Mushrooms aren’t just a flavorful addition to your favorite dishes. They’re also packed with powerful compounds that support energy levels, brain function, immune health, and overall well-being.
But with so many options out there, you might be wondering which mushrooms are healthiest.
What are the healthiest mushrooms?
The answer depends on your goals. For example, if you’re looking for greater endurance and energy, Cordyceps may be the most beneficial choice.
On the other hand, lion’s mane can boost your cognition, and chaga promotes healthy immune function as well as longevity.
In this article, we’ll mainly focus on five of the most researched varieties: cordyceps, lion’s mane, chaga, reishi, and shiitake.
Cordyceps (Ophiocordyceps sinensis)
Traditionally used in Chinese and Tibetan medicine, Cordyceps–particularly Cordyceps sinensis–is a family of mushrooms known for its vitality and performance-enhancing properties, both for athletes and non-athletes. It offers some other impressive benefits, as well.
Cordyceps for energy and endurance
Some research suggests Cordyceps extracts can significantly dilate the aorta, the body’s main artery. This increases circulation, potentially leading to improved stamina and sustained energy levels throughout the day.
One study found that consuming 4 grams of Cordyceps daily over one week showed little effect, but three weeks of supplementation led to better oxygen uptake and utilization. This meant participants could stay physically active for longer before tiring.
Scientists believe this is due to Cordyceps’ ability to increase ATP production, the body’s primary energy source. ATP fuels muscle contractions and metabolism, helping the body perform at its peak during physical activity.
Cordyceps for metabolic health
Research suggests Cordyceps can also be beneficial for your metabolic health, as these mushrooms:
- Regulate blood sugar levels, potentially combating insulin resistance
- Lower triglycerides and cholesterol, promoting cardiovascular health
- Protect renal function by reducing stress markers in the kidneys, even in diabetics at risk of renal failure
These effects may be due to Cordyceps’ polysaccharides, a type of carbohydrate. These compounds not only help protect the kidneys, but may:
- Reduce systemic inflammation
- Improve gut health
- Combat the signs and effects of aging
Lion’s mane (Hericium erinaceus)
If you’re more concerned with your cognitive health, lion’s mane may be the best fungal addition to your diet. It’s a unique, shaggy-looking mushroom that’s been prized by Traditional Chinese Medicine practitioners for centuries.
Lion’s mane for brain health
Lion’s mane is loaded with natural compounds that stimulate nerve growth factor (NGF), a protein that helps brain cells grow, repair, and stay healthy. By increasing NGF levels, lion’s mane can:
- Promote neuron regeneration, helping grow and repair brain cells
- Support re-myelination, a process that protects nerve fibers and facilitates smooth communication between brain cells
- Preserve memory and help ward off cognitive decline
Research also links lion’s mane to better short-term and visual recognition memory, both of which tend to decline with age. However, studies found that these brain-boosting benefits disappeared after discontinuation, so consistency is key.
Chaga (Inonotus obliquus)
If it’s immune support you’re after, chaga may be your best bet.
Often consumed as a tea or tincture, folk medicine practitioners have long prized this nutrient-dense mushroom for its immune-boosting and antioxidant properties. And now, modern research is confirming its benefits.
Chaga for immune support
Chaga is rich in beta-glucans, polysaccharides, and antioxidants that help modulate and strengthen immune function. Research suggests this mushroom:
- Stimulates the production of beneficial cytokines, which are specialized proteins that help regulate immune response
- Enhances the activity of natural killer (NK) cells, immune cells that detect and destroy harmful pathogens
- Helps balance inflammation, supporting a stronger immune system
These effects make chaga especially helpful during cold and flu season or times of high stress, when the body’s defenses need extra support.
They also mean chaga could help prevent more serious conditions like cancer, according to some studies.
Chaga for antioxidant and anti-aging support
Chaga’s antioxidants and nutrients also combat oxidative stress and support healthy aging.
Selenium, zinc, vitamin D, and B vitamins help neutralize free radicals–unstable molecules that damage cells and accelerate signs of aging, such as:
- Wrinkles
- Sagging skin
- Gray hair
Chaga also contains calcium, potassium, and magnesium, which support bone, heart, and metabolic health as we age.
