Shiitake mushroom benefits for skin: 5 Remarkable effects

Getting to know shiitake

You’ve probably used shiitake when cooking plenty of times. However, you may not be aware of just how impressive this humble ingredient is. So, before we dive into the five shiitake mushroom benefits for skin, let’s properly introduce this fabulous fungus.

Native to East Asia, shiitake (or Lentinula edodes) takes its name from the Japanese shii tree it naturally grows on. Its firm texture and earthy umami flavour have made it one of the world’s most popular edible fungi. What’s more, practitioners of traditional medicine systems have been using the mushroom for generations as a way to boost wellbeing. This is thanks to its status as a functional mushroom. This term means it offers health benefits that go above and beyond the nutritional value of normal mushrooms.

Many of these ideas about how shiitake supports health now have findings from modern scientific studies to back them up. And that includes the shiitake mushroom benefits for skin we’re about to discuss.

What are the skin benefits of shiitake mushrooms?

Today we’re focusing on the specific ways that shiitake can have a positive influence on your skin. And what’s interesting is that the fungus has the potential to do so via several different mechanisms. Some are more direct than others, but they all play a role in supporting the health of your complexion. That’s one reason why this functional food could be such a valuable addition to your self-care routine. So, without further ado, here are five of the most impressive shiitake mushroom benefits for skin.

1. It supports the immune system

The first of our shiitake mushroom benefits for skin relates to immunity. One of the more notable benefits of shiitake is that adding it to your diet can support your immune system. Studies have found that the fungus is able to improve the function of immune cells and decrease inflammation.(1) One reason for this is that it’s high in beta-glucans. This is a type of fibre that (among other things) enhances the activity of certain types of immune cells.

So, how does improved immunity and reduced inflammation translate into shiitake mushroom benefits for skin health? Inflammation is a normal part of the immune response. However, if it becomes chronic, it can damage cells and cause unpleasant symptoms – including skin conditions like rashes and psoriasis. As such, adding immunity-supporting and inflammation-decreasing foods such as shiitake to your diet could boost the health of your complexion.

Shiitake may also have antimicrobial, antibacterial, and antifungal properties.(2) This could further amplify its positive effects on your skin. For example, acne is often the result of bacteria building up in your pores. However, further research is necessary to clarify how valuable shiitake is in this regard.

2. It fights oxidative stress

Oxidative stress is a state that arises when you have too many free radicals in your body. While a few can be useful, in excess, they may damage our cells – including skin cells. And this is where the second of our shiitake mushroom benefits for skin comes in.

Like most medicinal fungi, shiitake acts as an antioxidant, protecting us from oxidative stress.(3) This is thanks to certain triterpenoids it contains, such as ergothioneine, plus potent phenolic compounds like catechin and gallic acid. The mushroom is also rich in selenium, a mineral with powerful antioxidant properties. Oxidative stress contributes to signs of ageing, including the loss of skin elasticity and the development of fine lines and wrinkles. Consuming more antioxidants in your diet could therefore help to keep your complexion more youthful.

This is one of the broader shiitake mushroom benefits for skin, because it also supports your wellbeing more generally. In addition to ageing your complexion, oxidative stress can raise the risk of several harmful health conditions. These include heart disease, diabetes, and neurodegenerative disorders. So, you might want to add shiitake to your diet even if you’re not concerned about wrinkles!

3. It boosts collagen production

If you have even a passing interest in skincare, you’ll be aware of the importance of collagen for your complexion. A type of protein, it provides our skin with structure, and supports its strength, elasticity, and hydration. But as we age, our bodies naturally produce less collagen. This results in your skin becoming drier and forming wrinkles. Happily, one of the many shiitake mushroom benefits for skin is that it can support collagen production.

There are several reasons for this. First, oxidative stress damages collagen, and (as mentioned above) shiitake functions as an antioxidant. Second, shiitake mushrooms are rich in copper. This mineral offers numerous health benefits, including assisting with the production of collagen. Third, research suggests that chitin, a carbohydrate found in the walls of fungi like shiitake, helps with collagen synthesis too.(4) The same is true of beta-glucans, which we discussed in the first of our shiitake mushroom benefits for skin.(5) And finally, shiitake contains key amino acids like valine, lysine, and threonine, which also help to build collagen.

All of which means adding this fantastic fungus to your diet could be great news for your collagen levels.

4. It can make skin more radiant

Supporting the production of collagen isn’t the only way shiitake keeps your complexion looking its best. The mushroom is bursting with key nutrients that contribute to healthy skin. For instance, fungi are good sources of vitamin D. Most famous for supporting bone health, vitamin D protects your skin and helps with cell growth and repair. Research also indicates that vitamin D can be useful in treating acne, particularly in people who are deficient in it.(6)

Similarly, shiitake and other mushrooms are high in B vitamins like riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate. These have plenty of positive effects on wellbeing, including supporting the health of your skin. For example, studies show that vitamin B5 can help to tackle acne and skin inflammation.(7) These shiitake mushroom benefits for skin are particularly significant for those who don’t currently consume such nutrients in sufficient amounts.

5. It offers adaptogenic skin benefits

The final point in our list of shiitake mushroom benefits for skin is slightly more indirect. Like all our functional fungi, shiitake acts as an adaptogen. This means it can help the mind and body to cope with short-term and long-term stress more effectively. That includes environmental stress as well as physical, mental, and emotional. Essentially, adaptogens enhance your resistance to different kinds of stress and enable you to adapt better to stressful situations.

Why have we included this as one of the benefits of shiitake mushrooms on skin health? Well, stress can have all sorts of detrimental impacts on your complexion. It may cause existing or previous skin conditions like acne and eczema to flare up, plus speed up skin ageing.

For many of us, stress also causes difficulties sleeping, which further negatively affects your complexion. Bags under your eyes, the development of wrinkles, and dry skin are all associated with sleep deprivation. There are lots of tips and tricks you can use to enhance the quality of your sleep – including taking adaptogens. Of course, getting better sleep is advantageous for a wealth of reasons. So, as well as being one of the key shiitake mushroom benefits for skin health, this helps support overall wellness.