Mushroom Pills: Do They Work?

Mushrooms are having a moment. Long used in traditional medicine, particularly in Asia, they are now being hailed as a superfood in Western countries. They are nutrient-dense and low in calories, and they add a savoury flavour to meals. But do mushroom pills work? There is some evidence that mushroom supplements can deliver health benefits, from reducing stress to boosting the immune system and improving cognitive performance. However, the health benefits depend on the variety and dose of the mushroom, and there is limited research into the effectiveness of mushroom pills for specific conditions.

Safety and side effects

While mushroom supplements are generally considered safe for daily consumption, certain health conditions may require caution. Individuals with autoimmune diseases, mushroom allergies, or bleeding disorders should exercise caution when taking mushroom supplements. Pregnant or breastfeeding women and individuals on immunosuppressive or diabetes medications should consult their healthcare provider before consuming mushroom supplements.

Reishi mushroom supplements, in particular, may cause an allergic reaction and dryness. They can also increase the risk of bleeding and should not be taken with blood-thinning medications. Reishi mushrooms may lower blood pressure and blood sugar levels, making them risky for individuals taking blood pressure or diabetes medications. It is recommended to avoid reishi mushrooms during pregnancy or breastfeeding due to insufficient safety research.

Lion's mane mushroom supplements have been associated with several health benefits, including improved brain health, reduced anxiety and depression, and protection against stomach ulcers. However, most research on lion's mane mushrooms has been conducted on animals or in test tubes, and more human studies are needed to confirm these effects.

The safety of mushroom supplements also depends on sourcing and dosage. It is crucial to source supplements from reputable manufacturers to ensure quality and safety. Following the recommended dosage is critical, as overconsumption can lead to digestive issues such as nausea, diarrhea, or an upset stomach.

When it comes to "magic mushrooms" or "shrooms," these are typically illegal and carry a risk of unpleasant physical and psychological effects, including fear, paranoia, and a "bad trip." Magic mushrooms closely resemble poisonous mushrooms, which can be dangerous and even fatal if consumed. Mixing magic mushrooms with other drugs or medications can be unpredictable and dangerous, and it is not recommended for individuals with psychiatric conditions.

Health benefits

Mushrooms are nutrient-dense and low in calories, fat, sodium, and sugar. They are also a good source of dietary fibre, which supports a healthy gut microbiome.

Research shows that eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. Mushrooms are a rich source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain glutathione, another antioxidant that helps shield cells from damage.

Mushrooms are the only type of produce that is a source of vitamin D, which helps your body absorb calcium to maintain and build strong bones. They are also rich in potassium and heart-healthy compounds, which help prevent plaque buildup on arterial walls.

Mushrooms contain macronutrients that support a healthy immune system, including selenium, vitamin D, vitamin B6, and beta-glucans. They also contain polysaccharides, which stimulate the growth of healthy bacteria in the gut.

Some exotic mushroom varieties, such as Cordyceps, Turkey Tail, and Lion's Mane, may have extra brain-boosting benefits due to their higher bioactive nutrient content. Research suggests that consuming mushrooms may help protect against cognitive impairment and neurodegenerative diseases such as Alzheimer's and Parkinson's.

Mushroom supplements, which are concentrated versions of various types of medicinal mushrooms, have also gained popularity. These supplements are believed to offer a range of health benefits, including stress relief, improved immune health, cognitive function, and mental clarity. However, it is important to note that supplements are not regulated in the same way that food is, and there is limited research on the effectiveness and safety of mushroom supplements in humans.

Types of mushroom pills

There are several types of mushroom pills, each with its own unique properties and potential health benefits. Here are some of the most common types:

Reishi Mushroom Pills: Reishi mushrooms have been a staple in traditional medicine, especially in Asian cultures. They are known for their stress-relieving properties and their ability to promote a sense of calm. The active compounds in reishi mushrooms, such as triterpenoids and polysaccharides, help regulate the production of the stress hormone cortisol, allowing the body to better manage stress.

Maitake Mushroom Pills: Maitake mushrooms, also known as "hen of the woods," are rich in beta-glucans, a type of immune-supporting fiber. They are often taken to boost immune function, especially during cold and flu season. Additionally, maitake mushrooms offer other potential health benefits, including enhanced immune health and reduced stress levels.

Lion's Mane Mushroom Pills: Lion's mane mushrooms have a long history in Chinese medicine. They are believed to have potential benefits for various health conditions, including heart disease, arthritis, and cancer, due to their potent antioxidant properties. Lion's mane mushrooms are also thought to promote nerve growth factor (NGF), which may have antidepressant effects and support the growth and function of brain cells. However, it's important to note that human studies on lion's mane mushrooms are limited.

