Spermidine: Can it really prolong our lives?

Is there really a substance that could prolong our lives and improve our health? Sounds almost too good to be true, doesn’t it? But that’s exactly what spermidine promises, a polyamine produced naturally in the body that has attracted a lot of attention in research in recent years. This miracle molecule is regarded as a veritable fountain of youth. However, a recent study speaks a different language.

What is spermidine?

Spermidine is a fascinating molecule that is found in every cell in our body. It is one of the biogenic polyamines that play a crucial role in cell function and regeneration. It was first discovered in sperm, hence the name. But don’t worry, it can be found in many other sources and is not limited to this origin.

The biochemical significance of spermidine

Biochemically, spermidine is a true all-rounder. It is involved in the stabilization of cell membranes and supports cell division and growth. Particularly exciting is its role in autophagy, a natural process of cell cleansing that enables the removal of damaged cell components. This ability makes it an important player in the fight against ageing.

An interesting fact: spermidine is not only found in humans, but also in animals and plants. This shows how universal and important it is for life on earth. Research is currently investigating how we can make the most of the benefits of spermidine.

Spermidine and its role in the body

In the human body, spermidine acts like a guardian angel for the cells. It promotes cell health and can help to slow down the ageing process. Researchers have found that people with higher levels of spermidine in their diet tend to have a longer life expectancy. It seems like it’s not just a molecule, but a real life extender.

The benefits for your health

Spermidine has the potential to improve our health in many ways. From promoting cellular health to preventing age-related diseases, the benefits are promising. So let’s delve deeper into the matter and look at the scientific evidence.

Spermidine and life extension: what do the studies say?

When studies in 2020 showed that “long-term treatment with spermidine increases the health span of middle-aged male Sprague-Dawley rats”, the spermidine fountain of youth was born. Research suggests in various studies that a spermidine-rich diet is associated with a longer life expectancy – at least as far as yeast, nematodes, flies and mice are concerned. They provide convincing evidence that the substance can play a significant role in life extension.

Autophagy: the key to cell cleansing

A central mechanism through which spermidine works is autophagy. This process is like a spring clean for your cells. It removes damaged proteins and cellular components that can accumulate over time and impair cell function. By stimulating autophagy, spermidine helps to keep cells healthy and functioning properly.

Did you know that regular fasting can also promote autophagy? Fasting increases the body’s own spermidine production, which further supports cell cleansing. A combination of a spermidine-rich diet and occasional fasting could therefore be particularly effective.

Preventing age-related diseases

With increasing age, the risk of age-related diseases such as cardiovascular problems and neurodegenerative diseases increases. Spermidine could play a preventive role here. It has been shown to support heart health and reduce the risk of dementia and Alzheimer’s disease. These effects are mainly due to its cell-protective properties. In addition, spermidine may also have an anti-inflammatory effect, making it a valuable ally in the fight against chronic inflammation. These are often associated with age-related diseases and can have a significant impact on quality of life.

Foods that are rich in spermidine

Fortunately, spermidine is found in many common foods, making it easy to incorporate into your diet. It can be found in mature cheddar cheese and mushrooms, but also in potatoes, lettuce, nuts, apples, pears, cream cheese, whole grains and wheat germ. We consume up to 15 mg of this every day, depending on our eating habits. These foods are not only rich in spermidine, but also in other important nutrients that can support your health. A varied and balanced diet can make a major contribution to your health.

Foodstuffs	Spermidine content (mg/100g)
Weizenkeime	24
Sojaprodukte	18
Pilze	10
Matured cheese	15

Preparation tips for spermidine-rich dishes

When cooking, it is important to maintain the spermidine levels in the food. High temperatures can reduce the content, so it is advisable to choose gentle cooking methods such as steaming or lightly frying. This way you can get the best out of your spermidine-rich foods. A simple and tasty tip is to mix wheat germ into your morning smoothie or yogurt. Not only do they give your breakfast a nutritional boost, but they also add a nice texture. Try it out and feel the difference!

Spermidine as a dietary supplement: useful or not?

In view of the promising research results on spermidine, the question arises as to whether dietary supplements could be a useful addition to your diet. Why bother with nutrition when spermidine can easily be supplemented? However, a recent study has put a damper on the dietary supplement issue: the Institute for Nutritional Medicine in Lübeck has investigated whether the intake of spermidine actually leads to measurable changes in the blood and saliva and whether endogenous metabolites are produced – i.e. intermediate products that become active in the body. The study was conducted in two phases: five days of spermidine intake and five days of placebo, with a nine-day break in between. During the test phases, blood and saliva samples were taken regularly to analyze possible changes. The result? No significant traces of spermidine in the body. According to Professor Dr. Martin Smollich, expert in nutritional medicine and head of the AG Pharmakonutrition in Lübeck, the study clearly shows: You can take spermidine, but it doesn’t even get to where it is supposed to work. It therefore appears that spermidine from dietary supplements is metabolized before it can even have an effect. The researchers admit that the dose of 15 mg may have been too low to be detectable in saliva. However, this dose is already far above what is found in commercially available supplements – which are usually in the range of 2 to 6 mg.

Tips for a better quality of life

However, integrating spermidine into your daily routine doesn’t have to be complicated. With a few simple adjustments, you can optimize your diet and lifestyle to take full advantage of this remarkable molecule. Start your day with a spermidine-rich breakfast that includes wheat germ or soy products. These small changes can make a big difference to your health. Also try to regularly include mushrooms in your meals as they are an excellent source of spermidine.

Regular exercise can further support the effect. Intermittent fasting promotes autophagy and helps your body to cleanse cells efficiently. A combination of fasting, exercise and a spermidine-rich diet could be the key to a long and healthy life.