Beta-glucans are a type of dietary fiber found in the cell walls of mushrooms. Beta-glucans are considered natural immunomodulators, which means they can stimulate the immune system and help the body fight against diseases. They are most commonly found in mushrooms and also in some grains such as barley and oats. They are also abundant in seaweeds and yeasts. Studies have shown that they have numerous health benefits, including:

• Boosting the immune system: they enhance the function of macrophages, which are crucial for the body's defense against infections.
  
  
• Lowering levels of bad cholesterol (LDL): research shows that regular consumption of beta-glucans can reduce cholesterol by 5–10%.
  
  
• Improving insulin sensitivity: they are beneficial in managing type 2 diabetes.
  
  
• Reducing the risk of obesity: fiber helps with satiety and weight management.

How do beta-glucans affect the immune system?

Our body has a natural defense mechanism composed of various types of cells, including macrophages, neutrophils, and natural killer cells (NK cells). Beta-glucans stimulate these cells and make them more effective at recognizing and destroying pathogens such as bacteria, viruses, and fungi.

In a study published in the Journal of Nutrition, scientists found that people who consumed dietary supplements with beta-glucans for 12 weeks had 30% fewer upper respiratory tract infections compared to those who did not consume them.

Mushrooms – a natural source of beta-glucans

Among mushrooms that contain the most beta-glucans are:

• Shiitake (Lentinula edodes) – containing potent immunomodulatory beta-glucans.
  
  
• Reishi (Ganoderma lucidum) – known for its adaptogenic properties that help with stress and immune system support.
  
  
• Maitake (Grifola frondosa) – studies show it can lower blood sugar levels.
  
  
• White button mushroom (Agaricus bisporus) – a common mushroom found in stores, also contains beta-glucans though in smaller amounts.

Other benefits of beta-glucans

Beta-glucans from mushrooms are not only beneficial for the immune system. Research shows that they can:

• Support heart health – reducing inflammatory processes and lowering blood pressure.
  
  
• Improve digestion – being fiber, they support the growth of beneficial gut bacteria.
  
  
• Aid in the fight against cancer – some studies indicate that beta-glucans have the potential to inhibit the growth of cancer cells.

How much beta-glucans do we need?

Daily intake of beta-glucans depends on the goals:

• For immunity: 250–500 mg per day.
  
  
• For lowering cholesterol: 3–5 g per day.
  
  
• For blood sugar regulation: 4–6 g per day.

They can be obtained through diet (consuming mushrooms and grains) or dietary supplements.

Beta-glucans from mushrooms are a natural solution for boosting the immune system and improving overall health. Although they are also present in other foods, beta-glucans from mushrooms have a special composition that makes them particularly effective. If you want to strengthen your resilience and improve your health, mushrooms are an excellent addition to your diet!