Functional mushrooms have been part of traditional wellness practices for centuries. Today, they appear in teas, powders, capsules, coffees, and gummies to support everyday health.
These fungi contain naturally occurring compounds such as polysaccharides, beta-glucans, and antioxidants. Researchers have demonstrated their potential effects on cognitive health, immune function, energy levels, and general wellness.
The most popular functional mushrooms are:
- Reishi (Ganoderma lucidum).
- Lion’s mane (Hericium erinaceus).
- Shiitake (Lentinula edodes).
- Cordyceps.
- Turkey tail (Trametes versicolor).
- Chaga (Inonotus obliquus).
- Functional mushrooms are not the same as psychedelic mushrooms. They do not contain psilocybin and should not cause hallucinations or intoxication. For a more detailed explanation, read our guide on what mushroom gummies are.
Before you add a new supplement to your routine, speak with your doctor, especially if you take prescription medication, manage a health condition, and/or receive treatment that affects your immune system.
5 Potential Health Benefits of Functional Mushrooms
Functional mushrooms possess benefits that depend on the specific mushroom, extract, dose, and you! Some effects have been studied in humans, whereas others remain based mainly on laboratory or animal research.
Here are five potential functional mushroom benefits that you should definitely know about:
1. May Support Cognitive Health and Focus
Lion’s mane is one of the most popular functional mushrooms for cognitive boost. Its shaggy white appearance makes it look slightly like a pom-pom from another planet. However, the science behind it is the real reason it has become a wellness favorite.
This functional mushroom contains compounds such as hericenones, erinacines, polysaccharides, and beta-glucans. Researchers have explored whether some of these compounds may support nerve growth factor pathways involved in the health and maintenance of certain nerve cells.
According to the Memorial Sloan Kettering Cancer Center overview of lion’s mane, clinical research suggests that lion’s mane may support memory, mood, and stress management. A 2023 study attempted to explore the effects of lion’s mane supplements on young adults. The results suggested improvements in at least one cognitive task.
We created a comprehensive guide for Lion’s Mane benefits. Check it out by clicking here.
2. May Support Normal Immune Function
Several functional mushrooms contain beta-glucans and other polysaccharides, which attracted the attention of the scientific community.
Turkey tail contains polysaccharide-K (i.e., PSK) and polysaccharide peptide (i.e., PSP). These compounds have been explored for their immunomodulatory properties.
The Memorial Sloan Kettering Cancer Center turkey tail overview states that standardized turkey tail extracts have been used in Japan and China as adjunctive treatments after primary cancer care. However, these extracts are not FDA-approved cancer treatments in the United States. An over-the-counter mushroom powder should not be used to replace standardized clinical therapy.
Shiitake mushrooms also received attention for their immune-support potential. A randomized dietary intervention study found changes in several markers of immune activity after healthy adults consumed dried shiitake mushrooms each day.
Reishi is another functional mushroom that supports immunity as it contains beta-glucans and triterpenes.
3. May Support Energy and Exercise Performance
Cordyceps is quite popular among people to support energy, workouts, and physical performance.
Obviously, a capsule of this mushroom isn’t going to boost your energy overnight. With that said, research still found that cordyceps affects oxygen use in the cells, exercise tolerance, and recovery. For example, a study published in the Journal of Dietary Supplements examined a cordyceps blend and found a possible improvement in tolerance to high-intensity exercise after consistent supplementation.
Another 2010 study explored its effects on exercise performance in older adults. The findings suggested that certain measures of exercise capacity may improve.
Cordyceps may suit people who want gradual support for stamina or recovery. It does not replace a balanced diet, adequate hydration, proper sleep, or a realistic training program.
4. Exerts Antioxidant and Anti-Inflammatory Compounds
Oxidative stress occurs when unstable molecules known as free radicals overwhelm the cells’ protective defenses. A certain amount of oxidative stress is normal. However, excessive levels may contribute to cellular damage.
Several functional mushrooms contain compounds that researchers have studied for antioxidant or anti-inflammatory activity.
Chaga is a prime example of this. This mushroom grows mainly on birch trees in colder regions and has a charcoal-like appearance. Chaga contains polysaccharides, polyphenols, and other compounds that have shown antioxidant activity in laboratory studies.
The Memorial Sloan Kettering Cancer Center chaga overview explains that chaga has been studied for possible immune-optimizing and anti-inflammatory effects. However, human evidence remains limited.
