Spermidine is a polyamine required for various cellular functions, including cell growth and division, DNA stabilization, ion channel regulation, and a healthy stress response.
Spermidine was first observed in human semen — yes, that’s right, semen — in 1678 by Dutch microscopist Antonie van Leeuwenhoek, but its chemical structure and classification weren’t well understood until the early 20th century as cellular and biochemical research advanced.
And to clear up any misconceptions, spermidine supplements don’t come from sperm. Commercial spermidine comes from plants or is fermentation-derived — even if the name itself tends to turn people off at first.
You'll find spermidine in foods like wheat germ, rice bran, cheese, soy products, and certain nuts and seeds, where it plays a quiet yet crucial role in wellness. However, most of the spermidine in the human body is produced by human cells.
The advantage of consuming spermidine through a varied diet is that you also get a range of other nutrients (fibers, minerals, vitamins) from these foods, collectively contributing to overall health. However, the concentration of spermidine depends on factors such as soil quality, food processing, and preparation methods.
Synthetic Vs. Natural Spermidine
Synthetic and natural spermidine are the same molecule at the chemical level. The main differences are source, purity profile, cost, and marketing story.
Natural spermidine usually means it is extracted and concentrated from plant sources like wheat germ, soy, or rice bran.
On the other hand, synthetic spermidine is produced via chemical synthesis or microbial fermentation and then purified, making a compound identical to the naturally occurring compound.
One isn’t necessarily better than the other, since cells and enzymes don’t distinguish between the sources of spermidine. What’s more important is the dose, bioavailability, and purity rather than whether the carbon skeleton started in wheat or a reactor.
Natural extracts can carry co-extracted compounds (other polyamines, proteins, gluten residues, phytochemicals) that may be beneficial, neutral, or problematic depending on the user (e.g., celiac disease, allergies).
Synthetic or fermentation spermidine can be manufactured to very high purity with tight batch-to-batch control, but it depends heavily on GMP, solvent controls, and proper analytical testing.
Top Spermidine-Rich Foods List
|
Food (100 g) |
Approx. Spermidine (mg) |
Notes |
|
Wheat Germ |
2-24 mg [1] |
Very high source, depending on the quality. However, it can cause issues for those with a gluten intolerance. |
|
Aged Cheese (Blue, Brie) |
1-13 mg [2] |
Fermentation drives significant variability between brands and styles. |
|
Mushrooms (Shiitake, Portobello) |
0.5 mg-12mg [2] |
Black shimeji reported >12 mg/100 g; other culinary mushrooms often 0.5–2 mg. |
|
Whole Soy Beans |
1–14 mg [1] |
Databases show up to 1,425 nmol/g ≈ ~14 mg/100 g; consumer sites often quote 1–2 mg. |
|
Tofu / Tempeh |
~0.5–3 mg [1] |
Processing and fermentation change levels; natto can be higher than plain tofu. |
|
Natto |
~1–10 mg [1] |
Fermented soy; reported spermidine commonly in the low mg-per-100 g range but variable by producer. |
|
Legumes (Peas, Lentils, Chickpeas) |
Up to ~10 mg [1] |
The general legume/soy category reported up to 1,425 nmol/g; most cooked legumes are likely lower than that. |
|
Pumpkin Seeds |
Up to ~5–6 mg [1] |
Reported among higher nut/seed sources, but the data are less standardized than for wheat germ/soy. |
|
Almonds / Sunflower Seeds (Other Nuts & Seeds) |
Up to ~5–6 mg [1] |
Polyamine databases show “nuts and oilseeds” up to several mg/100 g, but the exact per-nut values vary. |
|
Green Peas |
~0.3–5 mg [1] |
Some tables quote 0.3–0.5 mg while others emphasize high total intake because peas are often eaten in large portions. |
|
Broccoli (Other Crucifers) |
~0.5–7 mg [1] |
Vegetables category up to 398 nmol/g, but some consumer tables list ~5.5–7 mg/100 g for broccoli. |
|
Corn (Sweet Corn, Kernels) |
~1–2 mg [1] |
One database shows fresh/frozen corn with high total spermidine per serving per 100 g values are in the roughly low‑mg range when converted. |
|
Apples and Pears (With Skin) |
~0.1–1 mg [1] |
Fruits usually contain lower spermidine than legumes/grains. Apples are on the lower end. |
|
Green Leafy Veg (Spinach, Kale) |
~0.5–4 mg [1] |
Spinach is consistently listed as a good vegetable source of spermidine, but the data are sparser and of similar order of magnitude. |
|
Olives |
~0.5–3 mg [1] |
Limited direct measurements; Mediterranean vegetable tables place them in the modest range. |
Even in spermidine-rich foods like fermented foods, whole grains, legumes, and aged cheeses, the spermidine content is fairly low, and you’d need to eat large amounts daily to get consistent health benefits.
