Best Mushrooms for Health in 2025

Edible mushrooms are healthy. Whether nutrient-dense culinary varieties or fungi with unique bioactive compounds, mushrooms have a long history of promoting overall wellness. For centuries, traditional medicine systems around the world have revered these fungi, not just as a food source, but as potent natural remedies.

Modern science is now catching up, confirming what ancient herbalists intuitively knew: that certain mushrooms can support our well-being in many ways. From boosting the immune system to fighting stress to nourishing the gut, mushrooms are healthy as foods and supplements. Ready to dig into the top mushrooms for wellness? Let's get to it!

Best Mushrooms for Health

Let's start diving into the top functional mushrooms for health and wellness. We're not covering all the mushrooms that can be used for health; just those with a well-established history in traditional herbalism that have demonstrated health-supportive effects in modern research.

Lion’s Mane

Lion’s mane is a shaggy white mushroom long used across East Asia as both a food and a health-promoting herb. In Traditional Chinese Medicine it’s called houtougu and in Japanese Kampo it’s yamabushitake. Both traditions describe it as a restorative food for the “stomach and spirit,” supporting digestion, calm focus, and healthy aging.

This variety of wild mushrooms, recognized by its pale, shaggy appearance, grows on hardwood trees (oak, beech, maple) in forests. Its meaty, crab-like texture made it a staple food well before it became a modern brain-boosting nootropic.

Lion's Mane mushroom contains bioactive compounds, such as hericenones and erinacines, which are believed to stimulate the production of Nerve Growth Factor (NGF). Nerve growth factor is a protein that plays key roles in growth, maintenance, and survival of nerve cells. Lion's mane mushroom's effects on nerve cells have shown potential to support cognitive function, memory, mood, neuroplasticity and nerve health.

When it comes to health, Lion's mane is primarily known as the top nootropic mushroom, meaning it may have benefits for brain health, cognitive function and central nervous system function. 

Some studies suggest that lion's mane has antioxidant and inflammation-modulating properties, which may contribute to a range of other health benefits.

Lion's Mane also has prebiotic fiber that promotes gut health by nourishing "healthy bacteria" (the microbiome), which in turn may assist with digestive health, immune function, mood-supportive neurotransmitters and overall gut-brain axis performance.

Discover ultramodern prebiotic fiber supplements

Research highlights

• Mild cognitive impairment (MCI): A study involved 30 Japanese men and women, aged 50 to 80, who were given either lion's mane powder or a placebo for 16 weeks. The results showed that participants who took the lion's mane powder had significantly improved scores on cognitive function scales compared to those who received the placebo.(1)
  
• Mood and stress symptoms: This study involved 30 women who consumed cookies containing either lion's mane or a placebo for four weeks. The results showed that the group who ate the lion's mane cookies reported significantly lower levels of depression, anxiety, and irritation compared to the placebo group.(2) Discover more mushhrooms for depression and anxiety
• Attention/processing speed and perceived stress: This study found that lion's mane mushroom improved cognitive function, particularly memory and reaction time, in both healthy individuals and those with cognitive impairment. The study also highlighted the mushroom's potential to reduce symptoms of stress and anxiety by modulating nerve growth factors and supporting a healthy gut-brain axis.(3) Find out all about Lion's Mane mushroom dosage
• Gut Health: In this pilot study, researchers linked Lion's Mane to an increase in the abundance of certain beneficial bacteria that produce short-chain fatty acids that optimize intestinal health.(4) This suggests that lion's mane may have a prebiotic effect that supports growth of "good bacteria" in the gut.

Read about the top 7 health benefits of Lion's Mane Mushroom

Reishi

Reishi (Ganoderma lucidum) known as lingzhi in Chinese and long called the “mushroom of immortality,” has been used for hundreds of years in East Asian herbalism as a tonic for calm energy and resilience, as well as to support healthy aging. Reishi has also long been prized for supporting restorative sleep, a steady mood, and day-to-day stamina under stress. Its stress-busting ability in particular has positioned it as one of the best mushroom adaptogens in herbalism.

