The search for natural ways to support immune health has never been stronger. From vitamin D to zinc, the UK wellness space is full of solutions. However, one category consistently stands out in both traditional medicine and modern research: functional mushrooms.
You may have seen headlines such as “I’m a dietitian and mushrooms could help these common health conditions”. While this growing recognition is encouraging, it often fails to distinguish between everyday culinary mushrooms and properly extracted medicinal mushrooms.
So let’s clarify.
Can button mushrooms from your supermarket boost immunity? Not exactly. Culinary mushrooms provide valuable micronutrients and fibre that contribute to gut health and overall wellbeing. However, they are not concentrated sources of the immunologically active compounds found in certain traditional medicinal species.
Can properly extracted functional mushrooms such as Turkey Tail, Reishi, Chaga, Maitake or Lion’s Mane support immune function? Yes and research strongly supports this!
This guide covers the differences between culinary and functional mushrooms, why extraction methods are important, the top mushrooms for immune health and how to choose a high-quality immunity supporting mushroom supplement.
What Does “Immune Support” Actually Mean?
Your immune system is not a single organ, it is a complex, dynamic network that includes:
- Innate Immunity (first-line defence)
- Adaptive Immunity (antibody-mediated response)
- Mucosal Immunity (gut and respiratory barriers)
- Inflammatory regulation pathways
When people refer to “boosting immunity”, what they typically mean is:
- Supporting immune cell activity
- Enhancing immune surveillance
- Modulating inflammatory responses
- Strengthening gut-associated immune function
Functional mushrooms are more accurately described as immunomodulators, not stimulants. This means they help regulate and balance immune activity rather than overstimulating it.
Culinary vs Functional Mushrooms: What’s The Difference?
Culinary Mushrooms:
Culinary mushrooms are widely consumed for their flavour and texture. Examples include button mushrooms, oyster mushrooms, enoki, chanterelles and porcini.
They contain fibre, selenium, B vitamins and antioxidants. However, they are not typically concentrated sources of the bioactive compounds found in medicinal mushrooms.
Functional Mushrooms:
Functional mushrooms contain high concentrations of biologically active compounds linked to immune regulation. These include:
- Beta-glucans
- Triterpenoids
- Sterols
- Polyphenols
- Proteoglycans (PSP and PSK found in Turkey Tail)
- Examples include Turkey Tail, Reishi, Lion’s Mane, Chaga, Maitake, Birch Polypore and Cordyceps.
Importantly, these compounds are locked within tough chitin cell walls and are not fully bioavailable without proper extraction.
Do Some Mushrooms Fall Into Both Categories?
Yes - Lion’s Mane, Shiitake and Maitake can be both culinary and functional. You can cook and eat them and they provide valuable nutrients. Other functional mushrooms are not edible and would be hard to digest.
Please note cooking does not replicate the concentration or full-spectrum extraction achieved through dual-extraction processes. Without extraction, immune-active beta-glucans and triterpenes remain partially inaccessible.
Raw vs Cooked vs Dual Extracted: What’s the Difference?
| Form | What You Get | Immune Compound Availability |
|---|---|---|
| Raw mushroom powder | No active compounds | None |
| Cooked mushroom | Digestibility, no active compounds | Poor |
| Hot water extract | Beta-glucans extracted | Strong immune modulation |
| Alcohol extract | Triterpenes & sterols extracted | Anti-inflammatory modulation |
| Dual extract (alcohol + hot water) | Full-spectrum profile | Gold standard |
Head over to our article which further explains how dual extraction is the gold standard for mushroom supplements.
Top 5 Mushrooms for Immunity
No.1 Turkey Tail: The Most Studied Immune Mushroom
The Turkey Tail contains two highly researched compounds, Polysaccharide-K (PSK) and Polysaccharide Peptide (PSP). Turkey Tail extracts have been extensively studied in Japan along conventional oncology care (e.g., PSK as an adjunct therapy). Multiple human studies suggest support of immune cell activity and improved immune parameters.
Turkey Tail influences multiple components of immune defence. Its polysaccharides, particularly PSK and PSP, have been shown to enhance natural killer (NK) cell activity and support T-lymphocyte responses, contributing to both innate and adaptive immunity. In addition, Turkey Tail acts as a prebiotic, encouraging beneficial shifts in gut microbiota. Given the central role of the gut-associated lymphoid tissue in immune regulation, this microbiome interaction represents a meaningful pathway through which Turkey Tail may help support immune balance and resilience.
Please note Turkey Tail currently holds a Novel Foods status.
No.2 Reishi: The Immune Modulator
Reishi, “the mushroom of immortality” has over 2,000 years of traditional use. Reishi contains two primary classes of bioactive compounds: beta-glucans and ganoderic acids, a group of triterpenes unique to Ganoderma lucidum. Beta-glucans are largely responsible for interacting with immune cell receptors and supporting immune signalling pathways, while ganoderic acids contribute to inflammatory regulation and broader immunomodulatory effects. Human and animal studies suggest that these compounds may support immune cell regulation, influence cytokine activity and promote balanced inflammatory responses.
Reishi does not “stimulate”immunity aggressively - it helps regulate it. This makes it particularly suitable for:
- Chronic stress-related immune suppression
- Perimenopausal and menopausal immune shifts
- Age-related immune decline
Explore the full range of Reishi mushroom benefits here.
No.3 Chaga: Antioxidant Immune Support
Chaga is rich in polyphenols, beta-glucans, melanin and superoxide dismutase (SOD) activity contributing to its strong antioxidant profile. Most research on Chaga remains preclinical, however findings suggest it may support antioxidant defence systems, promote immune cell activation and help reduce markers of oxidative stress. While human clinical trials are still limited, its bioactive composition indicates potential for supporting immune resilience through oxidative balance and immune modulation pathways.
