Sure Signs Your Body May Be Lacking Vitamin D, Say Experts

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        5 Signs Your Body May Be Lacking Vitamin D, Say Experts
    Check before you experience these unfavorable outcomes.
By Christopher RobackSep 14, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 

   FACT CHECKED BY
   Alek Korab

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By Christopher RobackSep 14, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 

   FACT CHECKED BY
   Alek Korab
Healthy Body
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The most popular supplement in America isn’t Vitamin C or a multivitamin—it’s Vitamin D. Vitamin D regulates your calcium levels, vital for healthy bones, and facilitates normal immune system function. So how do you know if you need it too? “Lack of vitamin D is not quite as obvious in adults,” says the Cleveland Clinic. “Signs and symptoms might include” the following.
You Might Feel Fatigue
Shutterstock/Prostock-studio
“Vitamin D deficiency is frequent and has been associated with fatigue and other unspecific symptoms including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance,” says one study published in Medicine. “Vitamin D treatment significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.”
You Might Feel Bone Pain
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“Vitamin D status influences musculoskeletal health,” says one study published in Musculoskeletal Medicine. “Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.”
RELATED: Studies Show These are Proven Ways to Lose Visceral Fat
You Might Feel Muscle Weakness, Muscle Aches, or Muscle Cramps
Shutterstock/fizkes
“Vitamin D is increasingly recognized to play an important role in normal muscle function,” say the authors of one study published in Bone Reports. “Low vitamin D status is associated with an increased risk of falls and proximal weakness. Since vitamin D deficiency is very common, and the signs are non-specific, it is important to maintain a high index of suspicion of vitamin D deficiency in patients with muscle pain and weakness.”
You Might Have Mood Changes, Like Depression
Shutterstock
“Depression in its own right is a disabling condition impairing all aspects of human function,” say the authors of a study in Issues in Mental Health Nursing. “In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important factor that may have significant health benefits in the prevention and treatment of many chronic illnesses. Most individuals in this country have insufficient levels of vitamin D. This is also true for persons with depression as well as other mental disorders.”
If You’re a Child, You Could Get Rickets
Shutterstock
“Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints,” says the Cleveland Clinic. “This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.”
RELATED: 25 Ways to Not Look Older After 50, Say Experts
What to Do if You Fear You Have a Vitamin D Deficiency
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“Your doctor can order a blood test to measure your levels of vitamin D,” says the Cleveland Clinic. “There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        5 Signs Your Body May Be Lacking Vitamin D, Say Experts
    

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By Christopher RobackSep 14, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 

   FACT CHECKED BY
   Alek Korab
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
The most popular supplement in America isn’t Vitamin C or a multivitamin—it’s Vitamin D. Vitamin D regulates your calcium levels, vital for healthy bones, and facilitates normal immune system function. So how do you know if you need it too? “Lack of vitamin D is not quite as obvious in adults,” says the Cleveland Clinic. “Signs and symptoms might include” the following.
You Might Feel Fatigue
Shutterstock/Prostock-studio
“Vitamin D deficiency is frequent and has been associated with fatigue and other unspecific symptoms including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance,” says one study published in Medicine. “Vitamin D treatment significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.”
You Might Feel Bone Pain
Shutterstock
“Vitamin D status influences musculoskeletal health,” says one study published in Musculoskeletal Medicine. “Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.”
RELATED: Studies Show These are Proven Ways to Lose Visceral Fat
You Might Feel Muscle Weakness, Muscle Aches, or Muscle Cramps
Shutterstock/fizkes
“Vitamin D is increasingly recognized to play an important role in normal muscle function,” say the authors of one study published in Bone Reports. “Low vitamin D status is associated with an increased risk of falls and proximal weakness. Since vitamin D deficiency is very common, and the signs are non-specific, it is important to maintain a high index of suspicion of vitamin D deficiency in patients with muscle pain and weakness.”
You Might Have Mood Changes, Like Depression
Shutterstock
“Depression in its own right is a disabling condition impairing all aspects of human function,” say the authors of a study in Issues in Mental Health Nursing. “In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important factor that may have significant health benefits in the prevention and treatment of many chronic illnesses. Most individuals in this country have insufficient levels of vitamin D. This is also true for persons with depression as well as other mental disorders.”
If You’re a Child, You Could Get Rickets
Shutterstock
“Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints,” says the Cleveland Clinic. “This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.”
RELATED: 25 Ways to Not Look Older After 50, Say Experts
What to Do if You Fear You Have a Vitamin D Deficiency
Shutterstock
“Your doctor can order a blood test to measure your levels of vitamin D,” says the Cleveland Clinic. “There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        6 Warning Signs Your Body Desperately Needs Vitamin B1
    

