Maitake Mushroom: Benefits, Side Effects and How to Use It

Last updated: October 2026

Maitake (Grifola frondosa), also called hen of the woods, is an edible mushroom that grows in frilly clusters at the base of oak trees. It is a tasty, low calorie food first. Its beta-glucans, including the D-fraction, have been studied for blood sugar and immune markers, but human evidence is limited and early.

This guide covers cooking and buying maitake in the UK, what a portion contains, what the studies looked at, who should be careful with extracts, and choosing a supplement. There are no authorised health claims for maitake in the UK, so we describe the research, not promises.

What is maitake (hen of the woods)?

Maitake (Grifola frondosa) grows in clusters of frilly, overlapping caps at the base of oak and other hardwood trees, which is why it’s called “hen of the woods”: a big cluster looks like a ruffled, nesting hen. Its Japanese name is often translated as “dancing mushroom”, and in Chinese it is known as hui-shu-hua. It is prized in cooking for its texture and savoury flavour, and is also sold dried, as powders and as extracts. Unlike reishi, turkey tail and chaga, which are too tough to eat and are taken as teas or extracts, maitake is a proper kitchen mushroom.

The caps are grey-brown with wavy edges, with firm white flesh and tiny pores underneath. In the UK it fruits from about August to November and is fairly uncommon in the wild.

Hen of the woods vs chicken of the woods

They are different fungi. Chicken of the woods (Laetiporus sulphureus) is a thick bracket, bright creamy yellow with orange bands when young, growing on trunks of oak, yew, cherry, sweet chestnut and willow. Hen of the woods is grey-brown, frilly and sits at the foot of the tree. Chicken of the woods can cause dizziness and stomach upset in some people, and foragers are advised never to pick it from yew, which is very poisonous.

Our functional mushrooms UK guide introduces the eight most talked-about species.

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Maitake nutrition per portion

Maitake is mostly water, low in calories and fat, and contains fibre, B vitamins (especially niacin), potassium and beta-glucans. Figures are from the US Department of Agriculture’s FoodData Central for raw maitake; the NHS counts 80g of vegetables as one adult portion.

Why such a wide range for vitamin D? Mushrooms make vitamin D2 when exposed to ultraviolet light, from the sun or a UV lamp, so it depends on how they were grown and handled: one USDA sample had 28.1µg per 100g, a newer analysis only 1.6µg. The NHS says adults need 10 micrograms a day and that everyone should consider a supplement from October to March. Shop-bought maitake rarely says whether it was UV-treated, so don’t rely on it for vitamin D. See vitamin D2 vs D3 for the difference between the forms.

At 2.2g of fibre a portion, maitake also makes a small contribution towards the 30g of fibre a day that UK government guidelines advise; see our list of high fibre foods for easier wins.

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Maitake benefits: what the studies looked at

Most maitake research is in cells and animals, often with purified extracts. Human trials exist, but they are small, short, use specific preparations, and some were run with maitake producers. Here is what has been studied, and how much weight each result can carry.

The honest summary: maitake is interesting to researchers because of its beta-glucans, but there is not enough good human evidence to say it does any of these things for you. Memorial Sloan Kettering Cancer Center’s integrative medicine service states that clinical data are limited. That’s why, like shiitake, we’d enjoy it as a food first; our shiitake guide sets out a similar picture.

Our mushrooms and inflammation guide compares the evidence species by species, and our immune system guide covers the everyday habits with the strongest evidence.

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What is maitake D-fraction?

D-fraction is a protein-bound beta-glucan (a type of complex carbohydrate) extracted from maitake. It was first described more than three decades ago, and many other compounds have been isolated since. Memorial Sloan Kettering lists a beta-1,6-glucan, a protein-bound polysaccharide, as maitake’s main active constituent.

A few points worth knowing before you buy anything labelled “D-fraction”:

• Most of the research is preclinical: the most-quoted D-fraction findings come from cell and animal studies.
• Trials used specific preparations made for the research, at measured doses. A different product may not be comparable.
• “Standardised” doesn’t guarantee quality. The US National Center for Complementary and Integrative Health (NCCIH) warns that what’s on a label may not be what’s in the product.

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Does maitake lower blood sugar?

