People are always curious about new ways to lead a longer and healthier life. What if the answer lay in the trees right outside your window? Trees contain large amounts of polyamines such as spermidine and therefore have an incredibly long lifespan.
Part of the secret to their longevity lies in these polyamines and their ability to extend lifespan. There is also a way to benefit from this, as a higher intake of spermidine leads to a generally healthier life, and it is found in a wide range of foods and dietary supplements.
This article offers the best anti-aging tips and explains how spermidine is one of the key ways to extend your lifespan and improve your quality of life, how it supports the aging process, how it relates to autophagy, and where you can find it to reap the greatest benefits.
Table of contents:
- What are polyamines?
- What is spermidine?
- Ist Spermidin Anti-Aging?
- How can spermidine help us as we age?
- How does autophagy work?
- How do you trigger autophagy?
- Where can spermidine be found?
- Which foods are high in spermidine?
- Conclusion
What are polyamines?
Polyamines are small organic compounds that occur naturally. They are water-soluble, hygroscopic, and consist of two or more amino groups.
By contrast, polycations interact with proteins, DNA, and RNA because these molecules carry a negative charge.
What Role Do Polyamines Play?
Polyamines play a diverse role in many biological processes within the body, including:
- Cell differentiation, survival, and proliferation.
- Regulation of the immune system.
- Stabilization of negatively charged molecules.
- Regulation of ion channels.
- Apoptose.
- Resistance to stress.
- Gene expression.
- Maintenance of cellular homeostasis.
When examining the role of polyamines, it becomes clear that a decline in polyamine levels can impair the proper functioning of various biological processes in the body, particularly cell growth and the maintenance of genetic stability.
It is also true that polyamine levels naturally decline with age. This decrease is associated with the acceleration of the ageing process. Researchers continue to study the relationship between polyamines and ageing to better understand the different types of polyamines and the roles they play in maintaining health.
What Are the Main Polyamines Found in Our Cells?
There are three main polyamines found in our cells:
- Spermidin.
- Sperma.
- Putrescin.
The primary polyamine we will focus on is spermidine and its role in maintaining a healthy body.
What Is Spermidine?
Spermidine is a naturally occurring polyamine found in all living organisms and plays a vital role in maintaining cellular homeostasis.
What Role Does Spermidine Play in the Human Body?
Spermidine influences a variety of biological processes, including:
- Tissue regeneration.
- Cell growth, cell division, and cell proliferation.
- DNA and RNA stabilization.
- Tissue regeneration.
- Enzymatic modulation.
- Regulation of protein translation.
- It exhibits antioxidant and anti-inflammatory properties within the body.
- It enhances mitochondrial metabolic function during cellular respiration.
- It promotes chaperone activity.
- It also helps maintain proteostasis (protein homeostasis).
Various studies conducted by NCIB The National Center for Biotechnology Information (NCBI), a leading research institution focused on health and biomedical sciences, has shown that spermidine supplementation may have beneficial effects on the ageing process and age-related diseases.
Is Spermidine an Anti-Ageing Compound?
According to the NCIB , several studies in model organisms have demonstrated the remarkable anti-ageing properties of spermidine.
Since then, several studies have suggested that this polyamine could play a revolutionary role in combating various age-related diseases.
As we age, our body's natural levels of spermidine begin to decline. As a result, we gradually lose some of our health, vitality, and the body's natural ability to support healthy ageing.
However, current research into spermidine is highly promising. It suggests that when taken as a dietary supplement, this polyamine may help slow the ageing process and support the body's defence against age-related diseases.
How Can Spermidine Help Us as We Age?
Spermidine supplementation may help counteract age-related changes and support a longer, healthier lifespan. Spermidine has been closely associated with longevity. Because this polyamine interacts with various molecules throughout the body, it influences the ageing process through multiple biological mechanisms.
Unfortunately, the exact mechanism by which spermidine influences the ageing process and age-related diseases has not yet been fully understood.
