New Research Finds Protein Could Be the Secret to Slowing Memory Decline According to Cleveland Clinic Doctor

CLEVELAND, Ohio — When it comes to staying sharp as we age, what we eat can play a significant role. According to Dr. Sandra Darling of Cleveland Clinic, maintaining adequate protein intake may help protect the brain from age-related decline.

“Protein is one of the macronutrients that we need to maintain muscle, and there’s research showing that when people consume an adequate amount of protein as we age, it can actually protect our brain health and it can slow cognitive decline that occurs naturally as we age,” said Darling.

Darling, who specializes in lifestyle medicine, said that protein can be found in a variety of foods, including meat, cheese, eggs, fish, beans, lentils, nuts and seeds. For most adults, she recommends consuming about one gram of protein per kilogram of body weight daily until age 65, increasing to 1.2 grams after that.

She added that it is better for both muscle maintenance and overall health to spread protein intake evenly across three meals rather than consuming most of it at dinner. While protein bars and powders can be used occasionally, Darling advised choosing whole foods whenever possible since processed protein products often contain sweeteners and additives.

Other experts in the field echo her message. Research groups such as the PROT-AGE Study Group recommend similar levels for older adults, suggesting that increased protein can help preserve muscle and physical function. Studies from Harvard and other major institutions also suggest that diets higher in protein, particularly from lean meats, eggs, and legumes, are linked to slower cognitive decline over time.

However, not all studies fully agree. Some research has found only modest or mixed results, and experts caution that excess protein may not be suitable for people with kidney disease or other metabolic conditions. Many clinicians agree that protein’s benefit to the brain may work indirectly by supporting muscle, circulation and metabolic health rather than directly improving cognition.

The consensus among medical professionals remains that older adults should pair adequate protein intake with regular physical activity, good sleep and a balanced diet to maintain both body and mind health.

“One other tip, we need to consume that amount of protein per day but specifically divided among three meals,” said Darling. “People tend to increase their protein intake in the evening, for example eating meat with dinner. But it’s better for our health and for maintaining muscle mass to actually divide up that total protein among three meals per day.”

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