Spermidine
A polyamine that triggers autophagy — the cellular recycling process linked to longevity. Mouse and human observational data are striking.
Strong animal evidence for lifespan extension, cardiac protection, cognitive benefit. Human observational studies show inverse association between dietary spermidine and mortality. Early human trials show cognitive benefit in mild cognitive impairment. Effects: 12+ weeks for biomarkers.
Spermidine is a polyamine the body makes, but levels drop with age. It's a powerful inducer of autophagy — the process by which cells break down and recycle damaged proteins and organelles. Autophagy is a key longevity pathway (the only intervention that's reliably extended lifespan in every species tested, from yeast to mice, is caloric restriction — which activates autophagy). Animal studies show spermidine extends lifespan, protects the heart, supports cognition. Human observational data echoes this: higher dietary spermidine intake tracks with lower all-cause mortality. The Madeo lab in Graz has driven much of the recent research.
- Form
- Wheat germ extract standardised to spermidine (most common — Madeo's lab uses this). Pure spermidine (yeast-fermented) — concentrated. Brand: spermidineLIFE (TLL Pharma).
- Dose
- 1–6 mg spermidine per day. Trials use 1.2–6 mg. Food intake is typically 7–25 mg/day.
- Timing
- AM with food.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. Mild GI upset rare.
- Interactions
- Generally clean. Limited data.
- Contraindications
- Pregnancy / breastfeeding (limited data). Active cancer (theoretical autophagy effects — discuss with oncology).
- Lab markers
- Not standard. Functional / cognitive testing.
- Food sources
- Wheat germ (the richest dietary source), aged cheeses, mushrooms, soybeans / tempeh / natto, mango, broccoli, peas. A wheat-germ-heavy or fermented-soy-heavy diet delivers therapeutic-level intake.
Pairs with
NMN / NR (longevity stack). Resveratrol, pterostilbene. Fasting / time-restricted eating (synergistic autophagy induction). Glycine + NAC (GlyNAC longevity).
Where to buy
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within Bioactive amines & polyamines