Enokitake

BotanicalBest with a meal

What is it

Enokitake (Flammulina velutipes) is the Japanese name for the white, long-stemmed enoki mushroom, used in cuisine and in supplements as a source of beta-glucans and the chitin-glucan complex chitoglucan.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Lipid metabolism (chitoglucan)

Limited Evidence

Small trials of enoki-derived chitoglucan have shown modest reductions in body fat and waist circumference in overweight adults. Replication is limited.

Immune support

Mixed Evidence

Beta-glucan immune effects in animals; human evidence for enoki specifically is sparse.

How it works

Enokitake delivers beta-glucans, ergothioneine, and a unique chitin-glucan complex (chitoglucan) that may bind dietary fat in the gut. Animal and small human studies suggest modest effects on lipid metabolism and immune markers. Most clinical research is short-term and uses concentrated extracts rather than the whole mushroom.

Dosage

No RDA. Supplement extracts dose 500-3000 mg/day. Culinary servings are 50-100 g cooked.

When and how to take it

No timing baseline established. Supplements typically taken with meals.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Fruiting body extract

Common supplement form.

Varies by standardization.

Chitoglucan

Branded chitin-glucan complex for lipid effects.

Fiber-like; not absorbed.

Safety

Safe as a food when cooked. Several Listeria monocytogenes outbreaks have been linked to imported enoki; thorough cooking eliminates the risk. Supplement extracts have not been associated with serious adverse effects in short-term studies.

Who should be cautious

Cook enoki thoroughly, especially in pregnancy, immunocompromised states, or elderly populations.

Interactions

No significant clinical interactions reported. Theoretical immune effects of beta-glucans may interact with immunosuppressive medications.

Food sources

Cooked enoki, 100 g

Amount
~37 kcal, beta-glucans
%DV
—

Frequently asked questions

Is enokitake the same as enoki?⌄

Yes, enokitake is the Japanese name; enoki is the shortened form. Both refer to Flammulina velutipes.

Does enoki help with weight loss?⌄

Some small studies suggest modest body fat reductions with chitoglucan extract, but the evidence is limited.

References

Enokitake on Wikidata — Wikidata link

Enokitake on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Enokitake (PubMed search) — PubMed link

Track Enokitake with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.