Spermidine

Tier 3 — weak evidence · Autophagy · Longevity · Cognitive aging

Triggers cellular autophagy (self-cleaning). Animal longevity data is compelling, and a 2024 pilot trial (60 adults, 12 months) showed improved cognitive scores vs. placebo. Found naturally in wheat germ, soy, and mushrooms. Human evidence is very early-stage with no established therapeutic dose yet. Generally safe at dietary intake levels.

Dose: 1.2 mg/day in trials (wheat germ-derived spermidine); dietary sources may be sufficient