Research has found that spermidine levels are significantly lower in people aged 60 to 80 than in individuals under the age of 50.
Surprisingly, spermidine levels in people over the age of 90 were found to be similar to those in individuals under 50. These findings suggest that maintaining healthy spermidine levels may contribute to longevity.
How Does Autophagy Work?
Autophagy is the body's natural recycling and cellular cleanup process. The term "autophagy" comes from the Greek words "auto," meaning "self," and "phagy," meaning "to eat"—literally translating to "self-eating." During this process, damaged or unnecessary cellular components are broken down and recycled into building blocks that the body uses to repair existing cells or create new ones.
Autophagy is essential for keeping cells healthy and functioning properly. This natural process is most active during sleep, periods of short-term fasting, and in response to certain medications.
Spermidine is believed to mimic some of the effects of fasting. To better understand how fasting benefits the body, it's helpful to explore how autophagy works, how it changes with age, how it supports overall health, and what triggers this important cellular process.
How Is Autophagy Affected by Age?
As we age, the body's ability to activate autophagy declines in many cells. As a result, cellular waste accumulates, which can negatively affect overall health.
One of the primary benefits of autophagy is its ability to support healthy ageing by promoting the renewal and regeneration of cells.
Repaired cells function more like younger, healthier cells and often perform more efficiently. As a result, when autophagy functions effectively, it may help maintain a younger biological age, even as chronological age continues to increase.
What Are the Functions of Autophagy?
Autophagy carries out several essential functions at the cellular level, including:
- Protects against neurodegenerative damage and supports the health of nerve and brain cells.
- Promotes healthy cells and supports cellular regeneration.
- Supports the growth of healthy heart cells and helps protect against cardiovascular disease.
- Helps prevent cell death (necrosis) caused by injury, disease, or inadequate blood supply.
- Recycles damaged cells and leftover proteins.
How Can You Trigger Autophagy?
You can trigger autophagy through one of the following three methods:
- Through fasting.
- Through a ketogenic diet.
- And through regular exercise.
How Can I Trigger Autophagy Through Fasting?
Fasting is one of the most effective ways to trigger autophagy. During fasting, you temporarily reduce your calorie intake by allowing your body to go without food for a period of time. Several forms of fasting have been shown to help activate autophagy, including:
- Intermittent fasting.
- Time-restricted eating.
- Alternate-day fasting.
How Can I Trigger Autophagy Through a Ketogenic Diet?
A ketogenic diet is low in carbohydrates and high in fats. It shifts the body's metabolism so that fat, rather than glucose derived from carbohydrates, becomes its primary source of energy. This metabolic change may also help stimulate autophagy.
How Can I Trigger Autophagy Through Exercise?
Exercise creates a form of positive stress in the body by placing controlled strain on muscles and other tissues. As these tissues repair and regenerate, they become stronger and more resilient.
Various studies conducted by NCIB Studies have shown that physical exercise can stimulate autophagy in several organs, including the pancreas, muscles, adipose (fat) tissue, and the liver. As a result, these organs play an active role in regulating various metabolic processes.
How Can You Trigger Autophagy Without Fasting?
Other ways to support autophagy—without relying on fasting, exercise, or restrictive diets—include taking anti-ageing supplements and increasing your intake of spermidine through food. These approaches may help you benefit from some of the same cellular health advantages.
Who Should Avoid Trying to Trigger Autophagy Without Fasting?
At certain stages of life, following a restrictive diet for an extended period may not be appropriate. For example, dieting is generally not recommended during pregnancy or while breastfeeding. Likewise, very young individuals, people with diabetes, and those who are underweight should avoid using restrictive diets or intense exercise to trigger autophagy.
People with diabetes may put themselves at risk by fasting. Likewise, individuals who follow overly restrictive diets may compromise their nutritional intake and should avoid this type of dietary approach.
In addition, fasting requires a high level of commitment and self-discipline. A ketogenic diet involves careful meal planning, while intense exercise demands consistent time and energy, which can be challenging for people who work full-time or lead busy lifestyles.
