September is mushroom month (who knew?!), and we’re celebrating with an empathic nod to the benefits of mushrooms for immune support.
From tasty Shiitake to ravishing Reishi, spooky (!) Cordyceps to feathery Turkey Tail, this article will take you from novice to mushroom-literate about the immune benefits of five fabulous fungi and how to incorporate them into your fall and winter routine.
A Brief History of Functional Mushrooms & Why They've Become so Popular
Functional mushrooms like Reishi, Chaga, and Cordyceps are quickly becoming sought-after supplements for immune support and overall health, as well as at farmers’ markets, restaurants, and grocery stores.
Yet, only a few years ago, very few people knew about them, beyond shiitakes or maybe lion’s mane for gourmet foodies.
Ironically, functional mushrooms have been staples in Traditional Medicine and herbalism practices, such as Traditional Chinese Medicine, Kampo (traditional Japanese Medicine), Traditional Russian Medicine, and facets of Western herbalism for centuries.
It wasn’t until the research started pouring in about their potential immune benefits that they became more commonplace in the West.
How Do Functional Mushrooms Support Immune Function?
Like all plants, different mushrooms work in unique ways to support various aspects of immune function and other aspects of health.
However, analytical research has shown that most functional mushrooms share some common bioactive compounds, including:
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Antioxidants,
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Beta-glucans,
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Enzymes,
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Polysaccharides,
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And prebiotic fiber
All of which may help support the different organs and systems that contribute to a normal immune response.
We’ll get into more detail on how specific mushrooms support immune function in the next section.
5 Functional Mushrooms for Immunity
It was hard to choose just five functional mushrooms for immune support, but these seven are some of the best-studied and most-beloved in traditional herbalism.
As always, talk to your healthcare practitioner about the best functional mushrooms or combination to support your needs and health goals.
1. Shiitake: "The Gateway Functional Mushroom"
Most health-conscious people and foodies are familiar with Shiitake mushrooms, which are common in Asian dishes.
Shiitakes are also often a “gateway mushroom” to exploring the wide world of functional mushrooms.
Despite their popularity, high-powered human studies on Shiitakes are in their infancy.
However, animal, in-vitro, and human studies suggest Shiitake may provide multifaceted benefits for immune function, thanks to its wealth of active plant compounds, such as antioxidants, prebiotics, beta-glucans, and butyric acid. 1
These active plant compounds may benefit gut health, cellular function, and inflammatory response, all of which are central to normal immune function.
One cool thing about Shiitakes is that they’re easy to find and can benefit you when taken as a supplement or as a food.
For example, one study of healthy college students found that consuming even one four-ounce serving of dried shiitake mushrooms a day provided benefits for immune function. 2,3
They’re also relatively easy to grow on logs, if you’re so inclined.
Although Shiitake has a rich history of traditional use for immune function, more research is needed to understand its actions and potential.
2. Cordyceps: "The Zombie Fungi"
Technically not a mushroom, Cordyceps is an adaptogenic (stress-relieving) fungus that grows by consuming its caterpillar hosts.
Despite its zombie-like origins, Cordyceps has been treasured in Traditional Chinese Medicine for centuries to support immune function, gut health, kidney function, sexual function, stress response, energy, and stamina.
If we lost you at the caterpillar thing, don’t worry. Nearly all Cordyceps used in supplements are now grown on barley substrate with those for Gaia Herbs grown on a rice substrate, making them vegan — and a whole lot less gross!
Pre-clinical studies have begun to confirm Cordyceps benefits for immune function, inflammatory response, as well as its antioxidant and adaptogenic properties, which can help reduce stress and support healthy energy and vitality. 4,5
Although these studies are encouraging, more research is needed to understand how Cordyceps acts on the immune system.
Related reading: Fact or Fiction: Is the Cordyceps Fungus in “The Last of Us” Real?
3. Reishi: "The Mushroom of Immortality"
When a mushroom has been successfully used for centuries and is revered as “the mushroom of immortality”, people and researchers take notice.
That’s the story behind Reishi, one of the most-studied functional mushrooms.
This thick, tough, red mass grows wild on trees and is cultivated for research and supplements throughout the world.
Various studies have shown Reishi may have a potent effect on immune function and regulation (modulation), as well as benefits for cardiovascular function, inflammatory response, metabolic function, longevity, and liver function, making it a sought-after functional mushroom in trials and supplements. 6
Since Reishi is so tough, it’s best taken as a supplement and is popular in Traditional Chinese Medicine formulas.
4. Turkey Tail: "The Magic Herb" Mushroom
If you’ve ever noticed feathery fungi growing on a stump or trunk, it may have been turkey tail or its alias, false turkey tail.
Fondly referred to as the “magic herb,” Turkey Tail has been a staple in Traditional Chinese Medicine, Kampo (traditional Japanese Medicine), and other Asian traditional herbalism practices for over 2000 years.
It’s also one of the most-studied and accepted of the functional mushrooms for immune support, especially in China, where there are at least 12 State Administration of Food and Drugs (SAFD) approved Turkey Tail-based drugs for clinical use. 7
Analytical studies have identified Polysaccharopeptide (PSP) as the main bioactive component likely responsible for Turkey Tail’s immune supportive benefits, including for immune regulation and inflammatory response.
Studies suggest Turkey Tail may also help support normal blood lipids and cholesterol, metabolic function, gut health, and liver function. 8,9,10
5. Chaga: Russia's "OG Functional Mushroom"
Chaga, also known as Black Mass Mushroom (which describes its large black appearance), has become a popular addition to mushroom/coffee blends, thanks to its coffee-like color and pleasant earthy flavor.
Unlike Reishi and Turkey Tail, its origins come from Traditional Russian Medicine and European medicine, where it has been used as an adaptogen (stress reliever), digestive aid, and to support normal inflammatory response as well as heart, liver, and immune function. 11
Studies also suggest Chaga has immune, gut health, and inflammatory-supportive benefits, thanks to its antioxidants, triterpenoids, flavans, melanins, polysaccharides, and polyphenols. 12,13,14,15
Chaga may also promote normal cell, metabolic, liver, and cholesterol function, and really does make a great immune-support latte!
How to Take Functional Mushrooms for Immune Support
Functional mushrooms are foods, and generally very safe to take for most healthy people, provided there is no mushroom allergy.
Like other herbs, many mushrooms, such as Shiitakes and Lion’s Mane (a delicious lobster-like nootropic mushroom for cognitive function), can be enjoyed in culinary dishes, such as stirfries, risotto, sautees, omelets, veggie burgers, baked goods, pastas, and hors d’oeuvres.
Other tough, woody varieties, such as Reishi and Turkey Tail, are difficult to chew and best taken as a supplement, such as a tincture, powder, or capsule.
Although some functional mushrooms are native to the United States and can be foraged, it is not recommended without proper foraging training and/or going out with a professional forager.
Poisonous mushrooms aren’t super common, but they do exist and can cause severe liver damage and death if ingested.
Plus, you don’t want to be ingesting the wrong mushroom, such as a false turkey tail, and missing out on the benefits of the real thing.
Related reading: A Beginner’s Guide To Mushroom Foraging
Tips on Choosing High-Quality Functional Mushroom Supplements
Once hard-to-find, mushroom supplements are now widely available, but they vary significantly in quality.
Although mycologists and health experts have differing opinions, many recommend choosing mushroom supplements made from whole fruiting bodies (the visible flower of the mushroom) versus mycelium extracts, which come from the mushroom’s roots. Of note, the fruiting body should be cooked or extracted to break down the tough cell walls, and some mushrooms like reishi, cordyceps, and lion's mane may be best extracted with both alcohol and water, known as a dual extract, to maximize the beneficial compounds.
Studies have shown that fruiting bodies have higher concentrations of active plant compounds, such as beta-glucans, than mycelium. This is also in line with the traditional use of the fruiting body in Traditional Chinese Medicine and other herbalism practices. It is also important for mushrooms to be grown on hard wood (or rice in the case of cordyceps) to maximize their chemistry. 16
It’s also wise to choose sustainably sourced mushrooms that are either ethically wild-crafted and harvested or organically cultivated.
Unfortunately, some mushrooms, like Chaga, can become endangered if harvested incorrectly or unethically.
Finally, a high-quality functional mushroom supplement should guarantee a specific beta glucans level (the main active component in mushrooms) and disclose the amount of mushroom extract in the bottle.
You want to look for a high concentration, such as 400-450 mg, versus a lower concentration (or none listed at all) to get the most potent product.
Let's Keep the Mushroom Month Celebration Going!
If this article awakened your inner mushroom nerd, we’ve get you and we’ve got you!
Check out the following articles for more cool facts, and happy Mushroom Month!
Fact or Fiction: Is the Cordyceps Fungus in “The Last of Us” Real?
What is the Difference Between Psychedelic and Functional Mushrooms?
Where Does Gaia Herbs Source Its Mushrooms From?
A Complete Overview Of Traditional Chinese Medicine
1 -“Therapeutic values and nutraceutical properties of shiitake mushroom (Lentinula edodes): A review”. Trends in Food Science & Technology.
2 -“Consuming Lentinula edodes(Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults.” Journal of the American College of Nutrition.
3 -“A Review on General Nutritional Compounds and Pharmacological Properties of the Lentinula edodes Mushroom”. Food and Nutrition Sciences.
4 -Bao-qin Lin and Shao-ping Li, “Herbal Medicine: Biomolecular and Clinical Aspects,” chap. 5, 2011
5 -Cordyceps spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials”. Frontiers in Pharmacology.
6 -Nutritional Profile and Health Benefits of Ganoderma lucidum “Lingzhi, Reishi, or Mannentake” as Functional Foods: Current Scenario and Future Perspectives. Foods.
7 -“Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials”. International Journal of Molecular Sciences.
8 -“Extracellular and Intracellular Polysaccharide Extracts of Trametes versicolor Improve Lipid Profiles Via Serum Regulation of Lipid-Regulating Enzymes in Hyperlipidemic Mice”. Curr Microbiol.
9 -“The Therapeutic Effect of Coriolus versicolor Fruiting Body on STZ-Induced ICR Diabetic Mice”. J Healthc Eng.
10 -“Coriolus versicolor polysaccharopeptide as an immunotherapeutic in China”. Prog Mol Biol Transl Sci.
11 -"Immunomodulatory Activity of the Water Extract from Medicinal Mushroom Inonotus obliquus", Mycobiology.
12 -"Bioactivities and Health Benefits of Mushrooms Mainly from China." Molecules.
13 -"A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota", Int J Mol Sci. 2017
14 -Inonotus obliquus – from folk medicine to clinical use. Journal of Traditional and Complementary Medicine.
15 -Recent Developments in Inonotus obliquus (Chaga mushroom) Polysaccharides: Isolation, Structural Characteristics, Biological Activities and Application", Polymers (Basel)
16 -“Hericenones and erinacines: stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology”. An International Journal on Fungal Biology.
