Given that there are 1.5 million different mushroom species in the world, how do you know which ones will be most effective as a supplement? Some may take you on a magical journey, while others may kill you. There are many other pizzas that are absolutely delicious. But for a select few, it could be the secret to achieving new levels of health and productivity.
“Mushrooms are nature’s ancient wisdom for the modern world,” says Ashish Kapur, Ph.D., longevity expert and regenerative nutritionist at Levitas.
What are mushroom supplements?
Mushroom supplements are edible species such as lion’s mane, reishi, chaga, and cordyceps that are said to offer a variety of health benefits, from support for concentration to immunity and recovery. “There is a growing body of evidence supporting functional mushrooms as adjunctive treatments for a variety of diseases and disorders, and the use of mushrooms in Oriental medicine dates back thousands of years,” says Ruby Chauhan, nutritionist at Karo.
Unsurprisingly, they’ve penetrated the larger supplement space and are currently doing great, with influencers drinking Lion’s Mane Coffee, Reishi Sleep Tonic, and Cordyceps Pre-Workout Blend. “It’s popular because it’s natural, adaptogenic, and easy to incorporate into your daily life as a powder, capsule, or even a meal plan,” says Dana Chapman, nutritional therapist at DC Nutrition.
what are they doing?
According to Kapur, they can support a variety of health functions. “The best functional mushrooms actively support key systems in the body, including energy, cognition, immunity, skin, stress resilience, and gut health,” he says. However, he added: “Quality is very important and many commercially available products are low in active compounds.”
Here are the benefits of each type when properly dosed:
Cordyceps sinensis
“This increases your VO₂ max,” says Kapoor. One 2017 study found that it may even improve your tolerance for high-intensity exercise.
Tremera
“Tremella is known and popular as an antioxidant and a powerful source of hydration for the skin,” says Kapur.
lion’s mane
“I call this ‘focus fuel’ because it improves both cognition and memory,” says Kapur.
“Research suggests that it may stimulate the production of nerve growth factor (NGF), which supports brain cell regeneration,” Chauhan added.
chaga
“These mushrooms provide a natural, long-term energy boost without the caffeine because they’re rich in antioxidants,” says Chauhan. It also helps support immune function, reduce inflammation, and protect cells from oxidative stress.
Reishi
“Reishi mushrooms are an excellent stress shield,” says Kapur. “It balances cortisol, supports sleep and strengthens immunity.”
Do they actually work?
As with any health trend, you need to realize that there is no magic bullet that will instantly improve your mind, body, and soul. And mushroom supplements are best taken in conjunction with, rather than in place of, a healthy diet, exercise schedule, and recovery routine. However, the evidence we have for the species listed above is promising. “Although the science is still evolving and the evidence is largely observational, early research and clinical applications are promising, particularly with regard to cognition, energy, and recovery,” says Chauhan.
“It’s worth noting that whole mushrooms also contain valuable compounds known as glucans, whose benefits include immunomodulatory, antitumor, antiviral, and antioxidant powers,” Chapman added.
How should I use it?
“We recommend consuming functional mushrooms in conjunction with a balanced and varied diet,” says Chauhan. “Results vary, but consistent use over a long period of time tends to yield the best results. Importantly, high-quality sourcing is key.”
Also, don’t expect mushrooms to automatically fix aspects of your health that you’re neglecting. “Remember, it’s not a magic bullet, but it can be used to enhance an already nutritious diet for maximum benefit,” agrees Chapman. Needless to say, consistent usage is key to full support. “We typically recommend a 6-8 week trial to allow the adaptogenic effect to build up and take full effect before assessing effectiveness,” advises Chauhan.
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