Relying on significantly higher spermidine intake from these foods alone can lead to excessive calorie, saturated fat, sugar, gluten, or FODMAP intake, which could worsen cardiovascular health, IBS, reflux, insulin resistance, or NAFLD.
For most people, this makes “food-only” spermidine strategies at those high research doses impractical, so a balanced diet plus optional targeted supplementation is often more realistic.
Spermidine and Autophagy
Autophagy is the body's way of cleaning out damaged cells to regenerate newer, healthier cells.
Think of it as your cells taking out the trash and recycling what's no longer needed. This process is key for cell maintenance and renewal, preventing cellular damage that can lead to many health problems — from aging issues like wrinkles and decreased function to more serious conditions like neurodegenerative diseases and compromised immune systems.
Spermidine has been studied for its potential for kicking autophagy into high gear [3]. By stimulating autophagy, spermidine helps ensure that cellular cleanup and recycling processes remain ongoing and at peak efficiency.
Beyond autophagy, spermidine contributes to processes that stabilize DNA and RNA structures, supporting overall cellular integrity and wellness.
This could mean better cellular health as you age, which is why spermidine and other polyamines have become a subject of considerable interest in the scientific community.
Spermidine-Rich Diets
It's fascinating to see how certain regions and cultures around the world, often renowned for their reduced risk of cardiovascular disease, longevity, and robust health, naturally incorporate high amounts of spermidine in their daily meals without going completely overboard on the polyamine intake.
1. The Mediterranean Diet: A Model of Spermidine Abundance
The Mediterranean diet, known for its health benefits, is a prime example of a high-spermidine-content diet.
This diet emphasizes foods like olives and olive oil, whole grains, legumes, nuts, and various fruits and vegetables, all of which are excellent sources of spermidine. The longevity and lower incidence of chronic diseases in regions that follow this diet can be partially attributed to the regular consumption of these spermidine-rich foods.
2. The Traditional Japanese Diet: Spermidine in Daily Cuisine
Japan, particularly Okinawa, is known for having one of the highest life expectancies in the world thanks to its dietary patterns.
The traditional Japanese diet, rich in fermented foods, soy products like natto, tofu, and miso, as well as a variety of mushrooms and green vegetables, is naturally high in dietary spermidine. These food habits have been linked to the population's remarkable health and longevity.
3. The Nordic Diet: Embracing Whole Grains and Vegetables
The Nordic diet, which focuses on whole grains such as barley and rye, root vegetables, and legumes, is also a good source of spermidine.
This diet, along with a lifestyle that emphasizes physical activity and outdoor living, contributes to the overall health and well-being of the Nordic populations.
4. Plant-Based Diets: A Universal Source of Spermidine
Globally, plant-based diets are gaining popularity and are inherently high in spermidine content.
Such diets are not limited only to specific cultures or regions but can be adapted universally. When done correctly, diets provide ample spermidine and other essential nutrients by focusing on whole grains, legumes, nuts, seeds, and a wide range of fruits and vegetables.
Why Dietary Spermidine Might Not Suffice
The key question arises: Is eating spermidine-rich foods enough to reap the full benefits of Spermidine, especially for aging?
The answer is nuanced.
While a spermidine-rich diet is beneficial, it may not always provide sufficient levels of spermidine to trigger significant autophagy and cellular rejuvenation, especially in older individuals.
The aging body's reduced efficiency in nutrient absorption and processing means that even with a healthy diet, spermidine levels might fall short of therapeutic benefits.
On top of this, the modern diet, often dominated by processed foods, may be low in spermidine.
Higher spermidine intake through supplementation can be a practical way to bridge this gap for those unable to consume it through diet consistently or who find such foods insufficient to meet the body's needs.
What Foods are Low in Spermidine?
While we often focus on foods rich in spermidine for their health benefits, it's equally important to be aware of foods low in this compound.
Having a better grasp of foods with lower levels of spermidine can help balance a goal-specific diet, especially for those aiming to increase their spermidine intake.
-
Processed and Refined Foods
-Refined grains
-Processed snacks
-Sugary cereals -
High Sugar Foods
-Candies
-Sweetened beverages -
Certain Animal Products
-Processed meats -
Some Dairy Products
-Low-fat dairy products -
High Fat and Fried Foods
-Deep-fried foods -
Alcohol
-Alcoholic beverages
Avoiding foods low in spermidine isn't necessarily a requirement for most people.
