Spermidin is a natural connection that is naturally present in all living organismsThe molecule belongs to the family of Polyamine and is found in every cell of our body. The discovery dates back to the 1970s, when it was first discovered in the male Semen was detected – hence its name. The formation of this biogenic polyamine is a twofold process: On the one hand, it is produced by certain bacteria in our intestines, and on the other hand, it can enter our body through food – and this is exactly where spermidine-rich foods play a crucial role. We show you where spermidine is present in foods and in what quantities.
The consumption of Spermidine-rich foods have been linked in studies to health benefitsg. The researchers are particularly focused on the Autophagy-promoting properties of spermidine. You can Autophagy Imagine it like this: A large amount of cellular waste accumulates in our body every day. As we get older, our cells become worse at recycling this waste. This is exactly where spermidine comes in and supports your body.
In addition to supporting cell health, spermidine in foods can also cardiovascular health Various studies have shown that a diet rich in spermidine can reduce the risk of cardiovascular disease.
The individual risk of cardiovascular disease can be determined based on blood lipid levels. This includes not only the classic cholesterol, LDL and HDL, but also parameters such as ApoB, Lp(a) or the Homocysteine.
However, the benefits of spermidine are not limited to physical well-being. There is evidence that spermidine also has an influence on cognitive performance It could help improve brain performance and prevent memory loss – at least that is what recent studies suggest for a food containing spermidine.
So: spermidine in which foods?
The so-called “spermidine-rich foods” include potato products, vegetables, fruit, cereal products, pulses, beverages and meat products. Particularly worth mentioning are mature cheese, mushrooms, wheat germ and pine nuts.
The Mediterranean diet, which is rich in fruits, vegetables, whole grains and olive oil, can also be a good source. Other foods rich in spermidine include soybeans, peas, corn, celery and lettuce.
Which foods are suitable?
There are many foods that have a high polyamine content:
- Cheese: Mature cheeses such as Gouda, Brie, Parmesan, Gorgonzola and Cheddar contain a lot of spermidine.
- mushrooms: Button mushrooms, oyster mushrooms, shiitake and oyster mushrooms are good sources of spermidine.
- Legumes: Soybeans and other legumes, including products made from them such as tofu, are also rich in spermidine.
- wheat germ: Wheat germ is an excellent source of spermidine.
- fruit and vegetables: Apples, grapefruits, tropical fruits, green peas, broccoli, corn, celery and lettuce are all foods high in spermidine.
But beware: Wheat flour contains virtually no spermidine because it was removed during the manufacturing process.
Spermidine Food Table
Here you will find a selection of different foods and their spermidine concentration. You can find even more in the appendix of this Study.
| Food products | Spermidine content in mg per kg |
| wheat germ | Ca.380 |
| Soybeans | 207 |
| Cheddar (aged at least one year) | 199 |
| mushrooms | 88,6 |
| Peas | 65,2 |
| broccoli | 41,3 |
| Mango | 30 |
| cauliflower | 24,8 |
| potatoes | 23,5 |
| hazelnuts | 21,0 |
| spinach | 17,8 |
| Upholstery | 14,2 |
| oranges | 8,4 |
| Green tea | 6,0 |
| Rice (white) | 3,9 |
How you can actively include foods with a high spermidine content in your diet
A good way to incorporate spermidine-rich foods into your diet is to include more fruits and vegetables in your meals. Apples, bananas, mangos and peaches are all good sources. Whether as a snack or in smoothies, salads or desserts, the possible uses are varied.
Non-personal or anonymized information remains protected by tax secrecy. Disclosure to third parties is only allowed if no identification is possible and both states confirm that no harm to tax administration will occur. Soybeans and other Legumes are packed with the polyamine. For example, you can use soybeans in salads, soups and stews, or use tofu and tempeh as a source of protein in your meals.
Wheat germ has one of the highest natural concentrations of spermidine. You can mix these into your morning muesli or yoghurt or use them in baking.
It is also important to drink enough fluids, as spermidine is also found in certain drinks. Greener Tea is a good source here, as well as orange juice.
Spermidine foods or supplements?
The question of whether spermidine should be taken through food or as a dietary supplement depends on various factors.
A balanced diet, containing many of the foods listed above, can help you get a good amount of spermidine.
However, studies show that the absorption of spermidine through food depends strongly on eating habits. If you have difficulty eating a sufficiently varied diet or do not like or tolerate certain spermidine-rich foods, Supplementation tailored to your needs can be a useful alternative.
Ultimately, the decision whether to take spermidine through food or as a dietary supplement depends on individual dietary habits and preferences.
Our conclusion on spermidine in food
Incorporating spermidine-rich foods into your diet can be a simple and effective strategy to promote overall health and well-being.
Finally, it should be noted that a balanced and varied diet is always the key to good health.
Sources
Books
- Madeo, Frank et al. “Spermidine in health and disease.” Science (New York, NY) vol. 359,6374 (2018): eaan2788. doi:10.1126/science.aan2788 Link
- Eisenberg, Tobias et al. “Cardioprotection and lifespan extension by the natural polyamine spermidine.” Nature Medicine, vol. 22,12 (2016): 1428-1438. Link
- Soda, Kenji et al. “Polyamine-Rich Food Decreases Age-Associated Pathology and Mortality in Aged Mice.” Experimental Gerontology, vol. 44,11 (2009): 727-732. Link
- Atiya Ali, M et al. “Polyamines in foods: development of a food database.” Food & Nutrition Research, vol. 60 (2016): 32538. Link
- Byun, Jaeeun et al. “Polyamine Metabolism and Gene Methylation in Conjunction with One-Carbon Metabolism.” Journal of Molecular Sciences, vol. 19,10 (2018): 3109. Link
- Black, Christopher, et al. “Safety and tolerability of spermidine supplementation in mice and older adults with subjective cognitive decline.” Aging, vol. 11,2 (2019): 387-401. Link
- Kiechl, Stefan et al. “Higher spermidine intake is linked to lower mortality: a prospective population-based study.”The American journal of clinical nutritionvol. 108,2 (2018): 371-380. doi:10.1093/ajcn/nqy102 Link
Sources
The images were purchased under license from Canva.
