✓ Medically Reviewed and Fact-Checked by Dr. Jesse Ropat, PharmD, RPh, B.Sc.

While not as discussed as much as resveratrol or NMN, spermidine is one of the most interesting and possibly effective supplements for longevity and health.

This polyamine (a fancy organic chemistry term) has possibly the best origin story of any supplement ever.

Anthony Van Leeuwenhoek (the guy who invented the microscope) discovered it in the 1600s when he decided to put sperm, presumably his own, under a microscope and look at it.

Yes, that’s the actual story.

Fortunately, today we don’t derive spermidine from sperm. We derive it mostly from wheat germ, which is much easier to produce, for a lot of reasons I probably don’t have to say.

While at the moment it’s a rather novel supplement produced by a handful of manufacturers, this may soon change as its popularity grows, leading to knockoffs and low-quality substitutes. Before that day comes, let’s take a look at the most reputable sources available today so you don’t get swindled by those future snake-oil salesmen.

So here’s the T (as the cool cats say) on spermidine supplementation.

The Best Spermidine Supplements in 2023

Every product on our list is third-party tested, and many go well beyond this to ensure quality.

*Note: We do have affiliate links throughout this article, which means we receive a commission if you purchase from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.

Best Overall Spermidine Supplement: Oxford Healthspan Primeadine

Best Gluten-Free Spermidine Supplement: Oxford Healthspan Primeadine Gluten-Free

Best Liposomal Spermidine Supplement: Renue by Science LIPO Spermidine

Best Spermidine Drops: Limitless Life Nootropics Spermidine

Best Longevity Supplement with Spermidine: LifeForce Peak NMN

1) Oxford Healthspan Primeadine

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Key Features

• Food-derived, natural spermidine
• Prebiotics to support natural spermidine production
• ZERO cheap fillers
• Made in an FDA-approved facility

What makes Primeadine stand out above the rest is that their spermidine is wholly food-derived from wheat germ extract. Now, in general, just because something is natural, doesn’t mean it’s better. However, with spermidine, there seem to be a few advantages to the food-derived route. Just like eating carrots versus taking a multivitamin, the food-derived option contains a unique combination of other nutrients that make the carrot, simply, the superior option.

Primeadine also contains prebiotic fiber and resistant starch to support bacteria in the gut that produce spermidine. In that sense, they view their product as not just about exogenous spermidine, but about helping the body produce more spermidine naturally. This is the second component that stands out about Primeadine.

Third, Primeadine goes the extra step of cutting out the cheap omega-6 oil in wheat germ, so that it doesn’t go bad or become ineffective. This is surprisingly common with spermidine supplements.

Finally, their commitment to quality is top-notch. This product is made in an FDA-approved facility and their research and product development is backed by the University of Oxford. 

For all of these reasons, Oxford Healthspan Primeadine is our #1 pick.

2) Oxford Healthspan Primeadine Gluten Free (Best Gluten Free Spermidine)

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Key Features

• Gluten-free
• Food-derived, natural spermidine
• Prebiotics to support natural spermidine production
• ZERO cheap fillers
• Naturally occurring vitamins and minerals
• Made in an FDA-approved facility

Primeadine also comes in a gluten-free version. Because spermidine is typically derived from wheat germ extract, premium spermidine extracts typically contain gluten. This is the only exception from a high-quality brand.

It contains 1.2mg of plant-derived spermidine with the added ingredient nobiletin, which also may enhance autophagy.

Because it comes from different plants, it’s a naturally occurring source of vitamin D2, vitamin K, folate, vitamin B12, biotin, pantothenic acid, iron, and lutein.

For a gluten-free option, it’s by far your best bet.

3) Renue by Science LIPO Spermidine

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Key Features 

• Liposomal delivery to support bioavailability
• Naturally derived spermidine
• Made in an FDA-approved facility

Renue by Science LIPO Spermidine stands out for a few reasons.

First, is the overall quality. Renue has a commitment to producing some of the best longevity products out there. All of their products are products in FDA-approved facilities. They even display their lab results of every batch, so you can ensure their products for purity.

Renue’s spermidine use a liposomal delivery mechanism to improve bioavailability.

This is when the spermidine molecules have a protective lipid coating that helps them survive our intense digestion environment and make it into our bloodstream.

While this may improve bioavailability, it means you won’t get some of the gut-lining effects that you might get with a product like Primeadine, which is the main reasons why we give Primeadine the slight edge.

Next, Renue LIPO Spermidine is a great value. Because this is such a cutting-edge supplement, a lot of products are still very expensive. Renue’s product, in contrast, is more affordable, especially when compared per gram. With 4mg per serving, it has the best combination of quality and value.

