Dr. Kristin Lander, DC
When most people think of nutrient deficiencies, they picture vitamins like D or minerals like iron. But one of the most common—and overlooked—deficiencies I see in my clinic isn’t a vitamin or a mineral. It’s protein.
Protein is often under-consumed, especially among older adults and those trying to “eat light” or “healthy.” Yet this one macronutrient plays a critical role in nearly every system in your body. If you’re struggling with pain, fatigue, weight gain, or even a weak immune system, inadequate protein may be a hidden culprit.
Why Protein Matters
Protein is made up of amino acids—your body’s building blocks. These are required to repair muscle and connective tissue, support immunity, balance hormones, and keep your metabolism humming. Unlike fat or carbs, your body can’t store protein for later use. That means you need to consume enough daily to meet your needs.
For active adults or anyone healing from injury or chronic inflammation, protein needs are even higher. Yet many people fall short.
Signs You May Be Low in Protein
Even if you eat “some” protein, it may not be enough. Signs of low protein intake include:
Chronic pain or slow recovery
Fatigue or weakness
Hair thinning or brittle nails
Loss of muscle tone
Trouble maintaining a healthy weight
Low protein also contributes to sarcopenia—the gradual loss of muscle mass with age—which can affect mobility and independence.
How Much Do You Need?
The minimum recommendation is 0.36 grams per pound of body weight, but most people thrive closer to 0.55–0.9 grams per pound. That’s about 90–120 grams of protein per day for many adults, or 20–30 grams per meal.
Small Shifts, Big Impact
You don’t need a complete diet overhaul. Prioritize high-quality sources like chicken, fish, grass-fed beef, legumes, and low-histamine options like turkey or lamb. Vegetarian and vegan options like tofu, lentils, tempeh, and quinoa can also help you meet your goals.
If you’re dealing with stubborn pain or fatigue despite “doing all the right things,” your body may simply need more of what it’s made of.
Sometimes, healing begins with the basics.
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