Supplement

Spermidine

Spermidine is a compound found in foods like wheat germ, aged cheese and soybeans, and cells use it to support growth and to switch on their internal cleanup process. In population studies, people whose diets contained more of it had 24% lower mortality and 26% lower dementia risk. The evidence is limited, though: those studies only observed eating habits, and the small memory and blood pressure trials were early.

Updated 8 November 2026
How we grade

Best evidence: Grade C
Conditions studied: 3
Outcomes: 5
Graded outcomes: 0041

Evidence by condition

Strong
Moderate
Limited
Very limited

3 conditions

Cardiovascular Health

Cardiovascular Health: outcomes studied for Spermidine
Grade	Outcome	Effect	Size	Studies	People
	Cardiovascular Mortality Reduced cardiovascular mortality with higher dietary intake (epidemiological)	Improves (the measure goes down)	Moderate effect	1 study
Studies that measured cardiovascular mortality The association of dietary spermidine with all-cause mortality and CVD mortality: The U.S. National Health and Nutrition Examination Survey, 2003 to 2014.Front Public Health · 2022 · PMID 36249217
	Blood Pressure Trend toward reduced blood pressure in phase I safety trial	Improves (the measure goes down)	Small effect		30 people

Cognitive Function

Cognitive Function: outcomes studied for Spermidine
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Memory Performance Improved memory performance especially in those with mild cognitive impairment	Improves (the measure goes up)	Moderate effect		85 people
	Dementia Risk 26% lower dementia risk with higher dietary intake (epidemiological)	Improves (the measure goes down)	Moderate effect		800 people

Longevity

Longevity: outcomes studied for Spermidine
Grade	Outcome	Effect	Size	Studies	People	Studies list
	All-Cause Mortality 24% lower mortality with higher dietary spermidine intake (epidemiological)	Improves (the measure goes down)	Moderate effect		829 people

Key findings

Cardiovascular MortalityCardiovascular HealthImproves (the measure goes down)
Memory PerformanceCognitive FunctionImproves (the measure goes up)
All-Cause MortalityImproves (the measure goes down)

Safety notes in the studies

26% lower dementia risk with higher dietary intake (epidemiological)