Key Takeaways
- Mushrooms contain beta glucans that can train immune cells to respond more calmly.
- Human research on lion’s mane shows possible brain benefits, but trials remain small.
- Mushrooms can affect gut bacteria because parts of them reach the colon undigested.
- Some people react poorly to mushrooms, especially mold sensitive or histamine sensitive people.
- Mushrooms can support a diet, but they should never replace nutrient dense animal foods.
Mushrooms & The Body
Fungal Foods
Mushrooms are fungi, so they are different from plants and animals. Their cell walls contain beta glucans, chitin and other compounds that your digestive system handles in a different way from meat, eggs or seafood.
A review of human studies found that mushrooms contain compounds with antioxidant and immune effects, but brain trials are still limited and mixed (1).
You should treat mushrooms as a small add on food, not a base food. They do not replace ruminant meat, organs, eggs, wild seafood, butter or tallow.
They contain interesting compounds, but they do not offer the same density of complete protein, retinol, heme iron, copper, B12, choline or animal fat.
Main Active Compounds
Beta glucans get the most attention because they can interact with immune cells and gut bacteria. These compounds are large glucose chains found in fungal cell walls.
Human enzymes do not fully break them down in the upper gut, so some of their effects may happen through immune tissue in the gut and through later fermentation in the colon.
Lion’s mane contains hericenones and erinacines, which are studied for nerve growth signals. Reishi, shiitake, oyster and maitake mushrooms are more often studied for immune effects.
The exact effect depends on the mushroom type, the growing method, the cooking method, the dose and whether the study used whole food or an extract.
| Mushroom Type | Evidence Summary |
|---|---|
| White Button | Common white button mushrooms are the most studied everyday mushroom type. Evidence includes research on vitamin D2 after ultraviolet exposure, satiety, nutrient intake and diet quality (8, 17, 23). |
| Oyster | Oyster mushrooms have human clinical trial evidence for cardiometabolic markers, including cholesterol, triglycerides, blood sugar and antioxidant status, though studies remain limited (11, 14). |
| Lion Mane | Lion mane has small human trials studying cognition and mood, with early findings that need larger and longer studies before strong claims can be made (3). |
| Shiitake | Shiitake mushrooms are studied for immune related compounds, especially beta glucans, but the overall human evidence is less developed than for common button and oyster mushrooms (5, 6). |
| Maitake | Maitake mushrooms are mainly studied for beta glucans and immune signaling. Evidence is interesting, but much of it is preclinical or based on extracts rather than whole food intake (5, 6). |
| Reishi | Reishi is usually studied as an extract rather than a culinary mushroom. Research often focuses on immune markers and fatigue, but evidence quality varies across products and study designs (5, 6). |
| Turkey Tail | Turkey tail is best studied as PSK or PSP extracts, mainly in cancer adjunct research and immune marker studies, rather than as a regular food mushroom. The National Cancer Institute notes that PSK has been used as an adjunct cancer treatment in Japan since the mid 1970s, with a well established safety record, but this evidence does not mean turkey tail treats cancer on its own (24). |
| Portobello | Portobello mushrooms are the same species as white button mushrooms, Agaricus bisporus, so much of the evidence overlaps with research on common cultivated mushrooms (13). |
| Enoki | Enoki mushrooms contain bioactive compounds studied for antioxidant and immune effects, but the human evidence is weaker than for white button, oyster and lion mane mushrooms (5, 6). |
Brain Effects
Lion’s Mane Evidence
Lion’s mane gets heavy online attention for memory and focus. The human evidence is real, but it is still early. A 2024 review found 34 human studies on mushrooms, mood and brain health.
The review found stronger support from population studies, while intervention trials were smaller and mixed (1).
One older placebo controlled trial studied adults with mild cognitive impairment. People taking Yamabushitake, another name for lion’s mane, improved on a cognitive test during the 16 week intake period.
Scores fell after they stopped taking it, which suggests the effect may depend on ongoing intake rather than a lasting repair (2).
A newer pilot trial in healthy young adults found possible gains in speed of performance and lower subjective stress after lion’s mane use.
The authors also reported null findings and some limited negative findings, so the result should stay modest. Small trials can point toward an effect, but they cannot settle the question (3).
Mood & Stress
Mushrooms may affect mood through gut signals, immune balance and brain chemistry.