Research suggests that the mushroom's key bioactive compounds, including polysaccharides, triterpenoids, and beta-glucans, may help to support human health in a few ways:

• Immune System Modulation: Enhances the activity of immune cells like white blood cells, including natural killer cells.
• Inflammation-modulating and antioxidant activity: Fights oxidative stress and cellular damage; promotes general wellness.
• Anti-Fatigue Effects: May help reduce fatigue and improve well-being, particularly in individuals with certain health conditions. Get today's top cell energy formula
• Cardiovascular Health: Early studies indicate a potential to support heart health by helping to manage cholesterol and blood sugar levels.
  

Research highlights

• Immune support: One systematic review reported that adding reishi to standard oncology regimens may improve some immune functions (such as T-cell activity) and patient-reported quality of life.(5)
• Neurasthenia: A randomized, double-blind, placebo-controlled trial investigated reishi for neurasthenia: “nervous exhaustion,” describing fatigue, weakness, irritability, headaches, and poor concentration -- today it is associated with stress-related, anxiety, or chronic-fatigue type syndromes. In subjects with neurasthenia, 8 weeks of reishi polysaccharide extract (“Ganopoly,” 1.8 g three times daily) led to greater improvements in symptoms, fatigue, and well-being vs placebo.(6)
• Fatigue and Sleep: One analysis compared different reishi formulations for anti-fatigue and sleep-enhancing effects. Researchers reported reishi was linked with significant improvements, but there was a lot of variability across formulations and doses. Higher quality products were more effective.(7)
• Metabolic health: A meta-analysis investigating reishi impact on assorted health-related markers reported small reductions in BMI and heart rate and changes in antioxidant enzymes, although the findings were regarded as preliminary, only.(8)

Cordyceps

Cordyceps mushroom is the famed “caterpillar fungus” of the Tibetan Plateau, also known as yartsa gunbu (“winter-worm, summer-grass”). It is a parasitic fungus that grows out of the carcasses of dead caterpillars. Cordyceps has long been used in Chinese and Tibetan herbalism as a restorative qi tonic for fatigue, breath, and recovery.

Today, scientific studies suggest that cordyceps may enhance athletic performance by improving the body's use of oxygen, particularly during exercise, and increasing the production of adenosine triphosphate (ATP), which is essential for muscle energy. Find out about ultramodern pre-workout formulas

Additionally, cordyceps has been found to have immune system-optimizing, antioxidant and inflammation-modulating properties. Preliminary studies have explored its potential to help manage blood sugar levels, support heart health, and promote anti-aging effects.

Research Highlights

1. Kidney Health: Meta-analyses report that fermented Cordyceps preparations added to standard care can modestly improve kidney health markers and some measures of antioxidant activity and inflammation.(9)
2. Immune modulation: A randomized, double-blind, placebo-controlled trial of a cordyceps extract for 8 weeks increased NK-cell (a type of immune cell) activity versus placebo.(10)
   
3. Exercise capacity: Two randomized, double-blind trials of cordyceps extract Cs-4 in healthy elderly subjects reported improvements in aerobic capacity versus placebo after 8–12 weeks, consistent with a “go harder before breathing gets hard” type of benefit.(11,12)
   
4. High-intensity exercise tolerance: A randomized, double-blind trial of a mushroom blend containing Cordyceps militaris (4 g/day) improved time-to-exhaustion after 1 week of use (versus placebo).(13)
   
5. Blood sugar control & oxidative stress: In a randomized, placebo-controlled crossover trial, 4 weeks of C. militaris (1500 mg/day) modestly lowered fasting glucose and improved antioxidant markers.(14)
   

Chaga

Chaga mushroom, scientifically known as Inonotus obliquus, is a type of fungus that primarily grows on birch trees in colder climates. Unlike typical mushrooms that sprout from the ground, chaga grows as a woody chunk on the trunk of its host tree. The exterior resembles burnt charcoal, while the interior is a contrasting golden-brown.

In herbalism, chaga has a long history of use, particularly in folk traditions of Russia and other parts of northern Europe. It has been used for various purposes, including as a general tonic to support overall health and vitality. Chaga is also considered a stress-busting adaptogen in herbal traditions.

Check out our Ultimate List of Adaptogens Guide

Modern science suggests Chaga extracts fight free radicals and protect cells from oxidative stress. It also seems to modulate immune system function and influence metabolic pathways. It has been associated with potential for antioxidant defenses, blood sugar balance, and cardiovascular health.

