Emily Johnson
Mushrooms have been used in ancient Chinese medicine and Ayurvedic practices. Adaptogenic mushrooms are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall well-being. They are not meant to be cure-alls, but they can help increase focus and reduce the negative effects of stress. Some adaptogenic mushrooms, such as reishi, cordyceps, and lion's mane, can be added to food and drinks to support the body in managing stress. While some adaptogens like ashwagandha and ginseng have been studied for their varied actions, supplements are not regulated by the FDA. If you experience chronic fatigue with low cortisol levels, an adaptogen will increase the level of cortisol in your body.
| Characteristics | Values |
|---|---|
| Adaptogenic Mushrooms | Reishi, Cordyceps, Lion's Mane |
| Reishi | Supports adrenal glands, which secrete cortisol; may cause dizziness and headache |
| Cordyceps | Supports immunity, counters stress, benefits blood flow and oxygen utilization |
| Lion's Mane | Contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain |
| Ashwagandha | Helps regulate cortisol levels, reduces stress and insomnia |
| Chaga | Provides antioxidants and anti-inflammatory properties |
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What You'll Learn
Ashwagandha lowers cortisol and regulates nervous system function
Ashwagandha, also known as Indian ginseng or the Indian Winter cherry, is a medicinal herb native to India, Africa, and parts of the Middle East. It is classified as an adaptogen, a substance that helps the body cope with stress. Adaptogens are plants that are thought to help alleviate stress and anxiety, reduce fatigue, and maintain physical and emotional well-being.
Ashwagandha has been used in herbal medicine for thousands of years to relieve stress, increase energy levels, and improve concentration. It has been shown to help regulate cortisol levels, which reduces the stress response. During stressful moments, cortisol levels in the body become elevated, causing increased heart rate and rapid breathing, as the body goes into fight or flight mode. Ashwagandha helps to normalize cortisol levels and reduce the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system that regulates the stress response.
Research supports the stress-relieving effects of ashwagandha. A small study found that participants who took 250 or 600 mg of ashwagandha extract for 8 weeks experienced significantly reduced stress and lower levels of cortisol compared to a placebo group. Another randomized, double-blind, placebo-controlled study confirmed the mood-enhancing effects of ashwagandha, showing overall improvements in depressive, anxiety, and stress symptoms.
In addition to its stress-relieving properties, ashwagandha offers a range of potential health benefits, including improved sleep quality, better athletic performance, and support for fertility and cognitive function. It may also have anti-inflammatory and anti-cancer properties, as well as benefits for immune health, heart health, and liver health.
It is important to note that while ashwagandha is generally considered safe for most people in the short term, it is not regulated by the FDA, and it should be used with caution for certain medical conditions, such as thyroid issues, pregnancy, or breastfeeding. As with any supplement, it is recommended to consult a healthcare professional before adding ashwagandha to your routine.
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Reishi supports the adrenal glands, which secrete cortisol
Reishi (Ganoderma lucidum) has been revered for over 2,000 years in Asia as the "mushroom of immortality". It is one of the most commonly used adaptogenic mushrooms because of its benefits to overall wellness. Reishi helps support the adrenal glands, which secrete cortisol, the body's primary stress hormone.
Cortisol is a hormone that helps the body respond to stress. It is important to note that while low levels of cortisol can be associated with chronic fatigue, high levels of cortisol can lead to weight gain, low mood, depression, insomnia, infertility, skin and gut problems, and anxiety. Reishi mushrooms have been shown to have hormone-balancing benefits, helping to regulate cortisol levels and reduce stress and anxiety.
One small study in male athletes showed that taking a combination of reishi and cordyceps helped protect against stress-related damage caused by overtraining from cycling. Additionally, studies in rats have shown that reishi may help protect against stress-induced anxiety and exercise-induced damage to muscle cells. Reishi also has the potential to improve human brain health, as it contains triterpenes, which can boost both NGF and BDNF, contributing to improved immunity and a healthy inflammatory response.
Reishi mushrooms are available in various forms, including capsules, tinctures, teas, and powders. However, it is important to consult a healthcare professional before consuming reishi or any other supplement, as side effects are possible. Some people may experience dizziness or headaches, and it should be avoided by those with bleeding disorders, individuals taking blood pressure-lowering medication, and pregnant or breastfeeding women.
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Lion's Mane may stabilise serotonin and dopamine levels
Mushrooms have been used in ancient Chinese medicine and Ayurvedic practices. One such mushroom is Lion's Mane, scientifically known as Hericium erinaceus, which has been used for thousands of years in traditional Asian medicine. It is known for its unique appearance, resembling a lion's mane, and its health-promoting properties.
Lion's Mane has been shown to have various health benefits, including antioxidative, antidiabetic, anticancer, anti-inflammatory, antimicrobial, antihyperglycemic, and hypolipidemic effects. It has been used to treat cognitive impairment, Parkinson's disease, and Alzheimer's disease. Lion's Mane contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. These compounds aid in nerve growth and promote the production of nerve growth factor, a protein that supports the growth and maintenance of neurons.
