Is Too Much Protein Bad for You? Hidden Health Risks of High-Protein Diets

Protein is often seen as one of the most essential components of a healthy diet. It supports muscle growth, bone strength, and overall wellness. However, recent studies are raising questions if consuming too much protein, especially from animal sources may be doing more harm than good.

According to the World Health Organization, protein should make up 10% to 35% of your daily caloric intake. Yet many people — particularly athletes and fitness enthusiasts — routinely exceed these recommendations.

The Risks of Overconsumption:

One of the most serious concerns is kidney strain. High protein intake, especially in those with pre-existing kidney conditions, puts pressure on the kidneys to process protein waste, potentially worsening kidney function over time. A common symptom is frequent urination, as the body works to eliminate excess urea, a byproduct of protein metabolism.

Mental and Emotional Effects:

Too much protein, especially when paired with low-carb diets, can also affect mood. High-protein, low-carb eating patterns have been linked to irritability, fatigue, and even symptoms of depression, particularly when the protein is animal-based. A 2023 study found a clear connection between such diets and negative mental health symptoms.

Digestion and Fiber Deficiency:

High-protein diets often lack dietary fiber, especially when they exclude plant-based foods. This can lead to digestive issues, including constipation and bloating.

While protein is important, balance is key. Moderation, variety, and including plant-based sources alongside animal protein can help ensure you're supporting your body.