Absorption
✦Cook before consuming — raw shiitake can cause shiitake dermatitis (skin reaction). Beta-glucans are best extracted with hot water. Powder extracts standardized to lentinan content are most studied.
Daily Dose
⚖
Common dose: 1-2g dried mushroom or 50-100mg standardized extract
RDA: No established RDA
Upper limit: No established upper limit
Best form: Hot water extract from fruiting body, standardized to >20% beta-glucans
Timing: With meals
Avoid raw consumption. Lentinan is given intravenously in clinical cancer trials, oral bioavailability is lower.
Effects
Food Sources
- Fresh shiitake mushrooms~80mg beta-glucans per 100g
- Dried shiitake~800mg beta-glucans per 100g