When Does Cognitive Decline Start?

We all forget things from time to time. But when does forgetfulness start to be a problem? Does occasionally forgetting a name or the reason we walked into a room indicate something serious? 

The short answer is, maybe. Some cognitive decline is a natural part of the aging process, but it can also be a symptom of a more serious underlying issue. 

While some people will retain memories and remain sharp as a tack well into their golden years, others will struggle to remember something that happened yesterday. Changes in cognition begin earlier than most people think, but that doesn’t mean you’re doomed to forget your own name by the time you’re 60. 

With the right lifestyle habits, you can maintain your mental strength well into your golden years. We’ll explain when you might notice age-related cognitive decline, and what you can do about it.

What Is Cognitive Decline?

Cognitive decline refers to a gradual decrease in mental abilities, like thinking, processing new information, problem-solving, recalling information, and staying focused. Everyone will experience some degree of cognitive decline, but it affects everyone differently. 

Some people may notice a few occurrences of cognitive decline, while others may find their level of cognitive decline frustrating. Still others may develop signs of dementia, a type of cognitive decline that impacts daily life.

Interestingly, cognitive decline begins earlier in life than you may suspect. In healthy adults, mild symptoms of cognitive decline begin as early as age 20 or 30. With each passing decade, a person may notice more symptoms.

Cognitive Decline By the Decade

There’s a reason why kids are like sponges; their brains haven’t yet experienced the effects of cognitive decline. By age 20, however, subtle changes take place in the brain that progress as we get older.

In Your 20s

Brain health in our 20s reaches a high point. The prefrontal cortex, which is responsible for planning and decision-making, finishes developing, and your brain is capable of fast processing, plenty of memory storage, and flexibility. The brain is also at the top of its ability to learn and retain information. 

You probably won’t notice much, if any, decline in your 20s unless you have poor lifestyle habits (like smoking or drinking in excess). Now is the time to make healthy choices to start supporting your cognitive health. The brain you have in your 50s and 60s will thank you.

In Your 30s

Brain health in our 30s is the point at which many of us will notice a subtle decline. Multitasking is a little more challenging than it used to be. We think just a bit more slowly. 

These changes are all normal, age-related changes; chances are, you may not even notice them. You may notice you’re more easily distracted, and it takes slightly more effort to focus. These are normal parts of the aging process and are no cause for concern. 

In Your 40s

Most people will begin to notice mental hiccups in their 40s. This is the decade of “what was I saying?” and “where are my keys?” 

Many people in their 40s report forgetting familiar information or not being able to find their words. In addition to normal brain aging, hormonal changes in both men and women can affect cognition. 

Although you may feel that you are losing your edge or “slipping,” it’s still considered normal as long as these issues correct themselves. For instance, if you forget where your keys are but eventually find them, or remember someone’s name you’d forgotten a little later in the day. 

These changes can be frustrating, but not to worry. Your long-term memory and vocabulary are still strong, and most changes are manageable.

In Your 50s

There’s good news. Cognitive efficiency, or your ability to make decisions and solve problems, often increases in your 50s. Additionally, older adults report having better insight and more emotional control later in life. 

Processing speed, however, takes a bit of a nose-dive starting in the 50s. Learning a new skill can feel overwhelming, and you may notice that your ability to multitask simply doesn’t exist. 

In Your 60s

Adults in their 60s will notice more cognitive decline than in previous decades of their lives. The line between what is normal and what could be considered Mild Cognitive Impairment (MCI) is somewhat blurry. 

While some adults will remain mentally sharp, others report more instances of forgetfulness. The hippocampus (where memories are stored) begins to shrink more rapidly in your 6th decade of life. While it can be frustrating not to feel as quick as you once were, you are likely still experiencing normal, age-related cognitive decline. 

If you begin to repeat questions on a consistent basis, suffer from periods of confusion, and repeatedly miss appointments, it’s worth scheduling an appointment with your doctor to rule out anything more serious.

