Nootropic profile
Spermidine
A naturally occurring polyamine that induces autophagy - the body's cellular cleanup process - associated with improved memory, neuroprotection, and longevity in both animal and human observational studies.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Spermidine?
Spermidine is a polyamine compound found in all living cells and obtained through diet from foods such as aged cheese, wheat germ, mushrooms, soy products, and legumes.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- Supplement dosage: 1-6 mg per day from supplements (wheat germ extract is the most common source)
- Dietary intake: High-spermidine diets provide approximately 10-15 mg/day. Top dietary sources include wheat germ, aged cheese (especially cheddar and...
- Timing: Can be taken any time of day, with or without food
- Onset: Autophagy effects begin within hours of ingestion. Cognitive and longevity benefits develop over months of consistent intake
- Consistency is key: The benefits are cumulative and depend on sustained autophagy activation over time
Watch out for
- Excellent safety profile: Spermidine is a natural component of all human cells and common foods. Dietary intake has been studied in large observational...
- Well tolerated: Supplement studies report minimal side effects. Occasional mild GI discomfort at higher doses
- Cancer consideration: Polyamines are elevated in some cancers. While autophagy is generally anti-cancer, individuals with active cancer should consult their...
- Drug interactions: No significant drug interactions known at dietary or typical supplement doses
- Pregnancy: Dietary spermidine from foods is safe. Supplementation during pregnancy lacks specific safety data
The science, if you're curious.
- Inhibits EP300 acetyltransferase and activates the AMPK pathway, triggering autophagy - the cellular process that clears damaged proteins, dysfunctional...
- Indirectly inhibits mTOR signalling, mimicking the longevity-promoting effects of caloric restriction without requiring dietary changes
- Promotes mitophagy (selective autophagy of damaged mitochondria), restoring mitochondrial function in aged neurons
- Reduces microglial activation and pro-inflammatory cytokine release through autophagy-dependent clearance of inflammatory triggers
Where to find it
- Wheat germ extract capsules: The most common supplement form, standardised to spermidine content (typically 1-2 mg per capsule)
- Wheat germ: The richest food source - 1-2 tablespoons of fresh wheat germ provides approximately 5-10 mg of spermidine
- Aged cheese: Parmesan, aged cheddar, and blue cheese are rich sources
- Other food sources: Mushrooms, soy products, green peas, lentils, broccoli, and cauliflower
Frequently asked
A naturally occurring polyamine that induces autophagy - the body's cellular cleanup process - associated with improved memory, neuroprotection, and longevity in both animal and human observational studies.
The main benefits people report from Spermidine are: Cognitive Enhancement, Energy, Longevity, Memory, Mood, Stress Relief.
Supplement dosage: 1-6 mg per day from supplements (wheat germ extract is the most common source)Dietary intake: High-spermidine diets provide approximately 10-15 mg/day. Top dietary sources include wheat germ, aged cheese (especially cheddar and...Timing: Can be taken any time of day, with or witho...
Excellent safety profile: Spermidine is a natural component of all human cells and common foods. Dietary intake has been studied in large observational...Well tolerated: Supplement studies report minimal side effects. Occasional mild GI discomfort at higher dosesCancer consideration: Polyamines are...
Inhibits EP300 acetyltransferase and activates the AMPK pathway, triggering autophagy - the cellular process that clears damaged proteins, dysfunctional...Indirectly inhibits mTOR signalling, mimicking the longevity-promoting effects of caloric restriction without requiring dietary changesPromotes m...
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