For all of these reasons, Renue LIPO Spermidine is our #2 pick.

The one knock is that it’s a synthetic-derived product.

4) Longevity Labs SpermidineLife® Extra+

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Key Features

• Patented CelVio® complex for purity
• Naturally derived spermidine
• ZERO synthetic ingredients or fillers

In terms of overall quality, SpermidineLife® Extra+ from Longevity Labs is tough to beat.

Longevity Labs has an array of spermidine products developed in Austria. They use a specific, patented CelVio® complex that ensures a consistent and pure process. It’s also a natural manufacturing process, so their spermidine gets combined with other polyamines like spermine, as well as micronutrients, and doesn’t contain any synthetic ingredients. 

Overall, simply, it’s among the highest quality spermidine companies out there, and they have the patents, process, and awards to back it up.

Their “Extra+” version contains a higher dose than the original (which we’ll talk about later), with nearly twice the amount of spermidine. Still, it’s less than 2mg of spermidine overall.

Nonetheless, Longevity Labs SpermidineLife® Extra+ is a top-quality product. If cost is not an issue for you, then consider starting here.

The reality is, between our top four products, all are super reputable companies with great products. In a lot of respects, we’re splitting hairs, and you can’t go wrong with LIPO Spermidine, SpermidineLIFE, or Oxford Healthspan Spermidine. 

5) omre Spermidine

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Key Features

• High 10mg dose per serving
• Naturally derived spermidine
• ZERO synthetic ingredients or fillers

omre is another clean, naturally derived spermidine supplement. They go the extra mile for exceptional quality. Every serving of two vegetable capsules contains 1000mg of wheat germ extract, standardized to 1% spermidine. This means every serving provides 10mg of high-quality spermidine.

For a naturally derived option, this product is a great value. This product contains ZERO filler or fluff. Even their capsule is made with the highest quality vegan ingredients, like NuFlow Rice Concentrate.

6) Limitless Life Nootropics Spermidine

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Key features:

• Convenient drops
• Third-party certified
• Synthetic spermidine HCl

This product is for anyone who hates to swallow pills. This liquid formulation contains 6mg of spermidine per mL, making it extremely versatile. Though it doesn’t have the added benefit of the liposomal delivery system like the Renue products, it’s still a great option, and third-party tested so you can be sure the product meets proper standards.

Another benefit to this dropper format is it’s easier to vary the dose. With a capsule, you’re getting whatever the dose of the capsule is. With a liquid dropper, you can start with a smaller dose and titrate up.

7) UltraHealth Liposomal Spermidine

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Key features:

• Liposomal delivery to support bioavailability
• Synthetic spermidine HCl
• Made in an FDA-approved facility

UltraHealth is a biosynthesis company producing pharmaceutical-grade products. Their Liposomal Spermidine is produced in an FDA-approved, cGMP facility with third-party testing to give you peace of mind, and making it a top contender on this list.

Their liposomal formulation ensures that you get the most out of the spermidine to take in.

For under a buck a day, you can get 60 days’ worth of high-quality spermidine. 

If bulk is something you’re after, they have you covered as well. Try their 10-month supply bundle and enjoy even more savings.

8) Life Force Peak NMN

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Key features:

• All-in-one spermidine, berberine, and NMN
• 99% purity NMN
• Synthetic spermidine HCl

If you’re looking for an all-in-one longevity supplement, then Life Force Peak NMN could be exactly what you’re looking for. It contains 3 key ingredients:

• 660 mg of berberine HCl
• 375 mg of NMN
• 5.7 mg of spermidine

Each of these ingredients has been suggested to support longevity through different mechanisms.

This product uses a synthetic form of spermidine and berberine, rather than natural forms. However, they include good doses, have strict testing, and highly purified 99% NMN.

9) Longevity Labs SpermidineLife Original 365

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Key Features

• Patented CelVio® complex for purity
• Naturally derived spermidine
• ZERO synthetic ingredients or fillers

This is the original SpermidineLife® product. It’s a bit less pricey than their other version, but its dose is also smaller, with only 1mg per serving. This may be what you’re looking for if you want to stick to a more conservative dosing regimen.

10) Double Wood Supplements Spermidine

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Key Features

• High 10mg dose
• Great value & money back guarantee
• Synthetic spermidine HCl

Double Wood provides the highest dose at the least expensive upfront cost on our list. They’re also manufactured in the USA and have the testing results of every batch displayed on their site.

This makes it a great option to start out taking spermidine. However, bioavailability is a question, since it doesn’t have other mechanisms like the other products on our list so far. It’s also a synthetic spermidine. 

