There may be links between sarcopenia, or age-related muscle loss, and dementia. Muscle wasting may lead to cognitive decline, which can be a warning sign of dementia.

Sarcopenia refers to the progressive loss of muscle that can occur later in life. This can affect a person’s memory and thinking abilities.

In some cases, cognitive decline can indicate dementia.

Read on to learn more about the possible link between muscle loss and dementia, as well as how to manage muscle loss and how to identify some early warning signs of dementia.

Some research suggests that there are links between sarcopenia and an increased risk of developing dementia.

Sarcopenia refers to the natural loss of muscle that can occur with age. The body loses around 3% to 5% of muscle mass per decade after the age of 30 years, according to the Office on Women’s Health.

Around 10% to 20% of older adults have sarcopenia. Some common symptoms include:

  • muscle weakness
  • frequent falls
  • walking slowly
  • difficulty doing everyday tasks

Sarcopenia can also lead to cognitive decline, which affects thinking and memory.

Mild cognitive impairment, which refers to some problems with memory and thinking, can indicate that a person may develop dementia. However, not everybody with mild cognitive impairment will develop dementia.

Muscle loss is also not the only cause of mild cognitive impairment. It can also happen due to some medications or sleep problems.

However, some people with muscle loss may develop mild cognitive impairment. In some cases, mild cognitive impairment may lead to dementia.

Muscle loss typically begins from around the age of 30 years. Muscle loss may happen more quickly after the age of 60 years.

Dementia is more common from the age of 65 years. Dementia that develops before this is usually referred to as early onset dementia.

As muscle loss begins from around the age of 30, you may wish to think about taking steps to build muscle as early as possible to help reduce the risk of cognitive decline.

A 2020 review suggests that improving muscle strength may help to protect against cognitive decline.

While building muscles and improving strength may not completely protect against problems with memory or thinking, maintaining muscle mass may help to slow down any cognitive decline.

Some tips for building and strengthening muscle include:

  • working with a personal trainer
  • focusing on free weights, such as kettlebells, barbells, and dumbbells
  • trying to do weight training twice per week, with at least 48 hours of rest between sessions
  • leg strengthening exercises, such as:
    • cycling
    • walking up stairs
    • hiking
    • yoga
    • tai chi
  • consuming enough protein

How much protein you need depends on factors such as:

  • weight
  • height
  • age
  • sex
  • activity level

In general, the average adult requires 0.36 grams (g) of protein per pound of body weight.

Harvard Health Publishing explains that a person weighing 165 pounds would therefore require 60 g of protein daily.

Speak with a doctor for more accurate information about how much protein you should aim for per day. The USDA DRI Calculator for Healthcare Professionals can also help, but it is best to speak with a medical professional for more specific advice based on your individual circumstances.

Contact a doctor if you have concerns about muscle loss or sarcopenia. The doctor can advise on ways to manage muscle loss and any complications, including cognitive decline.

As some medications can cause sarcopenia, your doctor may review your current prescription and advise on any changes as necessary.

You should also contact a medical professional if there are any concerns about mild cognitive impairment or dementia. A referral to a specialist can help with diagnosing the conditions and creating a suitable treatment plan.

Muscle loss may indirectly contribute to the development of dementia. This is because muscle loss, or sarcopenia, can increase a person’s risk of cognitive decline. Mild cognitive impairment, or problems with thinking and memory, can lead to dementia in some cases.

Taking steps to build and maintain muscle mass, which can include strength training and consuming enough protein, may help reduce the risk or slow down cognitive decline. However, it may not be possible to completely protect against dementia.

Speak with a doctor for more advice on slowing down muscle loss. It is also important to speak with a doctor as soon as there are concerns about problems with cognitive decline or dementia.