Supporting autophagy through less demanding alternatives may be a better option for people who are sensitive to restrictive diets, intense exercise, or other lifestyle limitations.
During youth, spermidine levels are naturally high, helping to regularly activate the process of autophagy. As we age, spermidine levels gradually decline. Therefore, increasing your intake of spermidine-rich foods or supplements later in life may help support cellular health and overall well-being.
Where Can Spermidine Be Found?
Spermidine is found in all eukaryotic cells—a type of cell found in plants and animals that contains a nucleus. It is also present in the living tissues of nearly all plants and animals, as well as in certain strains of bacteria.
At a physiological pH, spermidine exists as a positively charged molecule, or polycation, allowing it to interact with various biological molecules. In addition to being naturally present in the body and in foods, spermidine is also available as a dietary supplement.
Which Foods Are Rich in Spermidine?
Spermidine is found in many plant-based foods. Vegetables such as potatoes, cauliflower, legumes, chickpeas, broccoli, fresh green peppers, lentils, wheat germ, rice, and rice bran are all rich sources of spermidine. It is estimated that around 30% of our total dietary spermidine intake comes from wheat and whole-grain products.
Some fruits, such as mangoes, also contain high concentrations of spermidine. In addition, several types of cheese, amaranth grains, durian, miso, and fermented soy products such as natto and tofu are excellent sources of spermidine.
Mushrooms such as maitake, oyster mushrooms, and snow mushrooms are also rich sources of spermidine.
A diet rich in these foods can have a positive impact on the body by providing a continuous supply of spermidine.
What Are the Best Foods High in Spermidine?
Here are some of the top foods known for their high spermidine content per kilogram:
- Wheat germ contains approximately 243 mg of spermidine per kilogram.
- Dried soybeans contain approximately 207 mg of spermidine per kilogram.
- Aged cheeses such as Cheddar, Brie, and Parmesan (aged for one year) contain approximately 199 mg of spermidine per kilogram.
- Finally, pumpkin seeds contain approximately 104 mg of spermidine per kilogram.
Is Spermidine Safe as a Dietary Supplement?
Spermidine is generally considered safe as a dietary supplement because it is a naturally occurring compound found in the human body.
According to several clinical and scientific studies, spermidine is considered safe as a dietary supplement for healthy adults and has not been associated with significant side effects.
When Should Spermidine Supplements Not Be Used?
Spermidine supplements should not be used during pregnancy or while breastfeeding and are therefore not recommended for expectant or nursing mothers. They are also not intended for use by children.
How Should You Take Spermidine as a Dietary Supplement?
You can take spermidine as a dietary supplement by consuming one or two 500 mg scoops per day after a meal (postprandially). It can be taken in the morning, afternoon, or evening.
What Are the Benefits of Taking Spermidine Supplements?
Spermidine supplements may offer the following benefits:
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They may help reduce the risk of certain types of cancer and cardiovascular disease. They may also support brain function and improve cognitive performance.
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They may help preserve telomere length, potentially supporting a longer lifespan when taken consistently over an extended period. According to some research institutions, spermidine may influence five of the nine biological hallmarks associated with ageing. Because natural spermidine levels decline with age, supplementation may help support ongoing cellular renewal and repair.
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They may help protect neurons from damage caused by ischemia, inflammation, or oxidative stress.
Conclusion
Spermidin is a naturally occurring polyamine found in the human body, and its levels naturally decline with age. As a result, there is growing interest in understanding how to maintain or increase spermidine levels to support healthy ageing and overall cellular health.
Ongoing research suggests that spermidine and autophagy may play important roles in supporting healthy ageing and maintaining cellular function as we grow older. Studies have also explored how fasting can stimulate autophagy. While many foods naturally contain spermidine, the amount of this polyamine varies depending on the food source.
When it comes to healthy ageing, our growing understanding of polyamines, spermidine, and autophagy suggests that spermidine may be a promising, science-backed dietary supplement for supporting healthy ageing and long-term cellular health.