Flammulina velutipes

Botanical

What is it

Flammulina velutipes (enoki, enokitake) is an edible mushroom native to East Asia, used as food and as a supplement source of beta-glucans, ergothioneine, and the chitin-glucan complex chitoglucan.

Evidence for 2 uses

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

Body composition (chitoglucan)

Limited Evidence

Small trials of enoki-derived chitoglucan show modest reductions in waist circumference and body fat; replication is limited.

Immune support (beta-glucans)

Mixed Evidence

Animal studies suggest immunomodulation; human evidence for enoki specifically is sparse.

How it works

F. velutipes contains beta-glucans that may modulate innate immunity, ergothioneine as a unique antioxidant, and chitoglucan (a chitin-glucan complex) that has been studied for lipid metabolism effects. Animal data show modest effects on cholesterol, body fat, and immune markers; human clinical evidence is limited to small trials.

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.

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

Studied for lipid effects.

Chitin-glucan complex; functions as a fiber.

Safety

Cooked enoki is safe and widely consumed. Listeria contamination has been documented in some commercial enoki; thorough cooking eliminates this risk. Supplement extracts have not been associated with serious adverse effects in short-term trials.

Who should be cautious

Avoid raw enoki in pregnancy, immunocompromised states, and elderly populations due to Listeria risk.

Interactions

No major 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

Are enoki and enokitake the same?⌄

Yes. Enoki is the shortened name; enokitake is the full Japanese name.

Should I cook enoki?⌄

Yes, especially in pregnancy or with immune issues. Listeria contamination has been reported in raw enoki.

References

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

Research on Flammulina velutipes (PubMed search) — PubMed link

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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.