In the Nutrition Facts video above, Dr. Michael Greger evaluations the scientific literature displaying that ergothioneine, a sulfur-containing amino acid present in mushrooms, is an actual powerhouse with regards to selling longevity.
For instance, he cites a 2020 research1 revealed within the journal Heart, which discovered that out of 112 measured plasma metabolites:
“Ergothioneine was the metabolite most importantly related to decrease morbidity and mortality, being related to a decrease danger of CAD [coronary artery disease], stroke, dying of all causes, and dying of cardiovascular causes.”
The authors concluded that “increased ergothioneine was an impartial marker of decrease danger of cardiometabolic illness and mortality, which doubtlessly may be induced by a particular wholesome dietary consumption.”
Mushrooms that include ergothioneine embrace pine mushrooms, oyster mushrooms, shiitake, king boletes, porcinis, chanterelles, lion’s mane and Enokitake,2 simply to call a couple of.
Porcini, shiitake, oyster, maitake and king oyster usually include the best quantities. White button mushrooms additionally include it, however in far decrease quantities. Greger presents some comparative knowledge on these mushrooms in his video.
We Were Made to Eat Mushrooms
As famous by Greger, ergothioneine was largely ignored till 2005, when scientists found that the majority human tissues have a extremely particular carnitine-based3 transporter for ergothioneine.4
This transporter is even chronobiologically upregulated earlier than mealtimes. These details strongly point out that mankind was designed to eat and reap particular advantages from mushrooms. But what are these advantages, precisely?
One of the mechanisms of motion that make ergothioneine so helpful for well being is its antioxidant properties,5,6 that are much like that of glutathione.7 As an antioxidant, it reduces mobile harm by gobbling up dangerous free radicals.
It has an additional edge over many different antioxidants, nevertheless, as a result of it accumulates in tissues and organs after ingestion,8 and will help stop oxidative harm in these tissues over an extended time period.9
What’s extra, the tissues during which it tends to build up essentially the most are tissues that additionally are usually extra liable to free radical harm, such because the lenses of your eyes and liver, in addition to tissues which can be extra delicate to break typically, reminiscent of bone marrow, seminal fluid and blood.
Mushrooms May Protect Mitochondrial Health
Remarkably, it could even accumulate in, and shield, your mitochondria,10 the tiny organelles inside your cells that produce mobile power within the type of ATP. As defined in a 2021 paper:11
“Early research steered (however didn’t rigorously set up) that OCTN1 is discovered within the mitochondria, permitting ET [ergothionione] accumulation on this organelle. Indeed, ET might shield mitochondrial DNA from oxidative harm resulting from hydrogen peroxide or UV publicity.
Since then, few research have investigated the intracellular localization of OCTN1 and ET. Mitochondrial dysfunction is implicated in a variety of problems and the therapeutic advantages of ET have been steered to be mediated via safety of this organelle.
We not too long ago demonstrated that ET protects mitochondrial morphology in transgenic Drosophila fashions of PD [Parkinson’s disease] (unpublished knowledge). Definitive proof of ET uptake and accumulation within the mitochondria is required.”
Ergothioneine — A Longevity Vitamin?
Ergothioneine additionally has anti-inflammatory, antimutagenic12 and cytoprotectant13 properties. In brief, it protects your cells in opposition to all kinds of injury. “Depletion of ETT (ergothioneine) results in augmented oxidative stress and cell dying,” one research notes.14
As such, the authors steered it would characterize a brand new vitamin. However, as defined by Greger, nutritional vitamins are labeled as such “by the manifestation of overt dietary deficiency ailments,” and no such ailments have been recognized for ergothioneine. Or have they?
“Perhaps deficiency ailments are staring us within the face,” Greger says. Low plasma ranges of ergothioneine have been linked to frailty, heart problems, gentle cognitive impairment, dementia and Parkinson’s illness,15,16 for instance, all of that are rampant.
Others have steered ergothioneine could be higher labeled as “longevity vitamin.”17 While some nutritional vitamins is probably not important for all times, “longevity nutritional vitamins” seem like essential for prolonged health- and life span, and ergothioneine suits that invoice.