In animals, yes, in some studies. In people, we don’t know. Several studies in diabetic rats and mice found lower blood glucose with maitake fractions; one rat study of a fraction called SX also found lower blood pressure (Preuss 2012). We couldn’t find a good-quality human trial of maitake itself on blood sugar.

That matters most for safety. Memorial Sloan Kettering warns that maitake may lower blood sugar, so taking it with diabetes medicines may not be safe. Maitake as a food can be part of a balanced diet, but don’t use an extract to manage blood sugar, and speak to your GP or pharmacist before taking one alongside any diabetes medicine.

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Maitake side effects and who should be careful

Eating cooked maitake is safe for most people. Possible side effects are uncommon and mostly linked to concentrated extracts:

• Digestive upset, such as bloating, nausea or loose stools, especially with extracts or if you’re not used to much fibre.
• Allergic reactions, which are rare. In one trial, one participant stopped because of a rash and itching (Deng 2009). Get urgent help for any facial swelling or difficulty breathing.
• Raised eosinophils (a type of white blood cell) without symptoms, seen in 4 people taking an extract for 12 weeks (Wesa 2015). Mention maitake if you’re having blood tests.
• Blood thinners: a published case report described a patient on warfarin whose INR (a measure of blood clotting) rose after starting a maitake extract (Hanselin 2010). Memorial Sloan Kettering says maitake can increase the risk of bleeding with warfarin.
• Low blood sugar, particularly if you take diabetes medicines (see above).
• Blood pressure: a maitake fraction lowered blood pressure in rats, so it could in theory add to blood pressure medicines.

Ask your GP or pharmacist before taking a maitake extract if you:

• take warfarin or another blood thinner
• take diabetes or blood pressure medicines
• have an autoimmune condition, take immunosuppressants or have had a transplant
• are having cancer treatment (tell your oncology team)
• are due to have surgery: NCCIH notes some supplements may increase bleeding risk or affect anaesthesia, so tell your surgical team early and follow their advice on when to stop

Pregnancy, breastfeeding and children

Cooked maitake is an ordinary food. Extracts are different: many supplements have not been tested in pregnant or breastfeeding women, or in children, so we’d avoid maitake extracts unless your midwife or GP is happy. We don’t recommend our products during pregnancy or breastfeeding, and all our products are for adults (18+) only.

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How to cook maitake

Maitake has a deep, savoury flavour and a meaty texture, with crisp, frilly edges when roasted. Drying strengthens the flavour.

• Prepare: don’t soak it. Brush off any soil, trim the tough base, then tear the cluster into bite-sized pieces along its natural lines.
• Roast: toss with oil and salt and roast at 200°C until crispy at the edges, about 20 minutes.
• Pan-fry: press pieces into a hot, oiled pan and leave them alone for a few minutes until golden, then turn. Finish with butter or soy sauce and a squeeze of lemon.
• Soups, ramen, risotto and pasta: sauté first for flavour, or simmer in broth until tender. Soak dried maitake in hot water and use the liquid as stock.
• Store: keep fresh maitake in a paper bag in the fridge and use within a few days. If it smells unpleasant or turns slimy, throw it away.

Always cook maitake rather than eating it raw: it is easier to digest and tastes far better. Our lion’s mane cooking tips and how to cook shiitake safely work well if you buy a mixed pack of speciality mushrooms.

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Where to buy maitake in the UK (and foraging)

Buying maitake

• Fresh: look for it in mixed “woodland” or speciality mushroom packs at larger supermarkets, at farmers’ markets, in Japanese and East Asian grocers, and from UK specialist mushroom growers who deliver.
• Dried: easier to find year round, keeps well in a sealed jar and is good for broths.
• Grow your own: maitake grow kits are sold online if you’d like to try.
• What to look for: firm, dry, fresh-smelling clusters. Avoid any that are slimy or smell sour.

Foraging hen of the woods: only with an expert

Hen of the woods grows mainly at the base of oaks from late summer to autumn. The best-known lookalike is the giant polypore (Meripilus giganteus, also called the blackening polypore), which is browner and less frilly. Older hen of the woods becomes tough and smells unpleasant, so only young growth is worth eating.

