howtosupplement
Immunity/Inflammation/Heart

Shiitake

Edible mushroom extract rich in beta-glucans that may support immune markers and mild cardiometabolic health in adults.

Shiitake

Shiitake

43
score
C
evidence
Caution
risk
Quick Take

Reasonable for food-based immune support, but human evidence is still early and benefits look modest.

Shiitake is an edible mushroom, Lentinula edodes, used fresh, dried, or as an extract. It provides beta-glucans such as lentinan, plus ergosterol and small amounts of eritadenine. Its main actions are immune modulation and possible effects on inflammatory signaling and lipid handling. Human studies most consistently suggest modest improvements in immune markers, lower inflammatory tone, and possible cholesterol benefits. It is most relevant for adults seeking mild, food-based wellness support rather than a strong clinical effect.

Proven Benefits

01
May improve immune markers
02
May lower CRP and cytokines
03
May improve total/LDL cholesterol
04
May reduce oxidative stress markers

Protocol

Amount
500 mg-1.5 g extract
Frequency
Once daily or split into 2 doses
When
With food is usually best for tolerance; consistency matters more than timing.

Onset Time

2-4 weeks for immune-marker changes; 4-8 weeks for lipid effects

Who Should Consider

Adults who rarely eat mushrooms
People wanting non-stimulant immune support
Users preferring whole-food mushroom extracts
Adults looking for mild, low-risk wellness support

Food Sources

  • Fresh shiitake mushrooms (~75-100 g cooked serving)
  • Dried shiitake mushrooms (~5-10 g dried serving)
  • Sun-dried shiitake (vitamin D2 content varies widely)

How It Works

Shiitake beta-glucans interact with pattern-recognition receptors such as dectin-1 on macrophages and other immune cells, which can shift cytokine signaling and mucosal immune activity. Shiitake also contains fiber and eritadenine, which may modestly influence hepatic phospholipid metabolism and cholesterol handling.

Updated Invalid Date