Spermidine has gained significant attention for its potential to promote longevity. Research shows it triggers autophagy, recycles cells, and reduces age-related diseases while extending lifespan. A study revealed that consistent intake of spermidine-rich foods could help lower mortality risk by up to 40%. 

What is Spermidine?

Spermidine is a naturally occurring polyamine that plays a crucial role in cellular metabolism and growth, particularly in synthesizing proteins and nucleic acids. It contributes to cellular renewal by stabilizing DNA structures and regulating gene expression. 

Antonie van Leeuwenhoek discovered spermidine in the 17th century. Later, it was found in foods and linked to significant health benefits.

What is Spermidine Used For?

Spermidine is recognized for:

  • Promoting autophagy for cell renewal.
  • Supporting cardiovascular health.
  • Protecting cells from oxidative stress.

Regarding therapeutic applications, spermidine’s autophagy-inducing properties make it a promising candidate for preventing age-related diseases. By promoting the body’s natural regenerative processes, spermidine helps maintain cellular homeostasis and protect against oxidative stress. Learn more about the critical benefits of spermidine and how it supports longevity.

Best Spermidine-rich Foods to Include in Your Diet

When it comes to reaping the health benefits of spermidine, natural food sources are the best choice. Foods like mushrooms and whole grains provide nutrients that naturally work together to support health. 

Wheatgerm

Wheat germ is a rich source of polyamines, with an approximate 243 mg/kg content. Whole grains increase spermidine levels in the body, offering health-promoting benefits. 

Ways to include wheat germ:

  • Sprinkle on oatmeal or yogurt.
  • Blend into smoothies or pancake batter.
  • Top salads or soups.

Cheddar Cheese

Cheddar cheese, especially when aged, is a notable source of spermidine. Aged cheeses maintain high spermidine content due to fermentation, which increases polyamine levels. 

Serving ideas:

  • Add to salads or sandwiches.  
  • Pair with whole-grain crackers.  
  • Use in casseroles or as a snack.

Soya Beans

Soybeans are legumes rich in spermidine, containing between 165 and 290 mg/kg. Fermented foods like miso reduce inflammation and aging, improving soybeans’ health benefits.

Culinary uses of soybeans:

  • Tofu: Add to stir-fries, soups, or salads.
  • Tempeh: Sauté or grill for bowls or sandwiches.
  • Miso: Use in soups, marinades, or dressings.

Mushrooms

Mushrooms, particularly shiitake, elevate spermidine intake and contribute to cellular health. 

Adding different mushrooms to your diet helps regulate spermidine levels:

  • Shiitake 
  • Oyster
  • Maitake

To maximize spermidine intake:

  • Microwave or roast to preserve bioactive compounds.  
  • Cook until tender.
  • Use minimal water to prevent nutrient loss.  

Chicken Liver

Chicken liver is a polyamine-rich food with a high spermidine content (around 4.8 mg per 100 grams).

Healthy recipes with chicken liver:

  • Sautéed livers: Cook with garlic and lemon for a quick dish.
  • Liver pâté: Blend with herbs for a spread on toast.
  • Liver stew: Simmer with mushrooms and peas for a hearty meal.

Peas

Incorporating spermidine-rich foods like green peas into your diet can optimize cellular functions and promote longevity. Beyond spermidine, green peas offer protein, fiber, vitamins, and minerals, contributing to overall well-being.

Ways to add green peas to meals:

  • Salads: Toss cooked peas into mixed greens.
  • Soups: Stir peas into vegetable or chicken soups.
  • Pasta: Mix peas into pasta with a light sauce.

Mangoes

Mangoes are delicious tropical fruits contributing to spermidine intake, containing approximately 30 mg/kg of this polyamine. 

Ways to include mangoes in your diet:

  • Smoothies: Blend with yogurt and spinach.
  • Salads: Add diced mango to greens.
  • Salsas: Mix with tomatoes, onions, and cilantro. 

Beef

Fresh meats like beef contain up to 92 nmol/g of spermidine, contributing to a balanced diet by providing essential nutrients such as protein, iron, and B vitamins.

Cooking methods to preserve spermidine:

  • Boiling or stewing: Cooking beef using water-based methods helps retain spermidine content.
  • Avoid high-temperature methods: Roasting, grilling, or frying reduces spermidine levels.

Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, and kale are known for their health benefits. For example, broccoli contains approximately 32.4 mg of spermidine per kilogram.

Easy recipes with cruciferous vegetables:

  • Roasted cauliflower: Season and roast until tender.
  • Brussels sprouts salad: Toss with vinaigrette and nuts.
  • Kale and broccoli stir-fry: Sauté with garlic and olive oil.

Legumes

Lentils, chickpeas, and peas are nutrient-dense foods rich in antioxidants and spermidine. Consuming spermidine-rich foods optimizes metabolic health, and whole grains and legumes support cardiovascular and metabolic health.

Tips for incorporating legumes into daily meals:

  • Salads: Add cooked lentils or chickpeas to salads for extra protein and texture.  
  • Soups and stews: Include beans or peas in soups and stews to increase nutrient content.  
  • Spreads: Make hummus with blended chickpeas.

What Foods are Low in Spermidine?

