What Is Spermidine? Longevity & Anti-Aging Benefits

Key Takeaways

• Spermidine is a natural compound found in all living cells that supports cell growth, DNA protection, and autophagy.

• Early studies show potential anti-aging benefits, including improved heart health, immune balance, and extended lifespan in animals.

• Top food sources include wheat germ, mushrooms, soybeans, and fermented products like natto.

• Most supplements provide 1–10 mg daily, and early human trials show it may be safe at typical doses.

What is Spermidine?

Spermidine is a natural compound found in all living cells. It helps your body grow new cells, protect your DNA, and clean out old or damaged cell parts through a process called autophagy. Researchers are studying it for its possible role in healthy aging and longer life.

The name “spermidine” sounds odd because it was first discovered in a semen sample back in 1678 by a Dutch scientist named Antonie van Leeuwenhoek. He saw crystals under the microscope but didn’t know what they were at the time.

Later, scientists learned that spermidine is part of a group of compounds called polyamines. These include spermidine, spermine, and putrescine. 

All three are important for basic cell functions like growth, repair, and even programmed cell death when needed.

As we get older, our levels of polyamines go down. This drop is linked to aging and some age-related health problems.

In animal studies, giving spermidine helped extend lifespan and improve overall cell function (1). That’s why many researchers are now looking into how spermidine might support healthy aging in people too.

What is Spermidine Made of?

Spermidine is a polyamine compound with the chemical formula C7H19N3. It is synthesized from putrescine, a diamine, and is naturally present in nearly all tissues of living organisms, where it plays a vital role in cellular functions like growth and DNA stabilization.

Benefits of Spermidine

In recent years, Spermidine has garnered significant attention for its potential health benefits for women and men. This naturally occurring polyamine compound has been the subject of extensive research, uncovering its possible importance in various aspects of human health.

Research is still in its early stages, and the potential benefits below have yet to be proven in humans.

1. Cellular Rejuvenation and Anti-aging

One of the most intriguing aspects of Spermidine is its ability to induce autophagy, a cellular process vital for maintaining cellular health and function. 

Autophagy enables removing damaged or dysfunctional components within cells, thereby promoting cellular rejuvenation. 

By stimulating this process, Spermidine may contribute to anti-aging effects, preserving cellular integrity and mitigating the decline associated with aging  (2).

2. Longevity Benefits

Emerging evidence suggests that dietary Spermidine may reduce mortality rates in humans, particularly from cardiovascular and cancer-related causes. 

This is in addition to the observed lifespan extension in animal studies, making Spermidine a compound of significant interest in longevity research.

3. Cardiovascular Health

Spermidine has demonstrated promising cardioprotective effects in animal studies. Some studies have shown that spermidine intake is associated with improved heart function, reduced incidence of cardiovascular diseases, and lower blood pressure. 

Furthermore, Spermidine exhibits anti-inflammatory properties, potentially alleviating inflammation-related cardiovascular conditions (3). 

4. Neuroprotection

The neuroprotective effects of Spermidine have attracted considerable attention. Research on mice suggests that Spermidine may help safeguard against age-related cognitive decline and neurodegenerative diseases, such as Alzheimer's and Parkinson's.

Its ability to promote autophagy in brain cells may facilitate the removal of toxic proteins, thus reducing their accumulation and protecting against neuronal damage. 

This is likely due to its role in enhancing mitochondrial function and promoting autophagy in brain cells, which helps to remove toxic proteins that can damage neurons. 

With that said, a human trial into Spermidine and cognitive decline showed no benefit over placebo. The researchers said their dose (750mg wheat germ extract) may have needed to be higher (4, 5). 

5. Immune System Modulation

Spermidine has shown the ability to modulate immune responses, potentially contributing to a well-balanced immune system. It has been associated with enhanced immune function and promoting immune cell production. 

Additionally, Spermidine exhibits anti-inflammatory properties, which may help mitigate excessive immune responses and reduce inflammation-related disorders (6).  

6. Potential Cancer Prevention

Spermidine may possess anti-cancer properties by interfering with the tumor cell cycle, suppressing tumor growth, and lowering the risk of certain cancers, such as liver and colon cancer. These potential benefits make Spermidine an intriguing subject for ongoing cancer research.

7. Impact on Lipid Metabolism and Obesity

Spermidine influences lipid metabolism and adipogenesis, the process of creating fat cells (7). It helps regulate fat storage and may combat obesity, especially in high-fat diet scenarios, by enhancing fat cell metabolism and thermogenesis. This effect highlights Spermidine’s potential role in managing obesity and related metabolic disorders.

In summary, Spermidine is showing some promising potential benefits in animal studies. But it's important to emphasize again that human trials are very few and have yielded insignificant benefits.

Where Do You Get Spermidine From?

There are generally three (3) ways our cells obtain Spermidine:

1. Diet

Spermidine is present in many of the foods we eat. But it's exceptionally high in certain vegetables and fermented products:

• Wheat germ: Wheat germ is one of the richest dietary sources of Spermidine. It is the embryo of the wheat kernel. It is often available as a standalone product or as an ingredient in baked goods, cereals, and smoothies.

• Soybeans: Soybeans and soy-based products, such as tofu and soy milk, contain significant amounts of Spermidine. These versatile legumes can be incorporated into various dishes and are commonly used in vegetarian and vegan diets.

• Mushrooms: Certain mushrooms, such as shiitake, portobello, and oyster mushrooms, contain notable amounts of Spermidine. They can be enjoyed in soups, stir-fries, salads, or grilled as a side dish.

• Peas: Peas, including green peas and yellow split peas, are good sources of Spermidine. They can be used in salads, stews, curries, or as a side dish.

