What Is Spermidine? Spermidine Benefits You Didn’t Know
Published: Sep 08, 2025
Written by Jordan Caulfield & Medically reviewed by Dr Lilla Csonka: June 06, 2026
In the constantly evolving world of wellness, spermidine is quietly becoming a fan favourite. This naturally occurring compound is found in our bodies, and also in a variety of foods.
But in more recent years, scientists and health enthusiasts have been paying more attention to it, and for good reason. Spermidine may play a large role in helping us age more gracefully, keep our cells in good shape and may even support brain and heart health.
Let’s dive into what spermidine is, where it comes from in the body, and why so many are choosing to supplement with it as part of a balanced lifestyle.
Agenda
What Is Spermidine?
Spermidine is referred to by scientists as a "polyamine", it exists naturally in every single cell in the body. It helps with crucial cellular processes such as cell growth, repair and recycling damaged cell fragments through a mechanism called autophagy.
As we age, the levels of spermidine in the body begin to decline, which can have a knock-on effect on how well our cells function.
Spermidine is found throughout various parts of the body, not just in reproductive tissues.
Did you know that it was originally discovered in semen back in the 1600s, which is where its name originates, but it’s just as important for your heart, brain and gut as it is to any other part of the body.
What Is Autophagy?
Autophagy is a natural process your body uses to dispose of damaged cells and make room for replenished, healthier ones.
When autophagy is working efficiently, your body clears away broken parts of cells, proteins that aren’t needed anymore, and other clutter that could slow things down.
This process becomes less efficient as we age, which is why supporting it through diet, exercise and supplements may help you stay healthier for longer.
What Foods Are High In Spermidine?
You can get substantial levels of spermidine through your diet, particularly if you eat a lot of plant-based and fermented foods. Some of the top sources of spermidine include:
- Soybeans and fermented soy products like natto and miso
- Wheat germ
- Mushrooms
- Cauliflower
- Broccoli
- Green peas
- Whole grains like brown rice and quinoa
- Mature cheeses
- Amaranth and buckwheat
| Food | Spermidine (mg/100g) | Notes |
|---|---|---|
| Wheat germ (raw) | 12.0 – 24.0 | One of the richest natural sources |
| Natto (fermented soybeans) | 3.0 – 4.2 | Fermentation boosts spermidine significantly |
| Parmesan (aged) | 2.0 – 2.7 | Rich in spermidine due to aging process |
| Soybeans (raw, mature) | 2.0 – 2.5 | High plant-based content |
| Shiitake mushrooms (raw) | 1.5 – 2.5 | Levels vary by mushroom species |
| Blue cheese (aged) | 1.5 – 2.0 | Fermented, aged cheeses are richer sources |
| Miso (fermented soybean paste) | 1.5 – 2.0 | Lower than natto, but still beneficial |
| Cheddar (aged) | 1.2 – 1.6 | Aging increases spermidine content |
| Green peas (raw) | 1.2 – 1.6 | Cooking slightly reduces levels |
| Amaranth (raw) | 1.1 – 1.4 | Nutritious pseudograin with good content |
While these sound simple to incorporate into a balanced diet, the amount of spermidine in these foods can vary. Adjusting your diet to increase spermidine can be costly, and cooking methods can reduce the amount of spermidine per serving.
This is where a supplement, like Naturecan’s vegan-friendly spermidine capsules, can be a helpful and reliable option. You have the simplicity of taking one capsule per day, with a guaranteed 5mg of spermidine per serving, without the worry of tracking your intake throughout the day with food intake.
Spermidine Supplement by Naturecan
Support healthy ageing from the inside out with Naturecan's Spermidine Capsules – a clinically-backed polyamine supplement that stimulates autophagy and cellular renewal.
- 60 Servings of premium Spermidine Capsules
- 5mg Spermidine per serving
- Scientifically supported ingredients
- Vegan
- Made in the UK
- Perfect for on-the-go
6 Potential Spermidine Benefits: What The Science Says
1. Spermidine may stimulate Autophagy
One of the most promising benefits of spermidine is its potential to stimulate autophagy. As discussed, autophagy is the process of cleaning and recycling damaged cells.
It becomes less efficient with age, but studies have shown that spermidine may help induce the process of autophagy, so as your body slows this process over time, spermidine steps in to make sure it’s kick-started. In research on yeast, mice and flies, spermidine was linked to longer lifespans and healthier cells[1].
With improving the autophagy process, this could lead to more graceful ageing and healthier cells within the body for longer.
