Spermidine for longevity
Grade AA naturally occurring polyamine that induces autophagy — the cell's recycling system — and is linked to extended lifespan in model organisms and lower mortality in human cohort studies.
82/100 Evidence Strength
Why Spermidine matters for longevity
A naturally occurring polyamine that induces autophagy — the cell's recycling system — and is linked to extended lifespan in model organisms and lower mortality in human cohort studies.
- Cellular autophagy and proteostasis
- Associated with reduced all-cause mortality in observational data
- Cardiovascular protection in animal models
- Hair growth and follicle anagen extension (small trials)
Typical dose
1–3 mg daily
Best timing
Morning, fasted or with breakfast
Evidence grade
Grade A 82/100
Mechanism of action
Inhibits acetyltransferase EP300, releasing the brake on autophagy; upregulates TFEB and lysosomal biogenesis; supports mitochondrial quality control via mitophagy.
Dosage & Timing
Typical
1–3 mg daily
Range
1–6 mg
Timing
Morning, fasted or with breakfast
With Food
Not required
Form
Wheat germ extract capsule (most common) or synthetic spermidine trihydrochloride
Category
Autophagy
Reported Benefits
- Cellular autophagy and proteostasis
- Associated with reduced all-cause mortality in observational data
- Cardiovascular protection in animal models
- Hair growth and follicle anagen extension (small trials)
Side Effects
- Generally very well tolerated
- Mild GI upset at high doses
Contraindications
- Active malignancy (theoretical — polyamines support proliferation)
Known Interactions
Rapamycin / mTOR inhibitorsMechanistic overlap on autophagy; redundant rather than additive.
References
Spermidine — Frequently Asked Questions
Common questions about dose, benefits, side effects and longevity use of Spermidine.
What is the typical dose of Spermidine?+
1–3 mg daily (range 1–6 mg). Morning, fasted or with breakfast. Food not required.
How does Spermidine work in the body?+
Inhibits acetyltransferase EP300, releasing the brake on autophagy; upregulates TFEB and lysosomal biogenesis; supports mitochondrial quality control via mitophagy.
What are the longevity benefits of Spermidine?+
A naturally occurring polyamine that induces autophagy — the cell's recycling system — and is linked to extended lifespan in model organisms and lower mortality in human cohort studies. Reported benefits include: Cellular autophagy and proteostasis; Associated with reduced all-cause mortality in observational data; Cardiovascular protection in animal models; Hair growth and follicle anagen extension (small trials).
What are the side effects of Spermidine?+
Generally very well tolerated; Mild GI upset at high doses Avoid in: Active malignancy (theoretical — polyamines support proliferation).
What is Spermidine commonly stacked with for longevity?+
NMN, Resveratrol, Urolithin A.
Comparison vs Alternatives
All Supplements →| Attribute | SpermidineThis page | Creatine Monohydrate | Omega-3 (EPA/DHA) |
|---|---|---|---|
| Evidence | Grade A82/100 | Grade A94/100 | Grade A91/100 |
| Category | Autophagy | Cognition | Cardiovascular |
| Best for | Cellular autophagy and proteostasis | Strength and lean mass | Triglyceride reduction |
| Typical dose | 1–3 mg daily | 5 g daily | 2 g EPA/DHA combined |
| Timing | Morning, fasted or with breakfast | Any time of day, consistent | With largest meal |
| Form | Wheat germ extract capsule (most common) or synthetic spermidine trihydrochloride | Micronized powder | Triglyceride-form fish oil or algal DHA |
| Action | Current page | View → | View → |