Noticing Memory Changes as You Get Older

Many people over 50 start to notice small memory slips: a name that comes back an hour later, a forgotten reason for walking into a room, keys in an unexpected place. These moments can be unsettling, especially if a family member has had dementia. The reassuring news is that mild forgetfulness is common with age. The important part is knowing what is normal, what is not, and what can be checked and treated.

Normal aging versus a memory problem

The National Institute on Aging describes typical age-related changes as taking longer to learn something new, not recalling information as quickly, and occasionally misplacing things or forgetting to pay a bill (NIA). The difference with a more serious problem is the effect on daily life. Forgetting which day it is and remembering later is common; losing track of the date or the season is not. Sometimes searching for a word is common; trouble keeping up a conversation is not.

NIA lists these as signs it may be time to talk with a doctor:

• Asking the same questions over and over
• Getting lost in places you used to know well
• Having trouble following recipes or directions
• Becoming more confused about time, people and places
• Not taking care of yourself, such as eating poorly or behaving unsafely

Treatable causes to rule out

Memory problems are not always caused by aging or dementia. Thyroid, kidney or liver problems, medication side effects, depression and anxiety, sleep problems, alcohol, and low levels of nutrients such as vitamin B12 can all affect memory, and these problems often improve once the cause is treated (NIA; MedlinePlus). Vitamin B12 deficiency affects between 3% and 43% of older adults, and it is more likely in people over 50, those who take metformin or acid-reducing medicines, and those who follow vegan diets (NIH ODS). A simple blood test can check.

Stressful life events such as retirement, illness or the loss of a spouse can also cause temporary forgetfulness. NIA advises seeing a doctor if these memory problems last more than a few weeks.

Everyday habits that support memory

• Stay physically active. Exercise has strong evidence for improving cognition and memory across ages (Singh et al., 2025).
• Aim for seven to eight hours of sleep, keep blood pressure under control, and limit alcohol (NIA).
• Keep learning new skills and stay socially connected.
• Use routines and tools: a calendar, to-do lists, and a fixed spot for keys, wallet, phone and glasses.
• Get help if you feel depressed for weeks at a time.

A cautious word on supplements

NIA warns people to be careful with unproven products that claim to sharpen the brain or prevent dementia. That caution is backed by research. In the large Ginkgo Evaluation of Memory study, more than 3,000 adults aged 75 and older took ginkgo or placebo for a median of six years, with no difference in rates of dementia (NCCIH). In the COSMOS trial, a daily multivitamin produced a small, statistically significant improvement in memory test scores in adults over 60 compared with placebo (Vyas et al., 2024), which is encouraging but modest. No supplement has been shown to prevent Alzheimer’s disease or other dementias.

If you want to try a supplement, discuss it with your doctor, especially if you take blood thinners, diabetes medicines, antidepressants or sedatives, because many brain products contain ingredients that can interact with them. Our Brain and Focus hub ranks ingredients by the strength of their evidence. For day-to-day slips and mental cloudiness, see everyday forgetfulness and brain fog.