Flammulina Filiformis Mushroom
Also known as: Flammulina filiformis, Flammulina velutipes, Enoki mushroom, Golden needle mushroom, Winter mushroom
Overview
Flammulina filiformis, commonly known as Enoki mushroom, is an edible mushroom widely cultivated and consumed, particularly in East Asia. It is recognized for its long, thin stipes and small caps. This mushroom is valued both as a food ingredient and as a dietary supplement due to its potential health benefits. It contains various bioactive compounds, including polysaccharides like β-glucans and the antioxidant ergothioneine. Research suggests potential benefits such as immune support and antioxidant effects. While primarily used for general wellness, the scientific evidence supporting these claims is still emerging, with most studies being preclinical or observational. More high-quality clinical trials are needed to confirm these benefits. Flammulina filiformis grows naturally on dead wood and is commercially produced, making it readily accessible for culinary and supplemental use.
Benefits
The primary potential benefit associated with Flammulina filiformis is a modest reduction in cancer risk, as suggested by a systematic review and meta-analysis of observational studies on general mushroom consumption. However, this benefit is not specific to Flammulina filiformis. Preclinical studies indicate that polysaccharides from this mushroom may enhance immune function, but clinical data are limited. Additionally, the presence of ergothioneine suggests antioxidant activity, though direct clinical evidence for Flammulina filiformis is also limited in this area. Overall, the evidence supporting these benefits is primarily from in vitro and animal studies, with limited high-quality clinical trials in humans. Effect sizes are not well-quantified in humans, and the time course of benefits is not well-established, likely requiring regular, long-term consumption.
How it works
Flammulina filiformis exerts its potential health benefits through several mechanisms. Its polysaccharides, particularly β-glucans, may activate immune cells by interacting with pattern recognition receptors. Additionally, the presence of ergothioneine contributes to antioxidant effects by scavenging reactive oxygen species. These actions primarily affect the immune and antioxidant systems within the body. While polysaccharides are poorly absorbed, ergothioneine is well-absorbed and retained in tissues, enhancing its potential antioxidant activity. Further research is needed to fully elucidate the specific molecular targets and pathways involved in the beneficial effects of Flammulina filiformis.
Side effects
Flammulina filiformis is generally recognized as safe when consumed as a food. However, there is limited data on the safety of concentrated extracts or supplements. Common side effects are not reported in food form, but high doses may cause gastrointestinal discomfort. Uncommon side effects, such as allergic reactions, are rarely reported. There are no significant drug interactions reported, but there is a theoretical risk with immunosuppressants due to its immune-modulating effects. Contraindications are not established, but caution is advised for individuals with mushroom allergies. While considered safe for most populations, there is insufficient data for pregnant or lactating women. Overall, Flammulina filiformis has a good safety profile at food-level intakes, but more research is needed to assess the safety of high-dose supplements.
Dosage
There is no established minimum effective dose for Flammulina filiformis specifically. However, general mushroom intake of 5–10 g/day (dry weight) has been associated with health benefits in observational studies. An optimal dosage range of 5–20 g/day (dry weight) is suggested for general wellness, but higher doses have not been well-studied. The maximum safe dose is not established but is likely safe at food-level intakes. There are no specific timing recommendations for consumption. Whole mushroom consumption is preferred, but extracts may be used, although they lack standardization. Polysaccharides are poorly absorbed, while ergothioneine is well-absorbed. No required cofactors have been identified.
FAQs
Is Flammulina filiformis safe to consume?
Yes, it is generally safe for most people at food-level intakes. However, there is insufficient data for high-dose supplements, so caution is advised.
When is the best time to take Flammulina filiformis?
There is no specific timing recommendation. Regular consumption is likely beneficial for potential health effects.
What are the expected benefits of consuming Flammulina filiformis?
Based on broader mushroom research, potential benefits include a modest reduction in cancer risk and possible immune/antioxidant effects. However, these benefits are modest and require consistent intake.
Can Flammulina filiformis cure cancer?
No, it is not a cure-all. The benefits are modest and require consistent intake as part of a balanced diet and healthy lifestyle.
Research Sources
- https://www.gavinpublishers.com/article/view/a-mushroom-derived-compound-that-could-change-your-life-ergothioneine – This article discusses ergothioneine, an antioxidant found in mushrooms, including Flammulina filiformis. It highlights ergothioneine's potential health benefits due to its antioxidant properties and its ability to protect cells from oxidative damage. The article suggests that ergothioneine may play a role in reducing the risk of chronic diseases.
- https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2023.1195709/full – This study provides a targeted metabolome and transcriptome analysis of Flammulina filiformis, identifying gibberellins and related genes involved in stipe elongation. While the study offers insights into the bioactive compound production within the mushroom, it does not directly assess clinical health outcomes. The research contributes to understanding the molecular mechanisms underlying the mushroom's growth and development.
- https://www.mdpi.com/2309-608X/9/3/330 – This research focuses on the development of molecular markers for Flammulina filiformis breeding. The study's primary aim is to enhance the cultivation and genetic improvement of the mushroom, rather than to investigate its direct health effects. The findings are valuable for the mushroom industry but do not provide data relevant to human health claims.
- https://pubmed.ncbi.nlm.nih.gov/33243392/ – This systematic review and meta-analysis of observational studies found that higher mushroom consumption is associated with a lower risk of cancer. The effect sizes are modest and vary by cancer type. The study is limited by its observational design, which cannot establish causality, and it is not specific to *F. filiformis*.
