Spermidine Side Effects: What You Really Need to Know

What Is Spermidine?

Spermidine is a naturally occurring compound that helps your cells clean themselves out and stay healthy. It works by supporting a process called autophagy, which is like your body’s built-in recycling system.

Studies have found that spermidine may play a role in how we age, how our brains function, and how well our cells handle stress (1). It belongs to a group of compounds called polyamines, which are involved in cell growth, DNA protection, and repairing damage inside the body.

You don’t just get spermidine from supplements. Your body actually produces some of it on its own, and you can also get it from foods like wheat germ, mushrooms, soy, and aged cheese. 

Interestingly, your gut bacteria also help make it, another reason why gut health matters more than most people think.

Animal studies, like one published in Nature Medicine, found that spermidine may improve heart function and even help mice live longer (2). 

Early human studies also show promise, though more research is still underway.

Why People Take Spermidine Supplements

Many people take spermidine to support healthy aging and protect their cells from wear and tear. It’s not a quick fix, but regular use may support cellular health over time by aiding the body’s natural repair and renewal processes.

Some of the potential benefits include:

• Supporting autophagy (cellular renewal)
• Helping maintain brain health as we age
• Reducing inflammation in the body
• Supporting heart health in older adults
• Possibly aiding hair growth and skin health
• Promoting a longer lifespan (in animal studies)

Spermidine Side Effects

Spermidine is generally safe for most people, but a few mild side effects can show up. These are usually minor and go away on their own. Most people tolerate it well, especially when taken at the recommended dose of 5–10 mg per day.

That said, it’s still important to know what to watch out for and when it might not be the right choice.

Is Spermidine Safe to Take?

Spermidine is considered safe when taken at recommended amounts. In fact, it’s found naturally in the food we eat and is already present in the body.

One 2018 study published in Aging tested spermidine-rich wheat germ extract in older adults and found no major side effects. Participants showed stable weight, blood pressure, and blood test results. Even better, some experienced improved memory (3).

Another study from The American Journal of Clinical Nutrition found that people who consumed more spermidine through diet had lower mortality rates (4). These findings suggest it may be more helpful than harmful, at least in moderate amounts.

Still, if you’re pregnant, breastfeeding, or have health conditions, it’s best to check with your doctor first. And always stick to the product’s recommended dosage.

Possible Side Effects Reported

While rare, a few side effects have been reported, usually mild and manageable.

Here are some that have been noted:

• Bloating or upset stomach

• Mild headaches

• Allergic reactions, especially from wheat-based products

• Gluten sensitivity (for those with celiac disease or wheat allergy)

In most cases, these symptoms are linked to the dose or the supplement source, such as wheat germ. Choosing a synthetic or gluten-free version may help if you're sensitive.

What Happens If You Take Too Much Spermidine?

Taking too much spermidine doesn’t lead to serious harm in most cases, but high doses could bring on some unwanted side effects.

Animal studies have shown that extremely high doses, far more than you'd find in a typical supplement, can cause changes in appetite, liver enzyme levels, and mineral balance (5). 

One study on mice used doses as high as 600 mg per kilogram of body weight, which is hundreds of times more than what people take (6).

That kind of amount could potentially upset the stomach, increase the risk of side effects, or just waste your money without offering extra benefits. Remember, more isn’t always better, and with spermidine, slow and steady seems to be the safer bet.

Key Studies on Spermidine Safety

Several studies have explored whether spermidine is safe to take, and the overall findings have been quite positive.

A small human study involved 30 older adults who took spermidine-rich wheat germ extract daily for three months (7). The results showed no harmful effects. Blood pressure, weight, and lab markers remained stable. 

Interestingly, the same study also reported mild improvements in memory and cognitive function, especially in participants with early signs of memory decline.

Another well-known study in Nature Medicine (2016) looked at how spermidine affected mice. The researchers found that mice who received spermidine in their diet lived longer and had better heart function. This study sparked much of the current interest in spermidine as a longevity supplement.

On the population level, the American Journal of Clinical Nutrition (2018) published a study that followed more than 800 participants (8). It found that higher dietary intake of spermidine was linked with a lower risk of death from all causes. 

While this was an observational study, it adds to the growing evidence that spermidine is safe when taken in reasonable amounts.

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Does Spermidine Increase Stroke Risk?

There’s no clear proof that taking spermidine supplements increases your risk of stroke. The concern comes from one study that looked at naturally high levels of spermidine in the blood, not from supplements.

A study published in Frontiers in Nutrition (2022) explored the relationship between blood spermidine levels and stroke risk. It found that people with the highest serum spermidine levels had a slightly higher chance of having a stroke (9). 

But there’s an important detail: the study focused on naturally occurring spermidine in the bloodstream, not from taking supplements.

So far, no studies have shown that normal supplement doses raise stroke risk. In fact, some research suggests that spermidine may support cardiovascular health by improving heart function and protecting blood vessels.

