Mushroom Supplements: Top 8 Benefits, Risks, and Emerging Trends

Understanding Medicinal Mushrooms

• Reishi: In Eastern medicine, Reishi is celebrated as the "mushroom of immortality". It is believed to provide the user with immune system boosters that may help extend life spans. The glossy fungus, reddish-brown in color, can be adapted for diminished stress, enhanced sleep, and a general overall good state of being and ease. It is most commonly ingested as a tea or dietary supplement.
• Lion's Mane: This one has also been more popularly associated in literature with its supposed cognitive benefits while having an appearance resembling a lion's mane: it's white and shaggy. It is said to stimulate the production of nerve growth factor, thus supporting the health of the brain, memory, and focus, although it is also researched for neuroprotective properties and possibly managing neurodegenerative conditions.
• Chaga: This parasitic fungus grows predominantly on birch trees, and it contains antioxidants and is sometimes used to support immune function, although the fungus's unsightly appearance suggests little about its healthy secondary metabolites. Chaga has been used in folk medicine for thousands of years, but today, the product is being researched for its anti-inflammatory and anti-cancer properties.
• Cordyceps: Technically the parasitic fungus rather than the mushroom, Cordyceps has been a topic of great interest in the world of sports. It is said to possess efficacy in the enhancement of the performance of athletes by improving oxygen utilization and energy production. Beyond this, there is more research on Cordyceps as an agent supporting the kidneys and liver and improving respiratory health.
• Turkey Tail- It has the colorfully fan-shaped appearance of a turkey's tail. It is rich in polysaccharides, especially PSK and PSP; research is in progress to determine its efficacy for immune system support and in the treatment of cancer. It also supports the health of the intestines.
• Shiitake: Known to food enthusiasts, Shiitake mushrooms are quite flavorful besides offering numerous advantages. Shiitake is rich in B vitamins and some compounds that may lower cholesterol, prevent inflammation or support various aspects of immunity. Shiitake mushrooms were experimented on as a possible remedy that could lower cholesterol and fight inflammation. Shiitake mushrooms can be consumed as part of the diet or as supplementary pills.

What Experts Say About Mushrooms

Mycologist, Paul Stamets states,

“Mushrooms are miniature pharmaceutical factories, and of the thousands of mushroom species in nature, our ancestors and modern scientists have identified several dozen that have a unique combination of talents that improve our health.”

Forms of Mushroom Supplements

Mushroom supplements come in various forms, each offering unique advantages for consumption and absorption:

1. Capsules: These are perhaps the most convenient form. Capsules contain powdered mushrooms or extracts, offering a pre-measured dose without any taste. They're ideal for those who want a quick, easy way to incorporate mushrooms into their routine.
2. Powders: Mushroom powder benefits include versatility. You can mix powders into smoothies, coffee, tea, or even cook with them. This form allows for easy dose adjustment and can be a cost-effective option.
3. Liquid Extracts: Also known as tinctures, these are concentrated forms of mushroom complex extracted using alcohol or water. They're fast-absorbing and can be taken directly or mixed into drinks.
4. Whole Dried Mushrooms: Some prefer to use whole dried mushrooms, which can be rehydrated and used in cooking or to make teas. This form is less processed but may be less convenient.
5. Mushroom Coffee or Tea Blends: These products combine mushroom extracts with coffee or tea, offering an easy way to incorporate mushrooms into daily routines.

Each type has its pros and cons, and the best choice depends on individual preferences and lifestyle.

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The Rise of Mushroom Supplements: Trends and Market Growth

Before you decide whether to sprinkle a little lion’s mane in your smoothie or brew up a cup of chaga cocoa, it’s worth understanding just how much these humble fungi have captured the world’s attention and wallets.

About 2.2–3.8 million species of fungi in the world have been identified, of which 150,000 species have been described, 2000 species are considered edible, and over 200 species of wild mushrooms are considered medicinal.

These medicinal mushrooms are not so easy to find, and thus people are turning to mushroom supplements. But why the sudden buzz? Because they are coming in all types of convenient forms, and are also helping with with numerous health benefits.

