Mushrooms and Healthy Aging
Mushrooms and Healthy Aging:
The Ergothioneine Advantage
Written by: Clement Ng, Nutritionist of HealthPro | 6
minutes read
The
Hidden Power of Mushrooms
The results of a population study involving 15,000
participants followed over 20 years showed
·
16% lower risk of death among those who
regularly consumed mushrooms
·
35% decrease in all-cause mortality among those
who consumed one serving of mushrooms a day in place of red or processed meat
These health benefits are believed to be conferred by an
amino acid known as ergothioneine (EGT), which is found in relatively high
concentrations in mushrooms and fungi
EGT cannot be produced by the human body, yet a highly specialized
transporter exists to facilitate its uptake into cells throughout the body
This transporter is highly specific to EGT and can transport
it up to 100 times more efficiently than other previously thought possible
substrates
Once absorbed, EGT is often found concentrated in eyes,
brain, red blood cells, liver, and kidney, where it can persist for weeks even
after supplementation stops
The preferential accumulation of EGT in tissues most
vulnerable to stress suggests its protective role in the human body
Research-Backed
Benefits of Ergothioneine
a. Preserves Telomeres
Telomeres are protective caps at the ends of chromosomes
that shorten with age
A study on EGT-treated human cells has shown
- significantly longer median telomere length
- a significantly lower percentage of short telomeres
- a reduced rate of telomere shortening
The results were even more pronounced in cells exposed to
oxidative stress, indicating the potential of EGT in mitigating oxidative damage
The mechanism by which EGT preserves telomeres is thought to
involve activated telomerase, an enzyme that lengthens telomeres but is typically
inactive in healthy adult cells
b. Preserves Cognitive Function
A Singapore-based study linked low plasma EGT levels to
subsequent cognitive decline and neurodegenerative conditions
Conversely, individuals with higher plasma EGT levels showed
- a 50% reduced risk of cognitive decline over five years
- better memory performance across all age groups
- brain activity patterns similar to younger individuals
Professor Barry Halliwell, a leading expert on antioxidants
at the National University of Singapore, explained that EGT helps preserve
mitochondrial function, thereby promoting neurogenesis and enhancing the activity
of brain-related factors.
This is supported by a recent study showing that EGT significantly
increases the expression of brain-derived neurotrophic factor (BDNF), which
plays an important role in learning and memory
Further evidence comes from a clinical trial in which both
healthy individuals and those with mild cognitive impairment experienced
significant improvements in verbal memory, working memory, and sustained
attention when supplemented with 5mg of EGT compared to a placebo group
Another study reported similar findings where plasma EGT
levels are inversely correlated with age-related diseases, including
Parkinson’s and Alzheimer’s diseases
c. Protects DNA
DNA is constantly exposed to free radicals, either as
byproducts of metabolic processes or from environmental factors such as UV
radiation and pollution
Failure to keep up with DNA repair can result in cellular
dysfunction and an increased risk of cancer
EGT appears beneficial in protecting DNA by enhancing
cellular repair mechanisms and preventing damage to the DNA
For instance, EGT may help prevent skin cancer by acting as
a built-in ‘sunscreen’, absorbing UV light at the same wavelength as DNA does to
protect it from UV-induced damage
d. Supports Cardiovascular Health
A large-scale cohort study in Sweden revealed a strong association
between high EGT levels and improved cardiovascular health
- 21% reduction in cardiovascular mortality
- 15% lower risk of coronary artery disease
- 14% reduction in overall mortality
These findings suggest a significant role of EGT in reducing
the risk of cardiovascular disease, one of the leading causes of death
worldwide.
e. Improves Defence against Oxidative Stress and Frailty
Frailty, often caused by reduced antioxidant capacity and declining
physical performance, is a major threat to quality of life in older adults. EGT
has been suggested to help protect against frailty
EGT exerts its antioxidant effects via the activation of
Nrf2, a master regulator of cellular antioxidant defences
This activation increases the expression of antioxidant
genes and enhances glutathione production and regeneration
Additionally, EGT has also shown promising results in
preventing locomotor decline and improving physical performance during aging in
animal studies
A strong antioxidant defence system and maintained physical
function during aging may ultimately reduce susceptibility to frailty
The
Breakthrough NAD+ Discovery
Recent research suggests that EGT may have a direct impact
on NAD+ levels.
