Are Mushrooms Good for Immunity?

Partly: mushrooms can support normal immunity as part of a balanced diet by providing nutrients and beta-glucans that interact with immune cells, but their ability to prevent infections is unproven.

Can mushrooms support immunity?

Edible mushrooms can be a useful addition to a varied diet, but they are not a proven way to avoid getting sick. Their potential effects depend on the type of mushroom, how it is prepared and the rest of your diet.

Research has found effects on some immune measures, particularly from mushroom preparations rather than everyday meals. That is not the same as showing that eating mushrooms reduces the number or severity of infections. For a broader approach to eating well, see the best foods for immunity.

How might mushrooms affect immunity?

Mushrooms contain beta-glucans, a type of fiber found in their cell walls. Laboratory research suggests that some mushroom beta-glucans can interact with receptors on immune cells, but researchers have not established what those interactions mean for infection risk when people eat mushrooms as food.

Mushrooms can also provide nutrients involved in normal immune function, including copper and selenium. Amounts vary by variety and growing conditions, so mushrooms should be one part of a diet that includes a range of nutrient-rich foods.

Some mushrooms exposed to ultraviolet light provide vitamin D, another nutrient involved in immune function. Vitamin D content varies considerably, however, and not every package is a reliable source. Check the label rather than assuming all mushrooms contain the same amount.

Supporting immunity does not mean making the immune system work as hard as possible. A healthy immune response needs to be appropriately regulated, and a change in an immune marker does not necessarily mean better protection. Hydration also supports normal body function; for related options, see the best drinks for immunity.

What does the evidence show?

A 2022 review of clinical research on medicinal mushrooms found promising results for immune modulation, but also significant limitations. Few phase III trials had been conducted, and many studies included relatively small numbers of participants.

The review covered different mushrooms and preparations studied in different settings, including people with cancer. Results from a particular preparation or patient group cannot automatically be applied to a serving of mushrooms in a meal or to a supplement sold for immunity.

The evidence is therefore limited: it suggests mushrooms are worth studying, not that a specific mushroom reliably prevents colds or other infections. There is also no established mushroom serving or supplement dose shown to improve immunity in otherwise healthy people.

How can you use mushrooms for immunity?

Choose familiar edible mushrooms from a reputable grocery store or supplier. White button, cremini, oyster and shiitake mushrooms are examples you can incorporate into ordinary meals; no one variety has been established as the best for preventing infections.

Clean mushrooms and cook them before eating. Add them to a stir-fry, soup, omelet or grain dish, and pair them with other foods such as vegetables, beans, whole grains or a source of protein. Variety matters more than relying on one ingredient.

Store mushrooms according to package directions, refrigerate perishable mushrooms promptly and discard any that show signs of spoilage. If you buy dried mushrooms, follow the package preparation instructions and cook them before eating.

Food and supplements are not interchangeable. Mushroom powders, capsules and extracts can differ in species, concentration and processing, and their effects cannot be assumed from the nutritional value of whole mushrooms. There is not enough evidence to recommend a mushroom supplement specifically for preventing infection.

Who should be careful with mushrooms?

Avoid mushrooms if you have a known mushroom allergy. If you have a weakened immune system or are receiving cancer treatment, follow your care team's food-safety advice, including any instructions about preparing mushrooms.

Ask a clinician before using mushroom supplements if you take blood thinners or medicines that suppress the immune system, or if you have an autoimmune condition. During pregnancy or breastfeeding, and for children, choose properly prepared edible mushrooms as food and check with a clinician before using supplements; supplement safety is less certain.

Never eat a wild mushroom unless an expert has positively identified it as safe. Cooking does not reliably destroy mushroom toxins. If someone eats an unidentified or potentially poisonous mushroom, contact a poison center immediately rather than waiting for symptoms; in the United States, call 1-800-222-1222.

Seek emergency help for trouble breathing, swelling of the face or throat, or other severe symptoms. See a clinician for persistent digestive symptoms or other concerning reactions after eating mushrooms.