoms

Not sure if you’re getting enough protein? Dr. Connor shares a few key warning signs to watch for:

Weak muscles

“Protein helps support muscle repair, and low protein intake can accelerate muscular atrophy,” says Dr. Connor.

Fatigue

Dr. Connor says that the fatigue due to protein deficiency can be caused by two key factors. “It’s possible that if you’re exercising and not getting enough protein, muscle recovery is slowed and/or impaired, which can contribute to a prolonged sense of fatigue or being tired,” says Dr. Connor.

The second culprit: anemia.. “Lack of energy or a feeling of fatigue can also be caused by anemia (when your blood cells aren’t getting enough oxygen) related to protein deficiency,” Dr. Connor says. “A lack of protein can disrupt the synthesis of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the body’s tissues.”

Hair, skin and nail changes

Protein deficiency symptoms go beyond how you feel—they can also affect how you look. A lack of protein can cause hair loss or thinning, dry skin and brittle nails. Dr. Connor says this happens because of the body lacking structural proteins such as collagen and keratin.

Slow-healing wounds

“Slowed wound healing [occurs] because the body requires protein to repair tissue (through the formation of new skin, muscle and the blood vessels that are necessary to close the wound) and produce collagen (a key component of new tissue), as well as engage the immune system in fighting off infection,” says Dr. Connor.

Edema (swelling)

“Edema, particularly in the legs and feet, can occur as a result of severe protein deficiency. When the body is protein-deficient, albumin (a vital protein in the blood that helps maintain pressure in the blood vessels by pulling in water from the surrounding tissues) levels decrease,” says Dr. Connor. “The lack of sufficient albumin in the blood subsequently causes reduced oncotic pressure (the pressure that pulls water back into the capillaries), and as a result, fluid can leak back into the surrounding tissues, causing the edema.”

How much protein do you really need?

“For the majority of healthy adults, the recommended amount of protein is 0.8 grams of protein per kilogram of body weight per day,” says Dr. Connor. For a 150-pound woman, that’s about 55 grams of protein.

But for women over 50, research points to a slightly higher amount. “Approximately 1 to 1.2 grams of protein per kilogram of body weight may be beneficial to maintain muscle health [for women in midlife],” says Dr. Connor. That’s about 68 to 82 grams for a 150-pound woman.

Still, these are just guidelines and can vary based on your health conditions and activity level. It’s even possible to get too much protein. Your best bet is to speak with your doctor to determine your specific needs.

“To ensure you’re meeting your protein goals, first, meet with your doctor to determine what the appropriate amount of daily protein intake fits your health needs, and then track the amount of daily protein in your diet,” says Dr. Connor. “Fill-in with vegetables, whole grains and healthy fats, these will also help keep your nutrient levels balanced and keep you full. Stay hydrated, since protein metabolism increases the need for water to help the kidneys flush the waste from the breakdown of proteins.”

3 easy ways to boost your protein intake

If getting enough protein feels challenging, Dr. Connor suggests three tips:

Try protein snacks

“Reaching for protein-rich snacks such as nuts, cheese or even edamame can help you meet your daily protein goals,” says Dr. Connor. “If you prefer nuts or cheese, just be careful about the amounts, since both can have higher amounts of fat.”

Aim for high-quality protein

“Prioritize quality sources of protein like lean meats, fish, eggs, Greek yogurt, tofu, beans and lentils,” says Dr. Connor. “Not only are these good sources of protein, but they’re also superfoods that help support your overall health in a variety of ways.”

Supplement with protein

“Use protein supplements strategically [and] sporadically” as part of a balanced diet, says Dr. Connor. “Protein shakes or powders can help fill gaps in your diet; however, make sure you’re reading the labels and checking the quality of the protein, as many can have added sugars and other ingredients that can be detrimental to your health.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.