What Is Spermidine?

Have you ever wondered what connects aged cheese, mushrooms, and longevity? The answer might lie in a little-known compound called spermidine. This naturally occurring substance is gaining attention for its potential to support healthy aging and overall well-being. Let's dive into what spermidine is, its health benefits, side effects, and whether it's safe for you.

What is spermidine?

Spermidine is a naturally occurring substance found in foods like wheat germ, soybeans, and nuts. Your body also makes it naturally from gut bacteria. The healthy microbiota in your belly helps produce it and release it into the bloodstream.

The science behind spermidine

At its core, spermidine has the chemical formula C₇H₁₉N₃. Don't worry, you won't need to memorize that! What's important is that spermidine plays a vital role in several biological processes:

• Maintaining cellular health: It helps keep the cell's membrane potential stable and controls intracellular pH and volume.
• Regulating neurotransmitters: It influences calcium influx through NMDA receptors, which are involved in synaptic plasticity and memory function.

Spermidine and autophagy: The cellular cleanup crew

Ever heard of autophagy? It's the body's natural process of removing damaged cells and regenerating new ones.

Spermidine has been found to induce autophagy by inhibiting an enzyme called EP300. By doing so, it activates autophagy-related proteins, promoting cellular renewal.

Health benefits of spermidine

So, what's in it for you? Spermidine's ability to induce autophagy may lead to several health benefits :

1. Promoting longevity

Scientists are developing treatments using substances like spermidine to slow aging. Animal and human studies show it can help fight sickness, lower the risk for chronic diseases, and it’s good for the brain and heart.

2. Cardiovascular health

Research suggests that spermidine intake is correlated with lower blood pressure and may protect the heart from age-related damage. A diet rich in spermidine-containing foods might contribute to better heart health.

3. Combating oxidative stress

By promoting autophagy, spermidine helps protect cells from oxidative stress, which is linked to various chronic diseases. Reducing oxidative stress is crucial for maintaining overall health and preventing cellular damage.

4. Supporting bone health

In conditions like Snyder-Robinson syndrome, which affects bone development, spermidine might improve bone health by influencing polyamine pathways. Maintaining adequate spermidine levels could support stronger bones and joints.

Spermidine and cognitive function

Emerging research indicates that spermidine may have a positive effect on cognitive function. By influencing neurotransmitter regulation and promoting autophagy in neural cells, spermidine could support brain health and potentially improve memory and learning abilities.

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Dietary sources of spermidine

Thinking about adding spermidine to your diet? You can find it in:

• Aged cheese
• Mushrooms
• Soy products
• Legumes
• Corn
• Whole grains
• Wheat germ (contains up to 243 mg/kg of spermidine!)

A Mediterranean diet, rich in these foods, naturally boosts spermidine intake. Including these foods in your meals is a delicious way to enhance your health.

How to include spermidine in your diet

Adding spermidine-rich foods is simpler than you might think:

• Start your day with whole grains: Enjoy oatmeal or whole-grain toast for breakfast.
• Snack on aged cheese: A small portion of parmesan or cheddar can be a tasty snack.
• Add legumes to your meals: Include beans or lentils in salads, soups, or as side dishes.
• Cook with mushrooms and soy products: Stir-fries with mushrooms and tofu are both spermidine-rich and satisfying.

Supplementation: Is it safe?

Spermidine supplements are becoming popular, but are they safe? Generally, oral spermidine is considered safe and well-tolerated. In one study, a dosage of less than 15 mg/day didn't increase spermidine levels but did increase spermine levels in plasma.

However, as with any supplement, it's important to consult your healthcare provider before starting, especially if you have underlying health conditions or are taking other medications.

Potential side effects

Currently, there are no significant reported side effects of spermidine supplementation in healthy people. But more research is needed to fully understand its long-term effects. Monitoring your body's response when starting any new supplement is always a wise approach.

Dos and don'ts of increasing spermidine

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about spermidine.

Final thoughts

Spermidine is a fascinating compound with the potential to positively impact health and longevity. From promoting autophagy to supporting cardiovascular and bone health, it's a promising area of research. Including spermidine-rich foods in your diet is a natural way to tap into its benefits.

As always, consult with a healthcare professional before starting any new supplement regimen. Who knows? The secret to healthy aging might just be on your plate!

Sources and references

• Spermidine in health and disease | Science
• Spermidine | C7H19N3 | CID 1102 - PubChem
• Effects of spermidine supplementation on cognition and biomarkers in older adults with subjective cognitive decline (SmartAge)—study protocol for a randomized controlled trial
• Potential effect of spermidine on GABA, dopamine, acetylcholinesterase, oxidative stress and proinflammatory cytokines to diminish ketamine-induced psychotic symptoms in rats - ScienceDirect
• Spermidine in health and disease | Science
• Dietary spermidine for lowering high blood pressure - PMC
• Article Warmth Prevents Bone Loss Through the Gut Microbiota
• Effects of Spermidine Supplementation on Cognition and Biomarkers in Older Adults With Subjective Cognitive Decline: A Randomized Clinical Trial | Neurology | JAMA Network Open
• Polyamine-Rich Diet Elevates Blood Spermine Levels and Inhibits Pro-Inflammatory Status: An Interventional Study - PubMed
• 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 - PubMed