Spermidine: Description
Spermidine is a naturally occurring substance in all living organisms. For example, it is found in human and animal body cells as well as in plants. The chemical name for spermidine is 1,5,10-triazadecane or monoaminopropylputrescine.
Spermidine belongs to the group of biogenic amines. It is the precursor of spermine (diaminopropylputrescine), a component of human sperm. The names spermine/spermidine come from the fact that these compounds were first detected in seminal fluid.
It is now known that spermidine is found in almost all body cells. In addition, certain intestinal bacteria are able to produce spermidine. However, the majority of the spermidine required by the body must be obtained from food.
Spermidine activates autophagy
This process is vital and begins on the first day of life. Autophagy keeps body cells functional and protects the body from the development of diseases such as infections or tumors.
What influences spermidine content
With increasing age, however, the spermidine concentration in the cells – and thus the ability for autophagy – steadily decreases as part of the natural ageing process. The cleaning processes inside the cell no longer function as they should. The result:
Excess or damaged cell components or pathogens remain in the cells and increase the risk of age-related diseases such as dementia and other neurological disorders, diabetes, arteriosclerosis or heart failure. In addition, metabolic activity decreases with age.
Spermidine: Effect
As spermidine plays an important role in maintaining the health of body cells, it could be used in the future to slow down the natural ageing process. So far, there have only been studies on cell cultures and mice that have demonstrated a positive effect of the substance on health. Whether spermidine also has a positive effect in humans is still being researched
Spermidine effect in laboratory tests
Spermidine has shown a life-prolonging effect in cell cultures and animal experiments. A study on mice has shown that animals that received spermidine in their drinking water for six months were healthier than those that did not receive any additional spermidine. It was found that the “spermidine group” had less kidney and liver damage overall.
Spermidine also had a positive effect on the hair of the mice: Age-related hair loss was lower than in the mice that did not receive spermidine. The animals in the spermidine group lost significantly less hair. There were hardly any bald patches on the back – as they occur in mice due to ageing.
The authors of the study were also able to demonstrate a heart-protective effect of spermidine. The increased intake of spermidine activated the self-cleaning process in heart cells and thus prevented programmed cell death.
Spermidine effect in humans
Whether spermidine also has a positive effect on human health has not yet been sufficiently researched. An international, multi-year observational study with around 800 participants has at least provided initial indications of this. According to the study, people who consumed at least 80 micromoles of spermidine per day in their diet lived on average five years longer than people who consumed less than 60 micromoles of spermidine per day.
The researchers explain this effect with the effect of spermidine in stimulating autophagy. Similar to fasting for several hours, spermidine activates the self-cleaning process of the cells. This protects against premature ageing and thus has a life-prolonging effect.
Rather, a so-called intervention study would be necessary for a reliable statement about the effect of spermidine. In this study, some of the participants are given a certain amount of spermidine. The effects of the intake are then compared with a comparison group that did not receive spermidine.
Spermidine preparations are also often advertised as a weight loss aid. However, they are not suitable as the sole means for this. Experts continue to recommend a healthy and balanced diet in combination with exercise.
Spermidine: side effects
As spermidine is a natural component of body cells, its intake is generally well tolerated. There are no known side effects of spermidine – as long as the recommended maximum amount of six milligrams per day is not exceeded. Too much spermidine can trigger chronic inflammation.
If you suspect or know that you have a histamine intolerance, consult your doctor before taking spermidine!
There is currently no evidence that spermidine is carcinogenic. Taking spermidine therefore does not increase the risk of cancer.
Who should not take spermidine
In many cases, food supplements containing spermidine are based on wheat germ extracts. As wheat contains gluten, these products are not suitable for people with gluten intolerance (coeliac disease).
The spermidine content in the body’s cells naturally increases during pregnancy and growth. For this reason, experts advise pregnant women, nursing mothers and children not to take food supplements containing spermidine.
People receiving the active ingredient ethambutol (against tuberculosis) should refrain from taking spermidine. Like magnesium, spermidine can weaken the effect of the drug.
Spermidine: Food table
According to studies, everyone in Europe consumes between 7 and 25 milligrams of spermidine per day through food. The individual amount depends on which foods are consumed.
Spermidine is found in almost all foods, but in varying amounts. Wheat germ, oat flakes, fresh green peppers, mature cheese (such as Parmesan and cheddar) and soy products are particularly rich in spermidine. Wholemeal bread, pulses, pumpkin seeds, mushrooms, apples, nuts and lettuce are also rich in spermidine.
|
Food |
Average spermidine content in mg/kg |
|
Cauliflower |
25 |
|
Broccoli |
33 |
|
Celeriac |
26 |
|
Mushrooms |
88 |
|
Whole grain products |
24 |
|
Corn |
43 |
|
Peas |
65 |
|
128 |
|
|
Wheat germ |
354 |
|
Cheddar cheese |
200 |
Cooking food can reduce the spermidine content. Methods for preserving food (drying, dehydrating, preserving, soaking in oil) can also change the spermidine content.
Spermidine: dosage forms
Many drugstores and pharmacies offer spermidine as a dietary supplement in the form of capsules, powder, tablets or drops. The preparations usually contain wheat germ or soy extracts that have been enriched with natural spermidine.
The spermidine content and quality of the products on offer vary greatly.
In addition, many spermidine preparations are enriched with vitamins and trace elements such as vitamin C, vitamin E or zinc.
Spermidine: intake and application
All food supplements with spermidine available on the market are taken by mouth (orally). In addition to tablets and capsules for swallowing, spermidine is also available as a powder or drops for stirring into muesli or smoothies, for example.
The food supplements with spermidine are available in different dosages. The manufacturer’s dosage information also varies.
An upper limit of 6 mg per day applies in the EU and Switzerland for the intake of spermidine via food supplements. It is irrelevant whether the entire daily dose is taken at once or spread throughout the day.