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A double-blind, placebo-controlled trial finds that supplementation with spermidine, a compound known to enhance autophagy, improved memory performance in older individuals after three months compared to placebo (pilot study).
The dose of spermidine used in this study was 1.2 mg per day.
Foods rich in spermidine are wheat germ (440 mg/kg), aged cheese (200 mg/kg for 1-year old cheddar), legumes (approx. 100-300 mg/kg for dried soybeans, natto and tempeh and 65 mg/kg for cooked green peas), mushrooms (89 mg/kg), chicken liver (49 mg/kg), broccoli and cauliflower (aprox. 30-40 mg/kg), mango (30mg/kg), celeriac (27 mg/kg) as well as whole grains and potatoes (approx. 10-50 mg/kg).