Spermidine-Rich Foods: What to Eat for Better Cellular Health

Spermidine is a naturally occurring polyamine compound that plays an essential role in cellular maintenance, growth, and rejuvenation. In recent years, it has gained attention in the fields of longevity and healthy aging, largely due to its ability to promote autophagy—the body’s built-in process of recycling damaged cellular components.

Research links higher spermidine levels with benefits such as improved cardiovascular health, enhanced cognitive function, and extended lifespan in animal models. But how do you increase your spermidine intake? Many people turn to spermidine-rich foods—yet many people don’t consume much spermidine in their diet.

Below, we explore which foods contain spermidine, what their spermidine content looks like, and why supplementation may be the most effective way to reach optimal levels for longevity.

Spermidine is found in a variety of plant foods, fermented foods, and meat products. These are some of the most important sources of spermidine-rich foods:

1. Wheat Germ

• One of the highest spermidine foods.

• Found in whole grain wheat products.

2. Aged Cheese

• The fermentation process contributes to its polyamine content.

• A component of the Mediterranean diet, aged cheese provides both beneficial probiotics and spermidine.

3. Soy Products (e.g., soybeans, natto, tofu)

• Rich in biologically active polyamines.

• Fermented soy foods are particularly beneficial.

4. Legumes (e.g., lentils, chickpeas, green peas)

• Everyday staples with measurable dietary polyamines.

• Lentil soup, in particular, offers a steady source of spermidine.

5. Mushrooms and Broccoli

• Vegetables like these contribute to overall dietary intake of spermidine.

6. Chicken Liver and Other Meat Products

• Animal sources, including beef and liver, contain moderate levels of spermidine.

While many various foods contain spermidine, assessing dietary intake shows that amounts vary dramatically based on preparation, serving size, and the mg/kg spermidine content. For example:

• Wheat germ has some of the highest levels but is rarely eaten in meaningful quantities.

• Aged cheese provides spermidine, but also comes with higher fat and calorie content if consumed in excess.

• Plant foods like legumes and mushrooms are healthy but deliver modest amounts.

As such, many people realistically fall short of obtaining spermidine levels and may not be adequately promoting autophagy or supporting cellular rejuvenation.

Because of the limitations of eating spermidine-rich foods alone, researchers and clinicians are increasingly turning to spermidine supplements. These provide consistent, measurable levels of this biologically active polyamine, ensuring that your body can benefit from:

• Autophagy activation for better cellular health

• Support for mitochondrial function, energy production, and cellular growth

• Strategic targeting of well-established aging hallmarks

• Overall improvements in wellness and healthy aging