2. Spermidine could support weight management
In studies involving animals, spermidine has been linked to a better metabolism and less fat build-up. With research showing protection against diet-induced obesity in some animal models.[2]
It also points to improvements in insulin sensitivity, which plays a big role in how your body handles sugar.
While human studies are still ongoing, these provide a positive insight into how spermidine could play a promising role in weight management.
3. Spermidine and Ageing
Spermidine has also been associated with supporting healthy ageing. It may help reduce oxidative stress, responsible for damaging important cells, DNA and proteins within the body that can accelerate the ageing process drastically. It also may protect your DNA and preserve the function of mitochondria, which is the ‘powerhouse’ of all of the cells in your body responsible for producing energy. [3]
Through supporting the processes of autophagy and helping preserve crucial cellular interactions, spermidine may work to support anti-ageing by preserving the quality and health of your cells for longer, and reducing damage.
The Longevity Guide: Everything You Need to Know About Longevity
This is our complete beginner's guide to Longevity. We explain what it is, what studies are available, where it comes from, what it is used for, and a few other facts you may not know.
4. Spermidine and Heart Health
A study in 2016 found that people who eat more spermidine-rich foods have a lower risk of heart-related illnesses.
Research carried out on mice found that spermidine has beneficial effects on the health and lifespan on mice, due to cardiovascular health improvement[4].
Whilst this research is carried out on animal models, there are also epidemiological studies that support similar results on humans.
5. Spermidine and Brain Function
Emerging research has also shown that spermidine may help maintain memory and cognitive function in older adults.
In a 3 month long study in 2021, participants who took spermidine daily showed improvements in memory performance compared to those who didn’t.
This was measured by participants highlighted as high risk of dementia orally administering a dose of spermidine.
The study showed a clear correlation between spermidine intake and improved cognitive performance in subjects with mild to moderate dementia in the groups treated with a higher dose of spermidine. [5]
This supports the theory that spermidine use over a prolonged amount of time may support the delay of cognitive decline.
6. Spermidine and Gut Health
There is early evidence that spermidine could support a healthy gut microbiome and reduce inflammation in the digestive system.
When tested on mice, spermidine resulted in improved gut barrier integrity and gut microbiota function[6], making it a promising insight for potential gut health improvement.
Who takes Spermidine?
While celebrity-level endorsements for spermidine are still not very common, several prominent figures in the health, biohacking, and longevity fields have publicly acknowledged using it, or, spoken about the benefits of using it as part of their own personal routines.
Bryan Johnson, entrepreneur and longevity advocate
Bryan Johnson, known for his intense biohacking regimen, includes spermidine in his supplement stack aimed at optimising brain function, metabolic health, and cellular longevity. He routinely pairs spermidine with NMN, and highlights both supplements as crucial in his daily routine in a bid to achieve improved healthspan.
David Sinclair, geneticist and longevity researcher
Although more widely known for research into resveratrol and NAD+ precursors, David Sinclair is among the longevity researchers who recognise spermidine as a valuable supplement for cardiovascular and cognitive health. It’s commonly included alongside other science-backed agents in supplement protocols aimed at slowing biological ageing.
Leslie Kenny, longevity expert and co‑founder of Oxford Healthspan
Leslie Kenny is a leading voice in the longevity space. She personally takes spermidine and has described it as the “Swiss army knife of longevity,” referencing its potential to support autophagy, and support immune function, particularly for those with autoimmune conditions. Kenny’s own regimen and experiences alongside clinical consulting have positioned her as a trusted advocate in the wellness space.
What Supplements Does David Sinclair Take?
If you’re interested in learning about the best supplements for longevity, look no further than David Sinclair. A renowned researcher and anti-ageing pioneer, Sinclair's supplement regimen has gained widespread attention due to its potential to enhance cellular health, boost energy production, and activate longevity genes.
Read MoreImprove Your Longevity Journey With Our Range
Supplements That Work Well With Spermidine
Some supplements complement spermidine and help support overall health even further. Here are a few that work well together:
- NMN (nicotinamide mononucleotide) is a building block for NAD+, a molecule involved in energy production and cellular repair. Together with spermidine, NMN may cell regeneration and healthy ageing.
- Resveratrol, found in red grapes and berries, helps activate proteins that protect DNA. When paired with spermidine, it may enhance the effects of autophagy and promote long-term cell health.
- Berberine supports healthy blood sugar levels and metabolic function. Combining it with spermidine may help balance energy use and support heart health.
- Fisetin is another plant compound that helps your body dispose of older, non-functioning cells. Used alongside spermidine, it may offer broader anti-ageing support.
