Spermidine
Wheat-Germ Derived — 1.5 mg
What it does
Spermidine is a polyamine that triggers autophagy, the cellular process that clears out damaged proteins and recycles them. Highest dietary sources are wheat germ, aged cheese, and natto. The Bruneck cohort study (Eisenberg 2018) found people in the highest tertile of dietary spermidine intake had a hazard ratio of 0.76 for all-cause mortality — equivalent to roughly 5.7 years of biological age.
Key benefits
- Autophagy activation
- Cellular cleanup
- Cardiovascular support
- Healthspan signal
The evidence
Eisenberg et al. 2018 (Nature Medicine) — strong observational mortality signal in 829 adults. RCTs are smaller and mixed; the SmartAge 2022 trial missed its cognitive primary endpoint but found safety and tolerability. We frame spermidine honestly as dietary, plausible.
Important
Wheat-germ derived — contains trace gluten. Avoid if coeliac or severely gluten-sensitive. Generally well tolerated.