Mushroom Supplements: Benefits, Risks, And When To Avoid?

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 use with 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.

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.

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:

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.

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 as a possible tool in supporting brain health and potential slowing of 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

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.

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.

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.

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.

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.

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.

Proper Dosage and Administration

mushroom dosage

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

You're usually left wondering whether to use mushroom supplements or whole mushrooms for benefits from medicinal mushrooms. Both have their merits and knowing about the differences will help you make better decisions.

Mushroom supplements contain higher concentrations of beneficial compounds than entire mushrooms. Manufacturers can extract specific bioactive components from the mushroom using extraction processes, which enhances their efficacy. This concentration makes the therapeutic dose easier to consume, and it would be difficult to ingest that way just through diet.

Supplements also allow one to maintain a uniform dosage, which makes it relatively easier to consume, particularly if one is leading a very busy life. Also, several of these mushrooms used in supplements are in a form such as Reishi or Chaga, so tough and woody that their use cannot be included in culinary use. Supplements bypass this problem, and with increased accessibility, benefits from these mushrooms are captured as well.

In contrast, fresh mushrooms offer a superior profile of nutrition. These include fiber, vitamins, and minerals, which may be lost in the supplement-making process. Shiitake or Maitake, for example, can be favorite cooking mushrooms that add flavor and medicinal nutrition to food. Fresh mushrooms also carry a variety of highly synergistic compounds offering benefits from combinations impossible in isolated extracts.

However, it becomes rather challenging to reach therapeutic doses through diet, and the bioavailability of certain compounds also happens to be lower in whole mushrooms. Besides, the quality and conditions of growing can significantly influence the nutritional and medicinal value of whole mushrooms, but supplements frequently offer standardized potency.

Risks and Side Effects of Mushroom Supplements

Now don't go thinking mushrooms are this magic bullet with no downsides. Like anything, they come with potential risks.

Some may cause allergic reactions. Others may cause digestive upset. And if you are on certain medications, then mushrooms may not play nice. Also, there may be a few who are allergic to mushrooms. So, this suggests that mushroom supplements are not for all.

There is also the risk of poor-quality supplements. Not all mushroom products are created equal, and some may contain contaminants or not have the potency they claim.

When to Avoid Mushroom Supplements?

Mushrooms aren't everyone's cup of tea at all times. You may want to forego them if

• You are allergic to mushrooms. (Well, it is obvious, isn't it?).
• You are pregnant or nursing. Better be safe than sorry.
• You have some medical conditions. Always see a doctor before you start doing anything.
• You are on some type of medication that could interact with mushrooms

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.

How to Make Mushroom Supplements a Part of Your Lifestyle

It is easy to make mushroom supplements part of your daily routine and live healthily under its benefits. First, pick a time of the day that would work best for you. Many like to take their supplements in the morning with breakfast to get their day started.

Others prefer it in the evening, and many mushrooms have the benefits associated with the relaxation and calming properties therefore being consumed in the evening.

Take into account your personal goal and the individual properties of the mushroom supplement you are using. For example, if you are taking Lion's Mane for cognitive enhancement, you may want to take it in the morning.

The form of your supplement will also dictate how you'll make it a part of your routine. Capsules can be swallowed with water or food. Powders can be incorporated in a variety of ways; simply mix it into your morning coffee, blend it into smoothies, or add it to recipes for energy balls or homemade granola bars.

Tinctures are added to water or taken sublingually. Be sure to start low and increase gradually, listening to your body's response. Consistency is the key to gaining benefits from the mushroom supplement so identify a routine that you could stick to in the long term.