These benefits of convenient supplements have raised the mushroom supplement market. The North America functional mushroom supplements market size was valued at USD 541.77 million in 2023 and is expected to grow at a CAGR of 15.0% from 2024 to 2030.

This trend means an expanding range of mushroom-derived options on shelves. Shoppers can now find capsules, powders, tinctures, and snack bars infused with mushroom extracts, all riding the wave of demand for functional, “better-for-you” foods and supplements.

Health Benefits of Mushroom Supplements

Mushroom supplements are one of the popular supplements with many potential health benefits. Based on what we know so far, some of these involve:

1. Immune System Boost

Some mushrooms, namely Reishi and Turkey Tail and Shiitake, have the most remarkable functions of having immune enhancing ability. They contain beta-glucans that are complex sugar compounds that may stimulate the immune system.

The chemicals may also enhance the action of natural killer cells in the body, something that will help to fight pathogens and abnormal cells. Intake of such mushroom supplements on a daily basis may strengthen the ability of your body fighting infections. It could diminish their occurrence and intensity.

A study from “The Journal of the American College of Nutrition” provides evidence that regular consumption of shiitake mushrooms can enhance immune function and potentially reduce inflammation in healthy adults.

2. Improvement in Cognitive Functions

Lion's Mane mushroom has received attention for its cognitive benefits. It contains chemicals that can induce the production of nerve growth factor, which is a protein very crucial in the growth and maintenance of neurons.

Certain studies have found improvements in memory, increased mental focus, and general increases in cognitive function in those supplemented with Lion's Mane. It is also currently being researched that this mushroom improves brain health and potentially slows the neurodegenerative diseases.

As per the research done by the International Journal of Molecular Sciences, Hericium erinaceus (lion’s mane) extract was shown to reduce depression-like symptoms in stressed mice by improving mood-related brain chemicals and lowering inflammation. It also helped protect brain cells, suggesting it could be a potential treatment for depression

3. Reducing Stress and Anxiety

Some medicinal mushrooms are classified as adaptogens, like Reishi and Cordyceps. These mushrooms may support the body in achieving balance during stressful moments by helping to lower cortisol levels. As a result, they can calm moods and reduce levels of anxiety. Many users feel calmer and stronger in their ability to handle daily stressors if these mushroom supplements are used daily.

4. Increased Energy and Endurance

Overall, Cordyceps gets popular because it increases the energy supply of the body while improving physical performance. It is said that one's metabolism works better when consuming Cordyceps because it enhances the oxygen consumption of the body.

This implies that there would be an increased production of ATP, the basic energy supplier for cells. Athletes and sports enthusiasts consume Cordyceps supplementation to increase their endurance in performing more episodes of exercise without easily getting tired.

5. Anti-Inflammatory Properties

Many medicinal mushrooms abound with strong antioxidants and anti-inflammatory compounds. Chaga, for instance, is highly rich in antioxidants, which may help fight oxidative stress in the body and, hence reduce inflammation. Chronic inflammation is said to be prevalent in many health issues; thus, the anti-inflammatory properties of these mushroom supplements may therefore support general health and longevity.

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6. Antioxidant Properties as a Possible Cancer-Fighting Agent

Although more studies are needed, some studies suggest that extracts of particular mushrooms can have anti-tumor activities. Lion's Mane mushroom has a moderate ability to neutralize harmful free radicals in the body as it has an Antioxidant index of 17.7%.

It would be interesting to study, for example, Turkey Tail and Reishi latter was found to be quite effective in complementing the traditional therapies for patients diagnosed with cancer while at the same time boosting their immune response to fight the cancerous cells.

However, it should be mentioned that supplements from mushrooms are not a replacement for traditional treatments against cancer but could be used as complementary therapies subject to strict medical control.

An article by Alternative Medicine Review compares various types of cancer treated with maitake suggesting that Maitake mushroom extract may have potential as a complementary treatment for certain types of cancer, particularly liver, breast, and lung cancers. It also appears to enhance the effectiveness of chemotherapy by boosting immune cell activity.

