Spermidine
Natural polyamine that induces autophagy — cellular self-cleaning
What It Is
Spermidine is a naturally occurring polyamine found in wheat germ, soybeans, and aged cheese. It's one of the few compounds shown to extend lifespan in multiple model organisms, and it works by inducing autophagy — the cell's recycling program.
How It Works
Spermidine inhibits the acetyltransferase EP300, triggering autophagy. It also promotes mitophagy, reduces inflammation, and supports cardiovascular function. Found naturally in every human cell, levels decline with age.
The Science
Higher spermidine intake is linked to lower mortality: a prospective population-based study
American Journal of Clinical Nutrition (2018) · PubMed
20-year prospective study (829 participants) showing higher dietary spermidine intake associated with reduced mortality.
The effect of spermidine on memory performance in older adults at risk for dementia
Cortex (2018) · PubMed
Small RCT showing spermidine supplementation modestly improved memory in older adults with subjective cognitive decline.
Dosage
1–6mg/day from wheat germ extract (most supplements). The Bruneck study population consumed ~80 micromol/day from diet. Optimal supplemental dose is still being established.
Safety
Very safe — it's a natural dietary component. Wheat germ-derived products may not be suitable for those with celiac disease or wheat allergies.
Skeptic's Corner
Human evidence is primarily observational (the Bruneck cohort study). The one published human RCT on memory showed positive but modest effects. Most of the impressive lifespan data comes from yeast, flies, and mice. We need more and larger human trials.
Our Picks
Affiliate disclosure: We earn a commission on qualifying purchases. This does not influence our evidence ratings or editorial content.