Processed foods, high-sugar items, fried and high-fat dishes, processed meats, and low-fat dairy products typically contain little spermidine and lack essential nutrients. 

Processed Foods

Processed foods that are low in spermidine: 

  • Sugary cereals
  • Packaged snacks 
  • Soft drinks and energy drinks
  • Fast food items 
  • Processed deli meats 
  • Pastries 

Regular consumption of these items can lead to health disadvantages, including increased risks of type 2 diabetes and cardiovascular diseases. These foods often contain high levels of added sugars, unhealthy fats, and sodium, which can negatively impact heart health. 

High Sugar Foods

Typical high-sugar foods with low spermidine content:

  • Sugary cereals
  • Candy and chocolates
  • Soft drinks and energy drinks
  • Pastries 

Consuming high concentrations of sugar can lead to weight gain and metabolic disorders. Sugar-rich diets often lack essential nutrients, potentially leading to deficiencies that affect overall well-being.

Fried and high-fat foods

Examples of fried and high-fat foods low in spermidine:

  • French fries
  • Fried chicken
  • Doughnuts
  • Onion rings
  • Potato chips

Regular consumption of these foods can negatively impact health. They are often high in unhealthy fats and calories, contributing to weight gain and increasing the risk of cardiovascular diseases. Additionally, fried foods may contain harmful compounds formed during cooking at high temperatures.

Processed Meats

Common processed meats with low spermidine content:

  • Bacon
  • Sausages
  • Hot dogs
  • Ham

These meats have low polyamine content but high saturated fats, sodium, and preservatives, increasing health risks. The WHO classifies processed meats as carcinogenic, linking them to colorectal cancer.

Low-Fat Dairy Products

Low-fat dairy products and spermidine content:

  • Low-fat milk: Around 1.0 mg/kg.
  • Low-fat yogurt: Generally lower than whole-milk yogurt.
  • Reduced-fat cheese: Typically less than full-fat aged cheeses.

While low-fat dairy products are often chosen to reduce saturated fat intake, they may contain less spermidine. Whole dairy products tend to have higher spermidine content.

Spermidine and Longevity Benefits

Spermidine has been linked to improved longevity and healthier aging. Research indicates that spermidine promotes autophagy, thereby supporting cellular renewal. Additionally, spermidine reduces oxidative stress, regulates metabolism, and enhances protein synthesis, contributing to its anti-aging effects. 

Including mushrooms, broccoli, soybeans, nuts, whole grains, and aged cheeses in your diet may boost cellular health and promote healthy aging, though more research is needed.

Ways to Increase Your Spermidine Intake Daily

Boosting daily spermidine intake is easy and beneficial. Plant-based foods like hazelnuts and fermented products like miso enhance your body’s natural spermidine production. Aged cheeses like blue cheese also contribute to higher spermidine levels.

Eat More Spermidine-rich Foods

Here are simple meal ideas to boost spermidine intake:

  • Breakfast: Oatmeal with wheat germ, hazelnuts, and fruit.
  • Lunch: Salad with broccoli, mushrooms, and aged cheese.
  • Dinner: Vegetable stew with broccoli and mushrooms.
  • Snack: Hazelnuts or mixed seeds.

Take Spermidine Supplements

Spermidine supplementation promotes longevity by supporting cellular health. It’s generally safe, but some may experience mild side effects like dizziness or upset stomach. Consult a doctor before starting, especially if you have medical conditions or take medications. It’s essential to understand the potential side effects of spermidine to ensure safe usage.

To choose a high-quality supplement:

  • Purity: Verify spermidine content per dose.
  • Standards: Look for GMP certification.
  • Testing: Prefer independently tested products.
  • Transparency: Avoid unclear ingredient lists.

Incorporate Fermented Foods

Incorporating fermented foods into your diet is an effective way to boost spermidine intake, as the fermentation process enhances the polyamine content of these foods. 

Fermented foods to add to your diet:

  • Miso: Use in soups or marinades.
  • Sauerkraut: Add fermented cabbage to meals.
  • Kimchi: Enjoy this spicy fermented vegetable dish.

Key Takeaways

  • Spermidine supports autophagy, promotes cellular renewal, and helps reduce age-related diseases, improving longevity.
  • Mushrooms, broccoli, soybeans, hazelnuts, whole grains, and aged cheeses are rich in spermidine.
  • Boost intake by adding wheat germ to oatmeal, eating vegetable stews, and enjoying fermented foods.
  • Choose GMP-certified spermidine supplements with clear labeling and third-party testing for safety.

Frequently Asked Questions

Can Spermidine Help with Aging?

Yes, spermidine regulates metabolism and boosts protein synthesis, contributing to healthier, longer-living cells. Current research highlights its potential in promoting resilience against age-related decline.

How Much Spermidine Should You Take Per Day?

The recommended daily spermidine intake is 5–10 mg, which can be achieved through food or supplements. Start supplements at lower doses, increasing gradually under healthcare guidance. 

Does Cooking Destroy Spermidine?

Yes, cooking methods impact spermidine levels in foods, with high-heat techniques significantly reducing its content. Roasting, grilling, or frying can lead to up to 60% losses in spermidine.