Is Too Much Protein Bad for You? Find Out the Risks

Author: Unknown; Reviewer: Unknown; Curator: Unknown; Production/Organizational Information: Unknown

Protein is an essential nutrient for the human body, involved in critical physiological processes such as muscle synthesis, immune regulation, and hormone secretion. In daily life, many people believe that "the more protein, the better," and they blindly supplement their diets with protein powders and high-protein foods. However, this notion of "more is better" poses health risks. Protein intake should be "moderate" rather than "excessive," as blindly pursuing a high-protein diet may impose unexpected burdens on the body.

Excess protein intake puts the greatest strain on the kidneys.

During the metabolism of protein in the human body, nitrogenous wastes such as urea and creatinine are produced, which need to be filtered out by the kidneys. Under normal circumstances, the kidneys can efficiently process the metabolic products generated from an appropriate amount of protein intake; however, when protein consumption is excessive, the filtration burden on the kidneys significantly increases. A long-term high-protein diet may lead to an elevated glomerular filtration rate, accelerating the aging and damage of kidney cells. This is particularly concerning for high-risk groups who are more susceptible to kidney damage, such as individuals with hypertension and diabetes, as excessive intake may increase the risk of chronic kidney disease.

"Extruding" other nutrients leads to nutritional imbalance.

The human body requires a variety of nutrients, such as carbohydrates, fats, vitamins, and minerals, to function properly and maintain normal physiological processes. If the proportion of protein in the diet is excessively high, it may 'crowd out' the intake of other nutrients. For instance, excessive consumption of meat and protein powders may lead people to reduce their intake of grains, vegetables, and fruits, potentially resulting in deficiencies in dietary fiber, vitamin C, potassium, magnesium, and other nutrients, which can cause issues such as constipation, decreased immunity, and electrolyte imbalances. The "Dietary Guidelines for Chinese Residents" clearly emphasize that the diet should be "varied and proportionate," recommending that protein should account for 10% to 15% of energy intake, underscoring that higher is not necessarily better.

Increasing the digestive burden leads to gastrointestinal discomfort.

The digestion of protein requires the stomach to secrete a substantial amount of gastric acid and proteases. Excessive intake can prolong digestion time, leading to symptoms of indigestion such as bloating, stomach pain, and belching. Additionally, proteins that are not fully digested in the intestines may be broken down by bacteria, producing irritating substances like ammonia and hydrogen sulfide, which can disrupt the gut microbiota and even exacerbate diarrhea or constipation. For children and the elderly with weaker gastrointestinal function, excessive protein is more likely to cause digestive dysfunction.

Scientific Intake: Identify Your "Required Amount"

The demand for protein should be adjusted dynamically according to individual circumstances. Below are the recommended intake levels for different populations (referencing the "Dietary Guidelines for Chinese Residents" and related content):

Generally, adult men are recommended to consume about 65 grams of protein per day, while adult women should aim for approximately 55 grams. Children and adolescents, being in critical phases of growth and development, have higher protein needs than adults and must ensure adequate intake to support the development of bones, muscles, and other tissues. Pregnant women (especially in the mid to late stages of pregnancy) and breastfeeding women should appropriately increase their intake above the basic amount to meet their own nutritional requirements as well as those of their fetus or infant. Athletes and individuals engaged in high-intensity physical activities may need to increase their protein intake to between 1.2 and 2.0 grams per kilogram of body weight (it is recommended to adjust this under the guidance of a nutritionist).

In daily diets, natural foods such as eggs, milk, lean meats, fish, shrimp, and soy products are the main sources of high-quality protein. Healthy individuals can meet their protein needs through a balanced diet without relying on additional protein supplements. Only specific groups, such as individuals with eating difficulties, those undergoing high-intensity training, and elderly individuals at high risk of muscle loss, should consider supplementation under the guidance of a nutritionist or doctor.