        Copyright Dr. Eric Berg DC/YouTube/Shutterstock
    
By John-Chapple1Mar 19, 2025
John-Chapple1
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you experience tingling in your hands, sharp pain shooting down your legs, or numbness in your feet? These could be warning signs that your body is desperately lacking essential vitamins, particularly vitamin B1. Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, explains that vitamin deficiencies are behind most nerve problems, with B1 deficiency being the most common culprit. "The most common nerve problem that exists is something relating to either prediabetes or diabetes," says Dr. Berg. Learn how to identify these warning signs and discover the simple solutions that could reverse your nerve damage and help you live pain-free.

            
                Warning Sign 6 Viral Nerve Pain After Stress
            
            
        Certain viruses can hide in nerve bundles called ganglia, explains Dr. Berg. "What's unique about these viruses is they go into those areas, those little bundles, to evade the immune system and fly underneath the radar," he notes. These viruses can deactivate autophagy—your body's natural recycling system for damaged proteins and pathogens.
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                Stress Triggers Hidden Viruses
            
            
        ShutterstockAccording to Dr. Berg, these dormant viruses often emerge after stressful events. "Cortisol is an immune suppressant. One of the most severe stresses someone can go through is emotional stress. This is why a lot of these dormant viruses come out of remission after a stress event," Dr. Berg explains.

            
                 Fight Viruses With This Amino Acid
            
            
        ​Frequent InfectionsShutterstockThere's an important relationship between two amino acids that can help combat these viruses. "These viruses need the amino acid called arginine to exist. And it just so happens that arginine competes with another amino acid called lysine," says Dr. Berg. If you supplement with enough lysine, you can block arginine and stop viral reproduction.

            
                 How Much Lysine You Need Daily
            
            
        ShutterstockDr. Berg recommends: "You have to take a lot of lysine to compete and block arginine. You want to take 1000 milligrams to 3000 milligrams every single day for a period of time to put that virus back in remission, as well as do whatever you can to reduce stress."
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                 Warning Sign 4 Sciatica and Back Pain
            
            
        ShutterstockSciatica pain usually originates from disc issues, and Dr. Berg has identified a common deficiency in these cases. "A lot of people with disc problems are deficient in copper," he states. For relief, Dr. Berg suggests "either taking a supplement with copper or just putting copper cream topically around that area in your back where it originates to reduce the discomfort."

            
                 Warning Sign 3 Wrist Pain and Weakness
            
            
        ShutterstockFor the common wrist condition known as carpal tunnel syndrome, Dr. Berg points to a specific B vitamin deficiency. "This is usually a B6 deficiency," he explains. Addressing this specific deficiency can help relieve pressure on the median nerve in the wrist.

            
                Warning Sign 2 Electric Shock Sensations
            
            
        Shutterstock
The protective sheath around your nerves requires specific nutrients to stay healthy. "If you're deficient in B12, you can get electric shock-like sensations in your nervous system, very painful or even numbness," says Dr. Berg.

            
                Your Nerve's Protective Coating
            
            
        ShutterstockDr. Berg explains why this happens: "B12 is involved with the myelin sheath around the nerve. That's the outer covering that protects the nerve, insulates it, and allows the signals to transmit."
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                Autoimmune Conditions and Vitamin D3
            
            
        ​Replenish Stress-Depleted VitaminsShutterstockFor autoimmune conditions affecting the nerves like Multiple Sclerosis (MS), Dr. Berg recommends a specific vitamin. "Vitamin D3 is essential in reducing inflammation within the nerve cells and also your brain cells," he states.

