11/11/2025
Most Singapore adults aged 25–50 get enough protein, but busy schedules, strict diets, and lower income can leave some short. Protein supplies the amino acids hair needs and supports muscle, immunity and recovery — yet both too little and extreme excess carry risks (including impacts on hair, nutrient balance and kidney health for at risk people).
Key takeaways
• Baseline target: ~0.8 g/kg body weight/day; raise to 1.2–1.6 g/kg/day for muscle building and 1.0–1.2 g/kg/day with age.
• Eat protein across meals (20–35 g per main meal), mix plant and animal sources, and stay well hydrated.
• If you have diabetes, hypertension or known kidney issues, check kidney function before starting a long term high protein plan.
Want practical meal examples, a simple protein calculator, and the full evidence summary? Read the full post on our blog - https://bit.ly/4oZmwrB
