Spermidine For Longevity

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝How much evidence is there behind the longevity-related benefit related to spermidine, and more specifically, does it cause autophagy?❞

A short and simple answer to the latter question: yes, it does:

Spermidine: a physiological autophagy inducer acting as an anti-aging vitamin in humans?

For anyone wondering what autophagy is: it’s when old cells are broken down and consumed by the body to make new ones. Doing this earlier rather than later means that the genetic material is not yet so degraded when it is copied, and so the resultant new cell(s) will be “younger” than if the previous cell(s) had been broken down and recycled when older.

Indeed, we have written previously about senolytic supplements such as fisetin, which specialize in killing senescent (aging) cells earlier:

Fisetin: The Anti-Aging Assassin

As for spermidine and longevity, because of its autophagy-inducing properties, it’s considered a caloric restriction mimetic, that is to say, it has the same effect on a cellular level as caloric restriction. And yes, while it’s not an approach we regularly recommend here (usually preferring intermittent fasting as a CR-mimetic), caloric restriction is a way to fight aging:

Is Cutting Calories The Key To Healthy Long Life?

As for how spermidine achieves similarly:

Spermidine delays aging in humans

However! Both of the scientific papers on spermidine use in humans that we’ve cited so far today have conflict of interests statements made with regard to the funding of the studies, which means there could be some publication bias.

To that end, let’s look at a less glamorous study (e.g. no “in humans” in the title because, like most longevity studies, it’s with non-human animals with naturally short lifespans such as mice and rats), like this one that finds it to be both cardioprotective and neuroprotective and having many anti-aging benefits mediated by inducing autophagy:

A review on polyamines as promising next-generation neuroprotective and anti-aging therapy

(the polyamines in question are spermidine and putrescine, which latter is a similar polyamine)

Lastly, let’s answer a few likely related questions, so that you don’t have to Google them:

Does spermidine come from sperm?

Amongst other places (including some foods, which we’ll come to in a moment), yes, spermidine is normally found in semen (in fact, it’s partly responsible for the normal smell, though other factors influence the overall scent, such as diet, hormones, and other lifestyle factors such as smoking, alcohol use etc) and that is how/where it was first identified.

Does that mean that consuming semen is good for longevity?

Aside from the health benefits of a healthy sex life… No, not really. Semen does contain spermidine (as discussed) as well as some important minerals, but you’d need to consume approximately 1 cup of semen to get the equivalent spermidine you’d get from 1 tbsp of edamame (young soy) beans.

Unless your lifestyle is rather more exciting than this writer’s, it’s a lot easier to get 1 tbsp of edamame beans than 1 cup of semen.

Here are how some top foods stack up, by the way—we admittedly cherry-picked from the near top of the list, but wheatgerm is an even better source, with cheddar cheese and mushrooms (it was shiitake in the study) coming after soy:

Frontiers in Nutrition | Polyamines in Food

Alternatively, if you prefer to just take it in supplement form, here’s an example product on Amazon, giving 5mg per capsule (which is almost as much as the 1 cup of semen or 1 tbsp of edamame that we mentioned earlier).

Enjoy!

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  • Plum vs Nectarine – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing plums to nectarines, we picked the nectarines.

    Why?

    Both are great! But nectarines win at least marginally in each category we look at.

    In terms of macros, plums have more carbs while nectarines have more fiber, resulting of course in a lower glycemic index. Plums do have a low GI also; just, nectarines have it better.

    When it comes to vitamins, plums have more of vitamins A, B6, C, and K, while nectarines have more of vitamins B1, B2, B3, B5, E, and choline.

    In the category of minerals, plums are great but not higher in any mineral than nectarines; nectarines meanwhile have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

    All in all, enjoy both. And if having dried fruit, then prunes (dried plums) are generally more widely available than dried nectarines. But if you’re choosing one fruit or the other, nectarine is the way to go.

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  • Evidence doesn’t support spinal cord stimulators for chronic back pain – and they could cause harm

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In an episode of ABC’s Four Corners this week, the use of spinal cord stimulators for chronic back pain was brought into question.

    Spinal cord stimulators are devices implanted surgically which deliver electric impulses directly to the spinal cord. They’ve been used to treat people with chronic pain since the 1960s.

    Their design has changed significantly over time. Early models required an external generator and invasive surgery to implant them. Current devices are fully implantable, rechargeable and can deliver a variety of electrical signals.

    However, despite their long history, rigorous experimental research to test the effectiveness of spinal cord stimulators has only been conducted this century. The findings don’t support their use for treating chronic pain. In fact, data points to a significant risk of harm.

