Spermidine
Spermidine is a naturally occurring polyamine compound that plays a crucial role in cellular autophagy, the body's process of cleaning out damaged cells and regenerating healthier ones. As spermidine levels decline with age, supplementation may support longevity and cognitive function, though long-term human studies are still limited. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Spermidine enhances autophagy, your body's cellular cleanup process that naturally declines with age, potentially supporting longevity and cognitive function.
- Clinical studies use modest doses of 1-6mg daily from food-derived sources, with the European Food Safety Authority setting 6mg as the safe upper limit.
- Research shows excellent safety profile with no known adverse effects in human trials, though long-term data beyond a few months remains limited.
- Food-derived spermidine (from wheat germ extract) is preferred over synthetic versions and is better absorbed when taken with other natural polyamines.
- Benefits may include improved memory, cardiovascular health, and cellular regeneration, but results are most pronounced in older adults with declining spermidine levels.
How to Take
Typical Dosage
1.2-6mg daily based on clinical trials. The European Food Safety Authority has set an upper limit of 6mg daily for food-derived spermidine. Most human studies use 1.2mg daily, often from wheat germ extract. Higher doses have not shown increased plasma levels.
When to Take
Can be taken with or without food. Some studies administered doses in the morning, though timing may not significantly affect absorption.
Why It Matters for Ages 50+
Spermidine levels naturally decline with age, particularly after age 50, which may contribute to reduced cellular autophagy and age-related cognitive decline. Studies in older adults with subjective cognitive decline have shown good tolerability, and animal research suggests spermidine may help restore autophagy proteins in aging brains. However, adults over 50 should be particularly cautious due to limited long-term human safety data and potential interactions with commonly prescribed medications.
What to Look For
- Choose food-derived spermidine from wheat germ extract rather than synthetic versions for better bioavailability and safety profile.
- Look for third-party testing certificates for purity, heavy metals, and microbial contamination, especially important for wheat-derived products.
- Verify the actual spermidine content - many products list total plant extract weight rather than pure spermidine content (typically 1-6mg per dose).
- Select products that include other natural polyamines like spermine and putrescine, which work synergistically with spermidine.
- Ensure proper packaging in dark, moisture-resistant containers and check expiration dates, as polyamines can degrade over time.
Potential Interactions
Be aware of these potential interactions:
- Immunomodulatory medications: Potential interactions with spermidine's autophagy-enhancing effects - consult your doctor
- Cancer medications: Theoretical concern as spermidine supports cell growth, though it may also protect against cancer via autophagy - discuss with oncologist
- Blood thinners (warfarin, aspirin, Eliquis): No specific interactions documented, but consult pharmacist due to limited interaction data
- Blood pressure medications: No documented interactions, but monitor blood pressure as some studies suggest cardiovascular effects
- Any prescription medications: Consult pharmacist due to limited comprehensive interaction studies
Who Should Avoid This Supplement
- Individuals with active cancer or history of cancer should consult an oncologist, as spermidine supports cell growth (though it may also have protective effects).
- Pregnant and breastfeeding women should avoid spermidine supplements due to lack of safety data in these populations.
- People with autoimmune conditions should use caution, as spermidine's effects on autophagy may interact with immune system function.
- Children and adolescents should not take spermidine supplements, as natural polyamine levels are typically adequate in younger individuals.
Recommended by Experts
“Part of Blueprint stack for cellular repair and anti-aging”
“Takes 1-2mg daily to promote autophagy”
Frequently Asked Questions
Clinical studies typically use 1-6mg of pure spermidine daily, often delivered through 750mg of spermidine-rich plant extract. The European Food Safety Authority recommends not exceeding 6mg daily from food-derived sources.
Spermidine can be taken with or without food, but taking it with meals may improve absorption and reduce any potential stomach sensitivity. Consistency in timing may help optimize benefits.
While spermidine is found in aged cheese, mushrooms, soybeans, and wheat germ, achieving therapeutic levels (1-6mg daily) through diet alone is challenging. Supplementation provides more consistent and measurable amounts.
Clinical studies showing cognitive and cardiovascular benefits typically run 3-12 months. Some cellular autophagy effects may begin within weeks, but meaningful health improvements likely require several months of consistent use.
Clinical trials report no significant side effects at recommended doses. Spermidine appears very well-tolerated, though long-term safety data beyond one year is still limited in humans.
Food-derived spermidine from wheat germ extract includes other beneficial polyamines and compounds that may enhance absorption and effectiveness. Synthetic spermidine lacks these cofactors and has less research supporting its use.