Health Benefits of Ergothioneine
While analysis into the well being advantages of ergothioneine continues to be in its infancy, ergothioneine has been proven to:
|
Support wholesome mind operate, cognition18 and temper19 — As famous within the evaluate paper “Ergothioneine within the Brain”:20
Eating two or extra parts of mushrooms per week has been proven to scale back your danger of gentle cognitive impairment by greater than half, in comparison with one portion per week or much less.21 Another research discovered individuals who consumed mushrooms thrice per week or extra had a considerably decrease danger of growing dementia, over a interval of six years, in comparison with those that solely ate mushrooms as soon as per week or much less.22 A 3rd research discovered seniors with early-stage Alzheimer’s illness who consumed one-third to a full teaspoon of powdered lion’s mane mushroom per day for a number of months noticed gentle however measurable enchancment of their cognitive operate and Activities of Daily Living scores, in comparison with placebo.23 As famous within the 2022 evaluate paper, “Decline of Ergothioneine in Frailty and Cognition Impairment”:24
|
|
Bolster the immune response, thereby decreasing your danger of infections.25 |
|
Protect cardiovascular well being by decreasing oxidative stress, irritation and lipid peroxidation.26 |
|
Improve atherosclerosis.27 |
|
Protect pores and skin and mitochondrial DNA from UV-related harm.28 |
|
Promote eye well being and shield in opposition to age-related macular degeneration (AMD) and imaginative and prescient loss by neutralizing free radicals and decreasing oxidative stress within the retina.29 |
|
Protect and preserve the well being of your central nervous system by selling neuronal stem cell differentiation.30 |
|
Protect fertility in males when taken two weeks earlier than administration of the anticancer drug cisplatin, which is understood to trigger testicular harm leading to infertility.31 |
|
Slow or stop fibrosis by modulating ranges of inflammatory cytokines and mitigating oxidative harm in tissues.32 |
|
Lower your danger of most cancers, specifically breast most cancers.33 |
|
Lower all-cause mortality.34 |
A Cup of Mushrooms a Day May Keep the Doctor Away
A 2019 research35 revealed in Nutrition Today, which in contrast ergothioneine intakes between varied international locations, discovered the bottom estimated every day consumption within the U.S., at 1.1 milligrams per day, and the best in Italy, at 4.6 mg per day. A major issue on this consequence was believed to be Italians’ choice for ergo-rich porcini mushrooms.
However, even simply including white button mushrooms to your every day eating regimen, which has among the many lowest quantities of ergothioneine, can greater than double your blood degree.
A retrospective research36 in Plant Foods for Human Nutrition, which checked out how every day mushroom consumption would possibly have an effect on Type 2 diabetes danger elements, discovered that consuming 1 cup of white button mushrooms a day raised ergothioneine concentrations from a imply of 317 nanograms per milliliter at baseline to 677 ng/mL on the finish of 16 weeks. Participants with metabolic syndrome additionally skilled vital:
“… will increase within the antioxidant marker ORAC (oxygen radical absorption capability) and anti inflammatory hormone, adiponectin and vital decreases in serum oxidative stress inducing elements, carboxymethyllysine (CML) and methylglyoxal (MG).”
A Promising Therapeutic for Longer, Healthier Life Span
In closing, take into account the next ultimate ideas offered within the paper “Ergothioneine, Recent Developments”:37
“The distinctive chemistry of ET [ergothioneine] offers rise to its excessive stability and skill to build up within the physique, enabling a variety of cytoprotective and illness mitigating properties.
While associations have been made between low blood ranges of ET and varied human problems, there’s a lot nonetheless unknown. Nevertheless, the uptake within the fetus and toddler, the close to, if not absolutely, ubiquitous presence in tissues and the avid retention by the physique are robust proof that ET performs a crucial position in human improvement and well being.
Numerous animal research have additionally demonstrated its advantages, whereas stopping uptake via silencing OCTN1 seems to worsen pathology in these illness fashions.
It stays to be seen whether or not supplementation in people, particularly the aged or the subset of people with decrease blood ranges of ET (resulting from polymorphic variants of the transporter or eating regimen), might cut back the danger of age-related and different ailments, or act as a therapeutic by slowing or halting illness development.
The security profile of ET and regulatory approvals facilitate such research. With the fast surge in curiosity, it’s undoubtedly thrilling occasions for this distinctive … compound.”