How Spermidine Can Help Reset Your Sleep and Hormonal Balance During Perimenopause

Meet Spermidine: Your Natural Sleep & Hormone Ally 

So, what exactly is spermidine?

Spermidine is a polyamine molecule found in every living cell. It plays a crucial role in cell renewal, metabolism, and—here’s the exciting part—regulating your internal clock [4].

Research shows spermidine has unique abilities to support circadian rhythm balance and hormonal harmony, making it especially helpful for women navigating perimenopause.

Here’s how:

1. Resets Your Sleep-Wake Cycle

Spermidine helps modulate the very genes that control your circadian rhythm—acting like a reset button for disrupted sleep patterns [1].

The result? Smoother melatonin production, deeper sleep, and fewer frustrating night-time awakenings [5].

2. Supports Oestrogen Naturally

One study tracked women supplementing with spermidine over 30 days and saw up to a 37% increase in estradiol levels [6].

More balanced oestrogen = improved sleep, fewer hot flashes, and steadier moods.

3. Tames Cortisol, Boosts DHEA

High cortisol at night = restless sleep and that wired-but-tired feeling.

Spermidine has been shown to lower cortisol levels while increasing DHEA, your body’s anti-stress hormone [7]. Translation: calmer evenings, better sleep, and sustained energy the next day.

4. Promotes Cellular Clean-Up (aka Autophagy)

Spermidine stimulates autophagy—your body’s internal “spring cleaning” process. This helps optimise hormone production, including melatonin, and supports longevity at the cellular level [8].

Bonus? Autophagy is also key for skin health. When your cells are functioning optimally, it shows on your face.

Where to Find Spermidine Naturally (And Why It’s Often Not Enough)

You’ll find spermidine in foods like:

• Wheat germ
• Mushrooms
• Aged cheese
• Soybeans
• Green peas
• Natto (fermented soybeans)

Plus, your gut microbiome naturally produces spermidine too.

But here’s the rub:

As we age, our gut’s ability to produce spermidine declines. Combine that with hormonal shifts, stress, and modern diets—and it becomes harder to get the levels you need from food alone.

You’d have to eat a LOT of natto and wheat germ to hit optimal levels (and let’s face it, natto isn’t everyone’s favourite).

Why I Personally Swear by Primeadine Spermidine

For me, spermidine is a nightly non-negotiable.

I use Primeadine every evening because I’ve seen firsthand how it:

• Helps me fall asleep faster and stay asleep longer
• Smooths out my hormonal shifts
• Leaves my skin noticeably brighter (yes, autophagy works from the inside out!)

Whether it’s the Primeadine Original (from Japanese wheat germ extract) or Primeadine GF (from chlorella and citrus peel, perfect if you’re gluten-free), both formulas include prebiotics to support your gut’s own spermidine production over time.

This is one of those quiet but powerful tools in my toolkit—and it might just become yours, too.

Ready to Support Your Sleep and Hormones Naturally?

Perimenopause may feel like your body is on a rollercoaster, but small, science-backed steps like this can help you reclaim your rhythm and restore balance.

If you’re ready to biohack your sleep, support your hormones, and feel more like yourself again, spermidine is worth having in your corner.

Learn more about Primeadine here.  It contains natural, food-sourced bioavailable spermidine (the only type proven by science) with prebiotics to support your gut’s own production.  And if you’d like to try Primeadine for yourself, click here and use code ANGELA15 to save 15%

References

[1] Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. 2023 May 1. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 30137792

[2] Zisapel N. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Br J Pharmacol. 2018 Aug;175(16):3190-3199.

[3] Brown AMC, Gervais NJ. Role of Ovarian Hormones in the Modulation of Sleep in Females Across the Adult Lifespan. Endocrinology. 2020 Sep 1;161(9):bqaa128.

[4] Ni YQ, Liu YS. New Insights into the Roles and Mechanisms of Spermidine in Aging and Age-Related Diseases. Aging Dis. 2021 Dec 1;12(8):1948-1963.

[5] Wortha SM, Schulz J, et al. Association of spermidine blood levels with microstructure of sleep-implications from a population-based study. Geroscience. 2024 Feb;46(1):1319-1330.

[6] Bendera R, Wilson L. The Regulatory Effect of Biogenic Polyamines Spermine and Spermidine in Men and Women. Open Journal of Endocrine and Metabolic Diseases, 2019.

[7] Bendera R, Wilson LS. The Regulatory Effect of Biogenic Polyamines Spermine and Spermidine on Hormones in Humans. Open Journal of Endocrine and Metabolic Diseases. 2019.

[8] Madeo F, Bauer MA, Carmona-Gutierrez D, Kroemer G. Spermidine: a physiological autophagy inducer acting as an anti-aging vitamin in humans? Autophagy. 2019 Jan;15(1):165-168