• Corn: Corn kernels and products made from corn, such as polenta or cornmeal, contain Spermidine. Corn is a versatile ingredient that can be grilled, boiled, roasted, or added to various recipes.

• Broccoli: Broccoli is a cruciferous vegetable containing Spermidine and other beneficial compounds. It can be steamed, sautéed, roasted, or added to salads and stir-fries.

• Spinach: Spinach and other leafy greens, like kale and Swiss chard, contain Spermidine. These greens can be consumed raw in salads or cooked in various dishes, such as soups, stews, and sautés.

• Natto: Natto is a traditional Japanese food made from fermented soybeans. It is rich in Spermidine and is often enjoyed as a breakfast or added to rice dishes.

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2. Gut Bacteria

Gut bacteria can also produce Spermidine. Some studies have suggested that certain strains of gut bacteria, such as Lactobacillus reuteri, can synthesize Spermidine and release it into the intestinal environment. 

These bacteria can produce Spermidine by converting other dietary compounds, such as agmatine, into Spermidine. 

However, the overall contribution of gut bacteria to spermidine levels in the body is still an area of ongoing research.

3. Your Cells

Finally, your cells can make Spermidine using the amino acid ornithine. This process is called polyamine biosynthesis in the body. 

It involves the conversion of the amino acid ornithine into putrescine, which is then converted into Spermidine through the action of spermidine synthase (8). 

How Much Spermidine Do You Need?

Most spermidine supplements provide 1 to 10 mg per day, which appears to be a typical range based on current research. There’s no official daily recommended amount yet, but doses used in human trials have been well-tolerated.

In a 2022 study, older adults were given 750 mg of wheat germ extract daily for 12 months, which contained around 6 mg of spermidine. 

They experienced no serious side effects, but the researchers noted the dose might not have been high enough to show cognitive benefits (9). 

Until more studies confirm an ideal amount, most experts suggest starting low and monitoring how your body responds.

Who Might Benefit Most from Spermidine?

Spermidine may be worth exploring if you’re focused on aging well or supporting your body’s natural cleanup process (autophagy). Here are some groups that might benefit:

• Adults over 40 looking to support healthy aging

• People with diets low in polyamine-rich foods (like fermented soy or wheat germ)

• Those exploring autophagy supplements alongside lifestyle changes

• Individuals interested in brain or heart health based on early research

• People following longevity-focused routines using NMN, resveratrol, or fasting

Are There Any Side Effects of Spermidine?

Since Spermidine is a naturally occurring compound in the body found in various foods, it is generally considered safe when consumed in moderate amounts through the diet or via supplements.

However, there are limited human trials of Spermidine supplementation at the time of writing. A recent study published in 2022 gave 750mg of wheat germ to older adults over 12 months and reported no adverse events linked to taking the supplements. Of note is that this study involved 100 participants, a relatively small number of people (10). 

It's always advisable to exercise caution when considering any new supplement and consult a healthcare professional before starting spermidine supplementation.

The other thing to be aware of is that most Spermidine supplements on the market use wheat germ as the source. This means that wheat germ-based Spermidine supplements will contain gluten and should be avoided if you have a history of celiac disease.

Best Time to Take Spermidine Supplements

There’s no universal “best” time, but many people take spermidine in the morning with food to support absorption and avoid stomach upset. It’s often included in daily longevity or anti-aging routines, sometimes alongside NMN or resveratrol.

Some researchers suggest taking spermidine with meals that include fat may help absorption, especially if your supplement isn’t liposomal. 

While there’s no strict timing required, consistency may matter more than time of day. Taking it regularly helps maintain stable levels in the body.

How to Support Autophagy Naturally

Spermidine can help support autophagy, but it’s not the only way to do it. You can also encourage this process with these natural habits:

• Fasting or time-restricted eating – Skipping meals occasionally or eating within a shorter window (like 8 hours) can trigger autophagy.

• Regular exercise – Cardio and strength training both help stimulate cellular cleanup, especially when done consistently.

• Quality sleep – During deep sleep, your body ramps up repair and recovery, which includes autophagy-related processes.

• Plant-rich diet – Foods like turmeric, green tea, and dark berries contain compounds that may support autophagy.

• Managing stress – Chronic stress interferes with healthy cell function. Mindful habits like meditation or breathing exercises can help.

Conclusion

Spermidine is a naturally occurring compound that supports cell health, DNA stability, and autophagy, the body’s way of clearing out damaged cells. It’s found in all living cells and can be obtained through certain foods, gut bacteria, or supplements. 

Early research in animals has linked spermidine to benefits like better heart health, reduced inflammation, and even longer lifespan. However, human studies are still limited and ongoing.

Right now, there’s growing interest in spermidine for its potential anti-aging effects, especially among people focused on healthy aging and longevity routines. 

While it’s generally considered safe in moderate amounts, it’s always smart to talk to your doctor before adding a new supplement to your routine.If you’re thinking about trying a high-quality spermidine supplement, Omre Spermidine is one option worth exploring. You can check availability to see if it’s currently in stock.

FAQs

Is spermidine good for skin or hair?

There’s no strong clinical evidence yet, but because spermidine supports cell renewal, researchers are looking into its role in skin and hair health.

Can I take spermidine and NMN together?

Yes, they work on different pathways and are often used together in longevity stacks. Just check for interactions if you're on medication.

Is there a risk of taking too much spermidine?

In studies so far, doses up to 6 mg from wheat germ extract have been well-tolerated. But we still don’t know the upper safe limit long-term.

Is it safe during pregnancy or breastfeeding?

There’s not enough safety data yet, so it’s best to avoid spermidine supplements during pregnancy or breastfeeding unless advised by a doctor.