A small trial in women found lower scores for depression and anxiety after four weeks of cookies containing lion’s mane.
The study was short, small and narrow, so it should be treated as a clue rather than proof (4).
Stress, sleep loss, low protein intake and unstable blood sugar can all affect mood more strongly than one mushroom.
A high fat, animal based diet with enough salt, magnesium and copper rich foods gives the brain a stronger base.
Brain Gut Link
Your brain and gut exchange signals through nerves, immune chemicals, gut barrier health and microbial byproducts.
Mushrooms may affect this link because fungal fibers can change bacterial activity in the colon.
Research on aging gut models found mushroom beta glucans can shift fermentation and short chain fatty acid production, but human diet trials remain more useful than lab models (5).
Seed Oils Hide In Common Foods
Seed oils hide in fried food, sauces and packaged snacks.
Gut Effects
Gut Bacteria
Mushroom beta glucans can reach the colon and feed selected bacteria.
A systematic review of randomized controlled trials found fungal beta glucans had most of their clear effects on immune outcomes, while gut mechanisms were likely but still not fully proven in humans (6).
Shiitake has one useful whole food human trial. Healthy adults ate dried shiitake daily for four weeks.
Researchers reported improved immune cell activity, higher salivary IgA and lower inflammatory signals after regular intake (7).
Gut effects can feel different from person to person. Some people notice better bowel comfort. Others get gas, loose stool, itching, flushing or a heavy stomach.
Chitin and fermentable fungal fibers can irritate sensitive guts, especially when intake rises too quickly.
Food Tolerance
Cooked mushrooms are usually easier to tolerate than raw mushrooms. Heat softens the texture and improves digestion for many people.
Cooking also lowers the chance of stomach upset from tough cell walls, especially with thicker mushrooms such as shiitake, maitake and oyster.
Start with a small cooked serving and watch your skin, sinuses, stool and sleep. Avoid wild mushrooms unless they come from a trusted expert because mushroom poisoning can be severe.
People with mold sensitivity, histamine problems or immune disorders may need more care with mushrooms and mushroom extracts.
Use vs Avoid
| Use | Avoid |
|---|---|
| Tallow | Restaurant fryers |
| Butter | Packaged snacks |
| Ghee | Seed oil sauces |
| Short ingredient lists | Long ingredient lists |
Immunity Effects
Beta Glucan Signals
The strongest human case for mushrooms sits in immune function. Fungal beta glucans can interact with immune cells such as macrophages, natural killer cells and cells in gut linked immune tissue.
A systematic review of 34 randomized controlled trials found oral fungal beta glucans were generally well tolerated and most clearly linked with fewer or milder upper respiratory symptoms (6).
Oyster mushroom beta glucan has also been studied in athletes.
One trial found pleuran from Pleurotus ostreatus reduced upper respiratory tract symptoms and increased natural killer cells during heavy training stress (8).
Immune support does not mean immune stimulation without limits. A strong immune system responds, clears and calms down.
Overstimulation can be a problem in some people, especially those with autoimmune conditions or strong allergic histories.
Mushroom extracts can be more concentrated than food, so dose and tolerance deserve respect.
Better Use
Use mushrooms as food first when possible. Cook shiitake, oyster or lion’s mane in butter, ghee or tallow and eat them with meat or eggs.
Keep the serving small enough that digestion stays calm. Avoid mushroom products with fillers, sweeteners, grains, seed oils or fortified ingredients.
Mushrooms work better as a side food than a centerpiece. A better plate starts with ruminant meat, eggs or wild seafood, then uses mushrooms for taste and specific compounds.
Low fat mushroom meals built around noodles, bread, rice or seed oil sauces move the meal in the wrong direction.
Supplement Caution
Mushroom supplements vary widely. Powders, extracts and tinctures can differ in mushroom part, beta glucan level, starch filler level and extraction method.
Some products are mostly grain grown mycelium with less mushroom fruiting body. Labels often make strong claims while human evidence stays narrow.
You should be more careful with extracts than cooked food.
Concentrated reishi, lion’s mane or mixed mushroom blends may cause digestive upset, skin reactions or unwanted immune effects in sensitive people.
Anyone with a medical condition, pregnancy, immune suppression or planned surgery should get trained guidance before using concentrated mushroom products.
For any health concerns or questions about a medical condition, get guidance from a physician or another appropriately trained clinician. Before changing your diet, supplements or health routine, talk with a licensed healthcare professional.
