Rankings / Longevity — Senolytics & Polyphenols
Spermidine
Longevity · Polyamine (autophagy inducer)
Tier B
What this is
Kiechl 2018: higher dietary spermidine associated with reduced all-cause mortality in Austrian Bruneck cohort. POLYCAD trial in elderly CAD patients results expected 2026. Strongest human observational data among the "autophagy inducers."
Mechanism
Natural polyamine; induces autophagy via direct activation; eIF5A hypusination cofactor; mitochondrial biogenesis; reduced protein aggregation
Dose & route
1-3 mg/day (dietary 7-10 mg from wheat germ, aged cheese, natto)
Citations
- https://academic.oup.com/ajcn/article/108/2/371/5086535
- https://www.nature.com/articles/s41591-016-0017-4
- https://link.springer.com/article/10.1186/s13063-025-09176-z
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.