Together, these nutrients reduce inflammation and help protect cellular function, contributing to healthy aging and longevity.
Reishi (Ganoderma lucidum)
Often called the “mushroom of immortality,” reishi has served as a natural remedy in traditional medicine for thousands of years. Today, people turn to it for its liver-supporting and brain-boosting properties.
Reishi for liver health and detoxification
Research suggests reishi helps regenerate liver cells and promote detoxification, which could benefit people with liver damage.
This mushroom’s polysaccharides and triterpenoids provide antioxidant and anti-inflammatory effects that protect liver cells from toxins and oxidative stress.
While research is limited and most studies have involved animals, it appears that reishi:
- Improves liver enzyme levels
- Reduces inflammation and fat buildup
- Supports healthy detox pathways
Reishi for cognitive and nervous system support
Studies also indicate that reishi boosts:
- Mental clarity
- Cognitive function
- Resilience to stress
It does this through its polysaccharides and triterpenes, which stimulate the production of nerve growth factor (NGF), a protein that helps repair neurons and support healthy brain function.
Some early research even suggests it could benefit people with Alzheimer’s disease, although more studies are needed.
Reishi mushrooms also support adrenal function, which regulates cortisol–a key hormone involved in the stress response. In this way, reishi may reduce stress-related fatigue and anxiety, promoting a calmer, clearer state of mind.
Shiitake (Lentinula edodes)
Long used in traditional Chinese medicine and celebrated in global cuisine, shiitake mushrooms provide a rare combination of powerful health benefits and culinary appeal.
Shiitake for immune function and disease prevention
Shiitakes help keep the immune system balanced, stimulating it when underactive and calming it when overactive.
They’re rich in bioactive compounds that strengthen immune function and help prevent disease, including:
- Beta-glucans, which help modulate immune activity
- Lentinan, a polysaccharide with anti-tumor properties
- Cytochrome P450 enzymes, which help the body metabolize and remove carcinogens
Shiitakes also support cardiovascular health. They contain eritadenine and beta-glucans, which:
- Lower LDL (“bad”) cholesterol
- Promote HDL (“good”) cholesterol
- Reduce cholesterol absorption and accelerate its excretion
Together, these compounds may reduce the risk of heart disease while providing antiviral and antioxidant support.
Shiitake as a functional food
Beyond their medicinal properties, shiitake mushrooms offer a rich, savory flavor that lends itself well to many dishes. Growers often forest-farm them to ensure the highest quality, and home cooks use them in everything from broths to stir-fries.
When you add shiitakes to your meals, you boost your nutrition in a simple, delicious way that also supports long-term wellness.
Which mushroom is a superfood?
Many experts consider all mushrooms superfoods, as they’re low in calories and high in nourishing plant compounds (such as B vitamins). But here are a few with standout superfood status:
- Lion’s mane sharpens focus and supports nerve health.
- Chaga offers antioxidant and immune protection.
- Reishi promotes immune balance, detox support, and calm.
- Shiitake helps manage cholesterol and supports heart health.
- Maitake controls blood sugar and blood pressure levels.
- Oyster helps lower cholesterol and support cognitive health.
- Turkey tail boosts immune response and gut health.
If you’re looking for more well-rounded wellness benefits, you don’t have to pick just one. Incorporating a variety of mushrooms–whether that’s through food, tea, or supplements–can be an excellent way to support your health, naturally.
Try some of these medicinal mushrooms today, and nourish your body and mind for the long run.
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Cordyceps sinensis Increases Hypoxia Tolerance by Inducing Heme Oxygenase-1 and Metallothionein via Nrf2 Activation in Human Lung Epithelial Cells – PMC
The Cordyceps militaris-Derived Polysaccharide CM1 Alleviates Atherosclerosis in LDLR(-/-) Mice by Improving Hyperlipidemia – PMC
Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production – PMC
New Insights in ATP Synthesis as Therapeutic Target in Cancer and Angiogenic Ocular Diseases – PMC
Hypoglycemic Activity through a Novel Combination of Fruiting Body and Mycelia of Cordyceps militaris in High-Fat Diet-Induced Type 2 Diabetes Mellitus Mice – PMC
Cordyceps militaris Treatment Preserves Renal Function in Type 2 Diabetic Nephropathy Mice – PubMed
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