Ergothioneine, Muscle Health, + Recovery

What Is Ergothioneine (EGT)?

Ergothioneine (EGT) is a naturally occurring amino acid with potent antioxidant properties. Found in mushrooms and other fungi, EGT plays an essential role in protecting cells from oxidative damage. Recently, this unique compound has gained attention for its potential benefits in muscle health and recovery.

Benefits Of Ergothioneine 

One of EGT's most beneficial qualities is its exceptional stability within the body. Unlike many other antioxidants, EGT resists breakdown and remains active for prolonged periods of time, which helps ensure sustained support.¹ This enduring stability enhances its effectiveness, allowing EGT to deliver long-lasting benefits and making it a valuable addition to a healthy lifestyle.

Muscle Protein Synthesis

Beyond its antioxidant properties, EGT has been shown to promote muscle protein synthesis, a vital process for muscle growth and repair. A preclinical study on rodents, published in Frontiers in Physiology, found that daily EGT supplementation for seven days increased markers of global protein synthesis in the gastrocnemius and soleus muscles by 12% and 17.8%, respectively.² By supporting this essential process, EGT has the potential to enhance muscle health and accelerate recovery after physical activity. While these findings are based on preclinical research, future human studies are anticipated to confirm and expand upon these promising results.

Muscle Performance

Intense workouts often lead to inflammation and oxidative damage. While many antioxidants have been studied to mitigate these effects, they frequently fall short. For instance, a double-blind clinical trial involving 38 healthy men, published in the European Journal of Applied Physiology, found that combined vitamin C and E supplementation neither reduced markers of oxidative stress nor improved recovery of muscle function after exercise-induced damage.³

Unlike vitamin C and E, which can interfere with the body's natural adaptive responses to exercise, EGT’s unique sulfur-containing structure enables it to selectively target oxidative damage without disrupting the beneficial inflammatory signaling essential for muscle repair and growth. Furthermore, EGT’s high stability and resistance to breakdown allow it to remain active in the body for extended periods, providing consistent support during recovery.

A preclinical rodent study further highlighted EGT’s potential: mice supplemented with EGT for one week ran 41% longer before reaching exhaustion.² These findings suggest that EGT may enhance endurance and promote faster recovery after exercise, making it a promising choice for active individuals seeking to optimize their performance and recovery.

Skin Protection

Beyond its athletic benefits, EGT has demonstrated significant skin health benefits. Studies have shown EGT effectively protects the skin from UVA-induced oxidative damage, outperforming other antioxidants such as CoQ10 and Vitamin E.⁴ Its antioxidant properties are believed to shield the skin from harmful radiation, preserving skin hydration, elasticity, and preventing premature aging.

Should I Supplement With EGT?

Whether you're an athlete, fitness enthusiast, or someone looking to support overall health, EGT's unique properties make it a promising supplement. Its ability to protect cells, reduce inflammation, and enhance muscle recovery offers numerous benefits for those seeking to optimize physical performance and well-being.

What Stacks Well With EGT?

To amplify EGT’s benefits, combining it with synergistic ingredients can enhance its performance. One standout companion is Cordyceps (Cordyceps sinensis), a time-tested adaptogen renowned for its ability to improve energy production and oxygen utilization. 

A study published in the Asian Journal of Biological Sciences demonstrated that three weeks of Cordyceps supplementation improved oxygen saturation levels by 95% and significantly reduced treadmill fatigue.⁵ Together, EGT and Cordyceps form a powerful duo that can:

• Enhance Endurance: EGT reduces oxidative stress and protects cells, while Cordyceps boosts oxygen capacity, enabling longer and more intense physical performance.
• Accelerate Recovery: EGT’s antioxidant power pairs with Cordyceps’ adaptogenic properties to combat fatigue and support quicker recovery post-workout.
• Support Overall Health: Both ingredients promote resilience by reducing oxidative and inflammatory markers, making them ideal for high-stress lifestyles and active individuals.

References:

1. Cheah, I. K., & Halliwell, B. (2021). Ergothioneine, recent developments. Redox biology, 42, 101868. https://doi.org/10.1016/j.redox.2021.101868
2. Fovet, T., Guilhot, C., Delobel, P., Chopard, A., Py, G., & Brioche, T. (2022). Ergothioneine Improves Aerobic Performance Without Any Negative Effect on Early Muscle Recovery Signaling in Response to Acute Exercise. Frontiers in physiology, 13, 834597. https://doi.org/10.3389/fphys.2022.834597
3. Bailey, D. M., Williams, C., Betts, J. A., Thompson, D., & Hurst, T. L. (2011). Oxidative stress, inflammation and recovery of muscle function after damaging exercise: effect of 6-week mixed antioxidant supplementation. European journal of applied physiology, 111(6), 925–936. https://doi.org/10.1007/s00421-010-1718-x
4. Journal of the American Academy of Dermatology. (2008). Photobiology, phototherapy, and photosensitivity diseases. Journal of the American Academy of Dermatology, 58(2 Supplement 2), AB111. https://doi.org/10.1016/j.jaad.2007.10.496
5. Pasha, Shaik & Rajan, Anju & Rathod, Laxmikant & Musfera, Shaik & Pasha, Chand. (2024). Improved Oxygen Saturation and Performance of Athletes using Cordyceps militaris. Asian Journal of Biological Sciences. 17. 85-92. 10.3923/ajbs.2024.85.92