What are the True Benefits of Mushroom Supplements?

Mushrooms have been prized for their medicinal benefits for thousands of years, but in the past few years, we’ve seen a resurgence in the popularity of these all too nourishing fungi. The mushroom supplement market is exploding as consumers discover the benefits, and there are more choices and higher-quality products than ever before.

But what kind of mushroom supplements can you buy right now and what are the benefits?

Let’s find out!

What are the Types of Mushroom Supplements?

Mushroom supplements are usually made with medicinal mushrooms that you probably won’t find at your local grocery store. These fungi are often turned into whole food extracts (all of the mushroom) or specific extracts (using specific compounds) and then added to pills, powders, or tinctures.

Some of the most common medicinal mushrooms used in this regard include:

Lion’s Mane

Lion’s Mane (Hericium erinaceus) is a beautiful mushroom that features a white “hairy” cap that cascades down like a lion’s mane. It is rich in unique compounds like hericenones and erinacines, which may support nerve health and motor function.(1)

There has also been a lot of exciting research relating to memory problems and general brain function, with studies indicating that lion’s mane consumption can vastly improve cognition.(2)

Cordyceps

Cordyceps are parasitic fungi that attack and grow inside larvae. They have been used in Traditional Chinese Medicine for many hundreds of years and there have been many modern studies highlighting their potential benefits.

Many of these studies relate to oxygen use and overall performance, with results suggesting that they possess properties that inhibit fatigue. (3)

They may also have anti-aging and anti-diabetic proprieties and could play support liver and heart health.(4)(5)(6)

Chaga

Chaga mushrooms are found in Siberia and are thought to possess antioxidant and anti-inflammatory properties. A diet rich in these compounds is linked to reduced rates of many chronic diseases, making them a go-to mushroom for countless mushroom supplement blends.

Shiitake

Shiitake is probably the most commonly consumed mushroom on this list and the one you can find most easily. Often consumed dried, these mushrooms possess an umami flavor and are prized for their meaty texture.

Shiitake mushrooms are rich in dietary fiber, protein, amino acids, and a wide array of vitamins, minerals, and antioxidants.

Reishi

Also known as lingzhi, reishi mushrooms grow in parts of Asia, as well as North America. Some studies have shown that they have a potent effect on the immune system and can reduce fatigue and improve the quality of life in patients undergoing cancer treatment.(7)(8)

Maitake

Maitake mushrooms contain high levels of antioxidants and beta-glucans, both of which can support overall health and well-being. They are also rich in B vitamins, vitamin C, potassium, copper, and amino acids.

Maitake mushrooms are prized for their ability to support heart health, with a 2013 animal study noting that consumption of these mushrooms could reduce cholesterol levels in rodents.(9) 

 
What are the Benefits of Mushroom Supplements?

The benefits that mushroom supplements provide will depend on the type of mushroom you consume, and the quality of the powders themselves. Some supplements focus on a single variety while others blend several different medicinal fungi to create a synergistic effect.

The word “adaptogen” is often used in relation to mushrooms, and you’ll also see it referenced alongside numerous other herbal medicines. It refers to a type of herbal medicine that supports the body’s anti-stress response and helps it to combat fatigue and anxiety, as well as adapt to stresses of life.

Some of the purported benefits of mushroom supplements include:

• Improved Energy Levels: Mushrooms like cordyceps are noted for their energy-increasing benefits, but they are not alone in this and other mushrooms could produce similar effects.
• Digestive Support: The fiber in medicinal mushrooms may help to support regular bowel movements and aid with overall digestive health.
• Brain Health: A daily dose of a mushroom supplement could reduce anxiety and depression while also improving memory function. While there's been a great deal of studies on this particular benefit, most of the ones that do exist were conducted on lion’s mane.
• Nutritional Benefits: Despite containing very few calories, a serving of mushrooms will give you a high DV of many different vitamins and minerals, helping you to meet your goals.
• Weight Loss: The high-fiber content, in combination with the increased energy levels, means that mushroom supplements can form part of a weight loss regime.
• Cancer Prevention: Many mushroom varieties have been studied for their anti-tumor effects and it has been suggested that their high levels of antioxidants could also help with cancer prevention. However many more studies are needed, and ongoing, but it’s another reason that health experts are getting excited about the potential uses of medicinal mushrooms.  

Are Mushroom Supplements Safe?

Yes, mushrooms are very safe, even when consumed every day. Make sure you follow the dosage recommendation on the labels, though, as taking a highly concentrated mushroom supplement is not the same as eating a serving of raw mushrooms.

You should also consult your doctor if you take prescription medication or have a preexisting health condition.

What Dose of Mushroom Supplements Should I Take?

It depends on the supplement and the mushroom extracts that it uses. There is no definitive dose, so it’s best to follow the manufacturer’s guidelines. All good mushroom supplements will contain dosage instructions on the label.

They will give you a dosage range, telling you how big the servings are and how many of them you need per day. If you are new to mushroom supplements and want to maximize the value, always start with the low end of this range, monitor the effects, and then increase as needed.

That way, you can also minimize side effects and stop any rare event that you experience something unpleasant.

Summary: Mushroom Supplements

Mushroom supplements are safe, widely available, and affordable. More importantly, they could provide a number of health benefits. Whether you’re using them to assist with a particular issue or symptom, or you just want to boost your overall health and well-being, consider adding some mushrooms to your supplement regimen.

References

1. https://www.dl.begellhouse.com/journals/708ae68d64b17c52,034eeb045436a171,750a15ad12ae25e9.html
2. https://restorativemedicine.org/journal/neurological-activity-lions-mane-hericium-erinaceus
3. https://www.jstage.jst.go.jp/article/jspfsm/55/Supplement/55_S145/_pdf/-char/en
4. https://pubmed.ncbi.nlm.nih.gov/18803231/
5. https://pubmed.ncbi.nlm.nih.gov/27274781/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814030/
7. https://pubmed.ncbi.nlm.nih.gov/18048435/
8. https://pubmed.ncbi.nlm.nih.gov/22203880/
9. https://www.jstage.jst.go.jp/article/jos/62/12/62_1049/_article