The shiitake mushroom (Lentinula edodes) is one of the best known and most commonly consumed mushrooms in the world. Although it has been present in Asian cuisine for hundreds of years, today it is also increasingly appearing in the context of functional nutrition and supplementation. Shiitake combines the characteristics of a food product and an ingredient with biological potential, which means that its effects go far beyond its mere taste.
![The shiitake mushroom (Lentinula edodes)]()
- What is shiitake mushroom?
- The history of shiitake in medicine and diet
- Active substances contained in shiitake
- Shiitake and the immune system
- The effect of shiitake on cholesterol levels
- Shiitake and gut health
- Anti-inflammatory effect, energy and vitality
- Forms of consumption and supplementation of shiitake
- Dosage and safety of shiitake
- A dietitian's perspective
What is shiitake mushroom?
Shiitake is a tree mushroom that grows naturally on the trunks and dead wood of deciduous trees. It is characterised by a fleshy cap, intense aroma and distinct umami flavour. It is worth noting that shiitake is an edible mushroom, commonly used in cooking, and not just a supplement ingredient.
In terms of nutritional value, it provides plant protein, fibre, B vitamins, copper, selenium and bioactive polysaccharides, which are key to its potential health-promoting properties.
The history of shiitake in medicine and diet
The history of shiitake dates back at least several thousand years. In Asia, it was considered a mushroom that supported vitality and longevity, and its regular consumption was associated with better immunity and physical condition. For a long time, shiitake was mainly available to the elite, but over time it became part of the everyday diet. Contemporary interest in shiitake stems from research into its composition and effects on the immune system, lipid metabolism and inflammatory processes.
Active substances contained in shiitake
The most important bioactive compound in shiitake is lentinan – a specific beta-glucan with a complex structure. In addition, this mushroom contains other polysaccharides, sterols, phenolic compounds and sulphur amino acids. Lentinan is one of the best-described beta-glucans of fungal origin and is the main subject of research on the immunomodulatory effects of shiitake.
Shiitake and the immune system
One of the most frequently described areas of shiitake's action is its effect on the functioning of the immune system. The beta-glucans it contains affect immune cells, supporting their ability to recognise and respond to external stimuli. This is not a stimulating effect in the colloquial sense, but a regulatory one – shiitake can support a normal immune response both during periods of increased stress and during prolonged physical or mental stress.
The effect of shiitake on cholesterol levels
Shiitake is also associated with supporting lipid metabolism. It contains natural compounds that can affect cholesterol metabolism, including eritadenine, a substance that participates in regulating its synthesis in the liver. For this reason, shiitake mushrooms are often mentioned in the context of diets aimed at promoting heart and cardiovascular health, especially as part of the daily menu.
Shiitake and gut health
Thanks to its fibre and polysaccharide content, shiitake can support gastrointestinal function. These compounds provide a breeding ground for beneficial gut bacteria, which indirectly affects immunity, metabolism and overall well-being. Regular consumption of shiitake in the diet can promote better meal tolerance and support the balance of the gut microbiota.
Anti-inflammatory effect, energy and vitality
Shiitake mushrooms also contain compounds with antioxidant potential that help neutralise free radicals. Reducing oxidative stress is important for ageing processes, tissue regeneration and maintaining proper immune system function. Although this effect is neither spectacular nor immediate, in the long term it can support the overall condition of the body.
In nutritional practice, shiitake is sometimes associated with an improvement in subjective energy levels. This is due more to its effect on metabolism and immunity than to any direct stimulating effect. Shiitake does not act as a stimulant, but it can help the body make better use of nutrients.
Shiitake can be consumed as a fresh or dried culinary mushroom, as well as in the form of dietary supplements. The most common forms are capsules containing powder from the fruiting body or extracts standardised for polysaccharide content. In supplementation, the method of processing is crucial – water extracts/drops allow for better release of beta-glucans than regular powder.
Regular consumption of shiitake in the kitchen can have health benefits, but the amounts of polysaccharides provided in this way are usually lower than in studies on extracts. Therefore, in the context of health support, standardised preparations are more commonly used as supplements.
Dosage and safety of shiitake
For dietary supplements, typical doses range from approximately 500 to 2000 mg per day, depending on the form and concentration of the preparation. Standardised extracts require smaller amounts than powdered fruit bodies. When incorporating shiitake, it is advisable to start with lower doses and gradually increase them, observing the body's response.
Shiitake is considered a safe and well-tolerated mushroom. However, in a small number of people, it may cause skin reactions or digestive problems, especially at high doses of extracts. Caution is advised for people with autoimmune diseases and when using immunomodulatory drugs at the same time.
A dietitian's perspective
Shiitake is one of the most ‘practical’ functional mushrooms because it combines culinary use with real biological potential. In my opinion, the greatest advantage of shiitake is its versatility – it can support immunity, lipid metabolism and gut health, while also being part of your daily diet.
In my opinion, shiitake is particularly suitable for people who want to take a long-term approach and do not expect immediate results. It is a mushroom that should be treated as part of a lifestyle, rather than a quick fix. With a good quality preparation and reasonable dosage, shiitake can be a valuable addition to the diet, especially during periods of increased stress on the body.
Sources:
- Consuming Lentinula edodes (Shiitake) https://pubmed.ncbi.nlm.nih.gov/25866155/
- Immunomodulatory Properties of Polysaccharides from Lentinula edodes https://pubmed.ncbi.nlm.nih.gov/36012249/
- Shiitake Mushroom (Lentinula edodes) https://pubmed.ncbi.nlm.nih.gov/19087771/
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