So you’ve probably heard about spermidine from a podcast or someone touting another so-called ‘anti-aging’ supplement and you ended up here. Let me break things down quickly so you can understand this supplement and whether you should consider adding it to your stack. The bottom line is that more research needs to be done to determine if adding it in supplement form is capable of achieving the desired effects.
What is it in Simple Terms?
Spermidine is a polyamine compound that is found in almost every cell in our bodies. It helps our cells stay healthy and strong. As we get older, the level of spermidine in our bodies decreases, and this can make our cells become slower and not work as well. It fabled as the a fountain of youth type supplement because it renews damaged cells and is associated with longevity. It is also said to improve memory and possibly anti-inflammatory.
What Foods Can I Get It From?
Good news! Spermidine is found any many foods that you can find an any person’s diet. Those who partake in the Mediterranean diet has been shown to have the highest intake.
Meat and Dairy-based sources:
- Aged cheese: Cheese that has been aged, such as cheddar or parmesan
- Fish and seafood: White fish, salmon, tuna, shrimp, crab, scallops, oysters, calamari, hake, and cod. Whether you choose oily or white fish, it is likely that you will get some spermidine in your diet.
- Chicken liver: Chicken liver is a rich source of spermidine. Hope you can stomach it!
- Blue cheese: Some find it tasty, others find it disgusting
- Wheat germ: Wheat germ is high in spermidine content.
- Soy products: Soybeans, tofu, tempeh, and other soy-based products are good sources of spermidine.
- Vegetables: Broccoli, cauliflower, carrots, cucumber, eggplant, green peppers, lettuce, mushrooms, onions, spinach, tomato, and potatoes
- Legumes: Legumes like lentils, chickpeas, and beans contain spermidine.
- Corn: pop it, grill it, even microwave it!
- Mushrooms: Certain types of mushrooms, such as shiitake or portobello, are rich in spermidine.
What are the Health Benefits?
Spermidine has been found to have several potential health benefits. Here are some of the benefits supported by scientific research:
- Promotes autophagy: Spermidine is known for inducing autophagy, which is the body’s cellular renewal and recycling process that slows down as we age. Autophagy helps remove and replace damaged cells, contributing to overall cellular health and longevity.
- Supports cognition: Supplementation with this polyamine has been shown to support cognition and brain health. It helps dissolve amyloid-beta proteins, which are protein plaques that can build up in the brain and are associated with memory loss.
- Improves heart health: Supplementation has been linked to improved cardiovascular health. It has been found to turn back the aging clock and improve cardiovascular function.
- Balances hormones: The polyamine has been shown to help balance hormones. It plays a role in maintaining a healthy hormone balance and reducing oxidative stress, which is important for overall hormonal health.
- Promotes hair growth and fullness: The supplementation has been associated with improved hair growth and fullness, including eyelashes. It supports the health of hair follicles and may contribute to thicker and healthier hair.
- Strengthens nails: Taking this supplement has been found to strengthen nails. It supports the growth and health of nails, making them less prone to breakage.
- May reduce the risk of cancer: Some studies have shown it to have anti-cancer properties. It can bind to different types of molecules and support processes like cell growth. It also plays a role in healthy tissue growth and function, which may help reduce the risk of cancer.
- May prevent osteoporosis: The polyamine has been found to increase bone strength and prevent age-related loss of skeletal muscle. This makes it beneficial in preventing osteoporosis and maintaining skeletal muscle functioning.
It’s important to note that while spermidine has shown promising health benefits, more research is needed to understand its mechanisms and potential applications fully. As with any supplement, it’s recommended to consult a healthcare professional before starting spermidine supplementation.
Who might should take Spermidine?
- Older adults: Spermidine levels naturally decline with age, so older adults may consider supplementation to support cellular health and function
- Those deficient in food sources that contain Spermidine: Assessing dietary intake of spermidine-rich foods is important. If the diet is lacking in spermidine-rich sources, supplementation may be considered to ensure adequate intake
- Cellular health concerns: If there are specific concerns related to cellular health, such as cognitive decline or cardiovascular health, spermidine supplementation may be considered as part of a comprehensive approach
How much should I take?
The recommended dosage ranges from 1mg to 20mg with the average dose being 10mg.
Pay attention to how your body responds to the supplement. If you experience any adverse effects or discomfort, discontinue use and consult with a healthcare professional
Choose reputable brands: When choosing supplement brands, it is important to prioritize quality, safety, and effectiveness. To ensure this, consider factors such as the brand’s reputation, quality control measures, and third-party testing. Look for transparent labeling and avoid brands that make exaggerated or unsupported claims. Additionally, consider factors such as third-party testing, GMP certification, and customer reviews when making your decision. By following these guidelines, you can select reputable supplement brands that prioritize quality and safety.
For any supplement, always be aware of the potential risks and read the bottle.
As always, it is recommended to speak with a healthcare professional before starting any new supplement regimen
Spermidine is a natural element found in many foods. Side-effects are unknown. If you choose to supplement with it make sure to monitor how you feel. Always start with a smaller dose when trying a new supplement.
Spermidine is a so-called ‘anti-aging’ supplement that has been gaining popularity recently. It is found in many foods that almost everyone has in their diet. More research is needed to determine if it achieves the anti-aging effects that people sell it to have. If you workout and eat right, those alone have enough anti-aging effects that most people are looking for. It may be best to save the dough for something more impactful.