The golden rule from the Woodland Trust is simple: never eat a wild fungus unless you are absolutely certain of its identification. Have every find checked in person by an experienced forager, or join a guided foray, and try only a small amount the first time. Also remember the rules:

• Picking for personal use is allowed on Forestry England and Woodland Trust land, except where signs ask you not to. Commercial picking is not allowed.
• Removing fungi from land needs the permission of the landowner or occupier.
• Picking is not allowed on some protected sites, such as Sites of Special Scientific Interest (SSSIs), without consent.

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Maitake supplements vs food

Maitake is sold as capsules, powders, tinctures and blends. The difference from the mushroom in your pan is concentration: an extract can deliver far more of the beta-glucans than a normal portion, which is also why the medicine cautions above apply to extracts much more than to food.

Weighing up capsules against chewables? Our mushroom gummies guide looks at doses and sugar. For a drink rather than a pill, see how to make mushroom tea, or our reishi cacao guide for an evening reishi hot chocolate and how much caffeine cacao contains.

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How to choose a maitake supplement

If you decide to try one, check for:

1. Fruiting body or mycelium? Look for “fruiting body” on the label. Mycelium is often grown on grain such as oats or rice, and when the two are dried and ground together, much of the product can be starch from the grain.
2. Measured beta-glucans. A stated beta-glucan percentage is more useful than “polysaccharides”, which can include starch.
3. Third-party testing. Ask for a recent certificate of analysis covering heavy metals and microbial contamination.
4. Clear dose. Avoid “proprietary blends” that hide amounts.
5. No disease claims. Promises to treat diabetes, cancer or anything else are a red flag.
6. Check your medicines. Ask your pharmacist if you take any regular medication.

Our best mushroom supplements in the UK guide covers these checks in more detail. And as NCCIH puts it, “natural” does not always mean “safe”: if you get side effects, stop and contact your doctor.

See also Spacegoods Sleep+, an evening blend that lists maitake and reishi.

For the three best-known functional mushrooms compared, see lion’s mane vs reishi vs cordyceps.

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FAQs

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Sources

• Memorial Sloan Kettering Cancer Center, About Herbs. Maitake.
• National Center for Complementary and Integrative Health. Using dietary supplements wisely.
• US Department of Agriculture. FoodData Central: Mushrooms, maitake, raw (FDC ID 169403) and Mushroom, maitake (FDC ID 2003602).
• NHS. Vitamin D and 5 A Day portion sizes and How to get more fibre into your diet.
• Woodland Trust. Responsible foraging guidelines and Chicken of the woods.
• Forestry England. Your forest fungi code.
• Wild Food UK. Hen of the woods.
• Hanselin MR et al (2010). INR elevation with maitake extract in combination with warfarin. Annals of Pharmacotherapy.
• Deng G et al (2009). A phase I/II trial of a polysaccharide extract from Grifola frondosa (Maitake mushroom) in breast cancer patients: immunological effects. Journal of Cancer Research and Clinical Oncology.
• Wesa KM et al (2015). Maitake mushroom extract in myelodysplastic syndromes (MDS): a phase II study. Cancer Immunology, Immunotherapy.
• Masuda Y et al (2026). Maitake mushroom supplementation modulates upper respiratory symptoms and immune responses in healthy adults: a randomized, double-blind, placebo-controlled trial. Food and Function.
• Jogi EM et al (2026). Maitake mushroom (Grifola frondosa) enhances cognitive function in healthy older Japanese: a randomized, double-blind, placebo-controlled trial. Journal of Nutritional Science and Vitaminology.
• Hu Q, Xie B (2022). Effect of Maitake D-fraction in advanced laryngeal and pharyngeal cancers during concurrent chemoradiotherapy: a randomized clinical trial. Acta Biochimica Polonica.
• Preuss HG et al (2012). Fraction SX of maitake mushroom favorably influences blood glucose levels and blood pressure in streptozotocin-induced diabetic rats. Journal of Medicinal Food.
• Harada E et al (2020). Medicinal mushroom, Grifola gargal, lowers triglyceride in animal models of obesity and diabetes and in adults with prediabetes. International Journal of Medicinal Mushrooms.
• Wu JY et al (2021). Bioactive ingredients and medicinal values of Grifola frondosa (Maitake). Foods.
• Cardwell G et al (2018). A review of mushrooms as a potential source of dietary vitamin D. Nutrients.
• Sadowska A et al (2026). Medicinal mushrooms and their bioactive compounds: from traditional use to therapeutic potential. Molecules.

This guide is general information, not medical advice.