Psilocybin Mushroom Pills: Psilocybin mushrooms, commonly known as "magic mushrooms" or simply "shrooms," contain hallucinogenic compounds such as psilocybin and psilocin. These compounds can induce hallucinations, distort senses, and alter thoughts and emotions. While psilocybin mushrooms are mostly illegal in places like the U.S. and Canada, there is ongoing research into their potential therapeutic benefits for mental and behavioral health conditions. It is important to exercise caution when considering the use of psilocybin mushrooms due to their potential risks and similarities to poisonous mushrooms.

It is always advisable to consult with a healthcare professional before incorporating any type of mushroom pill into your wellness routine, especially if you have any underlying health conditions or concerns.

Recommended dosages

Reishi Mushrooms

Reishi mushrooms, also known as Ganoderma lucidum and lingzhi, are a popular fungus used in Eastern medicine. They are cultivated and sold as food, but they may be tough and bitter. When taken for health reasons, they are usually dried or taken as an extract.

There is no agreed-upon dosage for reishi mushroom supplementation. Quality and active ingredients in supplements may vary widely, making it challenging to set a standard dose. Most recommended doses vary between 1.5 to 9 grams per day. However, it is important to consult a healthcare professional before consuming reishi mushroom supplements, especially if you are taking medications or have specific health conditions.

Lion's Mane Mushrooms

Lion's mane mushrooms are another type of functional mushroom with potential health benefits. While there is no standard dosage for lion's mane, researchers have suggested specific amounts for different health goals. For improving cognition, a dosage of 3 to 5 grams per day is recommended.

For individuals with mild Alzheimer's disease symptoms, a 2020 study found that 1 gram of lion's mane mushroom daily for 49 weeks improved cognitive function. Additionally, a 2019 study showed that taking three 400-mg capsules daily for 8 weeks helped alleviate depression, anxiety, and sleep disorders in overweight or obese participants.

It is always advisable to consult a healthcare professional before taking lion's mane mushrooms, especially if you have allergies or sensitivities to mushrooms.

Magic Mushrooms

Magic mushrooms, or psilocybin mushrooms, are naturally occurring hallucinogenic substances. They are psychedelic drugs that can alter a person's thinking, emotions, and sense of time. The effects of magic mushrooms can vary depending on the dosage, the user's mood, personality, and expectations.

The length and intensity of a "trip" can be influenced by the strength of the mushrooms and the amount consumed. While some trips may be enjoyable, others may lead to terrifying thoughts, paranoia, panic attacks, or fears of death. It is challenging to predict the outcome of each experience.

It is important to note that the use of magic mushrooms comes with risks. Taking a toxic mushroom or consuming contaminated commercial products can be dangerous. Mixing magic mushrooms with other drugs or medications can also lead to unpredictable and harmful effects. Therefore, it is crucial to seek professional guidance and follow safe practices if considering the use of magic mushrooms.

Effectiveness

The effectiveness of mushroom pills depends on the type of mushroom, the dose, and individual factors. While some evidence suggests that mushroom pills can provide health benefits, the regulation of these supplements is loose, and there is limited research on their safety and effectiveness.

Mushrooms have been used in traditional medicine for centuries, particularly in Asian cultures. They are a source of various nutrients, including vitamins, minerals, and antioxidants, which are associated with health benefits. For example, mushrooms are one of the few dietary sources of vitamin D, which is essential for calcium absorption and bone health. They also contain ergothioneine, an amino acid and antioxidant that may reduce the risk of chronic diseases associated with aging. Additionally, mushrooms are rich in polysaccharides, which stimulate the growth of healthy bacteria in the gut and support immune function.

Specific types of mushrooms in supplement form have been associated with particular benefits. For instance, lion's mane mushrooms have been studied for their potential effects on nerve growth factor (NGF), which regulates brain cell growth and survival. These mushrooms also contain potent antioxidants that may help limit the damage caused by free radicals, which are implicated in heart disease, arthritis, and cancer. Reishi mushrooms, a staple of traditional medicine, are known for their stress-relieving properties and their ability to promote a sense of calm. They contain active compounds like triterpenoids and polysaccharides, which modulate the body's stress response by regulating cortisol production. Maitake mushrooms, meanwhile, are rich in beta-glucans, unique immune-supporting fibers that may be beneficial during cold and flu season.

While some preliminary evidence suggests the effectiveness of mushroom pills in providing health benefits, it is important to note that the regulation of dietary supplements is less stringent compared to drugs. In the United States, the Food and Drug Administration (FDA) does not require supplement makers to prove the safety and efficacy of their products or even the accuracy of their labels. Therefore, it is advisable to approach the claims made by supplement manufacturers with caution and consult a healthcare professional before incorporating mushroom pills into your routine.

Frequently asked questions