Spermidine and Hormonal Health: Unlocking Vitality for Women
By Lisa Collins | Fact Checked | Sources
Hormones influence everything from energy levels to sleep, mood, skin, and cognitive clarity. As we move through life, especially from our mid-thirties onward, many women experience shifts in their hormonal balance that can leave them feeling depleted, overwhelmed, or simply not themselves, and wondering why. While hormone replacement therapy (HRT) remains a traditional option for addressing hormonal imbalances, it may not be suitable or desirable for everyone due to concerns about side effects, long-term risks, or personal preference. As a result, many are seeking alternative ways to support hormonal health.
One promising avenue is using a naturally occurring compound called spermidine, which has gained attention for its role in promoting cellular renewal and helping maintain balance within the endocrine system.
What Exactly is Spermidine?
Spermidine is a naturally occurring polyamine compound in every body cell, plant, and food. It is a potent promoter of autophagy, a natural cellular process that recycles and clears out damaged components and regenerates healthier ones [1]. Think of it as your body’s internal clean-up crew, renewing and repairing to support and boost cellular health. Autophagy is critical for cellular health and supports the balance and function of hormones, allowing the endocrine system to respond more efficiently to the body’s needs. In addition to its role in autophagy, spermidine possesses notable antioxidant and anti-inflammatory properties. These help protect hormone-producing cells from oxidative stress and inflammation, which can impair hormone synthesis and disrupt hormonal signaling.
Unfortunately, spermidine levels naturally decline as we age, which can directly impact our hormonal health. This decline can contribute to fatigue, poor sleep, brain fog, thinning hair, and mood swings - all signs that our hormones may be out of balance.
Hormones and Autophagy: The Link
The hormonal system is intricately tied to cellular health and function. Hormones are produced and regulated by specialised cells in glands like the ovaries, adrenal glands, and the thyroid, and the health of these cells is fundamental to hormonal balance [2]. Autophagy helps ensure that these hormone-producing cells remain robust, efficient, and capable of responding to the body’s changing needs. As we age, autophagy becomes less efficient, which can lead to cellular damage and decreased hormone production or sensitivity. This decline in cellular health is particularly impactful during times of hormonal fluctuation, such as perimenopause, menopause, and periods of chronic stress. By activating autophagy, spermidine supports the cleanup and renewal of these cells, thereby enhancing the body’s ability to regulate hormone levels more effectively.
Spermidine and Female Sex Hormones
Women’s sex hormones support a range of physiological processes from reproductive health to mood regulation and metabolic function. As we age, oxidative stress and mitochondrial dysfunction can impair the production and responsiveness of these hormones.
The two key sex hormones in women’s health that you’ve likely heard a lot about are estrogen and progesterone. Estrogen regulates the reproductive system and influences bone density, cardiovascular function, and cognitive performance. Progesterone works in tandem by supporting menstrual cycle regularity and promoting sleep and mood stability through its calming effects on the nervous system [3]. As women age, particularly during the transition into menopause, levels of both hormones decline significantly, causing disruptions to overall health.
Spermidine may help restore hormonal balance by promoting healthier cellular environments via autophagy within the endocrine system. This is particularly true during periods of natural decline, such as perimenopause and menopause. For instance, clinical data shows a 37% increase in estradiol levels, the most potent form of oestrogen, following 30 days of spermidine supplementation and improvements in vasomotor symptoms such as hot flashes and night sweats, which frequently disrupt sleep and well-being [4].
Additionally, spermidine impacts cortisol, tying in with an effect on female sex hormones as high cortisol levels (the body’s ‘stress hormone’) can suppress estrogen and progesterone synthesis. It has been shown to reduce cortisol levels while simultaneously increasing DHEA, a hormone that acts as a natural cortisol antagonist [4]. This rebalancing effect is particularly beneficial during peri-menopause, where elevated cortisol can disrupt sleep and hormonal stability. By modulating cortisol and boosting DHEA, spermidine may support a healthier estrogen-to-progesterone ratio, potentially alleviating estrogen dominance symptoms often experienced in later life.
Spermidine and fertility
In addition to its effects on sex hormones, spermidine has demonstrated potential in supporting fertility. A study published in Nature found that spermidine levels decline with age in ovarian tissue, and supplementation restored ovarian function by enhancing mitophagy, a subtype of autophagy targeting the removal of damaged mitochondria, thereby improving follicle development and egg quality [5]. Additionally, in animal studies, spermidine supplementation promoted egg maturation and early embryonic development and rejuvenated ovarian cells, highlighting its role in maintaining hormonal vitality and reproductive potential [6].
Sleep Hormones and Spermidine
Sleep is an absolute cornerstone of hormonal health. During sleep, our bodies produce and regulate essential hormones. A key sleep regulator is the circadian rhythm, the body’s internal clock that governs the sleep-wake cycle over 24 hours. This rhythm is primarily influenced by light exposure and is regulated by the hormone melatonin, which is secreted in response to darkness to promote sleep. However, with age and hormonal fluctuations, melatonin production often declines, and circadian rhythms become disrupted, leading to poor sleep and further hormonal imbalance [7].
Research indicates that spermidine helps maintain a regular circadian rhythm through its promotion of autophagy, which itself follows a daily cycle aligned with sleep-wake patterns. By supporting this internal clock, spermidine promotes more restorative and consistent sleep, which in turn enhances hormone production and balance [8]. Additionally, spermidine’s anti-inflammatory properties help reduce sleep disturbances caused by chronic inflammation, which can impair melatonin synthesis and disrupt sleep-related hormonal signaling. Mitigating inflammation and supporting cellular conditions conducive to hormone production, including melatonin and spermidine, could help promote stable and restorative sleep patterns [9].
Furthermore, circadian rhythm closely regulates cortisol secretion, ideally peaking in the morning to promote alertness and gradually declining throughout the day to allow for restful sleep at night. However, during perimenopause, this natural rhythm is often disrupted, leading to elevated nighttime cortisol levels that impair sleep quality and contribute to fatigue [10]. Spermidine’s impact on cortisol and DHEA [4] may therefore support the restoration of a healthy cortisol rhythm, promoting better sleep regulation and more sustained energy levels throughout the day.
Many women who take spermidine report more profound, more restful sleep and improvements in sleep quality metrics such as deep sleep and heart rate variability (HRV), especially when taken in the evening. These benefits highlight spermidine’s multifaceted support for the complex relationship between sleep and hormones, making it particularly valuable for sleep-related symptoms during hormonal transitions.
Incorporating Spermidine Into Your Hormonal Health Routine
Integrating spermidine into your routine may be beneficial if you’re exploring ways to support hormonal health naturally. While certain foods contain spermidine, consistently reaching therapeutic levels through diet alone can be tricky. Primeadine, a high-quality, wheat germ-derived spermidine supplement similar to those used in research studies, offers a practical way to achieve consistent levels of this compound. The Original formula provides food-based spermidine to support cellular renewal and hormonal balance, while the Gluten-Free (GF) version ensures those with dietary sensitivities can access the same benefits. With consistent use, many report improved sleep quality, energy balance, hair and skin vitality, and hormonal resilience.
Final Thoughts
Navigating hormonal changes doesn’t have to mean feeling out of sync with your body. Supporting hormonal health through cellular renewal offers a proactive, gentle approach that complements the body’s natural rhythms. For those looking beyond conventional options, spermidine is a promising way to maintain balance, energy, and a stronger sense of self through ageing.
