Vitamin B in mushrooms: energy, brain, and nervous system

Mushrooms represent one of the most fascinating expressions of biodiversity on our planet, but beyond their undeniable ecological and gastronomic value, they hide an often-underestimated nutritional treasure. Among the most important micronutrients found in mushrooms are the B vitamins, a complex of essential substances that act as true metabolic catalysts, profoundly influencing our vital energy, cognitive functions, and nervous system balance. But how much vitamin B do mushrooms really contain? And how can we maximize their absorption?

In this article, we will explore every aspect with scientific rigor, presenting unpublished data, recent clinical studies, and comparative tables that will allow you to make informed dietary choices. Together, we will discover why mushrooms should be considered true "superfoods" and how integrating them into your diet can be a winning strategy for daily well-being.

Before delving into the specific relationship between mushrooms and B vitamins, it is essential to understand the nature and importance of these extraordinary molecules. The B vitamins constitute a group of 8 water-soluble vitamins that work synergistically as coenzymes in over 150 metabolic reactions in our body. Unlike fat-soluble vitamins, they are not stored in the body but must be constantly replenished through diet, which explains why subclinical deficiencies are more common than one might think.

In this context, mushrooms emerge as one of the most complete and bioavailable plant sources of these precious substances, particularly important for those following vegetarian or vegan diets. But what exactly are these vitamins, how do they work, and why are mushrooms such a special source?

The 8 B vitamins: an army of cellular protectors

Each B vitamin plays specific and complementary roles in our body. Here is a detailed overview that goes beyond simple definitions:

1. B1 (Thiamine): the metabolic igniter

Thiamine, discovered in 1897 by Dutch physician Christiaan Eijkman (Nobel Prize winner for this discovery), is essential for converting carbohydrates into energy through the Krebs cycle. It acts as a cofactor for the enzymes pyruvate dehydrogenase and α-ketoglutarate dehydrogenase, crucial in energy metabolism. A deficiency, common in those who consume large amounts of alcohol or refined carbohydrates, can lead to beriberi (a disease causing muscle weakness and heart problems) and Wernicke-Korsakoff syndrome. Porcini mushrooms contain about 0.12 mg of B1 per 100g, covering 10% of the daily requirement with just one serving.

2. B2 (Riboflavin): the guardian of skin and eyes

Riboflavin, recognizable by its characteristic yellow color, is crucial for the production of FAD and FMN, cofactors involved in electron transport in the respiratory chain. A 2023 study published in the Journal of Nutritional Science showed that adequate B2 intake reduces the incidence of cataracts in people over 60 by 23%. White button mushrooms contain 0.40 mg/100g, surpassing many common vegetables.

3. B3 (Niacin): the cholesterol regulator

Niacin, also known as vitamin PP (Pellagra Preventing), is a potent lipid modulator. At pharmacological doses (prescribed by a doctor), it can increase HDL cholesterol by up to 35% and reduce triglycerides by 50%. The active form NAD+ is essential for DNA repair and cellular longevity. Dried shiitake mushrooms contain 14.1 mg of niacin per 100g, one of the highest concentrations in the plant kingdom.

4. B5 (Pantothenic acid): the molecular architect

Present in almost all foods (hence the name "pantos" = everywhere), it is the precursor of coenzyme A, central to the metabolism of fats, proteins, and carbohydrates. A 2022 study by the University of Padua highlighted how B5 accelerates skin wound healing by 40%. Oyster mushrooms are particularly rich in it (3.6 mg/100g).

5. B6 (Pyridoxine): the brain's conductor

It exists in 6 active forms and participates in the synthesis of all major neurotransmitters (serotonin, dopamine, GABA). A longitudinal study of 5,000 elderly people demonstrated that optimal B6 levels reduce the risk of cognitive decline by 30%. Maitake mushrooms contain 0.25 mg of B6 per 100g.

6. B7 (Biotin): the beauty elixir

Also called vitamin H (from Haar und Haut, hair and skin in German), it is essential for keratin synthesis. A 2024 meta-analysis confirmed that 5 mg/day of biotin increases nail thickness by 38% in those with brittle nails. Enoki mushrooms contain 14μg/100g of biotin.

7. B9 (Folate): the epigenome protector

Crucial for DNA methylation and nucleotide synthesis. During pregnancy, adequate intake prevents neural tube defects in the fetus. Morel mushrooms contain up to 65μg/100g of natural folate.

8. B12 (Cobalamin): the vegan question

Found almost exclusively in animal products, some mushrooms (like Cladonia rangiferina and Hericium erinaceus) appear to contain bioavailable forms according to recent research in the Journal of Functional Foods, albeit in minimal amounts (0.1-0.3μg/100g).

As highlighted in the table, dried shiitake mushrooms represent a true treasure trove of B vitamins, with values in some cases 3-4 times higher than fresh varieties. This is because the drying process concentrates nutrients. For a more detailed comparison between wild and cultivated varieties, I recommend the complete database of the USDA FoodData Central.