70s and Beyond

Once you hit your 7th decade, the changes in mental abilities vary greatly between individuals. Some adults in their 70s and 80s remain mentally focused and sharp, while others experience rapid cognitive decline. 

Of all Alzheimer’s patients, 74% are over age 75. However, simply forgetting things on occasion or being mentally slower does not mean that a person has dementia. 

Key differences between a person with normal, age-related cognitive decline and MCI include: 

• Getting lost in familiar places
• Experiencing frequent periods of confusion
• Changes in personality or behavior
• Mixing up words without realizing it

If your cognitive decline begins to interfere with your everyday life, it’s time to schedule an appointment with a healthcare provider. 

What’s Normal and What Isn’t?

It can be hard to determine what is normal and what isn’t. Many people wonder if they’re getting dementia when they begin to notice cognitive changes. 

Normal Cognitive Changes

These changes may appear as early as your 30s and progress with age.

• Occasionally forgetting names
• Slower processing speed
• Trouble multitasking
• Heavy reliance on note-taking, reminders, etc.
• Occasional trouble finding the right word

These types of issues are manageable and do not interfere with a person’s ability to care for themselves. 

Symptoms of Cognitive Decline That Could Be a Concern

Some cognitive changes should be “red flags” that a person should discuss with their healthcare provider. These include:

• Frequent memory loss that affects your daily routine
• Difficulty managing tasks like housekeeping, finances, or correspondence 
• Repeating the same questions or stories to the same people
• General confusion
• Getting lost in familiar spaces or not being able to find your way home
• Struggling to follow conversations
• Inability to focus for short periods
• Personality or mood changes

Patterns of these changes could indicate a problem deeper than age-related cognitive changes. If you or someone you love experiences these issues, schedule an appointment with a healthcare provider. 

Causes of Cognitive Decline

There’s no single cause of cognitive decline. Causes can include:

• Age 
• Side effects from certain medications
• Underlying health issues
• Depression
• Sleep issues
• Sedentary lifestyle
• Poor diet
• Smoking
• Drinking in excess

The good news? Many of these factors are in our control.

Supporting Cognitive Abilities as We Age

We don’t have to sit back and allow our cognitive abilities to decline without a fight. Many factors can support brain health and help it age gracefully. 

1. Take a cue from your grandma and try a puzzle.

Your grandma loved puzzles, or maybe your grandpa enjoyed the daily crossword in the newspaper. Actively engaging in brain-healthy activities like puzzles and games helps support your brain’s health and creates new neural connections.

2. Keep moving.

Exercise benefits the entire body, including the brain. Exercise helps increase blood flow to the brain and supports the creation of neurons. Getting 150 minutes of exercise per week is ideal. Walking, biking, hiking, yoga, and calisthenics are all ways to stay active. 

3. Eat a balanced diet.

If you need another reason to adopt a healthy diet, your brain health is a good one. Leafy greens, oily fish, berries, nuts, and whole grains are brain-loving foods that also help promote satiety and aid in weight control. Avoid highly processed foods and excess sugar to help manage brain fog and support better cognition as you age.

4. Prioritize sleep. 

Sleep is when your brain does its housekeeping. During periods of sleep, your brain reorganizes, eliminates waste, and refuels for the next day. 

If you aren’t getting adequate sleep, your brain will play host to unnecessary waste products. Not to mention, your processing speed will be slower. Most adults need between seven and nine hours of sleep each day, depending on activity level.

5. Manage Stress

Stress can wreak havoc on your mental health and tank your cognitive function. Stress releases cortisol, which can shrink the hippocampus over time. Manage stress by delegating tasks to others, reducing your workload (if possible), talking to a therapist, friend, or loved one, and engaging in activities like meditation or yoga.

6. Stay socially connected.

One key to living to be a healthy, happy 100-year-old? According to Blue Zone residents, it’s staying socially active. 

Maintaining social connections is a brain-boosting tool that is important as we age. Staying social may take more effort, but it’s worth it to keep your brain sharp and your circle of loving friends and family close. 