7. Heart Health Support

Some species of mushrooms may offer benefits associated with heart health. Reishi, for instance, has been studied for its potential to promote cholesterol regulation and normal blood pressure. The antioxidant activity of most medicinal mushrooms will help in at least some aspect to guard against heart disease by reducing oxidative stress to the cardiovascular system.

8. Promoting Digestive Health

Some mushroom supplements benefits due to their prebiotics content: They can feed a healthy gut microbiome. Turkey Tail, for example, is known to promote the development of certain beneficial members of gut microbiota because of the specific compounds that are present in the mushroom. The gut microbiome, meanwhile, is increasingly acknowledged in growing numbers of studies to be of immense value, potentially playing a role in everything from digestion to mental health.

According to a 2023 study, Reishi mushroom improves gut health by increasing beneficial bacteria, while reducing harmful bacteria. This helps promote a healthier gut microbiome, which can support digestion and overall health.

While these are thrilling potential benefits, of course, it's always necessary to remember that research is ongoing, and the effects will vary from person to person. What the best mushroom for health could be therefore depends on one's needs or goals.

In this video, Cecilia, a busy mom, gives an honest review of WOWMD MyCovital Mushroom Powder and shares the health benefits that help her stay energized and focused during her demanding days.

Proper Dosage and Administration

So, you're sold on the idea of mushroom supplements. But how much should you take? Well, it's not one-size-fits-all.

Different mushrooms have different recommended doses. For example, you might need more Reishi than Lion's Mane to see the effects. It's always best to follow the instructions on the product or, better yet, consult with a healthcare professional.

As for when to take them, it depends on the mushroom and your goals. Some people swear by their morning mushroom coffee, while others prefer to take them before bed.

Mushroom Supplements vs. Whole Mushrooms

Mushroom Supplements:

• Contain higher concentrations of beneficial compounds through extraction processes.
• Easier to consume therapeutic doses compared to whole mushrooms.
• Provide uniform dosages, ideal for busy lifestyles.
• Include tough, woody varieties like Reishi or Chaga, which aren't suitable for cooking.
• Offer convenient access to medicinal benefits.

Whole Mushrooms:

• Rich in fiber, vitamins, and minerals often lost in supplements.
• Include synergistic compounds for enhanced health benefits.
• Varieties like Shiitake or Maitake add flavor and medicinal value to meals.
• Lower bioavailability of certain compounds compared to supplements.
• Nutritional value depends on quality and growing conditions.

Are Mushroom Supplements Safe for Everyone?

Not quite. While many people can take mushroom supplements without issues, they're not for everyone. If you have a mushroom allergy, certain health conditions like autoimmune disorders, or are pregnant or breastfeeding, check with your healthcare provider first.

Also, if you are taking medications, especially immunosuppressants, mushroom supplements can interfere with them. When in doubt, talk to your doctor—it’s always better to be safe than sorry.

How to Choose a Mushroom Supplement

1. Look for Organic Certification: It is a guaranteed assurance that the mushrooms obtained are free from artificial pesticides or fertilizers and less likely to contain noxious contaminants.
2. Check Third-Party Testing: Third-party lab-independent tests verify the purity, potency, and safety of the product. Look for certificates of analysis issued by good-lab reports.
3. Take Whole Fruiting Body Extracts: They contain all the useful compounds from the mushrooms, unlike mycelium-only extracts, whose active ingredients might be significantly weaker in the formula.
4. Know if the extraction was hot water and/or alcohol. Generally, hot water and/or alcohol extractions are favored over others since they ensure a better bioavailability of medicinal mushroom's beneficial compounds.
5. Understand the amount of Beta-Glucan: This is an extremely crucial beneficial compound found in medicinal mushrooms. More beta-glucan content is often different from another because a higher percentage means more potency to the product.
6. Minimize Fillers and Additives: Only the better supplements should hold minimal additional ingredients outside of the mushroom extract itself.
7. Be Allergen-Friendly: The product needs to not have allergens that you are sensitive to, and it should be manufactured in a clean facility to prevent cross-contamination.

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