11) Do Not Age Pure Spermidine

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Key Features

• Worldwide shipping

This third-party tested, GMP supplement from the UK-based company Do Not Age has a promising spermidine supplement. Each capsule contains 8mg of spermidine. They have a full suite of longevity supplements as well, so take a look at their offerings.

How We Ranked

Here are the main factors that went into our rankings of the best spermidine supplement possible. Of course, what may be the best product varies from person to person depending on goals, budget, and more.

So take it all into consideration when making your decision.

Overall Quality

Some products contain various delivery mechanisms that can increase the bioavailability of spermidine, like Renue’s LIPO Spermidine, which has a protective liposomal layer around the spermidine molecule.

Others stand out in quality because they use a naturally-derived form of spermidine, like Oxford Healthspan Primeadine

Absorption

Okay, absorption is a bit of a controversial subject when it comes to spermidine. All of the top products on our list have methods to increase absorption. Primeadine and SpermidineLife are whole-food derived, which may increase absorption.

Renue uses liposomal delivery, which may increase absorption, but has its drawbacks as well. In particular, the spermidine can’t go to work on supporting the gut lining.

Company Quality

We also weighed the strictness of the testing of the product, and the company’s commitment to longevity. For example, Spermidine Life is a company deeply involved directly with the research. There’s little doubt about the quality and efficacy of their products.

Cost/Value

Of course, money is a factor for most of us. While I love Spermidine Life’s quality is much more expensive than other products.

Renue is #1 also because they find this perfect balance. They maintain very high quality and strict testing, while also lowering their prices to be more affordable, even if that means cutting into their own margins.

The Health Benefits of Spermidine

Simply, spermidine may lengthen our lifespan, which it has done in yeast, worms, mice, and human immune cells. For example, this study in Nature showed exactly that.

These types of experiments are a bit tricky to do on humans, as they take about a century, but there’s compelling research to suggest that it carries over.

Anti-Aging and Healthy Aging

As mentioned, this is what all the buzz of spermidine is about. 

Spermidine plays a key role in cellular growth and proliferation, as well as cell death and autophagy (a cellular quality control process where cells breakdown all the junk our bodies no longer need). This one little molecule has been associated with inducing autophagy, and as a result increasing the lifespan of various model organisms. 

Research indicates that our own spermidine levels start to decrease from approximately 25-30 years of age. Interestingly, a recent study showed that many centenarians have spermidine levels similar to that of a young person, also suggesting that it plays a role in longevity.

Other epidemiological research (that is, studies on populations), showed that people who ate more spermidine-rich foods averaged a life expectancy of five years longer.

Since “aging” is so broad, though, we’ve also seen other health and performance benefits from spermidine.

One concrete example, as shown in this study on humans, is that spermidine may help hair growth, particularly if the loss of hair is age-related

Improving Memory and Cognitive Health

A 3-month study showed that spermidine supplementation improved memory in older people with dementia. Importantly, spermidine may also trigger the dissolution and removal of the amyloid-beta plaques that characterize Alzheimer’s disease.

An important double-blind study focused on oral spermidine supplementation in older individuals (60-96 years old) and found a clear correlation between spermidine intake and cognitive performance improvement. This suggests that spermidine supplementation may slow down cognitive decline.

Whether that translates to increased cognitive performance in younger, healthy people remains to be seen. 

Cardiovascular Health Improvements

In mice studies, spermidine has been suggested to improve cardiovascular health. This has also carried over to human population studies, but we still don’t have good research on humans yet. Nonetheless, we’re investigating more whether spermidine could reduce the risk of cardiovascular disease.

One of the proposed mechanisms for this is that spermidine may increase the number of mitochondria in heart cells. In fact, spermidine may contribute to removing old and dysfunctional mitochondria (this is called mitophagy), which is important because these pesky elderly mitochondria can overproduce reactive oxygen species (ROS). In human studies, those who had a greater spermidine intake had lower blood pressures on average, and less cardiovascular disease.

Anti-Inflammatory Properties:

While this research is very early, a study on macrophages and zebrafish (sounds like a fun study) showed that spermidine reduced inflammation and oxidative stress. As mentioned previously, it also aids in mitophagy, which reduces our overall ROS volume, so it may be considered an antioxidant. While speculation, for similar mechanisms some proponents of spermidine say it may support the immune system.

A lot of these benefits need more research. All of them, really. But they’re all pointing in a similar direction: if your goal is to live a longer, healthier live, a spermidine supplement may support you in that.

(As for how it does this, learn more about how spermidine works on a cellular level in the FAQ section.)