    What does the evidence say?

    One of the first studies used to support the effectiveness of spinal cord stimulators was published in 2005. This study looked at patients who didn’t get relief from initial spinal surgery and compared implantation of a spinal cord stimulator to a repeat of the spinal surgery.

    Although it found spinal cord stimulation was the more effective intervention for chronic back pain, the fact this study compared the device to something that had already failed once is an obvious limitation.

    Later studies provided more useful evidence. They compared spinal cord stimulation to non-surgical treatments or placebo devices (for example, deactivated spinal cord stimulators).

    A 2023 Cochrane review of the published comparative studies found nearly all studies were restricted to short-term outcomes (weeks). And while some studies appeared to show better pain relief with active spinal cord stimulation, the benefits were small, and the evidence was uncertain.

    Only one high-quality study compared spinal cord stimulation to placebo up to six months, and it showed no benefit. The review concluded the data doesn’t support the use of spinal cord stimulation for people with back pain.

    What about the harms?

    The experimental studies often had small numbers of participants, making any estimate of the harms of spinal cord stimulation difficult. So we need to look to other sources.

    A review of adverse events reported to Australia’s Therapeutic Goods Administration found the harms can be serious. Of the 520 events reported between 2012 and 2019, 79% were considered “severe” and 13% were “life threatening”.

    We don’t know exactly how many spinal cord stimulators were implanted during this period, however this surgery is done reasonably widely in Australia, particularly in the private and workers compensation sectors. In 2023, health insurance data showed more than 1,300 spinal cord stimulator procedures were carried out around the country.

    In the review, around half the reported harms were due to a malfunction of the device itself (for example, fracture of the electrical lead, or the lead moved to the wrong spot in the body). The other half involved declines in people’s health such as unexplained increased pain, infection, and tears in the lining around the spinal cord.

    More than 80% of the harms required at least one surgery to correct the problem. The same study reported four out of every ten spinal cord stimulators implanted were being removed.

    A man lying on a bed with a hand on his lower back.
    Chronic back pain can be debilitating. CGN089/Shutterstock

    High costs

    The cost here is considerable, with the devices alone costing tens of thousands of dollars. Adding associated hospital and medical costs, the total cost for a single procedure averages more than $A50,000. With many patients undergoing multiple repeat procedures, it’s not unusual for costs to be measured in hundreds of thousands of dollars.

    Rebates from Medicare, private health funds and other insurance schemes may go towards this total, along with out-of-pocket contributions.

    Insurers are uncertain of the effectiveness of spinal cord stimulators, but because their implantation is listed on the Medicare Benefits Schedule and the devices are approved for reimbursement by the government, insurers are forced to fund their use.

    Industry influence

    If the evidence suggests no sustained benefit over placebo, the harms are significant and the cost is high, why are spinal cord stimulators being used so commonly in Australia? In New Zealand, for example, the devices are rarely used.

    Doctors who implant spinal cord stimulators in Australia are well remunerated and funding arrangements are different in New Zealand. But the main reason behind the lack of use in New Zealand is because pain specialists there are not convinced of their effectiveness.

    In Australia and elsewhere, the use of spinal cord stimulators is heavily promoted by the pain specialists who implant them, and the device manufacturers, often in unison. The tactics used by the spinal cord stimulator device industry to protect profits have been compared to tactics used by the tobacco industry.

    A 2023 paper describes these tactics which include flooding the scientific literature with industry-funded research, undermining unfavourable independent research, and attacking the credibility of those who raise concerns about the devices.

    It’s not all bad news

    Many who suffer from chronic pain may feel disillusioned after watching the Four Corners report. But it’s not all bad news. Australia happens to be home to some of the world’s top back pain researchers who are working on safe, effective therapies.

    New approaches such as sensorimotor retraining, which includes reassurance and encouragement to increase patients’ activity levels, cognitive functional therapy, which targets unhelpful pain-related thinking and behaviour, and old approaches such as exercise, have recently shown benefits in robust clinical research.

    If we were to remove funding for expensive, harmful and ineffective treatments, more funding could be directed towards effective ones.

    Ian Harris, Professor of Orthopaedic Surgery, UNSW Sydney; Adrian C Traeger, Research Fellow, Institute for Musculoskeletal Health, University of Sydney, and Caitlin Jones, Postdoctoral Research Associate in Musculoskeletal Health, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • High-Octane Brain – by Dr. Michelle Braun

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    True to the title, Dr. Braun jumps straight into action here, making everything as practical as possible as quickly as possible and giving the most attention to the science-based steps to take. Thereafter, and almost as an addendum, she gives examples of “brain role models” from various age groups, to show how these things can be implemented and benefitted-from in the real world.

