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Spermidine (Spermidine (Polyamine))

Category: Anti-Aging. Status: Dietary compound (research ongoing).

A naturally occurring polyamine found in foods like wheat germ, aged cheese, and natto. A popular longevity supplement studied for inducing autophagy - the cell's recycling and clean-up process - which declines with age.

How it works

Induces autophagy, partly by inhibiting acetyltransferase activity and mimicking caloric restriction signaling. This promotes clearance of damaged proteins and organelles, supporting cellular renewal, cardiovascular health, and cognition.

Key facts

  • Molecular weight: 145.25 Da
  • Half-life: Short; rapidly absorbed and distributed
  • Bioavailability: Oral absorption reported; also produced by gut bacteria
  • Storage: Keep cool, dry, and sealed; refrigeration extends shelf life.

Dosing overview

  • Typical dose: 1-10 mg per day
  • Frequency: Once daily
  • Duration: Ongoing
  • Route: Oral

Protocol notes

  • Common range is ~1-10 mg daily (wheat-germ extracts standardized to spermidine are typical).
  • Often taken in the morning with or without food.
  • Used continuously as part of a longevity routine.

Reported benefits

  • Induces autophagy (cellular clean-up)
  • Cardiovascular support
  • Cognitive and memory support (research)
  • May support hair and overall longevity

Possible side effects

  • Generally well tolerated
  • Mild GI upset (uncommon)
  • Long-term human data still developing

Research

  • Spermidine intake and cardiovascular outcomes (2018): Higher dietary spermidine was associated with lower blood pressure and reduced cardiovascular mortality in population data.
  • Spermidine and memory in older adults (2021): A randomized trial explored spermidine supplementation for memory performance with modest signals.

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Research and educational reference only. Not medical advice.