If you want to keep your immune system healthy, consuming mushrooms may not be at the top of your list of things to do. However, along with eating lots of fruits and vegetables, getting at least 30 minutes of exercise at least five days a week, washing your hands often, maintaining a healthy weight, limiting alcohol, and getting sufficient sleep, there’s lots of evidence that mushrooms can support immune system function.
We’re not talking about just any mushrooms, even though common button and similar mushrooms have nutritional value. Medicinal or functional mushrooms, however, have been revered for thousands of years for their ability to enhance vitality, energy, and wellness. The range of bioactive compounds found in medicinal mushrooms is wide, and a common thread is the presence of concentrated beta-glucan, which is the main source of immune activity.
About medicinal mushrooms
Medicinal mushrooms are fungi that provide some healing benefits. If you are looking to support, promote, and enhance your immune function against colds, flu, and viruses, then you should consider the following mushrooms. Including these mushrooms in your daily diet can be a challenge, which is why medicinal mushroom supplements are helpful. Look for supplements that offer full spectrum mushrooms, which means they have elements from their entire life cycle—mycelium, primordia, fruiting body, and extracellular components.
Standard medicinal mushroom supplements offer nutritional compounds from the mycelium only. Organically grown full-spectrum mushroom supplements combine the nutrients from the entire mushroom, which is a much broader nutritional experience.
Which six mushrooms should you consider for optimal immune system functioning? Here’s an overview of their qualities. Generally, these mushrooms may help promote overall wellness and support immune system maintenance for healthy adults, athletes, and individuals who experience occasional high stress.
Cordyceps (Cordyceps sinesis)
This mushroom is most unusual because it grows on the larvae of insects. The fungi has been a mainstay of Traditional Chinese Medicine for centuries to treat fatigue and low libido. Research suggests the mushroom may increase exercise capacity in healthy older adults as well as their younger peers. In mice, cordyceps has indicated some anti-aging properties as well as an ability to lower blood sugar levels.
Turkey tail (Trametes versicolor)
These multicolored mushrooms live up to their name, but their unusual appearance isn’t the only thing great about them. Turkey tails host several antioxidants and compounds that may enhance immune system function as well as improve gut bacteria balance.
One ability of these mushrooms is to prompt the body to manufacture B cells, which are a type of white blood cell that helps the body avoid systemic infections. Turkey tail mushrooms also contain krestin and polysaccharide peptide, two compounds with potent immune-enhancing properties.
Reishi (Ganoderma lucidum)
Reishi mushrooms, also known as the “King of Mushrooms” grow on rotting trees and logs. Their special power is as an adaptogen, which means they have the ability to help the body restore balance and cope with stress, fatigue, and tension.
Certain substances called beta-D-glucans and ganoderic acids found in these fungi provide antioxidant benefits as well as the ability to support liver function and inhibit the release of histamine. Their high concentration of polysaccharides may be the reason they are associated with better immune system functioning. Some studies also indicate reishi mushrooms may have a role in protecting against neurodegenerative conditions such as Alzheimer’s disease.
Maitake (Grifola frondosa)
Do you have prediabetes or diabetes? Then maitake may be the mushroom for you. Studies show that maitake extracts may help with diabetes and insulin resistance as well as assist in fighting weight gain and obesity. Other research indicates a substance called D-fraction found in maitake may help prevent and treat breast cancer.
Shiitake (Lentinula edodes)
Shiitake mushrooms are well known for their ability to boost immune system function. Research has shown, for example, that eating these mushrooms daily can increase cell proliferation and boost levels of substances that improve gut immunity. Shiitake also has anti-inflammatory properties, is a good food source of vitamin D, and boasts an anti-tumor substance called lentinan.
Royal sun mushroom (Agaricus blazei)
Did you know there’s a mushroom that tastes like almonds? Royal sun mushroom, also known as the almond mushroom, is a fleshy fungus with potent immune-enhancing properties. In a 2015 study, for example, researchers concluded that individuals who consumed royal sun mushrooms for 12 weeks showed improvement in immunity.
The mushroom boasts beta-glucans, which support immune health, as well as proteoglycans, a protein supportive of immune function. It also is a rich source of B vitamins and lipids (e.g., phospholipids, linoleic acid), which are essential for overall health. For optimal energy production, you’ll find royal sun agarcus to be a good source of coenzyme Q10 and high in minerals such as calcium, copper, iron, magnesium, manganese, potassium, selenium, sodium, and zinc.
Bottom line
Mushrooms can be a significant support food for immune function. You can include these important mushrooms in your diet as much as possible, or you can enjoy their synergistic support in a supplement. Take care of your immune system and that of your family by providing it with mushroom power!
[Editor's Note: We love the Immune+ Daily Wellness supplement from Youtheory. This full-spectrum mushroom supplement also includes beta-glucans. It also has a 100% of the daily dose of Vitamin C, Vitamin D, and zinc.]
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