Research Highlights

Much of the research on chaga is preclinical (lab or animal). However, one systematic review analyzed a large number of studies to provide an up-to-date overview of Chaga's potential health benefits. This review suggested chaga may possibly help health via:(15)

• Antioxidant Properties: Chaga supplies natural antioxidants, with studies showing its ability to neutralize free radicals and protect cells from oxidative stress.
• Inflammation Modulation: The review reports that chaga has significant inflammation-regulating activity.
• Immune System: It notes that chaga can both stimulate the immune system to fight off pathogens and help balance an overactive immune response.
• Blood Sugar Potential: The review points to multiple studies suggesting that chaga can help lower blood sugar levels and improve insulin sensitivity.
• Cardiovascular Support: It mentions research indicating that chaga may help to regulate "bad" LDL cholesterol and triglycerides.

The review concludes that while chaga is a promising herb with a wide range of health applications, more human clinical trials are needed to confirm its efficacy and safety.

Turkey tail

Turkey tail (Trametes versicolor) is a common and widely distributed mushroom, found growing on dead hardwood logs and stumps across forests in the Northern Hemisphere. In herbalism, turkey tail mushroom has a long history of use, particularly in Traditional Chinese Medicine (TCM), where it is known as "yun zhi" (cloud mushroom), and in Japanese Kampo medicine. It has been traditionally used to support energy, life vitality, and overall wellness.

Modern research has focused on its polysaccharide compounds, particularly PSK and PSP, which have been widely studied for their potential to support the immune system, especially in the context of balancing innate (first-line) and adaptive ("learned") immunity.

Find out more about innate vs. adaptive immunity

Research Highlights

• Immune health: One meta-analysis investigating trials totaling 1,000 oncology patients reported that Turkey Tail active compound Protein-bound polysaccharide K (PSK) was associated with better wellness and survival rate.(16)
• Prebiotic/gut–health. A 7-week trial of PSP (polysaccharopeptide from turkey tail) showed increased fecal Bifidobacterium and Lactobacillus, indicating prebiotic activity and microbiome benefits.(17)

Shiitake

A cornerstone of East Asian cuisine and herbalism for centuries, shiitake has been simmered in broths and decoctions not only for flavor but also for “vitality” and seasonal resilience. Modern interest grew after isolation of lentinan (a β-glucan) from shiitake fruiting bodies and evaluations of shiitake as a functional food.

Shiitake provides a suite of health-promoting bioactives; most notably, beta glucans (including lentinan). It is associated with support for healthy immune system function, cardiovascular health and antioxidant defenses.

Shiitake mushrooms are also a good source of several vitamins and minerals, including B vitamins and Vitamin D (as long as the mushrooms were exposed to UV light while growing), which contribute to overall health and well-being.

Research Highlights

1. Immune function (whole-food intake): In a 4-week randomized dietary trial (5–10 g/day whole shiitake), participants showed increases in immune cell activity and favorable shifts for immune performance overall, potentially suggesting better immune defenses from food intake alone.(18)
2. Cardiovascular and Metabolic. A randomized controlled trial reported that daily consumption of shiitake improved several markers of cardiovascular and metabolic health, including aspects of the lipid profile, compared with placebo -- suggesting a modest role in metabolic health when eaten regularly.(19)

• Oncology patients: In Japan, Lentinan as a prescription drug formulation is used as a complementary therapy for oncology patients. One review found that when added to oncology treatments, the prescription Lentinan was associated with some improvements.(20)

Maitake

Maitake (Grifola frondosa), also known as "hen-of-the-woods," is a highly valued mushroom that grows at the base of trees, particularly old-growth oaks, in temperate regions of North America, Europe, and Asia. Its name "maitake" means "dancing mushroom" in Japanese, a name said to have originated from the joy of finding such a valuable mushroom. 

In traditional Eastern herbalism, Maitake mushroom was prized for its ability to balance the body, fight stress and restore vitality. It was used to support a healthy spleen and stomach, as well as to help digestion and boost overall energy. Maitake was also valued for its role in supporting the immune system and was used as a tonic to strengthen the body and promote longevity.

Today, a good amount of modern research has been conducted on maitake, focusing on its polysaccharide compounds, particularly a beta-glucan known as "D-fraction." Maitake has also been suggested to help with immune function, blood sugar and cardiovascular health while also contributing antioxidant activity for overall wellness.

