Spermidine as a food supplement:
The secret to defying old age and
increasing longevity

Have you ever heard of spermidine as a dietary supplement?
If not, you should definitely read on, because it’s a real magic bullet in terms of aging and longevity! Spermidine helps our body to clean itself and keep the cells young. In other words, it is the key to anti-aging!

Image by: Ron Lach

Spermidine is one of the senolytics, the new wonder molecules that keep us young longer.

What is spermidine

Spermidine is a natural polyamine found in all eukaryotic cells in our body and was originally discovered in sperm. However, it is also found in certain healthy foods such as wheat germ, cauliflower, broccoli, and mushrooms.

Research has shown that adding spermidine to drinking water in various animals such as nematodes, fruit flies and mice is sufficient to extend their lifespan and improve their health in many ways. Specifically, in mice, spermidine was able to halt the age-related decline in cardiovascular function and increase lifespan by about 10%. For us humans, this means that spermidine can help us increase longevity, look younger, and stay physically fit….

One of the most impressive properties of spermidine is its ability to induce autophagy. Therefore, it is also called a caloric restriction mimetic (CRM) because it mimics the effects of fasting on the body.

Autophagy is a natural process of cellular renewal that normally occurs in our cells, but can be accelerated by nutrient deficiencies during fasting. The process regulates cell homeostasis and eliminates damaged or toxic components that can accumulate over time with age. It is also an important protective mechanism against disease and promotes longevity.

Why spermidine increases longevity

However, as we age, the natural level of spermidine in our body decreases, which in turn decreases autophagy, which slows down with age anyway. This exacerbates the aging process and increases the risk of age-related diseases.

Fortunately, however, there are ways to counteract this. One of them is eating spermidine-rich foods or taking spermidine supplements, which are the most effective ways to increase spermidine intake.

Spermidine supplements are now available in various forms such as powder, liquid or tablets. They contain active ingredients that help to compensate for nutrient deficiencies in our modern diet. Through spermidine as a dietary supplement, we can promote autophagy, improve cell regeneration and thus slow down the aging process.

Spermidine as a food supplement

What foods are rich in spermidine?

It’s not hard to spice up your diet with spermidine, as it’s found in many common foods. Of the many options, however, these 10 spermidine-rich foods stand out.

1. wheat germ

Wheat germ helps the wheat plant reproduce and is removed when the grain is processed into flour (because the fatty acids it contains become rancid). It has the highest content of spermidine and is popularly sprinkled over vegetables, yogurt, or cereals. Even though we associate wheat with gluten, you don’t have to worry here. Wheat germ is 100% gluten-free.

2. soybeans

A staple of vegetarian cuisine, soybeans – in the form of tofu, tempeh, miso, or plant-based dairy products – are one of the most popular and versatile plant-based protein sources and are also rich in spermidine.

3. mushrooms

Mushrooms not only contain vitamins B3 and D, selenium, potassium, and phosphorus but also belong to the most spermidine-rich plant foods. It’s a good thing they’re also one of our most popular vegetables, making them a perfect addition to your menu.
Especially shiitake, oyster mushrooms, and herb mushrooms are not only incredibly versatile to use but also particularly rich in spermidine.
Here is our recipe for an Asian anti-inflammatory soup with shiitake mushrooms.

4. peas

This legume is popularly combined with carrots as a vegetable garnish and is also rich in spermidine. Pea proteins are also finding more and more use in alternative diets. Burger patties, milk, and other meat and milk alternatives are increasingly being made from pea proteins. Not only is their spermidine content convincing but also their high protein content.

Image by: Ron Lach

5. mangoes

In addition to their vitamin A and polyphenol content, mangoes also contain considerable amounts of spermidine. Combine them with bananas to pimp your dishes and increase your spermidine levels at the same time. Mangoes are also perfect for smoothies with oat milk or mueslis.

6. cruciferous vegetables

Whether cauliflower or broccoli, these cruciferous vegetables are not only delicious but also rich in spermidine. Enjoy them raw or steamed to get the most out of their vitamins, minerals, and sulfur compounds. The varieties are as diverse as their uses, whether summer or winter.

7. hazelnuts

Among nuts, hazelnuts are real spermidine champions with an impressive 2.1 mg of spermidine per 100 g. Hazelnuts are especially delicious when you roast them. Be it as a topping for salads or as an in-between snack!
But their high spermidine content isn’t the only reason to include them more in your diet. Hazelnuts have antioxidants, but also anticarcinogenic and antimicrobial effects, so they inactivate harmful substances and germs in the intestine.

What can you take from here

Naturally occurring in all our cells, the polyamine spermidine has proven to be a true anti-aging miracle. It helps our body to clean itself and keep the cells young and vital. By activating autophagy, it promotes cellular renewal and protects against disease.

Since our natural spermidine levels decrease with age, it is advisable to compensate for this deficiency by eating spermidine-rich foods or taking supplements.

So if you take care to eat consciously and take in enough spermidine, you can effectively slow down the aging process and stay young longer. So say “bye-bye” to wrinkles and “hello” to long-lasting youthful radiance by incorporating Spermidine as a dietary supplement into your daily routine!

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