The maitake mushroom, also known as Grifola frondosa, has held a special place in traditional Far Eastern diets and medicine for centuries. Although it has long been less well known in Europe than reishi or shiitake, today it is increasingly appearing in the context of supporting immunity, metabolic health and overall well-being. Contemporary research allows us to view maitake not only as a culinary curiosity, but as an ingredient with real physiological potential.
![maitake mushroom]()
- What is maitake mushroom?
- A brief history of maitake use
- Active substances in maitake mushrooms
- Maitake and immunity
- The effect of maitake on glucose metabolism
- Maitake and body weight and metabolism
- Heart, energy and regeneration
- Dosage and safety of maitake
- Maitake in the diet and supplementation
- A dietitian's perspective
What is maitake mushroom?
Maitake is an edible mushroom that grows naturally at the base of deciduous trees, mainly oaks. It is characterised by its spreading, fan-like structure and intense aroma. The name ‘maitake’ literally means ‘dancing mushroom’, which, according to legend, was meant to refer to the joy of those who managed to find it, as it was rare and highly prized.
From a nutritional point of view, maitake provides a small amount of energy, while containing fibre, B vitamins, minerals and bioactive polysaccharide fractions, which are key to its potential health benefits.
A brief history of maitake use
In traditional Japanese and Chinese culture, maitake was mainly used as part of a diet to support the body's strength and endurance. For a long time, it was mainly accessible to the aristocracy and monks, but over time it also found its way into the folk cuisine. It was only with the development of extraction and standardisation methods that maitake began to be studied in terms of specific biological mechanisms. Contemporary interest in maitake stems from observations of its effects on the immune system and metabolism, especially in the context of carbohydrate metabolism.
Active substances in maitake mushrooms
The most important biologically active compounds in maitake are beta-glucans, especially the fraction known as D-fraction. It is these polysaccharides that are of greatest interest to researchers. In addition to these, maitake also contains sterols, antioxidants and small amounts of compounds that affect lipid metabolism. Beta-glucans do not act directly like classic drugs, but modulate the activity of immune system cells, affecting their ability to respond to environmental stimuli.
Maitake and immunity
One of the best-documented areas of maitake's activity is its support for the immune system. The beta-glucans it contains affect macrophages, NK cells and other elements of the immune response, helping the body to respond adequately to stress. This is not about ‘boosting immunity’ in the colloquial sense, but rather about regulating it. Maitake is sometimes used during periods of reduced immunity, chronic stress or increased physical exertion, when the body is more susceptible to infections.
Maitake is often mentioned in the context of supporting glucose metabolism and insulin sensitivity. Studies suggest that certain polysaccharide fractions may influence the way the body responds to carbohydrates, supporting blood sugar stabilisation. For this reason, maitake is sometimes considered as part of the diet of people with carbohydrate metabolism disorders or during periods of weight loss, when glycaemic control is important for appetite and energy levels.
Maitake and body weight and metabolism
Although maitake is not a ‘fat burner’, its effect on metabolism may indirectly promote better weight control. Glucose regulation, liver support and effects on the gut microbiota are factors that can help maintain stable body weight in the long term. It is worth noting that these effects are only observed in combination with a properly balanced diet and lifestyle, and not as a standalone supplement.
Heart, energy and regeneration
Some data suggest that maitake may affect the lipid profile, including cholesterol and triglyceride levels. This mechanism is associated, among other things, with the presence of plant sterols and fibre, which can support normal fat metabolism. Although this is not its main use, maitake is sometimes included in diets aimed at broadly understood metabolic support.
In dietary practice, maitake is sometimes chosen by people experiencing chronic fatigue, low energy or difficulty regenerating. It does not have a stimulating effect like caffeine, but it can support the body by improving the utilisation of nutrients and regulating metabolic processes. This makes it an interesting supplement during periods of increased physical or mental stress.
Dosage and safety of maitake
Maitake is available both as a fresh or dried edible mushroom and in the form of dietary supplements. The most common forms are extracts standardised for beta-glucan content, powder capsules and liquid extracts. In supplementation, the quality of the raw material and the extraction method are of key importance, as they determine the bioavailability of the active fractions.
The dosage of maitake depends on the form of the preparation and the concentration of the extract. The most commonly used amounts range from approximately 500 to 1500 mg of extract per day, taken in one or two doses. In the case of powder from the whole fruiting body, the doses tend to be higher, while standardised extracts require smaller amounts. It is advisable to start supplementation with lower doses and observe the body's response, especially in people with chronic diseases or those taking medication.
Maitake is considered a safe and well-tolerated mushroom. However, a few people may experience temporary gastrointestinal discomfort, especially at the beginning of supplementation. Caution is advised for people taking medications that affect blood clotting and regulate glucose levels. In such cases, it is advisable to consult a specialist about supplementation.
Maitake in the diet and supplementation
Including maitake in the diet in culinary form can be a valuable addition to the menu, but the amounts consumed in this way are usually too small to achieve the effect observed in studies on extracts. For this reason, standardised supplements are more commonly used in the context of health support.
A dietitian's perspective
From my point of view, maitake is one of the most interesting functional mushrooms, especially for people who think about health in terms of metabolism and immunity. The greatest value of maitake is its regulatory potential – it does not act aggressively or temporarily, but supports the body where there is overload, energy instability or problems with glycaemic control.
Maitake works best as part of a broader nutritional strategy, especially for people who care about the quality of their diet, sleep and physical activity. I would not treat it as a ‘cure-all’ solution, but as a sensible supplement that can support better body function in the long term.
In summary, from a nutritionist's perspective, maitake is a sensible choice for people looking for natural support for their immunity and metabolism, provided that the preparation is of good quality, the dosage is correct and expectations regarding the effects are realistic.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/26311233/
- https://pubmed.ncbi.nlm.nih.gov/33466429/
- https://pubmed.ncbi.nlm.nih.gov/33466429/
The content provided is for educational and informational purposes only. We carefully ensure its substantive correctness. However, it is not intended to replace individual advice from a specialist, tailored to the reader's specific situation.