Sarcopenia is the gradual loss of muscle mass, strength, and physical function. It commonly occurs with aging but can also result from inactivity, illness, poor nutrition, or certain medical conditions. Although age-related muscle loss is common, it is often possible to slow or partially reverse it with the right interventions.
Common causes of sarcopenia
- Aging
- Muscle mass naturally declines with age, especially after about age 30, with a faster decline after age 60.
- Physical inactivity
- Extended bed rest, a sedentary lifestyle, or lack of resistance exercise accelerates muscle loss.
- Inadequate protein intake
- Not consuming enough protein can reduce the body’s ability to maintain and build muscle.
- Chronic illnesses
- Conditions such as diabetes, chronic kidney disease, heart failure, chronic lung disease, and some cancers can contribute to muscle wasting.
- Hormonal changes
- Lower levels of testosterone, estrogen, growth hormone, or other hormones may play a role.
- Inflammation
- Chronic inflammation associated with some diseases or aging can promote muscle breakdown.
- Vitamin D deficiency
- Low vitamin D levels may contribute to muscle weakness and an increased risk of falls.
Evidence-based ways to help prevent or treat sarcopenia
- Strength (resistance) training
- The most effective treatment.
- Aim for 2–3 sessions per week, targeting all major muscle groups, if medically appropriate.
- Eat enough protein
- Older adults often benefit from distributing protein across meals.
- Individual protein needs vary based on age, body weight, kidney function, and activity level.
- Stay physically active
- Walking, balance exercises, and flexibility training complement strength training and help maintain function.
- Address nutritional deficiencies
- If you have a confirmed deficiency, your healthcare provider may recommend vitamin D or other supplements.
- Manage underlying medical conditions
- Optimizing treatment for chronic illnesses can help reduce muscle loss.
Can supplements help?
Some supplements are being studied, including:
- Creatine (especially when combined with resistance training)
- Vitamin D (if deficient)
- Whey protein or other protein supplements (if dietary protein is inadequate)
However, supplements are generally less effective than resistance exercise combined with adequate nutrition, and not everyone needs them. It’s best to discuss supplements with a healthcare professional, especially if you have kidney disease or take multiple medications.
When to seek medical evaluation
See a healthcare professional if you notice:
- Progressive muscle weakness.
- Frequent falls or difficulty getting out of a chair.
- Unintentional weight loss.
- Trouble climbing stairs or carrying groceries.
- Rapid muscle loss over weeks to months.
These symptoms can be caused by sarcopenia, but they can also result from other medical conditions that may require evaluation.
Key takeaway
The strongest evidence supports a combination of:
- Regular resistance exercise
- Adequate protein intake
- Staying physically active
- Treating underlying medical conditions and nutritional deficiencies
Together, these approaches can improve muscle strength, preserve independence, and reduce the risk of falls and disability.
