Nutrition experts name this as the next brain booster
What is ERGO?
Ergothioneine, or ERGO, is an amino acid with antioxidant and anti-inflammatory properties that is being investigated for its role in brain health. It is unique because it can protect against oxidative stress like other antioxidants (i.e., Vitamins C and E and selenium), but may actually be more stable in the body.
Once consumed, ERGO concentrates in tissues that face a lot of oxidative stress, like the brain. Because oxidative stress and inflammation are key drivers of brain aging and neurodegenerative diseases, ERGO that specifically accumulates in the brain and acts as a “cell protector” may play a role for long-term cognitive health.
Health Benefits of ERGO
Research on ERGO is still in the early stages, but the results so far are promising, and clinical trials are ongoing. Although ERGO was discovered more than a century ago, it has recently gained attention for its potential brain health benefits.
It’s an unusually compatible, potent and durable antioxidant that protects mitochondria, our central hub for energy production, metabolism, and healthy aging. ERGO may be important for long-term cognitive health by supporting brain cell survival and flexibility, and reducing the formation of and damage caused by amyloid plaques and tau tangles, which are known hallmarks of cognitive decline and dementia.
So far, these mechanisms are largely based on animal data, so more clinical data is needed to prove cause and effect. Still, people with better cognitive function tend to have higher levels of ERGO, and low levels are associated with poorer cognitive function and faster cognitive decline in older adults.
Some ERGO decline is common in normal aging, but it drops even faster in people with cognitive impairment. Pilot clinical trials suggest ERGO may improve cognitive function and learning ability. Observational studies found that people with mild cognitive impairment and low ERGO levels were 12% more likely to progress to Alzheimer’s disease within two years compared to otherwise similar patients with higher levels of ERGO.
Since mushrooms are such a rich ERGO source, researchers believe ERGO may be one of the key protective compounds.
Which Mushrooms Have the Most ERGO?
Studies have found that higher mushroom consumption is positively related to better cognitive function and associated with a lower risk of mild cognitive impairment. A community-based study of 663 adults aged 60 years and older in Singapore found that participants who ate more than two servings of mushrooms per week (about 1.5 cups cooked) had about 50% lower odds of mild cognitive impairment compared with those who ate mushrooms less than once a week.
Since ERGO is an antioxidant made only by fungi and some bacteria, researchers believe ERGO may be one of the key protective compounds. If you want to load your plate with ERGO, the Mushroom Council says oyster, shiitake, lion’s mane, and king trumpet mushrooms are especially high, though even common white buttons have more ERGO than most other foods.
Moon also adds that ERGO is found in some fermented foods, and smaller amounts are in plant foods grown in soil shared with fungi.
How Much Should You Eat?
There’s no exact number, but Moon says that Americans consume about 1.1 mg per day, while other countries like Italy get much more than that (about 4.6 mg per day), with even higher levels likely in Asia given the prominence of mushrooms in the diet.
Moon recommends eating a variety of mushrooms four times a week or more for its full brain health benefits. This is the amount recommended in a culturally-adapted version of the MIND diet that lowered the odds of cognitive impairment by 40% in older adults in China.
Not only that, mushrooms also provide other nutritional benefits such as fiber, vitamins and minerals linked to brain health, like B vitamins, copper and selenium.
Helm points out that whole mushrooms are best because processed products like drinks or snacks may not contain much ERGO and often lack other beneficial nutrients.
Since mushrooms are one of the few food sources of ERGO, and mushroom consumption is currently low in the U.S., researchers believe the American diet may lack sufficient amounts of ERGO to protect individuals from chronic diseases of aging, including cognitive decline.
How to Add More Mushrooms to Your Diet
For people who aren’t used to cooking mushrooms because of their texture or flavor, there are plenty of simple ways to incorporate them into meals.
Helm suggests finely chopping or pulsing mushrooms in a food processor and blending them into ground meat for burgers, meatballs, or taco filling. Roasting mushrooms until they are deeply browned and crisp can reduce sponginess and bring out their umami flavor, making them a great addition to grain bowls and salads.
She also likes sautéing mushrooms for omelets or egg bites and using them as a favorite pizza topping.
Moon recommends similar approaches, and notes that different mushroom varieties have different textures, so trying a mix can help with flavor and mouthfeel. She says that Enoki mushrooms, for example, are mild and become noodle-like when cooked, and air-frying or baking thin slices of seasoned mushrooms to make “chips” that work as snacks or salad toppings.
White button mushrooms have a mild, neutral flavor, while brown mushrooms like cremini (baby bella) and portabella offer a richer, deeper taste.
The Bottom Line
ERGO is a powerful antioxidant that may support brain health. More research is needed, but so far, higher ERGO levels have been linked to better thinking and memory, while lower levels are associated with a risk of cognitive decline.
The body can’t make ERGO on its own, but mushrooms are the best dietary source and they’re easy to add to meals. You can chop or mince them into sauces, soups, or ground meat dishes, roast or air-fry slices for a crispy snack, or sauté them for omelets, grain bowls, or pizza.
Whole mushrooms are best because they provide ERGO along with fiber, vitamins, and minerals that support overall brain health. Eating a variety of mushrooms several times a week is a simple way to get more ERGO in your diet, which may help protect your brain as you age.
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