Skin microbiome and barrier retention:

As we’re all aware, our skin gets a little tired as we get older. It doesn’t quite perk up in quite the same way. Beyond that, the regular wear and tear of everyday life can also take a toll, and if you experience other skin disorders such as psoriasis, eczema, or acne, this can speed up the aging process.  But don’t lose hope yet.

Spermidine treatment contributes to skin barrier recovery and function, by upregulating collagen and lipid synthesis in these key areas. Researchers found that spermidine contributed to stronger facial skin structure, and a stronger lipid barrier. It also contributed to changing the skin microbiome, reducing the amount of certain bacteria strains found more commonly on older adults. Overall, spermidine turned on genes related to skin improvement.

Spermidine Supplementation FAQ

What’s The Best Time to Take Spermidine?

The top products and researchers don’t suggest a certain time as best. However, they typically recommend that you take spermidine with a meal, as this may support it’s absorption.

Is Natural or Synthetic Spermidine Best?

Natural spermidine has been more well-researched, and seems to have better bioavailability and absorption. Natural spermidine products like Oxford Healthspan Primeadine also contain natural prebiotic fibers to encourage natural spermidine production.

With that said, spermidine HCl (synthetic spermidine), may provide some benefits. However, the top 5 products on our list all use natural spermidine for absorption.

Is Liposomal Spermidine Better?

The research on liposomes is very compelling. The idea is that by encasing supplements in liposomes, they act as bodyguards for the supplements as they get digested. With spermidine specifically, there isn’t strong evidence to suggest that it’s better for absorption than using a naturally-derived option with additional prebiotic fibers. With that said, liposomal options will provide protection that plain synthetic spermidine doesn’t have.

How Might Spermidine Extend Lifespan and Slow Aging?

The most well-understood is spermidine’s ability to increase autophagy.

Autophagy is one of those fancy science words that nobody really understands, so it’s going to get its own question.

Okay, so what the heck is autophagy? And what does spermidine have to do with it?

Basically “increased autophagy” means that the cell’s clean-up crew is hard at work.

Imagine cells without any janitors, street cleaners, or good citizens picking up trash. This is a cell with low levels of autophagy. Now imagine that a cell is well-kept and constantly looked after by a team of workers. That’s a cell with high levels of autophagy. 

This is stimulated by a few well-known longevity pathways, like the suppression of mTOR.

Simply, research has shown that high levels of spermidine mean more autophagy.

Second, research has suggested that spermidine can adjust epigenetic expression. As the theory for longevity goes, part of what causes aging is genes we once “expressed” when we were young, get suppressed as we age.

By turning back the clock on the gene expression, we can slow down (or even reverse) aging. Spermidine may enhance this, per recent studies.

Spermidine as a fasting mimetic

The best way to induce autophagy in our bodies is through fasting, or caloric restriction. There are many ways to do this (ie. intermittent fasting), but another way is through fasting mimetics. Spermidine may mimic the effect of fasting on our body, resulting in the increased autophagy we see in all of the studies we’ve discussed so far. This crucial piece of information can explain why it’s such a popular longevity supplement.

Can I Get Spermidine From Food? Do I Need to Take It As a Dietary Supplement?

Yes, you can get spermidine from food. One study on the polyamine content of foods said, “Spermidine content was high in dry soybean, chicken liver, green peas, corn, shellfish, and blue cheese.” The Japanese soybean dish natto is a great option also, and you can get it at most boujie poke bowl places these days. 

Another option, instead of the standard supplement route, is to buy wheat germ. This is definitely a much more economical route, if you’re on a tight budget.

For example, you can buy this simple wheat germ product from Bob’s Red Mill for under 5 bucks. You’ll have to find a way to use it for cooking, but it contains ample spermidine.

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How Much Spermidine is In Wheat Germ?

According to this study on spermidine, wheat germ has up to 243mg per kilogram of spermidine. This makes wheat germ an effective way to get some extra spermidine intake.

Can You Take Spermidine Every Day?

Yes. In fact, almost all of the studies look at daily supplementation. Every product on the market suggests daily use, and there isn’t any downside to regularly taking it compared to sporadic use. 

Does Spermidine Have Gluten?

Because spermidine comes from wheat germ, most spermidine products on the market contain a small amount of gluten (usually no more than a few milligrams). Nonetheless, wheat germ-derived spermidine supplements are contraindicated if you have celiac disease.

If you need to avoid gluten, we recommend Oxford Healthspan’s Gluten-Free Spermidine, which derives spermidine from different plants.

What Does It Mean That Spermidine is a ‘Polyamine.’

This is a question for your organic chemistry professor, not me. But basically they’re not proteins, but they have amino groups, so chemically they have some stuff in common. More importantly, polyamine synthesis is crucial for cell renewal, growth and repair, and that’s where spermidine comes in. 