7. Take a brain-cell supportive supplement.

Supplements help fill in the gaps where our diet may leave us in need. One nutrient that is scientifically proven to support every cell in your body (including brain cells) is C15:0, and in supplement form, fatty15. 

How Does C15:0 Affect Cognitive Health?

This latest Office of Naval Research-funded study explored fatty15’s potential to directly benefit brain health using an independently run, third-party panel that screened for neuroprotective molecules. 

As shared in the International Journal of Molecular Sciences, C15:0 had two dose-dependent activities that support cognitive health:

• Fatty15 inhibits fatty acid amide hydrolase (FAAH).  To better understand what this means, let's start with endocannabinoids. Endocannabinoids are “happy” molecules made by our bodies that naturally balance healthy immune responses in our brain and support our cognitive health.
  

Unfortunately, as we get older, an enzyme called FAAH rapidly breaks down endocannabinoids, resulting in age-related declines in cognitive function. By inhibiting FAAH, however, fatty15 can support healthy levels of our oh-so-wonderful happy molecules, not just to protect our brain health, but also to support healthy sleep, better joint comfort, and calmer moods. Yes, please.

• Fatty15 inhibits monoamine oxidase B (MAO-B). To better understand what this means, let's start with dopamine. Dopamine is a key messenger in our brain that supports healthy memory and mood, resulting in improved cognitive function. As we get older, however, an enzyme called MAO-B increasingly breaks down dopamine.

Here’s the good news: by inhibiting MAO-B, fatty15 can help to maintain healthy dopamine levels in the brain, which, in addition to protecting brain health, can also support calm moods and better sleep. Further, as described by Knoll and Ruehl et al.,

 MAO-B inhibitors have also been shown to extend the lifespan of both rats and dogs.
Due to the many anti-aging benefits of MAO-B inhibitors (aka fatty15), these molecules have been proposed as a means to slow biological aging and protect against age-related cognitive decline. Well, that’s pretty exciting.

These newly discovered activities of fatty15 are consistent with prior studies showing that people with higher C15:0 levels have better overall cognitive performance scores, including better memory and better mood. It’s truly a game-changer for cognitive health.

Getting Your C15:0

It’s hard to get enough C15:0 through your diet because it is only found in trace amounts in foods like full-fat dairy products. Unless you want to significantly increase your whole milk intake (and take on excess calories, sugar, and unhealthy fats), we recommend fatty15. 

Fatty15 is the first and only supplement that contains the pure, vegan-friendly version of C15:0 known as FA15™. Just one capsule per day restores your circulating levels of C15:0 and helps support your brain health as you age. It’s one of the easiest and smartest ways to give your brain the fuel it needs to thrive.

FAQs

What are the first signs of cognitive decline?

The first signs of cognitive decline are memory lapses and difficulty thinking quickly. These are usually subtle and do not indicate a person has dementia.

At what age do cognitive abilities start to decline?

Cognitive skills remain relatively stable until age 60. By age 60, many adults notice changes in their thinking abilities. 

How can I avoid cognitive decline as I age?

There’s no guarantee you won’t experience cognitive decline, but following these steps can reduce your risk:

• Take care of your general health
• Manage high blood pressure
• Eat healthfully
• Stay active
• Keep learning
• Stay social
• Manage stress
• Sleep well

Cognitive Decline Can Be Optional

Everyone will experience some cognitive decline with age, but if you take care of yourself and adopt healthy habits, you can support your brain throughout your golden years. No matter your age, today is a great day to start. Take a walk, do a crossword puzzle, and take fatty15 to support your brain as you age.

Sources:

When does age-related cognitive decline begin? | PMC

Alzheimer's Disease Facts and Figures | Alzheimers.org

Ultra-processed foods linked to poorer brain health | Health.Harvard.edu

Stress effects on the hippocampus: a critical review | PMC

Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? | Scientific Reports

A review of odd-chain fatty acid metabolism and the role of pentadecanoic Acid (c15:0) and heptadecanoic Acid (c17:0) in health and disease | PubMed

Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial | ScienceDirect

Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds