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Shiitake Mushroom (Lentinula edodes)
Contains lentinan for immune enhancement and eritadenine for cholesterol reduction — both a culinary staple and medicinal tool.
What the evidence says
Shiitake helped in about half (3/5) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality meta-analyses and randomised trials published 2007–2025 with a typical study size of 52 participants.
Based on 35 studies · 2 meta-analyses · 16 RCTs · 4,749 total participants
Confidence
HighWhat the studies found
By outcome
Shiitake has an evidence score of 8.5/10 — very strong evidence based on 35 indexed studies. Contains lentinan for immune enhancement and eritadenine for cholesterol reduction — both a culinary staple and medicinal tool.
The commonly studied dose of Shiitake is 5-15g dried mushroom or 1-3g extract daily. Research points to an estimated optimal dose around 2000mg extract, with a minimum effective dose near 1000mg extract. Individual response varies — start low and adjust.
Timing is flexible for Shiitake — consistent daily use matters more than the time of day. Shiitake (Lentinula edodes) provides lentinan (beta-glucan), eritadenine, and other bioactive polysaccharides.
Turkey Tail
Probably helpsImmune-supporting mushroom with the strongest evidence among medicinal mushrooms, used as cancer therapy adjunct in Asia.
Maitake
Mostly mechanism / observationalRich in unique D-fraction beta-glucans that modulate immune function and help regulate blood sugar levels.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Shiitake is one of the most popular culinary mushrooms worldwide and has been used medicinally in East Asia for thousands of years. It contains lentinan, a powerful beta-glucan studied for immune enhancement, as well as eritadenine, which may help lower cholesterol. Research supports benefits for immune function and cardiovascular health.
Activates immune cells
Supports healthy cholesterol
Contains ergosterol, which converts to vitamin D2
How Shiitake works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
5-15g dried mushroom or 1-3g extract daily
Loading: Not required
Take with food
| Form | Type |
|---|---|
| 💊Shiitake extract (standardized to polysaccharides) | Recommended |
| 💊Dried shiitake (food) | Alternative |
| 🧪Shiitake powder | Alternative |
| 💊Capsules | Alternative |
Culinary use provides moderate benefits. Concentrated extracts offer higher polysaccharide content.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Can be consumed as food (dried or fresh) or as extract supplements.
You can get shiitake from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
4500 mg per 3 ozs
3 oz fresh cooked. Dried + rehydrated has more concentrated active compounds.
Based on beta-glucan studies and one pilot RCT (n=239) showing modest immune response trends. Evidence limited by small sample sizes and primarily preclinical data. Effects may vary significantly by extract standardization and processing method.
Improved immune cell activity
May help lower LDL cholesterol
Lower inflammatory markers
Consult doctor due to immune-stimulating effects
May counteract immunosuppressive effects
Tip: Cook thoroughly; occurs mainly with raw/undercooked shiitake
Tip: Reduce dose; take with food
Shiitake is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are shiitake dermatitis, GI upset. Use caution if any of these apply to you: Mushroom allergy.
Chaga
Mostly mechanism / observationalOne of nature's highest antioxidant sources, containing melanin and betulinic acid for immune and inflammatory support.
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