Medicinal Mushrooms: Health Benefits of Reishi, Lion’s Mane and Shiitake

Medicinal mushrooms are having a moment — and for good reason

Over the past few years, interest in “functional” or “medicinal” mushrooms has exploded. You’ll find them in coffees, capsules, broths and even snack bars. While Spain’s Mediterranean diet already leans plant-forward, these particular fungi add a unique mix of beta-glucans, polyphenols and specialised compounds that support immunity, brain health and healthy ageing. For expats adjusting to new routines, stressors and seasons, they can be a simple way to reinforce daily wellbeing.

Reishi (Ganoderma lucidum): calm, resilience and immune support

Known in Asia as the “mushroom of immortality,” reishi is most often used for balance: supporting healthy stress responses, sleep quality and immune function. Its polysaccharides and triterpenes are the star players. Many people report fewer seasonal colds and a steadier mood when they use reishi consistently. If you’re navigating a busy move, a new job or jet lag, reishi in the evening may be a gentle ally to unwind.

Lion’s mane (Hericium erinaceus): focus, memory and the gut–brain axis

Lion’s mane has become the darling of the biohacker world for its potential to support cognition. It contains hericenones and erinacines, compounds investigated for their role in nerve growth factors. Users often describe clearer focus, smoother word recall and less “brain fog.” Another under-appreciated angle: the gut–brain axis. Lion’s mane appears to support a healthy intestinal lining and microbial diversity, which may partly explain those cognitive benefits.

Shiitake (Lentinula edodes): everyday immunity and heart health

Delicious and accessible, shiitake is the most “culinary” of the big three. Its beta-glucans support immune surveillance, while ergothioneine contributes to antioxidant defences. Shiitake also provides sterols that can help maintain healthy cholesterol profiles when paired with a balanced diet. If you only add one mushroom to stir-fries, soups and stews this autumn, shiitake is a sensible, tasty place to start.

How medicinal mushrooms may help through autumn and winter

As temperatures drop and indoor time increases, the immune system faces new pressures. Beta-glucans — found in reishi, shiitake and other mushrooms — act as biological “primer signals,” helping immune cells recognise and respond appropriately. Many people find they experience fewer minor infections or bounce back faster when they regularly include them in food or tea. For those dealing with workplace stress or sleep hiccups after relocating, reishi’s relaxing profile can be a timely addition.

Inflammation, recovery and healthy ageing

Low-grade inflammation can creep up during stressful life changes, long travel days and diet shifts. Mushroom antioxidants (like ergothioneine) and polysaccharides can help modulate inflammatory pathways. Regular intake, alongside movement, adequate protein and sleep, supports joint comfort, post-exercise recovery and a steadier energy curve.

Mushrooms and the microbiome

Several mushroom fibres behave like prebiotics, feeding beneficial gut bacteria. A more diverse microbiome is linked to improved digestion, better vitamin production and even mood stability. If your diet in Spain includes more bread, cheese or cured meats and fewer fermented foods than before, mushrooms can help rebuild gut balance without overhauling your favourite meals.

Fresh vs. dried vs. extracts: what actually works?

Whole mushrooms (fresh or dried) are excellent for everyday cooking. If you’re targeting specific benefits, standardised extracts can be practical. Look for products that list both the mushroom species and extract ratio, and aim for options that specify beta-glucan content rather than just “polysaccharides” (which may include inactive starch). Fruiting body extracts are typically preferred over mycelium-on-grain for a higher proportion of active compounds.

How to use them — practical ideas for expats in Spain

• Reishi tea at night: Steep powdered reishi or add a measured extract to warm water with lemon and a dash of honey.

• Lion’s mane in the morning: Stir into coffee or a smoothie for a focus-friendly start.

• Shiitake in meals: Toss into paella, stir-fries, tortilla filling or autumn stews.

• Broth base: Simmer dried shiitake and kombu to make a mineral-rich stock for soups.

• Blend with Spanish staples: Pair mushrooms with olive oil, garlic, thyme and rosemary for flavour and synergy.

How much and how often?

Food use can be daily — a handful of shiitake in meals is an easy win. For supplements, typical daily ranges are modest (e.g., reishi 500–1500 mg extract, lion’s mane 500–1000 mg extract, shiitake 500–1500 mg extract), taken consistently for at least 6–8 weeks. Always follow the product’s label and consider starting low, especially if you’re sensitive.

Quality checks before you buy

• Species and part named: “Hericium erinaceus fruiting body extract,” not just “mushroom blend.”

• Beta-glucans clearly stated: Prefer products that specify beta-glucan percentage.

• Third-party testing: Look for certificates of analysis (CoA).

• Minimal additives: Avoid heavy sweeteners or unnecessary fillers in “mushroom coffees.”

Who should be cautious?

• Allergies: If you react to fungi, avoid medicinal mushrooms.

• Autoimmune conditions or immunosuppressants: Check with your doctor, as immune-modulating effects may interact with treatment.

• Anticoagulants and surgery: Some extracts may influence clotting; pause use prior to procedures if advised by a clinician.

• Pregnancy and breastfeeding: Evidence is limited; discuss with your healthcare provider.

• Children: Stick to culinary amounts unless a clinician advises otherwise.

Simple recipes to get started

Weeknight shiitake & olive oil sauté: Slice 200 g shiitake, sauté in extra-virgin olive oil with garlic and thyme; finish with a squeeze of lemon and sea salt. Serve with grilled fish or eggs.

Lion’s mane “focus” smoothie: Blend banana, handful of spinach, oat milk, a spoon of almond butter and measured lion’s mane powder.

Reishi wind-down tea: Whisk ½ tsp reishi extract into hot water with lemon zest; sip 60–90 minutes before bed.

Frequently asked questions

Can I take more than one mushroom? Yes — many people pair reishi (evening calm) with lion’s mane (daytime focus) and cook with shiitake for general immunity. Start with one to assess tolerance.

Are capsules better than powders? It’s personal preference. Powders are versatile; capsules are convenient and help with consistent dosing.

How long until I notice benefits? Some people report sleep or calm effects from reishi within 1–2 weeks; cognitive support with lion’s mane may take several weeks of steady use.

The bottom line

Medicinal mushrooms like reishi, lion’s mane and shiitake can be a smart, food-first way to support immunity, focus and recovery as we head into cooler months. Combine them with movement, a colourful Mediterranean plate, protein at each meal and good sleep hygiene for the best results. If you have a medical condition or take prescription medications, speak with a healthcare professional before starting extracts.