Introduction
L-ergothioneine or EGT is a unique amino acid not synthesized by humans and most other mammals. It is obtained primarily through dietary sources. Research over the past few decades has revealed that EGT plays an important role as a natural antioxidant in the human body. This article looks at the properties, sources and benefits of EGT.
Biosynthesis and Functions
L-ERGOTHIONEINE (EGT) is biosynthesized from histidine by some fungi, bacteria and plants using a copper-dependent pathway. It is stable and water soluble making it an effective intracellular antioxidant. In humans, EGT is selectively taken up and stored in organs and tissues like liver, kidneys, blood cells and muscles. Its antioxidant activity helps protect DNA, proteins and lipids from oxidative damage caused by reactive oxygen species generated during normal metabolic processes or environmental exposures. Emerging evidence suggests EGT plays a key role in cytoprotection, cellular detoxification and anti-aging effects in humans.
Dietary Sources
Mushrooms are the richest dietary source of EGT, containing levels 100 to 1000 times higher than other foods. Button mushrooms, oyster mushrooms, shiitake mushrooms and cremini mushrooms all provide sizable amounts of EGT. Other good dietary sources include beans, wheat, nuts, coffee and certain meats like pork and beef liver. The average daily intake of EGT from food is estimated to be around 0.5-1 mg. However, vegetarians and those avoiding mushrooms are likely to have lower dietary EGT levels.
EGT Levels and Functions across Tissues
Studies analyzing EGT levels in different tissues have provided insights into its distribution and importance. Liver, blood cells and muscle tissues show the highest natural concentrations of EGT indicating its importance for detoxification, immunity and exercise endurance. Levels are also relatively high in brain, kidneys and skin. This intracellular localization points to EGT providing protective effects against oxidative damage that can impact cellular health and functioning of key organs over the long run. The ability of tissues like blood and liver to selectively sequester EGT from circulation highlights its critical antioxidant functions in the human body.
Benefits of EGT Supplementation
While mushrooms are the best dietary source of EGT, supplementing with additional EGT may offer benefits beyond what is obtainable through normal diet alone. Studies using EGT supplements have shown benefits for protecting vascular health, reducing inflammation, enhancing immune functions and delaying cellular aging. It also shows promise for reducing symptoms associated with exercise and supporting brain health. EGT uptake is significantly increased with supplementation, allowing for achieving therapeutic levels in tissues. With no demonstrated toxicity even at high doses, EGT is considered very safe to supplement with as part of an overall healthy lifestyle.
Regulation of EGT Levels
As levels of EGT vary widely across individuals based on diet and lifestyle factors, research is looking at biomarkers to determine EGT status. Plasma and erythrocyte EGT levels have been correlated with dietary intake and supplement use. Lower levels are seen in the elderly, smokers, diabetics and people with chronic illnesses where oxidative stress tends to be higher. Normal ranges of 4–12 μM in erythrocytes and 0.1–0.3 μM in plasma are considered adequate for antioxidant protection. Monitoring EGT levels may help detect deficiencies and guide appropriate lifestyle or supplement interventions over time.
Conclusion
EGT has emerged as an essential and uniquely important natural antioxidant in humans with diverse physiological functions. Limited biosynthesis highlights our reliance on dietary sources rich in EGT like mushrooms to support health. While ubiquitous antioxidants like vitamin C and E are replenished frequently, EGT has a much longer half-life allowing storage in tissues for lasting antioxidant benefits. Maintaining optimal EGT levels through diet, supplements or combination thereof shows promise for disease prevention and healthy aging. Further research continues to unravel new roles for this crucial intracellular protector against oxidative stress.
Get more insights, On L-Ergothioneine (EGT)
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