It’s important to keep in mind that high-dose or prolonged use has been linked to rare cases of kidney injury due to its oxalate content. People with kidney disease, a history of kidney stones, and those taking medications that affect blood clotting or blood sugar should seek medical advice before they take Chaga.
5. May Support Cardiovascular and Metabolic Health
Some functional mushrooms have been studied for their potential effects on cholesterol, blood sugar, and other markers that increase the risk of cardiovascular disease.
For example, Shiitake contain compounds such as beta-glucans and lentinan. Lab research examined whether these compounds may influence cholesterol metabolism or immune activity. However, the Memorial Sloan Kettering Cancer Center shiitake overview notes that clinical trials have not confirmed a cholesterol-lowering effect in humans.
Reishi has also been explored for its possible effects on blood sugar and lipid levels. Some clinical studies found mild benefits on metabolism, but we still don’t have enough evidence to draw any conclusions about the positive effects of reishi on cardiovascular disease prevention.
It is indispensable to highlight that functional mushrooms should never replace proven heart-health habits such as regular movement, a balanced diet, blood-pressure management, and prescribed medication when needed.
How to Choose a Functional Mushroom Supplement
Product quality varies greatly, so make sure to check the label carefully before you buy.
Start by looking at:
- A clear list of the mushrooms included in the formula.
- The amount of each mushroom extract per serving.
- Transparent information about the extract or mushroom material.
- Third-party testing for purity and quality.
- A reputable manufacturer.
- Clear directions for use.
- No exaggerated claims about treating or curing diseases.
This table summarizes the benefits of functional mushrooms
|
Functional Mushroom |
Interesting Fact |
Common Wellness Use |
|
Lion’s mane |
Its shaggy white appearance resembles a lion’s mane. Researchers have studied compounds such as hericenones and erinacines for their possible relationship with nerve growth factor pathways. |
Focus, memory, and mental clarity. |
|
Turkey tail |
This fan-shaped mushroom contains polysaccharide-K. Standardized PSK extracts have been used with conventional cancer care in Japan. |
Immune support. |
|
Cordyceps |
Some species naturally grow on insects. However, commercial supplements usually use cultivated forms. |
Energy, stamina, and workout support. |
|
Shiitake |
Shiitake is a familiar cooking ingredient and a functional mushroom. |
Immune and heart-health support. |
|
Reishi |
Reishi has a long history of traditional use in several Asian countries. |
General wellness, immune support, and stress support. |
|
Chaga |
Chaga grows mainly on birch trees in cold climates and has a charcoal-like appearance. |
Antioxidant and immune support. |
Conclusion
Functional mushrooms contain a myriad of compounds that could improve several physiological functions, including cognitive health, immune function, energy levels, antioxidant defenses, and cardiovascular wellness.
The evidence is more convincing for some mushrooms and outcomes than others. For this reason, we recommend that you treat functional mushrooms as one part of a balanced routine. Choose transparent, third-party-tested products, follow the recommended dose, and speak with a healthcare professional if you take any medications.
For a simpler way to compare formats, browse the Sunday Scaries functional mushroom gummies collection.
FAQs About Functional Mushrooms
1. Are functional mushrooms the same as psychedelic mushrooms?
Functional mushrooms (e.g., lion’s mane, reishi, cordyceps, shiitake, turkey tail, chaga) do not contain psilocybin. Therefore, they don’t cause you to feel high. These mushrooms are used to promote general health due to their naturally occurring compounds.
2. Can you take functional mushrooms every day?
Many functional mushroom supplements are designed for you to take them on a daily basis. Just make sure to follow the label instructions and speak with a healthcare professional before you take them regularly if you are on any prescription medication.
3. How long do functional mushrooms take to work?
People generally notice changes in their focus or energy relatively quickly. However, to get the complete benefits of these mushrooms, you may need to take them for at least a few weeks.
4. Can you combine different functional mushrooms?
Supplements combine several functional mushrooms in one formula. For instance, a product may include lion’s mane for cognitive support and cordyceps for energy support. Remember, more mushrooms do not necessarily translate to better results.
5. Do functional mushrooms cause side effects?
Functional mushrooms are generally safe, but like any other substance, you can still see some mild side effects. A few side effects include digestive discomfort, nausea, skin reactions, and medication interactions. People who have mushroom allergies, kidney disease, autoimmune conditions, or those taking prescriptions that affect blood clotting, blood sugar, and immune function should speak with a healthcare professional before they take functional mushrooms.