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.
This article's goal is educational — to help you navigate spermidine supplementation effectively but not to replace professional advice from your healthcare professional.
By the end of this article, you should have a clearer idea of how much spermidine per day is safe, the best ways to take spermidine, and what to look for when shopping for spermidine supplements.
Spermidine Source: Pure Spermidine Vs. Wheat Germ
When it comes to spermidine sources, you have two main options: wheat germ and pure spermidine supplements.
Wheat germ is a natural food source rich in spermidine, fiber, protein, and vitamins. While it has its pros, the amount of spermidine in wheat germ can vary depending on the germ's growing conditions, freshness, and how it was processed, making it harder to measure precise intake.
On the other hand, pure spermidine supplements offer a consistent and quantifiable dose, which may be preferred by those looking to manage their spermidine intake closely.
These supplements undergo a process that isolates spermidine compounds from the natural plant material, allowing for exact measurement. This level of precision can be particularly important for those monitoring their intake for specific health purposes, such as biohackers or athletes. Moreover, if you have dietary restrictions — such as gluten intolerances — or simply don’t consume enough wheat germ, pure spermidine supplements can ensure you're getting an adequate amount.
The choice between the two often comes down to personal preference and your reason for supplementing spermidine. However, this also means your mg dose for each supplement type can vary significantly.
How Much Spermidine is in Wheat Germ?
The spermidine content in wheat germ can vary depending on several factors, including the wheat variety, soil conditions, and processing methods. On average, wheat germ is reported to contain an approximate range of 2 to 7 micrograms of spermidine per gram [1].
For a precise measurement of spermidine in your wheat germ, ideally, you would look for detailed nutritional information provided by the manufacturer or have it analyzed in a food nutrition lab, which isn't practical for everyday consumers. It may be more reliable to consider standardized spermidine supplements for more accurate tracking of your spermidine intake — Just make sure you reference the manufacturer's third-party lab test for an accurate breakdown of how much spermidine is contained in the product as labels can sometimes be misleading.
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.
This is where knowing how to read your supplement labels comes in handy.
First, consider whether your spermidine supplement is sourced from pure spermidine or wheat germ extract. Remember, wheat germ may require a higher milligram count due to its less concentrated nature.
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. As previously noted, 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.
General Recommended Spermidine Dosage
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 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.
- 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?
Based on available research and product formulations, a typical daily dose of spermidine may range from 1 mg to 6 mg [1].
Some studies and supplements have explored higher doses, especially in the context of specific health goals, with doses as high as 10 to 20 mg per day [3]. These doses are also considered safe for most individuals, but as with any supplement, the response can vary based on individual health factors.
The Takeaway: Spermidine Dosing
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 recommended dosages ranging from 1 to 20 mg daily, it offers flexibility 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.
Remember, this article is a starting point for education on spermidine supplementation. 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.
