Spermidine
PhytochemicalA potent autophagy activator found in plants, fermented foods, and produced by gut bacteria. Levels decline with age by more than half by the fifties. The nutrient most predictive of longevity in one 20-year study; top third of intake was associated with being 5.7 years biologically younger.
Food Sources
Foods that contain Spermidine.
- Tempeh
9.7 mg per 100g serving, the highest dietary source.
Source: How Not to Age
- Mushrooms
9.2 mg per 100g serving.
Source: How Not to Age
- Wheat germ
2.5 mg per tablespoon; the most concentrated source by weight and cheapest per mg.
Source: How Not to Age
- Mango
6.1 mg per small mango (210g).
Source: How Not to Age
- Green peas
5.8 mg per 100g; the #1 source of spermidine in the US diet.
Source: How Not to Age
- Soymilk
3.8 mg per cup; the only milk type with significant spermidine.
Source: How Not to Age
- Legumes
Spermidine can be found in legumes.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Whole grains
Spermidine can be found in whole grains.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Soy
Spermidine can be found in soy and corn.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Corn
Spermidine can be found in soy and corn.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Oyster Mushrooms
Source: The How Not to Age Cookbook
- Mushrooms
Source: The How Not to Age Cookbook
- Natto
Source: Young Forever
- Aged cheese
Source: Young Forever
Health Benefits
Health conditions that Spermidine may influence, based on research.
Protects Against
- Aging
Mice fed extra spermidine lived up to 25% longer. Those in top third of dietary intake (~12 mg/day) were as if 5.7 years younger than those in bottom third (~9 mg/day).
Source: How Not to Age
- Heart disease
Higher dietary spermidine correlated with reduced blood pressure and lower combined incidence of heart attack, stroke, and vascular death.
Source: How Not to Age
- Cardiovascular Disease
Spermidine has a cardioprotective effect; lowers blood pressure and has a vasoprotective effect
Source: Nutrition, Food and Diet in Ageing and Longevity
- Neurodegenerative Disease
Supplementation with autophagy-activating spermidine has been shown to protect against neurodegeneration and cognitive decline in animal models
Source: Nutrition, Food and Diet in Ageing and Longevity
- Hair loss / hair shedding
Spermidine promotes hair growth (Ramot 2011)
Source: Nutrition, Food and Diet in Ageing and Longevity
- Parkinson's disease
A diet rich in spermidine may also enhance mitophagy. The role of spermidine in protecting against neurodegeneration is important.
Source: Nutrition, Food and Diet in Ageing and Longevity
Improves
- Cognitive decline
Those with mild dementia eating rolls with added wheat germ experienced cognitive improvements beyond all available antidementia treatments.
Source: How Not to Age
- Hair loss / hair shedding
Amount of spermidine in a daily half teaspoon of wheat germ significantly reduced hair shedding compared to placebo.
Source: How Not to Age
Reduces Risk Of
- Aging
Polyamine (spermidine) supplementation improves mouse lifespan
Source: How We Age
- All-Cause Mortality
Spermidine intake is associated with a reduction in overall mortality and mortality from cardiovascular disease and cancer in humans
Source: Nutrition, Food and Diet in Ageing and Longevity
Biological Mechanisms
How Spermidine works at a cellular level.
- PromotesAutophagy
A potent activator of autophagy. Among compounds with fewest side effects in DrugAge database, spermidine had the largest documented lifespan extension.
- PromotesEpigenetic Regulation of Aging Genes
Spermidine (found in fermented foods, mushrooms, sprouts) reduces HATs activity, slowing aging epigenetically. By mechanism of action, it is also a mimetic of low-calorie nutrition
- PromotesActivates or regenerates adult stem cells
Intraperitoneal injections of spermidine induced autophagy in satellite cells and activated resting satellite cells in mice
- PromotesProtects brain cells from damage
Cultivation of neural progenitor cells with spermidine facilitated cell migration, increased neurites and increased BDNF expression
- PromotesInduces mitophagy
Nutrients such as resveratrol, curcumin, astaxanthin and spermidine are increasingly being promoted as effective in enhancing mitophagy.
Recipes with Spermidine
Recipes featuring foods that contain Spermidine.
- Chickpea and Tempeh Breakfast Burritos
- Spicy Tempeh Fajitas with Ranch Dressing
- Lettuce Wraps with Mango Sauce
- Singapore-Style Noodles with Tempeh
- Tempeh Satay with Spicy Peanut Sauce
- Red Bean and Tempeh Jambalaya
- Tempeh and Mushroom Chili with Corn and Cilantro
- Roasted Cabbage Wedges with Tempeh Bacon
- Tempeh Sausage with Eggs and Roasted Tomatoes
- Spaghetti with Mushroom Bolognese
- Barley Risotto with Artichokes and Mushrooms
- Mushroom Stroganoff
- Okinawa-Inspired Smoothie
- Provençal-Style Vegetable Bake
- Blackberry-Mango Smoothie Bowls with Barberries
- Black Bean Stew with Purple Sweet Potatoes
- Quinoa Pudding with Mango
- Thai-Style Shrimp with Mango Salad
- Dr. Fuhrman's Anti-Inflammatory Green Smoothie
- Three-Berry Groatnola with Date Syrup Drizzle
- Ranch Dressing
- Banana-Walnut Cake with Blackberry-Almond Butter Sauce
- Blackberry-Almond Butter Sauce
- Mocha Chia Pudding
- Sorghum with Corn and Arugula
- Chicken Tortilla Soup
- Kombu and Mushroom Broth
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- The How Not to Age Cookbook
- Young Forever
- How We Age