Why Getting Enough Protein in Your Diet Is Essential for Health

When most people think about protein, they think about building muscle. While it’s true that protein is critical for muscle growth and repair, it does much more than that. From hormone regulation to immune defense, protein is one of the most important macronutrients for overall health.

At Sheen Vein (Aesthetics and Functional Medicine) here in St. Louis, we see many patients who unknowingly fall short on daily protein intake. This shortage can contribute to fatigue, poor healing, muscle loss, and even worsening chronic conditions. Let’s explore why getting enough protein matters and how you can make sure your body gets what it needs.

Protein: The Building Block of Life

Protein is made up of amino acids, often referred to as the “building blocks” of the body. These amino acids are essential for:

Repairing tissues after injury or surgery
Building lean muscle mass
Producing enzymes and hormones
Supporting skin, hair, and nail health
Strengthening the immune system

Unlike carbohydrates and fats, your body cannot store protein in large reserves. That means you need a steady supply from your diet every day.

How Much Protein Do You Need?

Daily protein requirements vary based on age, activity level, and health status. The general guideline for healthy adults is 0.8 grams of protein per kilogram of body weight, but in functional medicine we often recommend more—especially for individuals who are active, recovering from illness, or trying to prevent muscle loss with age.

For example, a 150-pound adult may need at least 55 grams of protein per day, but many benefit from 80–100 grams or more.

Unfortunately, many people consume far less than this, especially if their diet is high in processed foods and refined carbohydrates.

The Health Risks of Low Protein Intake

Not getting enough protein can have wide-ranging effects, including:

Muscle Loss – Without enough protein, the body begins breaking down muscle tissue. This accelerates with aging, leading to frailty and weakness.
Poor Healing – Protein is required for wound healing and tissue repair. Patients who are deficient often take longer to recover from injury or surgery.
Weakened Immunity – Antibodies are made from protein. Without adequate intake, the immune system cannot function optimally.
Hormonal Imbalances – Many hormones, including insulin and thyroid hormones, depend on amino acids for production and regulation.
Skin and Hair Issues – Collagen, keratin, and elastin are all proteins. Low protein diets often show up as thinning hair, brittle nails, or poor skin elasticity.

Protein and Metabolism

One of the lesser-known benefits of protein is its impact on metabolism and weight management. Protein requires more energy to digest compared to fats or carbohydrates, a process known as the thermic effect of food. This means diets higher in protein can naturally boost calorie burning.

Protein also helps stabilize blood sugar by slowing digestion, reducing the highs and lows that come with carb-heavy meals. This makes it especially important for individuals at risk for insulin resistance or type 2 diabetes (learn more in our blog on insulin resistance and weight loss).

Best Sources of Protein

While supplements and shakes can play a role, the best sources of protein usually come from whole foods. Options include:

Lean meats: chicken, turkey, beef, pork
Fish and seafood: salmon, tuna, shrimp
Eggs and dairy: yogurt, cottage cheese, whey protein
Plant sources: beans, lentils, quinoa, edamame, nuts, and seeds

For individuals with digestive issues or sensitivities, we often recommend essential amino acid supplements or collagen peptides. These can provide additional support without digestive strain (see our blog on essential amino acids as a protein alternative).

Functional Medicine Approach in St. Louis

At Sheen Vein (Aesthetics and Functional Medicine), we don’t just look at protein in isolation. We evaluate how diet, digestion, and nutrient absorption all work together. Some patients may be eating enough protein but not absorbing it well due to gut dysbiosis or low stomach acid (explained further in our blog on how stomach acid decreases with age).

Our approach may include:

Advanced nutritional testing
Personalized diet planning
Gut health evaluation and repair
Lifestyle interventions to preserve lean muscle mass

By focusing on the root causes, we help patients not only get enough protein but also use it effectively for healing and long-term vitality.

Takeaway

Protein is far more than just a muscle-building nutrient—it is essential for immune health, hormone balance, metabolism, and aging well. Without adequate protein, the body struggles to heal, defend, and thrive.

If you are unsure whether you are getting enough protein—or if symptoms like fatigue, slow recovery, or muscle loss are impacting your health—it may be time for a comprehensive evaluation.

At Sheen Vein (Aesthetics and Functional Medicine) in St. Louis, our team takes a functional, root-cause approach to nutrition, ensuring that every patient gets the right building blocks for long-term wellness.

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