Spermidine in foods

Spermidine occurs naturally in numerous foods. Particularly high amounts can be found, for example, in wheat germ, soybeans, aged cheese, and mushrooms. However, various types of vegetables, fruits, and grains can also contribute to the intake of spermidine through diet.

In this article, you will learn which foods contain spermidine, how high their spermidine content is, and how you can easily integrate spermidine-rich foods into your diet.

What is spermidine?

Spermidine is a natural compound from the group of polyamines and is found in the cells of humans, animals, plants, and microorganisms. The body has its own polyamine metabolism; additionally, spermidine can be absorbed through diet.

In research, spermidine is being studied, among other things, in connection with various cellular processes.If you want to learn more about the molecule, its functions, and the current state of research, you can find the background in our article “What is Spermidine? ”.

Spermidine in foods: Where does it come from? 

Spermidine is found in many different foods. These include vegetables and fruits, grain products, legumes, cheese, mushrooms, as well as other plant and animal foods. Particularly high levels of spermidine can be found, for example, in wheat germ, soybeans, aged cheese, and mushrooms.

A Mediterranean diet also includes many foods that contain spermidine, including vegetables, legumes, and whole grain products. Other sources of spermidine include peas, corn, celery, and lettuce.

Which foods are particularly rich in spermidine?

The spermidine content varies depending on the food.Relevant sources include:

• Cheese: Certain aged cheese varieties like Cheddar contain relatively high amounts of spermidine.
• Mushrooms: Edible mushrooms such as button mushrooms, oyster mushrooms, and shiitake also contain spermidine.
• Legumes: Soybeans and other legumes, as well as foods made from them like tofu, are natural sources of spermidine.
• Wheat germ: Wheat germ is among the foods with a particularly high spermidine content.
• Fruits and vegetables: Various types of fruits and vegetables also contain spermidine, including green peas, broccoli, corn, celery, and various fruits.

Good to know: Wheat germ has a significantly higher spermidine content than many more processed grain products.The differences between individual foods are shown in the following table.

Spermidine content of foods in comparison

The amount of spermidine contained in a food varies significantly. The following table shows a selection of different foods and their spermidine content. The data is based on the information compiled in this study .

The values provided are for orientation.The actual spermidine content of a food can vary.

Integrate spermidine-rich foods into your diet

Spermidine-rich foods can be integrated into the daily diet in various ways. Different fruits and vegetables contain spermidine and can be included as snacks or as part of smoothies, salads, and other dishes on the menu.

Soybeans and other legumes are also natural sources of spermidine. For example, soybeans can be used in salads, soups, and stews. Foods made from them, such as tofu or tempeh, can also be integrated into various meals.

Wheat germ is among the foods with a particularly high spermidine content. You can add it to muesli or yogurt, or use it in baking.

Spermidine is also found in certain beverages. Green tea and orange juice can, for example, contain spermidine.

Spermidine from food or supplements?

The amount of spermidine we absorb through food depends on which foods we regularly eat and the respective spermidine content of those foods. A varied diet with spermidine-rich foods such as wheat germ, legumes, or mushrooms can contribute to spermidine intake.

In the case of dietary supplements, the amount provided can be determined more precisely: They contain a specified amount of spermidine per serving, while the spermidine content of natural foods can vary. This makes daily intake through a supplement more manageable.However, it cannot be derived from this that additional supplementation is generally necessary or superior to intake through food.

Whether spermidine is taken through food or as a dietary supplement therefore also depends on individual eating habits.

At MOLEQLAR,  spermidine capsules are available both based on wheat germ extract and soybean extract.”

Our conclusion on spermidine in foods

Spermidine naturally occurs in numerous foods – however, the amounts contained can vary significantly. Particularly spermidine-rich foods include wheat germ, soybeans, aged cheese, and mushrooms, but also various legumes, vegetable, and fruit varieties contain the polyamine.Those who want to take spermidine through their diet can specifically integrate these foods into a varied meal plan. Dietary supplements additionally offer the possibility to consume a defined amount of spermidine per serving.