Research Highlights

• Blood Sugar: A meta-analysis of five clinical trials on the effects of Maitake mushroom (Grifola frondosa) on type 2 diabetes concluded that it significantly reduced fasting blood sugar levels and improved insulin sensitivity.(21)
• Immune Function: Another meta-analysis on Maitake found that, when used as an adjunct to chemotherapy, it supports wellness and quality of life in certain patients, particularly those with breast, liver, and lung health concerns. This is attributed to Maitake's ability to modulate the immune system.(22)

Agaricus blazei (ABM)

Agaricus blazei, also known as the "Sun Mushroom" or "Cogumelo do Sol" in Brazil and "Himematsutake" in Japan, is a species of mushroom used in cuisine and traditional herbalism practices for health. It was originally discovered in the highland forests of Brazil, thriving in soil rich with plant debris and animal waste, but is now widely cultivated in East Asian countries and elsewhere for its herbal applications.

In herbalism, Agaricus blazei has a history of traditional use in Brazil and is now widely used in countries like Japan. In these traditions, it is taken as a daily “tonic” tea for resilience and general wellness. Agaricus is rich in beta-glucans and related polysaccharides that are best known for immune modulation but are also being explored for metabolic and liver support.

Research Highlights

1. Blood Sugar. One clinical trial examined of 60 patients with type 2 diabetes who were already taking conventional medications. For 12 weeks, participants were given either an Agaricus blazei extract or a placebo. The results showed that the group taking the mushroom extract had a significant improvement in insulin resistance and hormones that help regulate blood sugar.(23)
   
   
2. Immune Function. This clinical trial investigated Agaricus' potential for helping oncology patients. Researchers reported that a polysaccharide extract from the mushroom significantly enhanced the activity of natural killer (NK) cells and improved overall immune function. The study concluded that the mushroom extract was an effective supplement that could improve the quality of life and immune status in patients undergoing chemotherapy.(24)
   

Tremella

Tremella, commonly known as "snow fungus," "silver ear," or "white jelly mushroom," is a fascinating and highly regarded fungus. It grows in a gelatinous cluster, with translucent, pale and wavy lobes that look like a sea plant.

In herbalism, tremella holds a significant place in Traditional Chinese Medicine (TCM) as a "yin" tonic, believed to nourish bodily fluids and provide a moisturizing effect. It has been traditionally used to support the lungs, skin and overall vitality.

Modern research focuses on Tremella’s polysaccharides, which show immune-modulating, antioxidant, and barrier-supporting properties in early research.

Reviews also highlight potential brain-supportive activity and benefits for the gut. In recent years, it has also gained popularity in the cosmetic industry for its ability to maintain skin hydration.

Research Highlights

• Cognitive function: Adults with memory complaints took a Tremella fuciformis extract or placebo for 12 weeks. The Tremella group showed statistically significant improvements in several cognitive tests (attention, working memory, executive function) and in a global composite score versus placebo.(25)
• Skin health: Reviews and formulation studies highlight Tremella polysaccharides’ strong water-binding capacity and barrier-supporting actions used in both topical and supplement beauty products.(26)

Poria cocos (fu ling)

Poria (Wolfiporia extensa), also known as "fu ling" in TCM, is a fungus with a very unique growth habit. Unlike many mushrooms that grow from a visible fruiting body on the surface, poria develops as a large clump of mycelium (kind of like "mushroom roots") that grows underground.

It's not really a food mushroom; in herbalism, however, it has been used for over 2,000 years to support the body's fluid balance, promote urination, and calm the mind. It is also believed to help support the spleen and digestive functions.

Modern research on poria has focused on its polysaccharides and triterpenes, which, as in other functional mushrooms, are linked to antioxidant activity and benefits for the immune system. It has also garnered interest for its potential to help urinary health and digestive wellness, which aligns with some of its ancient traditional uses.

Research Highlights

• Sleep quality: A clinical study in adults with poor sleep found that 800 mg/night of standardized Poria cocos extract for 2 weeks increased total sleep time (roughly 29 min), improved sleep efficiency, and reduced wake-after-sleep-onset during a sleep study. These results are intriguing, but note that the study lacked placebo control.(27) Discover today's top natural sleep supplement
• Immune responses: In a double-blind, placebo-controlled trial of healthy vaccinated adults, a botanical blend containing Poria cocos (UP360) helped to improve several antibody and cell-mediated immune markers.(28)

Oyster

The oyster mushroom (Pleurotus ostreatus) is a common and highly popular fungus used in both cuisine and herbalism applications. Oyster mushrooms grow in beautiful, shelf-like clusters on the sides of logs or tree trunks, with broad, fan-shaped caps. They do not have the deep herbalism history as other mushrooms in this guide; however, it was used in some cultures as a "tonic" to invigorate the body, especially in people feeling run-down.

