Spermidine explained: Foods, effects and benefits for your cellular health

Since the beginning of time, people have sought ways to stay young and vital for longer. But perhaps the secret doesn't lie in expensive anti-aging treatments or elaborate therapies – but in a natural substance that your body produces itself and is also found in many foods.

This potential miracle substance is called spermidine , a naturally occurring compound that plays a crucial role in ensuring your cells function smoothly. Learn what spermidine is all about and how you can specifically harness its effects for your own benefit.

Increased spermidine requirements occur in:

• Pregnant and breastfeeding women
• Children and adolescents during growth phases
• People during and after physical exertion
• Fasting periods
• Acute infections or chronic inflammatory diseases

However, with increasing age , the body's own spermidine production decreases continuously – a fact that underlines the importance of an adequate intake through diet.

The importance of spermidine for the human organism is demonstrated by its involvement in numerous fundamental processes.

The effects of spermidine include:

• Support of cell growth and cell division
• Stabilization of the DNA structure
• Participation in protein production
• Regulation of the immune system
• Control of programmed cell death (apoptosis)
• Protection of cells from oxidative stress (1)

The key to spermidine's impressive effects lies in a single, but extremely effective mechanism: the activation of autophagy . Derived from the Greek word for "self-digestion," autophagy describes the process by which cells break down and recycle damaged or no longer needed components.

Think of autophagy as the body's own waste disposal and recycling plant: Defective proteins, damaged cell organelles, and invading pathogens are systematically disposed of. The still usable molecules are then made available to the cell again. This process is particularly important when metabolism is increased—for example, during exercise, growth, fasting, or in old age (1).

The problem : As we age, the efficiency of autophagy declines. Aging cells no longer function as effectively, which can lead to the accumulation of harmful deposits. This reduced self-cleaning capacity is associated with various age-related diseases, including:

• Cognitive disorders such as Alzheimer's
• Cardiovascular diseases
• Metabolic disorders such as diabetes
• Various types of cancer
• Degenerative muscle diseases

One of the most remarkable studies dates back to 2018 and was published in the renowned journal "American Journal of Clinical Nutrition." Austrian researchers analyzed the dietary habits of more than 800 participants over a period of 20 years.

The result was clear: Participants who consumed more than 80 μmol (micromoles) of spermidine daily through their diet had a significantly lower risk of death compared to those with low spermidine intake. On average, participants in the high-spermidine group lived about five years longer (2).

While this observational study does not provide definitive proof of a causal relationship, it strongly suggests that spermidine may have a measurable impact on health and longevity .

To benefit from the effects of spermidine, a conscious diet is the first step. Spermidine is found in numerous foods, with plant-based sources being significantly richer than animal-based ones.

• Wheat germ
• Grains : Whole grain products, rolled oats
• Legumes : soybeans, peas, green beans, lentils
• Nuts: Hazelnuts, walnuts, pistachios
• Vegetables : spinach, broccoli, cauliflower, cabbage, potatoes
• Mushrooms : Button mushrooms and other edible mushrooms
• Fermented foods: Sauerkraut, fermented soy products such as tempeh and natto
• Mature cheese : especially blue cheese

In comparison, animal products contain significantly less spermidine. Fresh meat contains only small amounts, while fermented sausages such as salami reach higher concentrations due to the ripening process. Fish, dairy products, and eggs also contain only moderate amounts (3).

Although a conscious diet forms the basis, it can be beneficial to supplement spermidine intake with dietary supplements to achieve a consistent spermidine effect. There are several reasons for this:

• Fluctuating content : The spermidine content in foods varies depending on cultivation, storage and preparation.
• Dietary supplements offer a standardized, consistent dosage.
• Practicality : Not everyone manages to consume sufficient amounts of spermidine-rich foods daily. Capsules offer a simple supplement.
• Targeted dosage : For therapeutic purposes or in certain phases of life, a higher, defined intake may be desirable.
• Age-related decline : As we age, the body's own spermidine production decreases. Supplementation can help compensate for this decline.