Recent research has shown that Lion's Mane may positively affect the brain and nervous system, including the potential to increase serotonin levels. Serotonin is known as the "feel-good" neurotransmitter due to its role in mood regulation and emotional well-being. Studies suggest that Lion's Mane can enhance serotonin production by promoting the activity of specific enzymes involved in its synthesis. Additionally, Lion's Mane may also modulate serotonin receptors by increasing their sensitivity, leading to improved mood stability and reduced symptoms of anxiety and depression.
Furthermore, Lion's Mane has been found to influence dopamine levels in the brain. It can increase dopamine levels by stimulating its synthesis in the brain, which is associated with motivation, pleasure, and reward pathways. By boosting dopamine production, Lion's Mane may contribute to increased motivation and an overall sense of well-being. It also acts as a regulator for excessive dopamine release, helping prevent overstimulation of dopaminergic receptors, which could lead to negative outcomes such as addiction or anxiety disorders.
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Cordyceps supports immunity and counters stress
Mushrooms have been used in ancient Chinese medicine and Ayurvedic practices to cure ailments and offer health benefits. One such mushroom is Cordyceps, a parasitic fungus that grows on insect larvae. It has been used in traditional Chinese medicine and other Eastern medical practices for centuries to treat fatigue, sickness, kidney disease, and low sex drive.
Cordyceps contains polyphenols, which can act as antioxidants or help boost antioxidant activity. Antioxidants are molecules that fight cell damage by neutralizing free radicals, which can otherwise contribute to disease and aging. A 2024 study that analyzed Cordyceps extract in a test tube and then tested it in a clinical trial with 40 human participants found that the fungus may have adaptogenic properties, meaning it may help the body cope better with stress.
Cordyceps may also help increase the body's production of adenosine triphosphate (ATP), which is essential for delivering energy to the muscles. This may improve the way the body uses oxygen, especially during exercise. For example, in a 2024 study, 14 young adults were given either a placebo or 1 gram of Cordyceps before a high-intensity interval exercise session. The researchers found that those who took Cordyceps had less muscle damage and faster cell repair, allowing for quicker recovery.
However, it is important to note that more research on humans is needed to confirm the health benefits of Cordyceps. Supplements and products containing Cordyceps extract have become increasingly popular, but the best dose of Cordyceps has not been set for any condition. Quality and ingredients in supplements may vary widely, so it is important to talk to your doctor before taking Cordyceps supplements, as they could interact with certain medications and may not be safe for pregnant or breastfeeding individuals.
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Chaga provides antioxidants and anti-inflammatory effects
Mushrooms have been used in ancient Chinese medicine and Ayurvedic practices. Adaptogenic mushrooms are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall well-being. They bring your body back to a steady balance by managing both physical and mental stressors.
Chaga is an adaptogenic mushroom that is rich in antioxidants and exhibits anti-inflammatory effects. Chaga mushrooms have been used for centuries in Siberia and other parts of Asia as a medicine to boost immunity and improve overall health. They are low in calories, very high in fibre, and loaded with antioxidants. Chaga mushrooms have been found to reduce inflammation and gut damage by inhibiting inflammatory cytokines. They also stimulate white blood cells, which are essential for fighting off harmful bacteria or viruses.
Chaga extract has been shown to prevent the growth of cancer in human liver cells, as well as in lung, breast, prostate, and colon cancer cells. The anticancer effects of chaga are attributed to its high content of antioxidants, which protect cells from damage by free radicals. Chaga contains the antioxidant triterpene, which has been shown to help kill cancer cells.
Chaga mushrooms have also been found to lower "bad" LDL cholesterol and increase "good" HDL cholesterol, which can help reduce the risk of heart disease. In addition, chaga may help lower blood sugar levels, making it beneficial for individuals with Type 2 diabetes. Chaga's anti-inflammatory and antioxidant properties make it a promising natural remedy for various health conditions.
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Frequently asked questions
Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall well-being. They are thought to help your body alleviate stress and anxiety, reduce fatigue and maintain your physical and emotional well-being.
Adaptogens work to lower cortisol by managing both physical and mental stressors. Adaptogens bring your body back to a steady balance. Adaptogenic mushrooms such as reishi, cordyceps, and Lion’s mane can be part of an overall healthy lifestyle to help support the stress response and improve overall vitality.
Adaptogens can help increase focus and reduce the negative effects of stress. They can also boost the immune system, relieve stress and anxiety, help one feel more balanced and get deeper sleep.
Adaptogens are generally well tolerated. Side effects are rare but possible and vary based on the plant. Some studies have reported that certain adaptogens may have side effects. For example, reishi may cause side effects like dizziness and headache.
