Spermidine
Evidence: ★★★☆☆ · Status: OTC Supplement
In plain English
Switches on the cell's self-cleaning (autophagy) — clearing junk proteins the way fasting does. Found in wheat germ and aged cheese; people who eat more of it live longer in population studies.
How it works
Polyamine that induces autophagy by inhibiting the acetyltransferase EP300 and promoting autophagy genes (ATG). Higher dietary intake linked to lower all-cause mortality (20-yr cohort).
Molecular target & official sources
EP300 (NCBI Gene) · Spermidine (PubChem CID 1102)
Protocol
1–5 mg/day (or wheat-germ extract).
Bottom line
Mechanistically credible, food-derived, growing human data.
Helps with: Focus & Cognition · Live Longer · Cardiovascular
The human evidence
A dietary autophagy inducer; population studies link higher intake to lower mortality, and a small trial (SmartAge) hinted at memory benefit in at-risk older adults. Mechanism is strong, human outcome data still thin.
Stacks with
Broad longevity/autophagy habits (fasting, exercise).
Shares a pathway — often paired with: Rapamycin (Sirolimus), SGLT2 Inhibitors (Empagliflozin / Canagliflozin), Fisetin, Quercetin + Dasatinib (D+Q).
Availability & where to buy
Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Wheat-germ (a rich food source) is cheap; concentrated extracts are moderate (~S$30–50/month).
How it works: the Senescence / Autophagy pathway →
Used in these protocols
Common questions
Does Spermidine actually work?
Human-evidence rating: 3 of 5. Mechanistically credible, food-derived, growing human data.
How do you take Spermidine?
1–5 mg/day (or wheat-germ extract).
Is Spermidine legal or approved?
Regulatory status: OTC Supplement.