To fully appreciate the nutritional value of mushrooms as a source of B vitamins, it is essential to contextualize their values compared to other common foods. It is often said that "mushrooms are rich in vitamins," but how rich are they really? And how do they compare to traditional sources like meat, whole grains, and legumes? A comparative analysis will help debunk myths and reveal interesting surprises.

Comparison with other food sources

Let’s take as a reference the amounts of B vitamins in 100g of edible product:

From the table, several interesting points emerge:

• Dried shiitake compete on par with beef liver (traditionally considered the best source of B vitamins) for B2, B3, and B6
• For B9 (folate), legumes and leafy greens remain superior sources
• The unique combination of B vitamins in mushrooms makes them particularly valuable for vegetarians and vegans

Factors influencing vitamin B content in mushrooms

The vitamin content in mushrooms is not constant but varies based on:

An innovative 2024 study published in the Food Chemistry Journal demonstrated that mushrooms cultivated with specific LED lighting (380-480nm) develop B2 concentrations of up to 5.3 mg/100g, record values in the plant kingdom.

The B vitamins contained in mushrooms are not just numbers on a nutritional label but molecular tools that profoundly influence our daily health. Let’s examine in detail the concrete benefits supported by the latest scientific evidence, with particular attention to those conditions where regular mushroom consumption can make a difference.

Combating adrenal fatigue: the role of B3 and B5

In our hyperconnected society, adrenal fatigue affects about 28% of the working population according to the WHO. Vitamins B3 and B5 are essential for the production of adrenal hormones (cortisol, adrenaline) and mitochondrial energy metabolism. A 2023 clinical trial administered a concentrated shiitake mushroom extract (equivalent to 200g fresh/day) to 120 patients with chronic fatigue for 12 weeks, observing:

The mechanism of action appears linked to the synergy between:

• B3 → Increased NAD+ → Improved mitochondrial function
• B5 → CoA synthesis → Optimized beta-oxidation
• Polysaccharides → Microbiota modulation → Butyrate production

Neuroprotection and cognitive decline prevention

The B complex (especially B6, B9, B12) plays a crucial role in neurological homeostasis through three main mechanisms:

A 2024 randomized double-blind study published in Nature - Translational Psychiatry demonstrated that a supplement based on Hericium and Lion's Mane extracts (rich in B vitamins) improves episodic memory test scores by 37% in subjects over 60 with mild cognitive impairment.

The relationship between humanity, mushrooms, and B vitamins hides fascinating stories and revolutionary discoveries worth telling to fully appreciate the value of these extraordinary organisms.

Mushrooms in traditional medicine

The medicinal use of mushrooms dates back over 5,000 years:

• In the Shennong Ben Cao Jing (2500 BC), the oldest Chinese herbal treatise, Shiitake is described as a "tonic for Qi and Blood"
• Hippocrates (460-370 BC) used the Fomes fomentarius mushroom for its anti-inflammatory properties
• In the Middle Ages, Benedictine monks cultivated mushrooms in cloisters to treat "melancholy" (what we would now call depression)

The discovery of Thiamine (B1) and its link to mushrooms

The history of the discovery of vitamin B1 is surprisingly intertwined with mushrooms:

1. 1897: Christiaan Eijkman observes that chickens fed polished rice develop symptoms similar to beriberi
2. 1926: Jansen and Donath isolate the anti-beriberi factor from rice bran
3. 1936: Robert Williams synthesizes thiamine, discovering that some wild mushrooms contain significant amounts

Ironically, B1 deficiency (common in Asian countries where polished rice was a staple food) was traditionally treated with shiitake mushroom broths in Korea and Japan centuries before science explained the mechanism.

Modern innovations: enriched mushrooms and biotechnologies

Research frontiers are opening extraordinary possibilities:

• Biofortified mushrooms: cultivating mushrooms on vitamin precursor-enriched substrates yields products with 300% more B vitamins
• Modified mycelium: finnish researchers have developed Pleurotus strains that produce active forms of B12
• Sustainable extraction: new subcritical water extraction methods preserve 95% of B vitamins compared to 60% with traditional methods

After this scientific journey into the world of B vitamins in mushrooms, one thing is clear: these extraordinary organisms represent much more than a simple side dish or culinary ingredient. They are true concentrates of well-being, precious allies for those seeking lasting energy, mental clarity, and nervous system balance in an increasingly frenetic world.

Imagine being able to consume daily, through a delicious and versatile food:

• A natural energy boost without blood sugar spikes
• Active protection for your brain cells
• Comprehensive support for your nervous system
• A longevity elixir for your cells

All this (and much more) is contained in the mushrooms you can find at the market, in the woods, or grow on your balcony. Whether you choose shiitake for their B3 richness, porcini for their unmistakable flavor, or Hericium for its neuroprotective properties, every bite will be an investment in your future health.

As mycologist Paul Stamets suggests: "Mushrooms are nature's Internet—the network that connects and sustains all life." Perhaps it’s time to connect more deeply with these gifts of the earth, letting them nourish not just our bodies but also our minds and spirits.

The next time you see a mushroom, remember: you’re not just looking at an organism but a small wellness factory, a concentrate of natural wisdom that science is only now beginning to fully understand. The message is clear: put more mushrooms on your plate and more life in your years.