Spermidine
Natural polyamine that induces autophagy — cellular cleanup — and is associated with longevity in observational studies.
Spermidine is a polyamine found in aged cheese, mushrooms, legumes, and wheat germ. It's one of the most promising longevity compounds due to its ability to induce autophagy — the cellular process that clears damaged proteins and organelles. Epidemiological studies link higher spermidine intake with reduced mortality and cardiovascular disease.
Triggers cellular cleanup processes
May affect gene expression patterns
How Spermidine works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
1-5mg (or wheat germ extract equivalent)
Can be taken without food
| Form | Type |
|---|---|
| 💊Wheat germ extract standardized to spermidine | Recommended |
| 💊Synthetic spermidine | Alternative |
| 💊Food sources (aged cheese, mushrooms) | Alternative |
Wheat germ extract is the most studied supplemental form. Pure spermidine supplements are also available.
Minimum: 4 weeks
Optimal: weeks
Cycling: Not required
Note: Can be taken any time. Some prefer morning to align with natural circadian autophagy rhythms.
Enhanced autophagy and cellular cleanup
May support heart health
Dietary amounts safe; supplementation not studied
Consult oncologist — polyamines have complex role in cancer
Generally well-tolerated
Tip: Reduce dose
Top studies from 38+ peer-reviewed papers
Watanabe S et al. • Science advances (2025)
“Lubiprostone is a previously unknown and safe therapeutic option to mitigate renal decline in CKD.”
Wang Y et al. • Investigative ophthalmology & visual science (2021)
“In this review, we summarize existing metabolomic studies related to glaucoma biomarker identification and point out a series of metabolic disorders in OAG patients, providing information on the molecular mechanism changes in glaucoma.”
Paley EL • Journal of Alzheimer's disease : JAD (2019)
“ADAS is attributable to potentially modifiable risk factors of AD associated diseases.”
Vargas AJ et al. • The American journal of clinical nutrition (2012)
“This study showed a role for dietary polyamines in colorectal adenoma risk.”
Eisenberg T et al. • Nature Cell Biology (2009)
“Spermidine extended lifespan across species through autophagy induction.”
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