    The greatest strength of this book is that it is the product of a lot of hard science made easy; this book has hundreds of scientific references (of which, many RCTs etc), and many contributions from other professionals in her field, to make one of the most evidence-based guidebooks around, and all presented in one place and in a manner that is perfectly readable to the layperson.

    The style, thus, is easy-reading, with references for those who want to jump into further reading but without that being required for applying the advice within.

    Bottom line: if you’d like to improve your brain with an evidence-based health regiment and minimal fluff, this is the book for you.

    Click here to check out High-Octane Brain, and level-up yours!

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  • Collard Greens vs Watercress – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing collard greens to watercress, we picked the collard greens.

    Why?

    It was close! But…

    In terms of macros, collard greens have 8x the fiber, 4x the carbs, and slightly more protein. The fiber-to-carbs ratio also gives collard greens the lower glycemic index, although honestly, nobody is getting metabolic disease from eating watercress. Still, by the numbers it’s a clear win for collard greens, and especially 8x the fiber is not to be undervalued!

    When it comes to vitamins, things were much more even; collard greens have more of vitamins A, B3, B9, K, and choline, while watercress has more of vitamins B1, B2, B5, C, and E. They’re tied on vitamin B6, so that makes a 5.5:5.5 tie overall. Looking for a tiebreaker, collard greens’ margins of difference are greater, so we could call this a tie or the narrowest of wins for collard greens ion this category.

    In the category of minerals, collard greens have more calcium, copper, iron, manganese, and zinc, while watercress has more copper, phosphorus, potassium, and selenium. They’re tied on magnesium. This time the margins of difference are also comparable, so there’s really no tiebreaker available for this one. Thus, an absolute tie on minerals.

    Looking at polyphenols, watercress has slightly more, with the main contender being 4mg/100g quercetin.

    Adding up the sections results in either a tie or a slight for collard greens based on the tiebreaker in the vitamins category.

    We can also put the two clear wins (one for collard greens and one for watercress), and say that in our opinion, collard greens’ 4g/100g fiber beats watercress’s 4mg/100g quercetin.

    Quercetin is great and all, but:

    1. if you buy a quercetin supplement like this one on Amazon it’s 1000mg capsules, so how critical is watercress’s 4mg, really? Yes, getting it from food is better, but it’s not 25,000% better.
    2. no doctor that we know of is saying “you need more quercetin or you’re going to die”, but they do say “you need more fiber or you’re going to die”
    3. indeed, the WHO passionately proclaims that 95% of people in the US especially desperately need to eat more fiber, whereas there is no similar giant public health campaign begging people to have 4mg more of quercetin

    …so we’ll say that’s another tiebreaker in favor of collard greens.

    In short: collard greens scrape a win based on several tiebreakers, but watercress was a very close contender indeed!

    Of course, by all means enjoy either or (ideally!) both; diversity is good.

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    Enjoy!

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  • The Blue Zones, Second Edition – by Dan Buettner

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    Eat beans & greens, take walks, have a purpose; you can probably list off the top of your head some of the “advices from Blue Zones”, so what makes this book stand out?

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    For example, a lot of books about the Blue Zones mention the importance of community—but they don’t go into much detail of what that looks like… And they certainly don’t tend to explain what we should do about it.

    And that’s because community is often viewed as environmental in a way that we can’t control. If we want to take supplements, eat a certain way, exercise, etc, we can do all those things alone if we want. But if we want community? We’re reliant on other people—and that’s a taboo in the US, and US-influenced places.

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    Bottom line: this is the Blue Zones book that digs deeper than others, and makes the advices much more applicable no matter where we live.

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  • Older people’s risk of abuse is rising. Can an ad campaign protect them?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Elder abuse is an emerging public health and safety issue for communities of high-income countries.

    The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

    This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

    But is investing in community awareness of elder abuse the best use of scarce resources?

    Nuttapong punna/Shutterstock

    What is elder abuse?

    The World Health Organization (WHO) defines elder abuse as

    […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

    Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

    Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

    Living longer and wealthier

    The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

    People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

    Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

    Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

    Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

    Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

    Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

    Who perpetrates elder abuse?

    Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

    Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

    Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

    Is an advertising campaign the answer?

    The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

    The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

    There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

    We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

    But the campaign can’t hurt, right?

    Actually, the dangers that could come with an advertising campaign are two-fold.

    First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

    Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

    Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

    Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

    Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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