Spermidine – what is it, where is it found, and what properties does it have?

We understand how important a good diet and regular exercise are for achieving a healthy, long life. As part of this, the supplement market offers us an ever-increasing number of products designed to support our efforts. One such supplement is spermidine, which is rapidly gaining popularity as a helpful source of health. The benefits of spermidine are indeed numerous, and its advantages and functions are worth taking a closer look at.

Spermidine – what is it?

Spermidine is a substance that occurs naturally in all living organisms. It is found, for example, in the cells of the human body and in plants. The substance itself belongs to the group of so-called biogenic amines. It is also a precursor of spermine, a component of human semen. The name spermidine comes from the fact that this compound, together with spermine, was first detected in semen.

Today, it is known that spermidine is found in almost all cells of the body. Spermidine is naturally produced by certain intestinal bacteria. However, most spermidine enters the body through food. In our body, it helps to remove internal waste from our cells and ensures that they remain healthy and functional for as long as possible.

Spermidine – what are the properties of this dietary supplement?

The most significant and obvious property of spermidine is its regulation of ageing processes in mammals. What is more, it also has other equally important properties. These include:

• Anti-allergic effect – a number of studies have shown that high consumption of polyamines in the first year of life reduces the risk of developing food allergies. With age, spermidine also counteracts the effects of existing allergies.

• It has sugar-regulating properties – spermidine acts as an inhibitor of glycosylation, one of the most harmful effects of diabetic hyperglycaemia. It can therefore be used as an antiglycolytic agent in the treatment of diabetes symptoms.

• Anti-cancer properties – spermidine may inhibit the growth of cancer cells. It has been shown to have a beneficial effect on several types of cancer: breast, colon and prostate.

• Improves fertility and prolongs life – oxidative stress has countless consequences, one of which is reduced fertility in women. Spermidine reacts with germline stem cells, delaying ovarian ageing and stimulating further fertility preservation. Spermidine reverses oxidative stress-related damage caused by the p62 autophagy pathway, which is known to prolong the life of the entire organism.

• Protects the cardiovascular system – Spermidine may help protect the heart and blood vessels by reducing inflammation and oxidative stress, improving endothelial function and lowering blood pressure. Animal and human studies have also shown that it reduces the risk of cardiovascular disease.

• Improves brain function – spermidine may have neuroprotective effects and improve cognitive function. One study found that spermidine supplementation improved memory and learning ability in mice.

Spermidine and autophagy – how does the substance affect longevity?

The body needs a constant supply of spermidine to maintain the continuous process of autophagy. Autophagy means that the body continuously eliminates damaged or non-functional cellular components, including pathogens that threaten our health. Components that are still usable are reused, ensuring effective repair and development of the cells of the human body.

This process is extremely important and begins on the first day of human life. Thanks to autophagy, the body's cells remain functional and protect the body from the development of many harmful diseases, such as infections.

Spermidine – how to use its effects?

Cellular rejuvenation, longevity and anti-ageing effects are the main reasons for the popularity of spermidine in recent years. Scientists have long known about the role of polyamines (including spermidine) in proper cellular metabolism. However, it is only recently that the scientific world has learned that spermidine levels decline with age, opening up a new scientific frontier in improving longevity and health.

As a polyamine, spermidine binds to many molecules in our bodies and improves their functionality. It contributes to cell proliferation, DNA stability, apoptosis and growth. Spermidine is essential for tissue growth and function. Spermidine has interesting health benefits, some of which are listed below:

• Extends cell life – spermidine appears to activate autophagic processes, i.e. mechanisms by which cells eliminate damaged components or toxic waste. It extends the life of cells and also of humans.

• Protects cardiovascular health – by reducing inflammation, oxidative stress and preventing cell death, spermidine improves the health of arteries and the heart. It normalises blood pressure, reduces atherosclerotic plaque in arteries and improves heart function markers.

• Prevents neurodegenerative diseases – the substance protects neurons from damage caused by free radicals. In animal models of Alzheimer's and Parkinson's disease, it prevented neuron death and the accumulation of toxic proteins such as beta-amyloid. This suggests a real neuroprotective effect.

Opinions on spermidine – what does the scientific world think about it?

It has not yet been sufficiently researched whether spermidine has as effective an impact on human health as in animal studies. According to the results of numerous international observational studies conducted over several years, scientists seem to agree that daily consumption of spermidine-containing products can extend life by an average of five years compared to people who consume insufficient amounts of spermidine during the day.

Scientists explain this effect by the influence of spermidine on the stimulation of autophagy. Similar to fasting for several hours, spermidine activates the process of self-cleaning of cells. It protects against premature ageing and thus has a life-prolonging effect.

Dietary supplements with spermidine – are they recommended?

Polyamines, including spermidine, play an important role in intermediate metabolism. Since they are synthesised by higher eukaryotic cells, they are not vitamins. However, their external supply has a significant impact on polyamine levels.

Dietary supplements containing spermidine, which are available on the market, may be the answer to increasing your daily spermidine intake. They are taken orally, and in addition to tablets and capsules, spermidine is also available in powder or drop form, which can be added to your morning porridge or smoothies, for example. As a dietary supplement, spermidine should be chosen from a reliable, purified natural source (e.g. wheat germ) to ensure maximum potency and safety of use.

Spermidine in food – where is it found?

Where can spermidine be found? Of course, it is present throughout the human body. It is worth choosing spermidine found in foods such as:

• Whole grains – bran and germ of whole grains such as wheat, rice, barley and oats are rich in spermidine. The more integral and less processed they are, the higher their spermidine content.

• Legumes – lentils, beans, chickpeas and soybeans. Frequent consumption of legumes will naturally increase the level of spermidine in your diet.

• Shiitake mushrooms – this species of medicinal mushroom contains particularly high levels of spermidine, up to 10 times higher than other mushrooms and vegetables.

• Green leafy vegetables – spinach, lettuce, Swiss chard, broccoli and kale contain moderate amounts of spermidine.

• Nuts – almonds, chestnuts and pistachios have spermidine concentrations comparable to vegetables.

• Other sources of spermidine – corn, raisins, avocados, pumpkin seeds and wheat germ.

How to dose spermidine?

Spermidine is generally recognised as a substance that is safe for health. It is very well tolerated and has no known side effects. Spermidine occurs naturally in the body and in the food we eat. But what is the recommended daily intake?

The doses used in studies range from 50 to 200 mg per day. It is suggested to follow the recommended daily dose (as recommended by the dietary supplement manufacturer) or to start supplementation with a dose of 50 mg per day and gradually increase it, monitoring the increase in tolerance.

Bibliography

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