Protein - many studies

30+ Vitamin D Life pages have PROTEIN (but not special proteins) in the title

The list is automatically updated

Many problems if you don't consume enough protein DAILY – Perplexity AI July 2025

• Muscle loss and weakness: Without enough dietary protein, your body begins to break down muscle tissue to obtain essential amino acids, resulting in decreased muscle mass, weaker muscles, and impaired physical function—especially as you age 4 6 5.
• Brittle hair and nails; dry skin: You may notice early signs like brittle or thinning hair, dry skin, and ridged fingernails, as the body has less of the proteins required for their growth and repair 1 4 9 10.
• Fatigue and weakness: Protein fuels your body, so a deficiency can make you feel weak, tired, and possibly hungry even after eating 1 4.
• Impaired immunity: Protein is essential for the production and function of immune cells and antibodies; lack of it increases susceptibility to infections and slower recovery from illness or wounds 1 4 9 10.
• Impaired wound healing: Without enough protein, cuts and scrapes heal more slowly, and there may be a higher risk of stress fractures or other injuries 1 4 9.
• Cognitive and mood changes: Fluctuations in blood sugar and changes in neurotransmitter production tied to protein can affect mood and mental clarity 1.
• Functional limitations and frailty: Studies in older adults link low protein intake with reduced strength, more difficulty moving or performing daily tasks, and poor overall dietary quality 5 6.
• Anemia: Insufficient protein can lead to anemia, resulting in less oxygen reaching your tissues and further fatigue 4 10.

Even brief periods (around one week) of insufficient protein can negatively impact muscle function, especially in those over 55 4. Over the long term, low protein intake increases the risk of sarcopenia (age-related muscle loss), frailty, unintentional weight loss, and worse outcomes in chronic illnesses 5 6.
Immune function, bone health, metabolism, and recovery from illness or injury also decline with inadequate protein 6 9 10. In sum, consistent daily protein intake is crucial for maintaining muscle, bone, metabolic, and immune health throughout life.
References

1. https://www.uclahealth.org/news/article/are-you-getting-enough-protein-heres-what-happens-if-you-dont
2. https://www.health.harvard.edu/nutrition/are-you-eating-enough-protein
3. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
4. https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs
5. https://www.medicalnewstoday.com/articles/324533
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/
7. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
8. https://mcpress.mayoclinic.org/nutrition-fitness/can-you-consume-enough-protein-on-a-plant-based-diet/
9. https://www.eatingwell.com/article/7867087/what-happens-to-your-body-when-dont-eat-enough-protein/
10. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein

Those with many chronic health problems may need more protein - Perplexity AI July 2025

 Perplexity AI PDF

Seniors with Poor Gut Health or Low Stomach Acid need even more protein - Perplexity AI July 2025

 Perplexity AI PDF