People have been trying to find the fountain of youth for all of recorded history. Although there is no mystical potion that will allow us to live longer and prevent the consequences of aging, science is regularly finding new compounds that can help slow down the aging process.
Spermidine supplements are starting to attract attention as some evidence has hinted at the possible benefits of this compound. So, what does research have to say about spermidine’s anti-aging properties, and what spermidine supplement should you choose?
What Is Spermidine? Is There Science For Spermidine Anti Aging Benefits
Spermidine is a polyamine compound with many important metabolic functions in our bodies. It was first isolated from semen (hence the name), but spermidine is found in many different organisms, from bacteria to humans. Besides the important effects it has on longevity in mammals, spermidine also helps to regulate growth in plants.
Aging is a complex process linked to many issues such as chronic inflammation, cellular stress, lipid metabolism disruption, cell death, and more. That’s why an effective anti-aging solution must impact several different processes, and a part of the equation could be spermidine.
Longevity studies show that spermidine can boost autophagy, and as a result, it increases the regulation of lipid profiles. These changes affect the fluidity of cell membranes, improve signaling, and allow cells to increase stress resistance. In addition, spermidine regulates cell growth and modulates the body’s anti-inflammatory response.
It’s also interesting to see how spermidine mimics caloric restriction, which stimulates autophagy. This process is vital for the body to recycle old and damaged cell components and protect itself against certain diseases. It can help in battling age-associated conditions such as diabetes, certain cancers, cardiovascular disease, and neurodegenerative diseases.
In fact, autophagy is so important for healthy aging and longevity that the 2016 Nobel Prize in Medicine went to Yoshinori Ohsumi, who helped uncover some of the key characteristics of this process.
In short, there is a sound theoretical basis for spermidine anti-aging benefits. The question then becomes– where do you get spermidine, and how much do you need?
Spermidine Sources And Spermidine Foods
Even though our bodies have the ability to synthesize spermidine, only a small portion is created through endogenous synthesis. The rest must be consumed through our diets, which is why it is essential to learn what foods have spermidine.
Some good spermidine sources include aged cheeses, whole grains, legumes, mushrooms, soybeans, potatoes, chicken, cauliflower, broccoli, etc. Important thing about spermidine and other polyamines is that their production decreases with age, so eating more good spermidine-rich foods is vital as we get older.
Interestingly, despite the name, spermidine concentration in semen is much lower compared to spermidine food sources.
When To Supplement Spermidine, Whether With Spermidine Tablets Or Through Spermidine Foods
A diet rich in spermidine seems to help slow the aging process, as an eating pattern with plenty of foods high in spermidine is linked with prolonged life in animal model studies.
Although there is plenty of spermidine research on animals, human studies are a little more scarce. The optimal spermidine dosage has not been established, although some experiments in older adults show that 1.2 mg of spermidine per day is completely safe.
However, enjoying a diet with spermidine-rich foods can boost this number to 50-100 mg/day, so more studies are needed to establish the actual upper limit– both the point at which side effects are observed, and the point beyond which there is no further benefit to more spermidine.
Some pilot clinical trials have linked spermidine with improved memory and decreased cognitive decline, and studies investigating possible mechanisms behind this and the potential for preventing Alzheimer’s disease are in progress.
There have also been human in vitro studies showcasing spermidine’s ability to stimulate hair growth.
So, in short, supplementation may be helpful for people who don’t consume enough spermidine through a regular diet, or for older adults. But more research is needed on spermidine longevity benefits, to conclude whether spermidine tablets or other forms of supplements would have any long-lasting effects.
Looking To Buy Spermidine? The Best Spermidine Supplements
If you are looking to buy spermidine supplements, be warned that you mostly can’t right now. It’s hard to find spermidine for sale. Instead you’ll mostly find wheat germ spermidine capsules– but these are generally underdosed. Most don’t even list how much spermidine they have– but one that does has only .36 mg of spermidine per serving!
Whole wheat germ seems to be a better choice– it has the highest spermidine content of all foods, it’s affordable, can be mixed into protein shakes and smoothies, and allows you to get the quantity you need.
Best Wheat Germ With High Spermidine Content
This 5-pound bag of wheat germ is perfect for those who like to buy in bulk and not have to shop very often. This nutrient-rich food is packed with vitamins and fiber and boasts around 20 mg of spermidine per 100 grams, which can be a perfect addition to your protein shake or smoothie.
Best Flavored Wheat Germ
Honey crunch flavor can bring a healthy sweetness and texture to your morning yogurt, oatmeal, smoothie, or protein shake. Packed in 11 oz jars, Kretschmer Wheat Germ is perfect for people who don’t like to stock up on groceries. It also contains around 20 mg of spermidine per 100 grams.
Best Spermidine Powder
This 99% pure powder is sold for research and manufacturing purposes, rather than for drug and food use. RPI is a well-known supplier of biochemicals and lab supplies, and their products are used by a variety of research labs.
Editor’s note 03/2021: This item is currently unavailable on Amazon. We will update this article if and when it comes back in stock.
Editor’s note: we are regularly updating this review. If you see any problems, weird interpretations of the data, or just want to say hi, please reach out to email@example.com.
Feature image by ZEISS Microscopy / Flickr CC 2.0