Spermidine
Longevity
An autophagy-inducing polyamine found in wheat germ and aged cheese, with early human work.
What the evidence says
Spermidine induces autophagy in cells and extends lifespan in several model organisms, and observational work associates higher dietary intake with lower mortality — which is association, not causation. The decisive human result so far is negative: a 12-month randomised trial in older adults did not improve its primary memory outcome or its biomarkers. Genuinely interesting biology, genuinely early evidence.
What studies used
Trials commonly used 1–6 mg/day, often from wheat-germ extract. Published studies had not established a preferred timing.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Dietary sources supply meaningful amounts; supplement doses are often close to what food provides
Evidence base
established literature
Large human evidence base: several phase 3 or 4 trial reports, plus multiple meta-analyses or systematic reviews.
This letter measures how much human research exists, not whether it works for you — the tier above (Limited) is the read on quality.
Research (12)
- Spermidine - an old molecule with a new age-defying immune functionTrends Cell Biol · 2024
- Spermidine improves gut barrier integrity and gut microbiota function in diet-induced obese miceGut Microbes · 2020
- Spermidine: a physiological autophagy inducer acting as an anti-aging vitamin in humans?Autophagy · 2019
- Spermidine and spermine delay brain aging by inducing autophagy in SAMP8 miceAging (Albany NY) · 2020
- Spermidine as a target for cancer therapyPharmacol Res · 2020
- A comprehensive review of spermidine: Safety, health effects, absorption and metabolism, food materials evaluation, physical and chemical processing, and bioprocessingCompr Rev Food Sci Food Saf · 2022
- Spermidine inhibits vascular calcification in chronic kidney disease through modulation of SIRT1 signaling pathwayAging Cell · 2021
- Spermidine, an autophagy inducer, as a therapeutic strategy in neurological disordersNeuropeptides · 2020
- Molecular targets of spermidine: implications for cancer suppressionCell Stress · 2023
- The memory- and cognition-facilitating effects of spermidine in aging and aging-related disordersAgeing Res Rev · 2025
- The untapped potential of spermidine alkaloids: Sources, structures, bioactivities and synthesesEur J Med Chem · 2022
- Spermidine is a key polyamine required by intracellular parasites for survival within host erythrocytesSci Adv · 2025
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