How to Hack Mushrooms to Make Them Even More Nutritious

Faster and easier to grow than many plants, mushrooms are a nutritional powerhouse.Recent studies suggest that as well as providing macronutrients, vitamins, and minerals, mushrooms contain bioactive compounds that may have benefits in terms of immunity, inflammation, and cognitive health.

"We know, here in the States anyway, around half of people don't regularly eat mushrooms, and those that do don't eat very many," says Robert Beelman, director of the Penn State Center for Plant and Mushroom Foods for Health, citing figures from the Mushroom Council. He believes fungi-phobic consumers are missing out on a rich source of nutrients.

Other researchers, however, say some of the health claims in this emerging area of research may be overstated. “Mushrooms are a promising area nutrition science,” says Vijaya Surampudi, chief of clinical nutrition at UCLA Health, “but promising and proven are not the same.”

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Scientists have identified around 2,000 species of fungi that are safe for humans to eat. The nutritional composition varies between species, but in general, mushrooms are low in calories, carbohydrates, and fat. They are also a good source of micronutrients such as potassium, copper, selenium, some B vitamins, and—if exposed to UV—vitamin D, via the precursor ergosterol.

“Just like our skin when you expose it to the sun, ergosterol converts into an active form that we can consume,” says Flavia Fayet-Moore, nutritionist and founder of FOODiQ Global. “The beauty is that you only need 100 grams—which is like one big portobella mushroom or about three to five button mushrooms—to get 1,000 IU of vitamin D.” To reach those levels, all you need to do is let your mushrooms sunbathe for 15 minutes before eating them.

Mushrooms have been used for their healing properties for millennia, and in recent years, scientists have sought to pin down their proven medicinal benefits. Some studies, though preliminary, suggest regular mushroom consumption may be associated with improved cardiovascular health and reduced inflammation.

Most research has focused on specialty varieties high in certain bioactive compounds, including lion's mane, which shows evidence for supporting cognitive function and reducing stress in small human trials; shiitake, high in the beta-glucan lentinan, which has immune and anti-inflammatory benefits; chaga, which is exceptionally high in antioxidant polyphenols; maitake, which contains compounds that support immune regulation; and reishi, whose triterpenoids and polysaccharides have demonstrated anti-inflammatory properties.

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There is some debate about how far these findings—many of which are based on cell or animal studies and used extracts rather than whole mushrooms—can be extrapolated to humans. “There are some pre-clinical and mechanistic observations that mushroom compounds may slow cancer cell growth in the lab, but there isn't any evidence that eating mushrooms treats or prevents cancer in people,” says Surampudi.

On the brain health findings, a 2009 study on 30 elderly people with cognitive impairment found three grams per day of dried lion’s mane mushroom powder led to significant improvements. A 2024 study on healthy adults aged over 55 found a similar amount increased the speed of cognitive processing. But Surampudi remains skeptical at these findings. “It's small trials mostly in older adults and those with pre-existing impairment, so we don't know yet if a healthy 30-year-old gets the same benefit,” she notes.

More recently, some researchers in the mushroom field have lasered in on a substance called ergothioneine. This sulfur-containing amino acid, which is not produced by the body, has powerful antioxidant properties and was deemed a “longevity vitamin” by famed biochemist Bruce Ames in 2018.

“Almost all foods have a little bit [of ergothioneine] because it’s passed from fungi in the soil onto plants, but mushrooms have 40 times more than any other food,” says Beelman, with oyster and porcini varieties containing particularly high levels. Once absorbed in the body through food, “it decreases much faster in people with chronic diseases, especially heart disease and biological diseases like Parkinson's and Alzheimer's.” However, scientists haven’t yet determined if the lack of ergothioneine causes these conditions, or if they cause the decline in ergothioneine, Beelman says.

A 2025 review concluded that the amino acid is a “promising” nutritional intervention, but that more research is needed to understand the link between ergothioneine and illness. Surampudi also believes that the “longevity vitamin” label may be premature. “I don't know how much we actually can say ‘if you eat mushrooms, you will live longer,’” she says. “It's a plausible mechanism, maybe, but there are no large randomized controlled trials.”

Thanks to the functional mushroom boom, you can now buy all kinds of fungi-based products designed to impart wellbeing benefits, from lion’s mane coffee and reishi tea to dried powder blends and supplement capsules. Fayet-Moore warns that consumers should exercise caution with supplements, as they are not regulated by the FDA and the strength and source of the extract varies greatly between products.

You can, however, make your own versions of these products at home by simmering mushrooms with fruit and other flavorings, or dehydrating and blending them into a powder to add to coffee. Specialty fungi are also popular in vegetarian and vegan cooking as a meat substitute. Oyster stems can be shredded and cooked to mimic pulled chicken or pork, while lion’s mane mushrooms can be fried and flattened to create a steak-like texture.

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It’s important to note there are some health risks when consuming specialty mushrooms or supplements. “Chaga is high in oxalates, so people who are prone to calcium oxalate kidney stones can't intake a high amount of chaga mushrooms,” Surampudi says. She recommends consulting a physician if you are taking any medication, in particular blood thinners or immunosuppressants.

In general, mushrooms are a great addition to a healthy diet. “There are very few foods that provide vitamin D in the diet, and all of them come from animal sources, like egg yolk and fish,” says Fayet-Moore. “But, unlike mushrooms, none of them can give you your daily intake in a single serving.”

She adds that that even if the bioactive benefits of fungi haven’t been unquestionably proven, there are more than enough reasons to add this sometimes-overlooked ingredient to our plates.

“From a nutritional perspective,” says Fayet-Moore, “we can all use some more mushrooms in our life.”