Ergothioneine and Exercise: How One Molecule Helps Muscles Recover and Endure

Educational summary by Dr. Srinivasa, Medical Advisor, and team. Based on Sprenger H-G et al. (2025), Cell Metabolism, DOI 10.1016/j.cmet.2025.01.024. Educational only, no product endorsement.

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Exercise is one of the most effective ways to maintain long-term health and slow biological aging, but it also creates intense metabolic stress. When muscles work hard, they burn oxygen rapidly, producing reactive oxygen species (ROS). In small amounts, ROS help trigger beneficial adaptations. Too much, however, can injure muscle tissue and delay recovery.

L-Ergothioneine (EGT) is a naturally occurring amino acid found in small quantities in some foods. Scientists have long been intrigued by EGT’s unusually stable antioxidant properties and its active cellular transporter (OCTN1), which draws it directly into the cell’s power plants, energy-producing "mitochondria".

Here we review a 2025 study that explored how daily EGT intake affects exercise performance, muscle recovery, and mitochondrial health using a controlled Mus musculus exercise model.

Short Summary of Findings

If you just want the TL;DR on L-Ergothioneine (EGT) and exercise:

1. Enhanced Endurance: EGT-supplemented subjects showed longer time-to-exhaustion and greater oxygen efficiency.

2. Improved Recovery: EGT reduced signs of oxidative stress and muscle micro-damage after strenuous exercise.

3. Stronger Mitochondrial Adaptation: EGT supported mitochondrial maintenance and boosted activity of genes that regulate energy metabolism..

Together these results suggest that EGT may help muscles perform longer, recover faster, and adapt more effectively to training.

Enhanced Endurance

During exercise, muscles rely heavily on mitochondria to generate the ‘ATP’ molecules that fuel muscle contraction. In a controlled Mus musculus exercise model, daily EGT supplementation over several weeks led to a significant improvement in time-to-exhaustion compared with the placebo group. In plain language, subjects receiving EGT were able to sustain exertion longer before reaching fatigue.

Measurements of oxygen consumption showed better efficiency: subjects produced the same output with lower oxidative stress. In complementary cell experiments, EGT also increased the activity of mitochondrial enzymes involved in aerobic energy production.

In plain language: EGT helped muscles “go farther on the same tank,” improving stamina while reducing the strain associated with prolonged effort.

Improved Recovery

Intense exercise creates bursts of oxidative stress that can damage muscle fibers and delay recovery. The study found that EGT supplementation lowered key blood markers of oxidative stress and reduced microscopic signs of muscle injury after exertion.

Inside muscle cells, EGT helped maintain a healthier balance between damaging oxidants and protective antioxidants. This stabilized repair pathways, supported mitochondrial recovery, and reduced tissue stress.

In plain language: EGT helped the body bounce back more smoothly after hard workouts by keeping oxidative stress in check and supporting natural muscle repair.

Stronger Mitochondrial Adaptation

Long-term fitness gains come from how well muscles adapt to stress. The researchers found that EGT stimulated "biogenesis" of mitochondria. Biogenesis is the creation of new cellular “power plants.” In synergy, levels of a key protein regulator of energy metabolism were also elevated in muscle tissue after EGT intake.

EGT improved mitochondrial efficiency and resilience: cells maintained higher ATP stability and resisted oxidative damage more effectively. Rather than simply creating more mitochondria, EGT helped preserve their performance and renewal cycle.

In plain language: EGT helped muscles upgrade their internal power systems by building more efficient energy factories that make training benefits last longer.

Final Thoughts

This 2025 study identifies L-Ergothioneine as a potential nutritional supporter of endurance and recovery. By reducing oxidative strain and promoting mitochondrial renewal, EGT appears to strengthen the biological foundation of exercise performance.

While large-scale human research is needed, these findings highlight EGT’s emerging role in maintaining muscle resilience, an essential part of healthy aging and active living.