Spermidine is a naturally occurring compound in the body — specifically in ribosomes and living tissues — involved in healthy cellular function. It can also be found in spermidine-rich foods like whole grains, chlorella, and mushrooms.
Spermidine levels in the body naturally decline with age — some researchers connect this decline with signs of aging [1].
While reaching for more grains and spermidine-rich foods might be the answer for some, it might not always be enough. This is where high-quality spermidine supplements can come in handy. There's even research that supports supplementing spermidine resulted in extended healthspan and lifespan in yeast, flies, and mice, which is why spermidine as a dietary supplement has become so popular in the biohacking and wellness space [2, 3]
In this article, we explore whether or not there's optimal timing for taking spermidine supplements to maximize their potential health benefits as part of your daily routine.
Spermidine & Autophagy: What Does this Process Look Like?
You might have stumbled upon research stating that "spermidine induces autophagy" and wondered what this meant [4].
Autophagy is a cellular renewal process that recycles old and damaged cells, keeping the body running smoothly. As we age, this process slows down a lot, leading to signs of aging and age-related diseases.
Spermidine, naturally found in the body and from food sources, helps with this process as a precursor to other polyamines, such as spermine and thermospermine.
Supplementing your balanced diet with spermidine may help sustain this essential cellular process, which impacts nearly every aspect of our health. The important thing to note here is that spermidine supplements aren't a panacea or a treatment for any health condition—they should be considered a supportive component of an overall healthy lifestyle.
Best Time to Take Spermidine To Maximize Its Effects
There isn't really any research looking at the best time to take spermidine, but consistency is key for making the most of this supplement because the benefits accrue over time. You won't feel it right away because it works at a cellular level.
Most people find they're much more consistent at taking their vitamins and supplements in the morning with their morning routine.
Because spermidine isn't a fat-soluble compound, you don't have to take it with food to maximize its absorption. However, some people find they get nauseous eating tablets or capsules on an empty stomach, so they'll have a light meal when taking spermidine supplements.
Is It Better To Take Spermidine At Night?
Some people practice taking spermidine before bed when they'll naturally be in a fasted state (while sleeping). Some people believe it may help with the autophagic process during sleep and is thus more effective, but this hasn't been extensively researched.
How Much Spermidine Should I Take?
There isn't a set amount of spermidine everyone should take because spermidine supplementation for cellular health is a very individualized experience that can depend on their age, health condition, metabolism, and how they process spermidine in the gut.
That being said, research has shown that spermidine supplementation is fairly safe [5].
Most people start with 1-6 mg of spermidine. They might work their way up to 25 mg for an added boost. But even at 1000 mg doses, spermidine has been found safe for most healthy individuals [6]. That same study also showed that spermidine at these high doses doesn't do a better job of increasing spermidine in the blood, so you don't need to reach these high doses either.
It's a good idea to discuss dosing with your healthcare professional, especially if you have a health condition or are looking to take spermidine for a specific wellness goal.
At What Age Should I Start Taking Spermidine?
For adults, especially those in their 30s and older, beginning spermidine supplementation can be a proactive measure to support cellular health and autophagy. This is the stage when the early signs of aging begin to appear, and the body's natural processes start to slow down, including cellular repair mechanisms.
As people enter their 50s and beyond, the body's resilience to stress and disease naturally decreases.
Supplementing with spermidine during these years might help support the body’s autophagic response, potentially contributing to better health outcomes by maintaining cellular function.
While there's no harm in younger adults taking spermidine, the urgency or need may be less pronounced unless directed by a healthcare provider for specific health conditions or dietary gaps.
Younger individuals typically have more efficient autophagic processes naturally. However, discussing spermidine supplementation with a healthcare provider can provide personalized guidance for those interested in longevity and preventive health measures.
The Takeaway: The Best Time To Take Spermidine
There is no definitive "best time" to take spermidine supplements — The most important factor is consistency.
Like many dietary supplements, regular intake is key to maximizing the potential benefits of spermidine, such as supporting cellular health and enhancing the body's natural renewal processes.
Whether you integrate spermidine into your morning routine or take it at night to potentially align with the body’s regenerative processes during sleep, maintaining a consistent schedule will help you achieve the best results. Remember, the goal is to support your wellness journey effectively, so find a routine that fits seamlessly into your daily life.
Resources:
- Madeo, F., Eisenberg, T., Pietrocola, F., & Kroemer, G. (2018). Spermidine in health and disease. Science, 359(6374), eaan2788.
- Tain, L. S., Jain, C., Nespital, T., Froehlich, J., Hinze, Y., Grönke, S., & Partridge, L. (2020). Longevity in response to lowered insulin signaling requires glycine N‐methyltransferase‐dependent spermidine production. Aging Cell, 19(1), e13043.
- Eisenberg, T., Abdellatif, M., Schroeder, S., Primessnig, U., Stekovic, S., Pendl, T., ... & Madeo, F. (2016). Cardioprotection and lifespan extension by the natural polyamine spermidine. Nature medicine, 22(12), 1428-1438.
- Ghosh, I., Sankhe, R., Mudgal, J., Arora, D., & Nampoothiri, M. (2020). Spermidine, an autophagy inducer, as a therapeutic strategy in neurological disorders. Neuropeptides, 83, 102083.
- 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.
