Spermidine is a naturally occurring compound in the body, specifically in ribosomes and living tissues which are involved in healthy cellular function. Spermidine levels in the body naturally decline with age, and 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.
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.
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]
Best Time to Take Spermidine
You can take spermidine in the morning, during the day, or at night. Some people like starting their day by supporting cell renewal, but consistency matters more than timing.
Staying regular with your dose is what helps autophagy and healthy aging over time.
Because spermidine isn't a fat-soluble compound, you do not 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.
Is it Best To Take Spermidine At Night or in the Morning?
Morning is the best time to take spermidine for consistency. Some also take it before bed to align with fasting and support autophagy during sleep, but this hasn’t been extensively researched. Either way, consistency is key.
How Much Spermidine Should I Take?
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.
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.
And don't worry, research has shown that spermidine is fairly safe [5].
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.
Spermidine, naturally found in the body and from rich-food sources like whole grains, chlorella, and mushrooms, helps with this process as a precursor to other polyamines, such as spermine and thermospermine.
When should you take Spermidine
There is no definitive "best time" to take any type of spermidine supplement — 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.
