Decreased muscle strength, prolonged fatigue, thinning hair, slow beard growth… are warnings that the body is lacking protein, men over 35 years old need to pay special attention.
After age 30, metabolism slows down and muscle recovery is poorer. At that time, the amount of protein from the regular diet is not enough to regenerate muscles, balance hormones and maintain energy.
Over time, changes appear in the body such as weak muscles, easy fatigue, dull skin, and decreased mood. These are not just “signs of aging” but often stem from a lack of protein.
The following 7 symptoms will help you realize that your body is lacking this important nutrient.
Reduced muscle strength
One of the earliest signs is muscle weakness, although there is no decrease in movement. Protein – “fuel” supports muscle building and recovery. If lacking, the body will take energy from the muscle mass itself, leading to long-term muscle atrophy. Simple tasks like lifting things, climbing stairs or keeping your back straight become more difficult.
Add quality protein to every meal, like eggs, Greek yogurt, paneer cheese, lentils or tofu. The timing of supplementation is equally important. Use within 30-45 minutes after exercise for optimal muscle recovery.
Persistent fatigue despite getting enough sleep
Men aged 30-40 often feel tired “for unknown reasons”. Protein deficiency affects hemoglobin production, causing poor oxygen transport and the body easily becomes exhausted. Energy crashes after meals or mid-day come from a lack of amino acids that maintain endurance.
Combining complex carbohydrates and protein, such as lentils with brown rice or oats with milk, helps keep your energy steady all day.
A man in Hanoi suffered from hair loss and the top of his head gradually went bald. Image: Character provided
Hair thins, beard grows slowly
Protein is the main component of keratin – the “material” that makes up hair. When intake is insufficient, the body prioritizes nourishing more important organs, causing hair to become weak and grow slowly. Men may notice thinning hair, little beard growth, or dry, brittle hair.
To improve, it is necessary to supplement foods rich in protein and biotin such as eggs, nuts, and soybeans. Massaging the scalp regularly and drinking enough water will increase blood circulation, stimulating stronger hair growth.
Sudden mood changes
Protein is involved in the production of neurotransmitters such as dopamine and serotonin, which control mood and concentration. Deficiency in protein levels can easily cause irritability, loss of concentration, and mood swings.
Adding foods rich in tryptophan and tyrosine to your menu, such as foods derived from milk, almonds, and chickpeas, will support mental stability and better concentration.
Small wounds heal slowly
Even though the wound is small but takes a long time to heal, it is a sign to pay attention to. Protein helps regenerate tissue and synthesize collagen – an important factor for recovery. After exercise or injury, if your body recovers slowly, you should combine protein with vitamin C from oranges, tangerines or bell peppers to speed up the wound healing process.
Loss of muscle, gain of fat
Protein deficiency also causes fat gain and muscle loss, especially around the abdomen. Because protein promotes metabolism, when lacking, fat easily accumulates even though calories remain unchanged. Replace sweets and processed starches with lean protein and fiber, and add some fish, tofu or sprouts to dinner to help maintain metabolism overnight.
Weak resistance, easy to get sick
Protein is also the foundation of the immune system. Consuming less protein causes reduced resistance, frequent illnesses, slow recovery from the flu or prolonged infections. Combining protein with micronutrients from foods such as lentils, milk, and eggs helps strengthen the immune system.
Restoring protein does not mean eating a lot or taking high doses of supplements. The important thing is to eat enough, evenly distributed throughout the day, add whole grains, vegetables and provide enough water. For men over 35, moderate activity is needed, aiming for about 1-1.2 g protein/kg body weight per day.