From the Guidelines
Consuming spermidine-rich foods as part of a balanced diet is recommended to support cellular renewal and healthy aging, with no specific daily intake requirements established. Good dietary sources include wheat germ, soybeans, aged cheese (especially blue cheese), mushrooms, green peas, broccoli, cauliflower, and fermented foods like natto 1. To maximize spermidine intake, incorporate these foods into your regular meal planning, perhaps adding wheat germ to breakfast cereals or yogurt, including legumes in salads or main dishes, and using mushrooms in various recipes.
Some key points to consider when consuming spermidine-rich foods:
- Cooking methods can affect spermidine content, with gentle cooking generally preserving more nutrients than high-heat methods
- There are no known risks associated with consuming spermidine through natural food sources for most people
- Spermidine has gained interest for its potential autophagy-promoting properties, which may support cellular renewal and healthy aging
- While supplements are available, obtaining spermidine through whole foods is preferable as they provide additional nutrients and beneficial compounds that work synergistically
Recent dietary guidelines also support the consumption of a variety of whole foods, including vegetables, fruits, whole grains, and lean protein sources 1. These guidelines recommend limiting intake of saturated and trans fats, added sugars, and sodium, and encourage following the Physical Activity Guidelines for Americans. By incorporating spermidine-rich foods into a balanced diet and following these guidelines, individuals can support overall health and well-being.
From the Research
Spermidine-Containing Foods
- Spermidine is a natural polyamine that has been shown to have various health benefits, including increasing life span and protecting against cardiovascular disease 2, 3, 4.
- Foods rich in spermidine may be used in the intervention and prevention of age-related diseases 3.
- However, there is limited research on the specific recommendations for consuming spermidine-containing foods.
Absorption and Metabolism
- Research suggests that dietary spermidine is presystemically converted into spermine, which then enters systemic circulation 5.
- Spermidine supplementation may not increase spermidine levels in blood plasma and saliva, but rather increase spermine levels 5.
- The absorption and metabolism of spermidine are not fully understood and require further research.
Health Effects
- Spermidine has been shown to have antitumor, antiaging, anti-inflammation, cardiovascular protection, and neuromodulation effects 3, 4.
- Spermidine may alleviate vascular calcification in chronic kidney disease by upregulating SIRT1 and inhibiting ER stress 2.
- The health effects of spermidine are thought to be due to its ability to induce autophagy and stimulate mitochondrial respiration 4.
Food Processing and Evaluation
- Advances in food processing, including raw materials evaluation, physical and chemical processing, and biological processing, may enhance the production and application of spermidine-rich foods 3.
- The evaluation of food materials and processing techniques is crucial for the development of spermidine-rich foods and nutraceuticals 3.