Suggested Posts
Research
Cha, S., Bell, L., Shukitt Hale, B. and Williams, C.M. 2024. A review of the effects of mushrooms on mood and neurocognitive health across the lifespan. Neuroscience & Biobehavioral Reviews. DOI: 10.1016/j.neubiorev.2024.105548.
Mori, K., Inatomi, S., Ouchi, K., Azumi, Y. and Tuchida, T. 2009. Improving effects of the mushroom Yamabushitake Hericium erinaceus on mild cognitive impairment. Phytotherapy Research. DOI: 10.1002/ptr.2634. PMID: 18844328.
Docherty, S., Doughty, F.L. and Smith, E.F. 2023. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults. Nutrients. DOI: 10.3390/nu15224842. PMID: 38004235.
Nagano, M. et al. 2010. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research. PMID: 20834180.
Mitsou, E.K. et al. 2020. Effects of Rich in Beta Glucans Edible Mushrooms on Aging Gut Microbiota Characteristics. Molecules. DOI: 10.3390/molecules25122806. PMID: 32575584.
Vlassopoulou, M. et al. 2021. Effects of fungal beta glucans on health. A systematic review of randomized controlled trials. Food & Function. DOI: 10.1039/D1FO00122A. PMID: 34190548.
Dai, X. et al. 2015. Consuming Lentinula edodes Shiitake Mushrooms Daily Improves Human Immunity. A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition. DOI: 10.1080/07315724.2014.950391. PMID: 25866155.
Bergendiova, K., Tibenska, E. and Majtan, J. 2011. Pleuran beta glucan from Pleurotus ostreatus supplementation cellular immune response and respiratory tract infections in athletes. European Journal of Applied Physiology. DOI: 10.1007/s00421-010-1747-z. PMID: 21249381.
Cerletti, C. et al. 2021. Edible Mushrooms and Beta Glucans. Impact on Human Health. Nutrients. DOI: 10.3390/nu13072195. PMID: 34206839.
Feng, L. et al. 2019. The Association between Mushroom Consumption and Mild Cognitive Impairment. A Community Based Cross Sectional Study in Singapore. Journal of Alzheimer’s Disease. DOI: 10.3233/JAD-180959. PMID: 30775990.
Yan, Y. et al. 2023. The relationship between mushroom consumption and cognitive performance among middle aged and older adults. A cross sectional study. Food & Function. DOI: 10.1039/d3fo01101a. PMID: 37540100.
Chen, S.N. et al. 2023. Evaluation of Immune Modulation by Beta 1,3 1,6 D Glucan Derived from Ganoderma lucidum in Healthy Adults. Nutrients. DOI: 10.3390/nu15020404. PMID: 36766186.
Henao, S.L.D. et al. 2018. Randomized Clinical Trial for the Evaluation of Immune Modulation by Yogurt Enriched with Beta Glucans from Lingzhi or Reishi Medicinal Mushroom. Nutrients. DOI: 10.3390/nu10111615. PMID: 30317947.
Saitsu, Y. et al. 2019. Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomedical Research. PMID: 31413233.
Li, I.C. et al. 2020. Prevention of Early Alzheimer’s Disease by Erinacine A Enriched Hericium erinaceus Mycelia Pilot Double Blind Placebo Controlled Study. Frontiers in Aging Neuroscience. DOI: 10.3389/fnagi.2020.00155. PMID: 32581767.
Gaullier, J.M. et al. 2011. Supplementation with a soluble beta glucan exported from shiitake medicinal mushroom Lentinus edodes mycelium. A crossover placebo controlled study in healthy elderly. International Journal of Medicinal Mushrooms. PMID: 22164761.
Akramiene, D. et al. 2007. Effects of beta glucans on the immune system. Medicina. PMID: 17895634.
Lai, P.L. et al. 2013. Neurotrophic properties of the Lion’s mane medicinal mushroom Hericium erinaceus from Malaysia. International Journal of Medicinal Mushrooms. DOI: 10.1615/IntJMedMushr.v15.i6.30. PMID: 24266378.
Rossi, P. et al. 2018. Mushrooms and Health. An Example of Complementary and Integrative Medicine. Frontiers in Pharmacology. DOI: 10.3389/fphar.2018.00531. PMID: 29872510.