Spermidine and Longevity
There is a strong link between spermidine and its role in longevity. More and more people are looking for ways to stay healthier for longer, and it’s not just about adding years to life, it's about adding life to those years.
This naturally occurring compound is becoming a cornerstone of longevity research because of how it supports our cells as we age, and the wellness world is catching on. Demand for supplements that do more than just patch problems is growing fast.
People want proactive, preventative solutions that help their bodies stay strong and balanced over time.
As a result, researchers are digging deeper into spermidine’s potential, with new studies looking into how it could benefit everything from brain function to immunity and heart health.
At Naturecan, we believe that this is the future of wellness. Preventative health isn’t just a buzzword, it’s a smarter way of living.
That’s why we’ve put so much care into developing our spermidine supplement. It’s plant-based, vegan-friendly, and designed to mirror the dosages recommended in scientific research for best results.
We want to give people a simple, reliable way to support their body’s natural repair systems and promote long-term wellbeing.
That’s why spermidine has earned its place in our Longevity Collection and why it’s a core part of our Complete Longevity Bundle. If you’re looking to support your future health, this would be a great place to start.
Potential Side Effects
Spermidine is safe and well-tolerated. However, as with any supplement, it’s a good idea to start with the recommended dose and check with a healthcare provider if you’re taking other medication.
- Stomach discomfort
- Bloating
- Nausea (rare)
If you have any existing health conditions or are pregnant or breastfeeding, be sure to speak to a professional before incorporating spermidine into your routine.
Dosage Recommendation
There’s no official daily recommendation for spermidine just yet, but most studies suggest a dose of between 1 to 6 milligrams per day.
Naturecan’s spermidine capsules are carefully formulated with 5mg of Spermidine per capsule to reflect these findings and offer an easy way to stay consistent.
Dosage Recommendation
Taking it with food may also help absorption and avoid any stomach upset.
How do I know if I need spermidine in my longevity journey?
While there isn’t a test that tells you exactly how much spermidine your body needs, there are some signs and lifestyle factors that might suggest a supplement could help.
If you’re over the age of 30, your natural spermidine levels have likely already started to decline. If you’re also feeling lower in energy, experiencing more stress than usual, or simply want to take a proactive approach to long-term health, then spermidine could be a smart addition to your wellness plan.
You may also benefit if you’re already focused on a healthy lifestyle, eating a plant-rich diet, getting regular exercise, and paying attention to your sleep and stress levels. Spermidine fits well into a broader routine aimed at cellular support and graceful ageing.
Final Thoughts
Spermidine is a powerful, natural compound with promising potential benefits for cellular health, metabolism, brain function and more.
As we age, our body’s natural production of spermidine decreases, but with the help of targeted supplements, we can support these vital processes for longer. While it’s not a magic cure, spermidine could become a key part of a well-rounded approach to healthy ageing.
If you’re looking to add it to your routine, Naturecan’s high-quality, vegan-friendly spermidine supplement is a great place to start.
FAQs About Spermidine
When is the best time to take Spermidine?
The best time to take spermidine is whenever you can do so consistently. Many people prefer taking it with food to reduce the chance of digestive upset.
Can Spermidine be taken alongside medication?
It’s best to speak with a doctor or healthcare professional before taking spermidine if you’re on any medication. While it is generally considered safe, it’s always wise to double-check.
Who is Spermidine for?
Spermidine is for anyone looking to support healthy ageing and long-term wellbeing. It’s especially useful for people over 30, those interested in longevity, and anyone who wants to give their cells a little extra support as they age.
Athletes?
Yes, athletes can benefit too. Spermidine supports cellular repair and regeneration, which is valuable for recovery, endurance and long-term performance. It can be a great addition to an athlete’s supplement routine.
How much does Spermidine cost in 2025?
Prices can vary depending on the brand and dosage, but in 2025, a high-quality spermidine supplement typically costs between £30 and £50 for a month’s supply. Naturecan offers competitively priced, science-backed options that are vegan and easy to take.
Dr Lilla Csonka
Medical Advisor at Naturecan
Dr Lilla Csonka is a medical doctor with primary interest in nutrition, sustainable and enjoyable weight
loss and preventive care. She worked as a medical doctor in psychiatry, so the emotional, mental
aspects of eating problems are also in scope with her clients.
She is working as a General Practitioner
resident doctor, so she has a clear understanding of the basic medical symptomology and disease care.
Dr. Csonka is eager to look through evidence based journals, articles to provide accurate, scientifically
backed medical data in the relevant scientific fields.