Does Spermidine Have Side Effects?

Research on humans has consistently shown the safety and efficacy of spermidine. It seems to be a super safe, simple supplement. (Remember, you get it from ordinary wheat germ.)

That said, it’s still relatively early in terms of research, but most studies we talked about here showed that people had very few issues with taking this supplement.

How much Spermidine should I take?

Several studies have trialed various doses, but the average dosage hovers around 3-4mg per day. This range is considered safe and effective. You can take less, and still likely experience some benefits. 

Can Spermidine help reset your circadian clock?

There is some cellular data (actual cells, not your phone) that suggests Spermidine is able to reset a desynchronized light-dark cycle in cellular models – meaning if you were that cell, and you were working overnight shifts, this molecule could help kick your clock back into it’s normal timing with the sun. Does this apply to humans? Maybe. It’s not yet clear, but the preliminary data gives us a good indication that it may.

Does Spermidine Help With Hair Growth?

This linked has been investigated in this 2011 study. It was a study on organ cultures, but the authors concluded that it provided “the first direct evidence that spermidine is a potent stimulator of human hair growth.” With that said, this is preliminary, and I’d like to see more studies on different aspects of this question before drawing conclusions.

What Other Supplements Support Healthy Aging?

For other popular longevity supplements, check out our guides on the best NMN supplements and the best berberine supplements. Here’s a short summary of other longevity products as well:

Spermidine vs Fisetin:

Fisetin has profound senolytic qualities, which are at the forefront of current anti-aging research. Senolytics is the study of compounds that selectively kill off cells that are no longer dividing but are instead damage neighboring healthy cells.

Based on these senolytic properties, fisetin might have the ability to slow the aging process. While more human studies are needed, what research we do have on fisetin is promising. These two compounds act hand-in-hand through different mechanisms to aid in anti-aging and longevity. 

Spermidine vs. Quercetin:

Quercetin has antioxidant and anti-inflammatory properties, though it acts in a different mechanism compared to Spermidine. It’s also believed to have a wide range of health benefits, from controlling blood sugar and reducing swelling to preventing heart disease and fighting against cancer.

Spermidine vs. NMN:

NMN is a precursor to NAD+. If you have more NMN, you’ll make more NAD+.

On a mechanistic level, NMN can act as an anti-aging supplement by providing fuel for a class of proteins called “sirtuins,” enzymes that help turn metabolic proteins on and off as needed. They’re responsible for the “on and off” switch of tons of proteins that regulate aging, inflammation, detoxification, stress resistance, metabolism, and circadian rhythms (sound familiar?). These two molecules function via separate mechanisms, but have similar downstream impacts.

Spermidine vs. Resveratrol:

Resveratrol protects against oxidative stress mainly by reducing ROS/reactive nitrogen species (RNS) generation, directly scavenging and quenching free radicals, activating antioxidant enzymes, and inducing autophagy. This is strikingly similar to Spermidine in general, however the literature on Resveratrol is still in its infancy.

Spermidine vs. Apigenin:

Apigenin has an extremely intricate mechanism of action that even to this day we are still unravelling. We know that it helps regulate many cell death pathways, which is important for removing senescent cells. It is also involved in activating cell death pathways for cancer cells, and protects against the oxidative stress these cells produce, through enzymatic activation of anti-oxidant pathways. As if that isn’t enough, apigenin also aids in preventing metastasis (the movement of cancer cells from one part of the body to another) and angiogenesis (new blood vessel production, which would provide nutrients and energy to cancer cells – not good). Many of these properties are mirrored in Spermidine as well. People like Dr. Andrew Huberman taken Apigenin on a daily basis.

Spermidine vs. CoQ10:

CoQ10 is an endogenous antioxidant molecule. Like Spermidine, CoQ10 concentration declines with age, so supplementation becomes more important with age. It has a slew of positive benefits associated with it, including blood pressure regulation, cholesterol level reduction, improved cognitive performance, and possibly endurance improvement for those long-distance runners and other athletes.

Where Can I Learn More About Longevity and The Aging Process?

So here’s the deal, I’m a nerd. I tend to prefer books. A great place to get you started is Lifespan by David Sinclair.

Final Thoughts:

We’ve given you a number of high quality options on this page. However, these might not be right for you. Always consult your healthcare provider before starting a new supplement. 

As well, when this article is 10 years old and knock-off products are rampant on the market, beware of taking adulterated and low-quality supplements. Quality is key when it comes to your supplements and health.

Disclaimer: I am a stranger on the internet. Talk to your healthcare provider before taking any dietary supplement.