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Spermidine

A natural autophagy inducer; dietary intake tracks with lower mortality, but the supplement RCT did not improve memory.

2/5· Small human trialsEstimated monthly cost: ≈ 25 €

Dose

Aim for 10–15 mg/day from food; supplements 1–6 mg.

Timing

Any time.

⚠ Cautions

Well tolerated; wheat germ contains gluten.

What it is

A polyamine; wheat germ, aged cheese, mushrooms and soy are the main sources.

What the evidence shows

Bruneck cohort (n=829, 20 years): highest intake equated to ≈5.7 years lower mortality risk. SmartAge RCT (n=100, 12 months, 0.9 mg): no cognitive difference. Food-level intake (≈10 mg/day) dwarfs most capsules.

Goals

Healthy yearsBrain, memory

Related studies

Spermidine intake and mortality in the Bruneck cohort · 2018

Sources

Kiechl S et al. Higher spermidine intake is linked to lower mortality – prospective population-based study. AJCN (2018) ↗
Schwarz C et al. SmartAge – Effects of spermidine supplementation on cognition – RCT. JAMA Netw Open (2022) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.