Sarcopenia: What you need to know about this muscle loss condition

Sarcopenia is the gradual loss of muscle mass and strength that can affect how you move, feel, and function. It often becomes more noticeable with increasing age. This article explains what causes sarcopenia, how to recognise the signs of development, and the most effective ways to support muscle health.

What is sarcopenia?

Sarcopenia is the age-related reduction in muscle size, strength, and physical performance. It usually begins around the age of 30 and progresses more rapidly from your 60s. After the age of 30, you begin to lose as much as 3% to 5% each decade.

It’s officially recognised as a medical condition and is closely linked to frailty, falls, and longer hospital stays.

Why does muscle loss happen?

As we age, hormonal changes, lower activity levels, and reduced nutrient absorption all play a part. However, inactivity, illness, or a low-protein diet can speed things up. Even a short period of bed rest can lead to a noticeable drop in muscle strength.

Other contributing factors include:

Repeated dieting that results in loss of muscle rather than fat
Chronic low-level inflammation
Certain medications, such as corticosteroids

Signs and symptoms to look out for

Muscle weakness
Reduced stamina
Difficulty performing daily activities like walking or climbing stairs
Tendency to fall

Other signs can include:

Weaker grip
Slower walking speed
General fatigue or unsteadiness

How do I get tested for sarcopenia?

Grip strength tests or the SARC-F questionnaire are two tools your GP may use.

What happens if you ignore sarcopenia:

Without treatment, sarcopenia can make everyday tasks harder. It raises the risk of falls, fractures, and slower recovery from illness. Taking early steps makes a big difference.

Effective ways to support your muscle mass

Sarcopenia is manageable and, in many cases, can be improved with the right appropriate diet and lifestyle changes. These approaches are supported by clinical evidence:

Resistance training: Regular strength training using weights, bands, or bodyweight helps maintain and rebuild muscle. Aim for two to three sessions each week.

Food sources include:
Greek yoghurt
Eggs
Lean meat and fish
Pulses and legumes
Supernova is a plant-based supplement high in naturally-derived protein

Alternatively try Viridian Balanced Amino Acid Complex, high in leucine

Omega-3 and vitamin D: Omega-3 fatty acids help slow muscle breakdown, while vitamin D supports muscle strength. Consider Bare Biology Omega-3 + Vitamin D.

Digestive enzymes and bitters: Can help stimulate digestion to promote better breakdown and absorption of protein from the intestine. As we age, we tend to lose our digestive ‘fire’, and the capacity to effectively take up nutrients like protein can be inhibited. And, since these proteins ultimately go on to make up our muscles, this can be a big problem. Bitters such as The Organic Digestive Elixir from Viridian can boost digestion for greater digestive power, at any age.

Sleep and recovery: Sleep is when your muscles repair. Aim for good quality sleep. For support, try Wild Nutrition Magnesium.

Balance and mobility: Activities like yoga, pilates, or tai chi support coordination and reduce fall risk. Stick to what’s manageable, and as your strength improves, add in more over time.

When to speak to a doctor

If you’re experiencing persistent weakness, frequent falls, or reduced function, it’s worth discussing with your GP. They can refer you for further tests and suggest tailored support.

Wrapping up

Sarcopenia is common but not irreversible. With the right mix of strength training, balanced nutrition, and early support, you can protect your muscle health for the long term.