Do mushrooms have superpowers? Here's what the science says

They count towards your five-a-day and plant points, but are there more health benefits to mushrooms than we realise?

Some lesser-known varieties have recently been in the spotlight for having so-called 'superpowers' – but what's the truth? Here's what science can tell us.

Lion's mane mushrooms have quickly risen to fame on social media and are now found in tea, chocolate and supplements.

They're believed to be packed with compounds that have antioxidative, anti-inflammatory, antimicrobial and cardioprotective properties, external.

There is growing research suggesting lion's mane mushrooms could offer cognitive benefits, potentially helping in the treatment of early Alzheimer's disease.

A small 2020 study, external saw 49 participants, aged 50 and over, take either lion's mane capsules or placebo capsules for almost a year.

Those taking lion's mane showed significant improvements in their Cognitive Abilities Screening Instrument (CASI) and Mini-Mental State Examination (MMSE) scores, as well as in their daily living activities, compared to the placebo group.

While the study's design minimised biases, it was a small pilot study – the findings need to be confirmed by larger, longer-term studies to be more widely accepted.

It's also worth noting that taking lion's mane in capsule form is different from eating the whole mushroom in your meals, as the capsules contain a concentrated source of active compounds that might not be safe for everyone.

In fact, in the study, some participants reported side effects like abdominal discomfort, nausea and skin rashes.

Pre-clinical trials have shown that key compounds in lion's mane, like hericenones and erinacines, external, can easily pass through the blood-brain barrier and may be responsible for the neuroprotective effects. These compounds are also involved in the production of a type of protein (nerve growth factor) that has been shown to improve neuronal damage, learning and memory deficits, external.

Again, while these initial results are promising, more extensive research is needed to confirm the benefits and ensure safety.

Known for their rich umami flavour, shiitake mushrooms are nutritionally dense, external, containing potassium, magnesium, iron and phosphorus, which are vital for maintaining various bodily functions.

They're also a source of B vitamins, which are crucial for energy production and nerve function.

Research suggests regular consumption of shiitake mushrooms can help maintain and improve the immune system.

One small study, external involving 52 adults found that consuming five or 10 grams of shiitake mushrooms a day for four weeks led to improvements in immune markers.

Studies in mice and cell cultures suggest these immune benefits are down to lentinan, a type of beta glucan, external found in shiitake mushrooms. Lentinan is believed to enhance the immune system, external by increasing the activity of certain immune cells.

But more research is needed. Especially as participants' regular diets are not always controlled in these studies, making it hard to attribute health improvements solely to the mushrooms.

If you're tempted by shiitake supplements, tread carefully. Some mushroom-based supplements aren't rigorously tested, external.

Often consumed in supplement form, these mushrooms are also brewed into tea or added to soups and broths and are linked to immune benefits.

They're a source of antioxidants, external, including phenols and flavonoids, which are believed to protect cells in the body from damage caused by free radicals, external.

It's also thought they could improve gut health as they contain prebiotics, external that help nourish beneficial bacteria. One study found that turkey tail extract increased the amount of 'friendly' bacteria like bifidobacterium and lactobacillus, external and lowered potentially harmful bacteria such as staphylococcus.

But there's still limited research available.

White, chestnut, portobello and button mushrooms shouldn't be overlooked. They're highly nutritious and contain essential nutrients such as dietary fibre, B vitamins, selenium, potassium and antioxidants, external.

And, especially in winter, it is crucial to get enough vitamin D – most mushrooms contain this fat-soluble vitamin, which supports healthy bones, teeth and muscles by regulating calcium and phosphate levels in the body.

Interestingly, evidence shows that when mushrooms are exposed to midday sunlight, they can produce significant amounts of vitamin D, external.

The amount depends on factors like the season, weather and exposure duration. But for maximum effects, slice the mushrooms to increase their surface area before basking them in the sun. It's a simple and effective way to get more of the vitamin D than whole mushrooms for the same amount of sunlight exposure.

Mushrooms can be added to soups and stews for a boost of umami flavour, or you can toss them into stir-fries, rice and risotto and pasta dishes. They also make a great topping for pizzas and can be used as a meat substitute for burgers – perfect for a plant-based option.

If you are considering taking a mushroom supplement, talk to your doctor or dietitian first.

Please note: Information is not intended as a substitute for proper medical diagnosis or dietary advice provided by your dietitian. Please always seek advice from a dietitian for tailored dietary advice and support.

Originally published January 2025. Updated February 2026.

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