In modern health, oyster mushrooms are valued for their good nutritional profile, including immune-supportive polysaccharide compounds (including beta-glucans) linked to heart health, immune system support and healthy overall metabolic function.

Research Highlights

1. Metabolic health: In adults dealing with metabolic dysfunction, daily king oyster snacks for 3 months improved several cardiometabolic measures increased circulating vitamin D. This may signal a possible supporting role for oyster mushrooms as a whole-food complement for good metabolic health.(29)
   
2. Blood lipids: Adults consuming soup enriched with 30 g/day dried oyster mushroom for 3 weeks showed reductions in triglycerides and LDL cholesterol versus a tomato-soup control, suggesting modest short-term lipid benefits.(30)
3. Immune modulation: A hot-water extract of oyster mushroom (P. ostreatus; “tamogitake”) increased Th1-type responses (this refers to a response that activates immune cells) in healthy adults, potentially supporting cellular immunity.(31)
4. Cardiovascular health: A 2020 systematic review of human trials on oyster mushrooms suggested potential for improvements in blood sugar balance, blood lipid balance, blood pressure, and some inflammatory markers. Note, however, that researchers said the studies analyzed were low-to-moderate in quality.(32)

Best Supplement with Lion's Mane Mushroom: Mind Lab Pro®

Several mushrooms supply health-promoting benefits. Of all those, Lion's Mane is considered the best mushroom nootropic -- and Mind Lab Pro® (MLP®) is the best nootropic stack available with Lion's Mane. It includes 11 research-backed nootropics total, carefully combined for their complementary effects.

Mind Lab Pro® Ingredients: Citicoline (CDP Choline) dosage 250mg per serving, Phosphatidylserine (PS) 100mg (from sunflower lecithin), Bacopa monnieri 150mg (24% bacosides), Organic Lion's Mane Mushroom 500mg (fruit and mycelium), Maritime Pine Bark Extract 75mg (95% proanthocyanidins), N-Acetyl L-Tyrosine 175mg, L-Theanine 100mg per serving, Rhodiola rosea 50mg (3% rosavins and 1% salidrosides), NutriGenesis® Vitamin B6 (2.5 mg), Vitamin B9 (100 mcg), Vitamin B12 (7.5 mcg)

MLP's ultramodern design enhances several brain pathways at the same time, thereby unleashing a full-spectrum boost for virtually all cognitive function.

Memory, mood, attention, focus, stress resistance, motivation, processing speed... no matter what you need, MLP is the one supplement that can take you there.

MLP includes 500 mg of Lion's Mane Mushroom from Fruit and Mycelium.

In addition to its reputation as the top supplement with Lion's Mane Mushroom, Mind Lab Pro is special because it is backed by three well-designed human research trials:

1. MLP for 30 days linked to significant improvements (compared to placebo) in information processing speed.(33)
2. MLP for 30 days enhanced performance across all memory functions tested (versus placebo), especially immediate and delayed recall memory.(34)
3. MLP for 60 days was shown to help the brain's different regions to work together more efficiently and cohesively.(35)

Read the full story on Mind Lab Pro clinical studies

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Summary

The most popular medicinal mushrooms sit at a unique intersection of food and function that has contributed to human health for millennia. They are nutrient-dense, bursting with savory flavor, rich in unique bioactives, and backed by growing human research for immune balance, cardiovascular support, gut–microbiome nourishment, cognitive health and more.

The “Best” mushroom species for health depends on your goal: lion’s mane medicinal mushroom for brain and mood, reishi for calm and recovery, cordyceps for endurance, turkey tail for immune function, shiitake/maitake/oyster for everyday metabolic benefits, and chaga, tremella, agaricus blazei, poria, and others chipping in their own complementary strengths.

If you're buying medicinal mushroom supplements, choose products the way you’d choose good food: verify species and plant part (fruiting body vs. mycelium), prefer hot-water/dual extracts with quantified beta-glucans (not just “polysaccharides”), and look for third-party testing. Used thoughtfully, the right mushrooms can become reliable, daily helpers for your long-range health.