In fact, a balance is key to overall health. However, if you're specifically focusing on increasing your intake of spermidine for its potential health benefits, such as promoting cell growth, cellular renewal, cardiovascular health, and longevity, it makes sense to emphasize foods rich in spermidine in your diet.
Foods low in spermidine, which often include highly processed and refined foods, typically lack essential nutrients and may not contribute to your overall health goals.
Spermidine Supplements for Health Goals
Ultimately, a balanced approach might be the key.
Incorporating spermidine-rich foods as part of a varied and balanced diet, complemented by supplementation when necessary, could be the best strategy to leverage spermidine's potential to promote wellness and support a healthy aging journey.
By harnessing spermidine through a sophisticated biotech synthesis process, our supplements achieve a purity and potency that significantly surpass those found in wheat germ itself.
This advanced method starts with microorganisms or cell cultures optimized through genetic engineering to efficiently and consistently produce spermidine.
The resulting product offers up to 10 times the spermidine concentration compared to its natural source. Our focus on purity and safety ensures that each supplement is free from unwanted additives, providing a high-quality, potent product.
Polyamine Daily Intake Differs
Spermidine is a polyamine essential for cellular health and autophagy, during which cells rejuvenate and renew themselves. This attribute positions spermidine as a significant contributor to healthy aging.
Various foods naturally contain spermidine, including wheat germ, aged cheeses, mushrooms, soy products, legumes, whole grains, nuts, and seeds. Incorporating these foods into your diet is a great way to boost your intake of spermidine naturally.
While these foods provide a good source of spermidine, the amount may not be sufficient to fully exploit spermidine’s potential, especially in the context of healthy aging. As we age, the body's ability to synthesize and use nutrients like spermidine diminishes, which can be compounded by dietary choices and lifestyle factors.
For anyone looking to leverage the full potential of spermidine, especially for healthy aging, a balanced approach is key. This includes a diet rich in spermidine foods complemented by high-quality supplements, ensuring both natural intake and adequate levels for its potential health benefits.
FAQs
What foods are the highest in spermidine?
Foods rich in spermidine include wheat germ, aged cheese, mushrooms, soy products, legumes, whole grains, nuts, and seeds.
What cheese has the highest spermidine content?
Aged cheeses, such as blue cheese, cheddar, and Gouda, have higher spermidine content due to their maturation. During aging, proteins in the cheese break down, increasing the concentration of spermidine. Blue cheese, in particular, stands out as one of the top choices for a spermidine-rich option.
Can spermidine help with aging?
Spermidine is studied for its potential role in cellular renewal processes, which are important in aging. However, its effects on aging in humans are not fully established, and more research is needed.
How to increase spermidine intake?
One way to increase your intake of spermidine is to incorporate foods naturally rich in it into your daily diet. Considering spermidine supplements can be an effective and convenient way to ensure adequate intake, especially if dietary sources are limited or insufficient.
Is spermidine supplementation safe?
Spermidine supplements, when used as directed, are generally considered safe. However, consulting with a healthcare provider before starting any new supplement is essential. Always purchase spermidine supplements from a reputable brand with third-party lab tests to verify their spermidine content.
What foods should I eat to reduce my spermidine levels?
To reduce intake of this compound, limit foods high in it, such as wheat germ, aged cheese, mushrooms, soy products, legumes, and whole grains. Opt for a varied diet that includes other nutrient-rich foods.
Someone might consider reducing spermidine intake for specific medical reasons or dietary restrictions. For instance, if an individual has a condition that could be affected by spermidine, such as certain hormonal or metabolic disorders, their healthcare provider might recommend adjusting their dietary intake of spermidine.
Resources:
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Muñoz-Esparza, N. C., Latorre-Moratalla, M. L., Comas-Basté, O., Toro-Funes, N., Veciana-Nogués, M. T., & Vidal-Carou, M. C. (2019). Polyamines in food. Frontiers in nutrition, 6, 108.
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Muñoz-Esparza, N. C., Costa-Catala, J., Comas-Basté, O., Toro-Funes, N., Latorre-Moratalla, M. L., Veciana-Nogués, M. T., & Vidal-Carou, M. C. (2021). Occurrence of polyamines in foods and the influence of cooking processes. Foods, 10(8), 1752.
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Eisenberg, T., Knauer, H., Schauer, A., Büttner, S., Ruckenstuhl, C., Carmona-Gutierrez, D., ... & Madeo, F. (2009). Induction of autophagy by spermidine promotes longevity. Nature cell biology, 11(11), 1305-1314.
