As you age, you may find yourself exploring different ways to improve your health and increase your longevity. Spermidine is a naturally occurring element found within your body and the foods you eat. This nutrient helps the body counteract aging and encourages autophagy which is the process of cell recycling and renewal. Spermidine also helps the body in many other ways.
What is Spermidine?
Spermidine is a polyamine that develops naturally and includes two or more primary amino groups. Spermidine is most commonly found in ribosomes and living tissues, it also plays a crucial part in the cell function and survival.
Anton Van Leeuwenhoek, a Dutch scientist, first discovered spermine in 1678. Putrescine is the precursor from which spermidine is created within the human body. Polyamines like spermidine and putrescine promote autophagy. Autophagy is a critical process in breaking down waste and the recycling of damaged cellular segments.
Autophagy is also critical for driving the powerhouse of your cells, known as the mitochondria. The mitochondria is responsible for breaking down and disposing of damaged mitochondria to be broken down and disposed of which is important for the health of your cells.
The Role of Polyamines In Autophagy
Polyamines are very useful in bringing together various molecules. They support multiple processes such as the growth of cells, the stability of DNA, and cell production. Polyamines are able to bind many different types of molecules, which gives them great utility and allows them to support many processes. This includes cell growth, DNA stability, cell proliferation, and a genetically driven process of cell destruction called apoptosis.
This is why putrescine and spermidine are vital for the growth and function of healthy tissue. Spermidine supplements promote these essential processes in the body.
Where is Spermidine Found?
Spermidine is naturally produced within all animals and plants, and is found in all eukaryotic cells.
The majority of spermidine found in your body comes from your diet. Spermidine can be found in grapefruit, mature cheese, mushrooms, soy products, legumes, corn, whole grain, chickpeas, peas, green peppers, broccoli, oranges, green tea, and rice bran. However, getting the necessary daily requirement of spermidine through diet alone is not only challenging but can be a high caloric intake. This is why spermidine supplements are practical options for getting the appropriate spermidine consumption.
What Are the Benefits of Spermidine?
Before discussing the benefits of spermidine, it’s important to note that research regarding polyamine is still in its infancy. With that in mind, current research points positively towards spermidine’s effectiveness and benefits throughout the body. Spermidine benefits are maximized when paired with a healthy diet and lifestyle regimen. Below are a variety of effects on processes that rely on autophagy such as:
- Protection against age-related diseases
- Cancer protection
- Decreases risk of cardiovascular disease
- Lowers chances of Type 2 diabetes
- Decreases neurodegeneration found in diseases such as Parkinson’s disease
- Reduces weight gain
- Glucose intolerance
- Insulin insensitivity
- Delays Aging
- Decreases Inflammation
What Foods Are High in Spermidine?
It is easy to see why many have adopted the Mediterranean diet as a lifestyle alternative. As previously mentioned, Spermidine can be found in fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses. There are even higher amounts of spermidine found in soybean products like natto, shiitake mushrooms, amaranth grain, and durian.
Again, relying solely on your diet to achieve the necessary daily amount of your spermidine intake is very difficult and can even be exhausting. Having a knowledge of the foods that are high in spermidine is a great starting place in your goal of achieving your much-needed daily spermidine intake. Here is an example of some spermidine-rich foods and their spermidine content. You may consider adding these items to your diet:
- Soybeans - Contain 190g of spermidine
- Green peas - Contain 140g of spermidine
- Lentil soup - Contain 250g of spermidine
- Potatoes - Contain 150g of spermidine
- Chicken - Contain 125g of spermidine
- Pears - Contain 125g of spermidine
- Mushrooms - Contain 50g of spermidine
Does Spermidine Help With Weight Loss?
Your metabolism must function properly in order for you to lose weight. A strong metabolism will result in a greater number of burned calories. Spermidine improves insulin resistance and improves metabolic endotoxemia.
Since spermidine induces autophagy, spermidine supplementation can help greatly with reducing weight gain, visceral fat, glucose intolerance, and insulin insensitivity. Evidence suggests that spermidine can help protect against obesity and type 2 diabetes. Weight loss with spermidine can be made more simple when nourishing your body appropriately.
Does Spermidine Help With Hair Loss?
According to the American Academy of Dermatologists, humans, on average, lose anywhere from 50-100 strands of hair each day. Quickly regenerating tissues need plenty of polyamine combinations. Since the hair follicle is a mini-organ that grows and multiplies rapidly, polyamines are important for your hair growth. Evidence suggests that spermidine has a direct impact on the growth, cycling, keratin expression, and epithelial progenitor functions of hair follicles. Since it lengthens the hair growth cycle, a spermidine supplement for hair loss is certainly beneficial at helping with hair loss.
Does Spermidine Promote Longevity?
To reiterate, spermidine promotes autophagy. Autophagy is how your body cleans out damaged cells and replaces them with newer healthier ones. This allows your body to combat liver fibrosis, liver cancer, heart degeneration, neurological degeneration, and weight gain which leads to obesity-related diseases. Therefore, when consumed regularly, spermidine can have positive impacts on longevity.
Supplements Can Help
Spermidine supplements assist with your levels of autophagy. It reduces the inflammation of your brain and strengthens memory pathways. A spermidine supplement is a terrific combination for a nutrient-rich diet. When you achieve your recommended daily dose of spermidine, you power your body's ability to identify and alleviate decomposing or unproductive cells. Spermidine helps replace recycled cells with healthier, stronger cells that are capable of preventing neurological and cardiovascular diseases, fight off cancer, prevent obesity, and even grow healthier thicker hair. All of this allows you to live your longest and healthiest life.