If you have a history of stroke or cardiovascular disease, it’s wise to consult your doctor before using spermidine or any new supplement.

Common Myths About Spermidine Side Effects

A lot of confusion comes from mixing up spermidine with other compounds or reading outdated information. Let’s clear up a few common myths.

Myth 1: Spermidine is Toxic Like Histamine or Tyramine

This myth likely comes from the fact that spermidine is a biogenic amine, just like histamine or tyramine. These compounds can cause side effects like headaches or allergic reactions when eaten in large amounts from certain foods.

But spermidine behaves differently. It doesn’t trigger allergic responses or interact with your nervous system the way those other amines do. 

Studies have shown that spermidine is well-tolerated, even in older adults and animals, with no signs of toxicity at normal doses.

Myth 2: Spermidine Damages the Liver or Kidneys

One animal study from the 1990s did show some changes in liver enzyme levels, but the doses used were extremely high, way above what any human would take. 

More recent studies, including those on humans, show no signs of liver or kidney stress when spermidine is used at recommended amounts.

Myth 3: Spermidine Supplements Cause Stroke

As covered earlier, this comes from a misinterpretation of a single study. That research looked at blood levels of spermidine, not supplements. 

The supplements themselves have not been shown to cause stroke, and many studies suggest they might help improve heart health instead.

Who Should Avoid Spermidine Supplements?

Most healthy adults can safely take spermidine in the right dose, but there are a few exceptions.

People who are pregnant or breastfeeding should avoid spermidine supplements. There haven’t been enough studies on its effects during pregnancy or lactation, so it’s better to stay cautious.

If you have celiac disease or a wheat allergy, check the source of the supplement. Many spermidine products are made from wheat germ and may contain small amounts of gluten. Synthetic versions are usually gluten-free, but always double-check the label. 

Also, if you have a serious medical condition or take prescription medication, it’s smart to check with your doctor before starting any new supplement.

How to Take Spermidine Safely

Most spermidine supplements provide 5 to 10 mg of spermidine per serving, which is in line with what studies have used safely. For most people, that’s a good place to begin.

If you’re new to it, start at the lower end. Taking it with food can help avoid any minor stomach issues. Some users report feeling bloated or mildly nauseous when taking it on an empty stomach.

The 2018 human study we mentioned earlier used wheat germ extract containing spermidine over a period of three months. 

Not only was it safe, but it also showed potential brain health benefits. That tells us that long-term, daily use in small amounts is likely safe for most people.

As with any supplement, consistency matters more than quantity. There's no need to double up or push the dose higher. That won’t make it work faster, and it might just upset your stomach.

Can You Increase Spermidine Naturally?

Yes, you can. Spermidine is found in several everyday foods, and adding them to your diet is a simple way to support your body’s natural levels.

Here are some of the best food sources of spermidine:

• Wheat germ

• Aged cheese (like parmesan)

• Mushrooms

• Soy products (tofu, natto)

• Legumes (lentils, chickpeas)

• Green peas

• Broccoli

• Cauliflower

Along with eating more spermidine-rich foods, keeping your gut healthy helps too. That’s because certain gut bacteria help produce spermidine in the body. 

Eating fiber-rich foods and fermented items like yogurt or sauerkraut can help keep your microbiome in good shape.

Conclusion

Spermidine is a promising dietary supplement with growing research highlighting its potential health benefits for aging, heart function, and cognitive support. It supports key cellular functions like autophagy, the body’s way of cleaning out damaged components to maintain better overall health.

Most people take it to support healthy aging, brain function, and overall wellness.

Adverse effects from spermidine are rare and usually mild when the supplement is taken at the recommended dose.

Studies in both humans and animals have shown it’s generally well tolerated, and dietary sources can also support natural levels.If you’re considering adding it to your routine, Omre Spermidine offers a clean and reliable option with a research-backed dose.

It’s made from natural wheat germ extract and designed for daily use. Check availability to see if it’s a good fit for your goals.

FAQs

Is spermidine safe for daily use?

Yes, studies show that daily use of spermidine at 5 to 10 mg is safe for most healthy adults. Just stick to the suggested dose and take it with food if you have a sensitive stomach.

Can I take spermidine with NMN or resveratrol?

In most cases, yes. These supplements support similar health goals and are often used together. But if you're taking medications or have health conditions, it's best to ask your doctor.

Will spermidine affect my blood pressure?

So far, research hasn’t shown any major effect on blood pressure. In fact, some animal studies suggest it may support heart health. Still, it’s smart to monitor your body and check with your doctor if you have concerns.

Can spermidine cause hair growth or hair loss?

Some early studies suggest spermidine might help support hair growth by protecting hair follicles. It's not a guaranteed result, but it’s being researched as a possible option for hair health.

What’s the best time to take it?

There’s no set rule, but many people take spermidine in the morning with food. The key is to be consistent and take it daily to get the long-term benefits.