As a wellness supplement, spermidine's potential benefits are highly personal. There is no one-size-fits-all dosage, so the right amount to take may vary from person to person depending on their dietary intake of spermidine-rich foods, gut health, metabolism, age, and health conditions.
Research suggests that daily doses of up to 6 mg of spermidine are well-tolerated [2]. A daily intake of 5-10 mg is also a common recommendation, while 10-20 mg doses may be suitable for those who do not experience issues with lower doses.
Starting with a smaller dose and monitoring your body’s response is the most sensible approach to introducing new supplements to your routine.
How Many Capsules Should I Take?
The number of capsules to take with a spermidine supplement hinges on the amount of spermidine in the capsules rather than the number of capsules themselves.
Pure spermidine will list the exact amount of spermidine in each capsule or tablet. For example, if the label states that each capsule contains 2 mg of spermidine, and your goal is to consume 6 mg daily, you need to take three capsules throughout the day to meet this dosage.
Supplements derived from wheat germ are less direct about the spermidine content because they contain spermidine as part of a natural complex. The spermidine content may be less clear if a capsule contains 500 mg of wheat germ extract. Wheat germ contains approximately 2 to 7 micrograms of spermidine per gram, meaning more capsules may be needed to reach the desired amount of spermidine than those containing pure spermidine.
How to Take Spermidine
Nowadays, you can find spermidine supplements in many different options:
- Capsules/Tablets: Convenient and easy to track dosage. The Neurogan Health Spermidine Tablet contains 10 mg of pure spermidine per serving in a fast-dissolving tablet and is one of our top-selling products. Similar to our new liposomal spermidine capsules that featured among our best selling spermidine products.
- Powders: Can be mixed into foods or beverages for those who prefer not to swallow pills.
- Drops: These are typically more concentrated forms that can be taken directly or added to drinks. The Neurogan Health Spermidine Drops deliver 20 mg of pure spermidine per serving.
- Gummies: A tasty alternative that makes taking spermidine supplements feel like a treat. The Neurogan health Spermidine Gummies have the highest spermidine concentration, with 25 mg per vegan-friendly gummy square.
- Natural Sources: Including spermidine-rich foods like wheat germ, mushrooms, and aged cheese in your diet will not give you the most accurate dosage of spermidine.
The key to using spermidine supplements is consistency.
This supports cellular health and can potentially promote healthy aging. Remember, it's not a drug, so you won't feel immediate effects on brain and cognitive health or a boost of energy just by taking one spermidine supplement. The benefits of spermidine take time and are much more subtle.
It primarily supports autophagy, the body’s mechanism for removing damaged cells and recycling parts of the cell that can be reused. Autophagy is an important part of maintaining cellular health and functioning, supporting overall health.
Spermidine is water-soluble, which means that you don't necessarily need to take it with food to maximize its absorption in the gut. However, some people find that taking supplements, especially capsules, with food can help minimize stomach discomfort or nausea that might occur when supplements are taken on an empty stomach.
How Much Spermidine A Day Is Safe?
A typical daily dose of spermidine may range from 1 mg to 6 mg [1], but you can ideally take 10 to 20 mg per day [3] or more if needed.
Based on available research and product formulations, these doses are also considered safe for most individuals, but as with any supplement, the response can vary based on individual health factors.
Spermidine Dosing Guide
When taken appropriately, spermidine supplementation can be valuable to a wellness regimen. Whether you choose natural sources, pure supplements, or a combination of both, the key is finding the best dose for you.
With our recommended dosages ranging from 1 to 20 mg daily of spermidine, the general process & flexibility with this is to cater to individual health needs and goals.
Remember, consistency is key to reaping the benefits of spermidine, as its effects are subtle and develop over time.
When shopping for spermidine, choose high-quality products from reputable manufacturers. Look for supplements that specify the spermidine content and source, whether from pure spermidine or natural sources like wheat germ. And don't forget to verify that the products have undergone testing for purity and safety with third-party lab reports.
Spermidine isn’t primarily focused on weight loss, its role in promoting cellular health and autophagy may contribute to overall wellness, which can indirectly support weight management as part of a healthy lifestyle.
Using spermidine supplements consistently supports cellular health and aging. While immediate effects like weight loss or energy boosts aren’t the primary outcomes, the subtle, gradual benefits of spermidine supplementation lie in its ability to promote autophagy and maintain cellular health, which contributes to longevity and healthy aging.
For personalized advice and guidance, reach out to a healthcare professional. With the right approach, spermidine can be safely integrated into most wellness regimens.
Resources:
- Pekar, T., Bruckner, K., Pauschenwein-Frantsich, S., Gschaider, A., Oppliger, M., Willesberger, J., ... & Jarisch, R. (2021). The positive effect of spermidine in older adults suffering from dementia: first results of a 3-month trial. Wiener Klinische Wochenschrift, 133, 484-491.
- Senekowitsch, S., Wietkamp, E., Grimm, M., Schmelter, F., Schick, P., Kordowski, A., ... & Smollich, M. (2023). High-dose spermidine supplementation does not increase spermidine levels in blood plasma and saliva of healthy adults: A randomized placebo-controlled pharmacokinetic and metabolomic study. Nutrients, 15(8), 1852.
- Schwarz, C., Stekovic, S., Wirth, M., Benson, G., Royer, P., Sigrist, S. J., ... & Flöel, A. (2018). Safety and tolerability of spermidine supplementation in mice and older adults with subjective cognitive decline. Aging (Albany NY), 10(1), 19.