            
                 High-Dose Vitamin D3 Strategy
            
            
        5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstockThe dosage needed may be substantial. "You need to take large amounts of vitamin D3, 50, 60, 70, 80,000 IU of vitamin D3 to put that condition into remission," according to Dr. Berg, who references the Coimbra protocol for this approach.

            
                The 1 Vitamin for Nerve Health
            
            
        ShutterstockThe most common nerve problems are related to high blood sugar levels. "A lot of people with diabetes end up with nerve problems in their feet. They get numbness in the toes first, and then it kind of starts traveling in the foot," Dr. Berg explains.
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                 The 1 Fix for Diabetic Nerve Pain
            
            
        ​Balance Blood Sugar With Smart Food ChoicesShutterstockWhat's causing this damage? "The sugar in the blood is creating such a demand for this one vitamin. That vitamin is called vitamin B1, thiamine," says Dr. Berg. 

            
                 Why B1 Is Critical For Nerve Health
            
            
        ShutterstockDr. Berg clarifies the relationship between diet and this deficiency: "The more carbohydrates or sugar someone consumes, the greater the need for B1. If you're prediabetic or diabetic, you have a lot of sugar going through the bloodstream. That means you're going to need even more B1 to compensate."

            
                Try This Special Form of B1
            
            
        ShutterstockHe specifically recommends a form called benfotiamine: "I would take it in the form of benfotiamine because that tends to penetrate the myelin and get right into the nerve and very quickly reverse nerve damage that's caused from high sugar." 
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                Don't Forget This Partner Nutrient
            
            
        ShutterstockFor B1 to work effectively, Dr. Berg points out another crucial nutrient: "In order for B1 to work, there's another cofactor that you need and that's magnesium." This mineral works synergistically with B1 to support proper nerve function and health.
Nutrition & Diet
        6 Signs Your Body Needs More Nutrients
    
Copyright Dr. Janine Bowring, ND/YouTube
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.
Muscle Spasmshttps://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ
The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.
Teeth Grinding
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Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.
RELATED:5 High-Protein Smoothies to Burn Fat Every Morning
Keratosis Pilaris
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Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.
Hair Loss
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Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.
Numbness or Tingling
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Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.
Brain Fog
And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.
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Take Supplements
Shutterstock
If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Clear Signs Your Body Needs More Protein Now
    

        Copyright KenDBerryMD/YouTube/Shutterstock
    
By Christopher RobackJan 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.
Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

            
                Sleep Disruptions – The Surprising Sign
            
            
        Shutterstock
The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

            
                Mood Changes
            
            
        Shutterstock
Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

            
                Unusual Cravings and Hunger
            
            
        ShutterstockThose persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

            
                Brittle Hair, Nails, and Skin Issues
            
            
        ShutterstockPhysical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

            
                Slow-Healing Wounds
            
            
        ShutterstockNotice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

            
                Frequent Infections
            
            
        ShutterstockYour immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."
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                Stunted Growth in Children
            
            
        ShutterstockFor children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

            
                Muscle Loss
            
            
        9 Best Bodyweight Exercises for Muscle GainShutterstockMuscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

            
                Decreased Bone Strength
            
            
        ShutterstockThis sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."
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                Severe Edema
            
            
        ShutterstockIn advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

            
                Expert Recommendations: Getting Enough Protein
            
            
        ShutterstockDr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."
For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."

Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Warning Signs Your Body Needs More Protein Right Now
    

        Shutterstock
    
By Christopher RobackDec 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.
As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.
Here are the key signs that might indicate you need more protein in your diet.
Your Muscles Are Sending Warning Signals
Shutterstock
"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."
Wounds Take Longer to Heal
Shutterstock
Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."
Your Hair, Nails and Skin Are Suffering
Shutterstock
"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.
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Digestive Issues Are Becoming Common
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Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."
You're Getting Sick More Often
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"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."
Your Hormones Feel Out of Balance
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Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."
Fatigue Has Become Your New Normal
Shutterstock
"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat
Brain Fog Is Affecting Your Focus
Shutterstock
Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."
Your Bones and Joints Are Weakening
Shutterstock
"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."
You're Experiencing Fluid Retention
Shutterstock
"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."
How Much Protein Do You Really Need?
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The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.
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Optimizing Your Protein Intake
Shutterstock
Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.
Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

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        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
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A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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