EGT accumulates in muscle mitochondria during exercise, triggering
downstream processes that elevates NAD+ levels
Higher NAD+ levels may enhance physical performance by promoting
muscle vascularization and increasing muscle mass
In line with the above, an animal study showed that EGT
supplementation in rats increased NAD+ levels and nearly doubled exercise
endurance and running distance
Emerging research suggests that EGT and NAD+ precursors work
through distinct but complementary mechanisms: NAD+ precursors directly
increase NAD+ synthesis, while EGT enhances NAD+ regeneration
Food
Sources of Ergothioneine
Mushrooms are the richest dietary source of EGT, as they
naturally produce it themselves
However, concentrations vary widely among species, with the
highest levels found in
·
Golden oyster mushrooms
·
Porcini mushrooms
·
King oyster mushroom
·
Maitake mushroom
·
Shiitake mushroom
Although present in much lower amounts, EGT can also be
found in
· Animal products such as liver and kidney
· Legumes including black beans, kidney beans, and red beans
· Whole grains such as oat bran and wheat
· Fermented foods including tempeh, natto, miso, and sauerkraut
Application
As science continues to evolve, more compounds are being
identified for their roles in healthy longevity.
As an emerging ‘longevity vitamin’, EGT offers multi-pathways
benefits rather than targeting a single mechanism
Clinical trials have indicated that daily supplementation of
5-30mg of EGT is safe and may support longevity
Life
Extension Essential Youth L-Ergothioneine 5mg, 30 vege caps provides an
optimal dose that is efficiently absorbed and retained.
Individuals who do not regularly consume mushrooms, or who
are interested to optimize their healthspan, may consider supplementation to
support healthy aging and disease prevention.
References
1.
Barry Halliwell, I. C. (2024). Are age-related
neurodegenerative diseases caused by a lack of the diet-derived compound
ergothioneine? Free Radical Biology and Medicine, 217, 60-67.
2. Caiyue Shi, S. A. (2025). Ergothioneine Stimulates
Ca2+-Mediated Brain-Derived Neurotrophic Factor Expression in NE-4C Nerve
Cells. ACS Omega, 10(7).
3. Djibril M Ba, X. G.-S. (2021). Association of
mushroom consumption with all-cause and cause-specific mortality among
American adults: prospective cohort study findings from NHANES III. Nutrition
Journal, 20(1).
4. Dunja Petrovic, L. S. (2025). Ergothioneine improves
healthspan of aged animals by enhancing cGPDH activity through CSE-dependent
persulfidation. Cell Metabolism, 37(2), 542-556.
5. Einar Smith, F. O.-M. (2020). Ergothioneine is
associated with reduced mortality and decreased risk of cardiovascular
disease. Heart, 106(9), 691-697.
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8. Irwin K Cheah, B. H. (2021). Ergothioneine, recent
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Memory Clinics. Antioxidants, 11(9), 1717.
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13. Nelli G Markova, N. K.-J. (2009). Skin cells and
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1168 - 1176.
14. Priscilla Samuel, M. T. (2020). Ergothioneine
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of Dietary Supplements, 19(2), 212-225.
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on thecognitive function improvement in healthy volunteersand mild cognitive
impairment subjects–A randomized,double-blind, parallel-group comparison
study. Japanese Pharmacology and Therapeutics, 48(4), 685-697.
16. You-Cheng Hseu, Y. V.-Z.-C.-L. (2020). The Antiaging
Activity of Ergothioneine in UVA-Irradiated Human Dermal Fibroblasts via the
Inhibition of the AP-1 Pathway and the Activation of Nrf2-Mediated
Antioxidant Genes. Oxidative Medicine and Cellular Longevity.
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