No.4 Maitake: Metabolic & Immune Crosstalk
Maitake contains D-fraction beta-glucans that have been studied for immune -supportive properties. Small human trials suggest Maitake extracts may enhance natural killer (NK) cell activity and contribute to balanced immune responses. Emerging evidence also indicates potential effects on metabolic regulation, which is closely linked to immune competence. Because metabolic health significantly influences inflammatory tone and immune resilience, Maitake may be particularly relevant to post-menopausal women and individuals experiencing insulin resistance or metabolic imbalance.
No.5 Birch Polypore: The Underrated Forest Healer
Birch Polypore has a long history of use in European herbal traditions, particularly across Northern and Eastern Europe. Modern research is still in its early stages, but emerging studies suggest it may possess antimicrobial activity, anti-inflammatory potential and immune-supportive polysaccharides. Although human clinical trials are limited, its bioactive profile indicates promising immunomodulatory properties. As research expands, Birch Polypore is increasingly recognised as one of the most intriguing emerging immune-support fungi native to UK forests.
How can you take functional mushrooms to improve immunity?
Mushrooms are available in several formats, including powders, capsules, teas and liquid tinctures, allowing flexibility depending on preference and routine.
Please note that effectiveness highly depends on the extraction and bioavailability. Your mushroom supplement needs to be fully extracted in order for the beneficial compounds to be released out of the tough chitin cell walls otherwise limiting absorption.
Dual-extracted mushroom tinctures provide a full-spectrum approach, as both water and alcohol soluble compounds are already extracted and bioavailable. They’re also easy to take. A 2ml daily dose can be taken directly under the tongue or added to drinks and may be taken with meals for optimal absorption. Always follow product label guidance for serving size and frequency.
Do Functional Mushrooms Cause Side Effects?
While there are many studies showing the potential benefits of many functional mushrooms, research into the safety of the mushrooms is limited. If you’re planning to take functional mushrooms to boost your immunity or for any other health benefit it's important to check with a medical professional to see if this is appropriate for you as an individual, especially if you’re taking medications.
Generally, functional mushrooms are well tolerated, with possible minor side effects such as dizziness or stomach upset. For those with specific medical needs or conditions, it’s important to take particular care when considering taking any functional mushrooms.
Key Takeaways
- Not all mushrooms are equal: Culinary mushrooms provide nutrients, but functional species such as Turkey Tail, Reishi, Maitake, Chaga and Birch Polypore contain concentrated bioactive compounds studied for immune modulation.
- Immune support means balance, not stimulation: Functional mushrooms act as immunomodulators, helping regulate immune cell activity and inflammatory pathways rather than simply “boosting” the system.
- Extraction determines effectiveness: Dual extraction (hot water + alcohol) is essential to access both beta-glucans and triterpenes - the compounds most associated with immune effects.
- Top 5 mushrooms for immune support: The five most researched functional mushrooms for immunity are Turkey Tail, Reishi, Chaga, Maitake and Birch Polypore. Each offering distinct immunomodulatory properties to support your immune system.
- Quality and consistency matter: Fruiting-body sourcing, transparent lab testing and daily, properly dosed use are more important that format alone.
Best Functional Mushrooms For Immune Health Studies & References
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Zhang, Y., Li, S., Wang, X., Zhang, L. and Cheung, P.C.K. (2022) ‘Advances in the immunomodulatory effects of medicinal mushrooms and their bioactive compounds’, International Journal of Molecular Sciences, 23(13), 7190. Available at: https://pubmed.ncbi.nlm.nih.gov/35807336/
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Torkelson, C. J., et al. (2012). “Phase 1 clinical trial of Trametes versicolor in women with breast cancer.” BMC Complementary and Alternative Medicine, 12:17. Available at: https://pubmed.ncbi.nlm.nih.gov/19087769/
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Gao, Y., et al. (2003). “Immunomodulating activities of Ganoderma lucidum polysaccharides.” Journal of Ethnopharmacology, 89(1), 83–87. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12563824/#:~:text=Polysaccharides%20enhance%20immune%20function%20by,as%20a%20multifaceted%20immunomodulatory%20agent.
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Kodama, N., et al. (2002). “Effects of Maitake D-fraction on immune function.” Cancer Immunology, Immunotherapy, 51(1), 21–27. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4202470/
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Wasser, S. P. (2014). “Medicinal mushroom science: Current perspectives.” International Journal of Medicinal Mushrooms. Available at: https://pubmed.ncbi.nlm.nih.gov/25179726/
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Vetvicka, V., & Vetvickova, J. (2011). “Beta-glucan improves immune conditions.” Journal of Nutritional Science and Vitaminology. Available at: https://pubmed.ncbi.nlm.nih.gov/25738142/
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Ahmad, M.F., Ahmad, F.A., Ashraf, S.A., Saad, H.H., Wahab, S., Khan, M.I. and Ali, M. (2023) ‘Ganoderma lucidum: A comprehensive review of phytochemistry, efficacy, safety and clinical study’, Journal of Ethnopharmacology, 308, 116245. Available at: https://www.researchgate.net/publication/370043737_Ganoderma_lucidum_a_comprehensive_review_of_phytochemistry_efficacy_safety_and_clinical_study
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Kidd, P. (2000). The use of mushroom glucans and proteoglycans in cancer treatment. Alternative Medicine Review, 5(1), 4–27. Available at: https://pubmed.ncbi.nlm.nih.gov/10696116/
