John Miller
Do mushrooms really work? This question has gained prominence as the global functional mushroom market is expected to grow from $8 billion in 2020 to $19.3 billion in 2030. While some mushrooms are illegal in most parts of the world due to their hallucinogenic properties, there are many other varieties that are being used for their health and wellness benefits. Mushrooms have been documented to support the immune system, improve gut health, lower cholesterol, and reduce the risk of cancer. They are also being studied for their potential to treat mental health conditions and ward off chronic diseases.
| Characteristics | Values |
|---|---|
| Use in traditional medicine | Mushrooms have been used in traditional medicine for centuries. |
| Nutritional supplements | Mushroom supplements are available in dried and milled whole food mushroom powder or mushroom extract form. |
| Health benefits | Mushrooms support immune system functioning, gut health, and overall well-being. |
| Species-specific benefits | Lion's Mane supports brain and nervous system functioning and helps with depression and anxiety. Reishi is an adaptogen that helps maintain homeostasis during stressful periods. |
| Dosage | A daily dose of 2g of mushroom powder or three capsules is recommended. |
| Safety | Mushroom supplements should be made with high-quality, organic mushrooms grown under strict safety and purity standards. |
| Legality | "Shrooms" or psilocybin mushrooms are illegal in most of the U.S. but have been decriminalized in some cities. |
| Research | Research suggests that psilocybin mushrooms have physical and mental health benefits, but more studies are needed. |
| Side effects | Psilocybin mushrooms can cause hallucinations, anxiety, and panic. |
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What You'll Learn
The health benefits of mushrooms
Mushrooms are a fungus and a nutrient-dense food packed with health-boosting vitamins, minerals, and antioxidants, and macronutrients. They are low in calories, sodium, and cholesterol and are a good source of dietary fibre and protein.
Cancer
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Studies show that eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. In Japan, patients may even receive a reishi mushroom-based drug as part of cancer treatment.
Cognitive Function
Research shows that eating mushrooms can cut the risk of developing cognitive impairment in half. A study in Singapore found that participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI, a precursor to Alzheimer's disease. Other research suggests that mushrooms may help protect against neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
Cardiovascular Health
Mushrooms are rich in potassium and loaded with heart-healthy compounds that help prevent plaque buildup on arterial walls. They are also low in sodium, which can help to lower blood pressure.
Weight Loss
Long- and short-term studies have found that mushrooms, in combination with exercise and other lifestyle changes, can have an important impact on weight loss. The antioxidants in mushrooms may increase cells' defence systems, thus improving anti-inflammatory actions and protecting against obesity-related hypertension.
Immune System
Mushrooms contain high amounts of selenium, vitamin D, and vitamin B6, which support a healthy immune system. Selenium helps the body make antioxidant enzymes to prevent cell damage, vitamin D assists with cell growth and reduces inflammation, and vitamin B6 helps the body form red blood cells, proteins, and DNA.
Gut Health
Mushrooms are rich in fibre and contain polysaccharides, which are linked to improved insulin resistance and GI health. Mushroom polysaccharides stimulate the growth of healthy bacteria in the gut and suppress harmful bacteria.
Bone Health
Mushrooms are the only type of produce that is a source of vitamin D, which helps the body absorb calcium to maintain and build strong bones.
Other Benefits
Mushrooms can be used as a meat substitute, helping to reduce calorie, fat, and cholesterol intake. They also contain compounds that may provide additional mental health benefits, although more research is needed in this area.
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Magic mushrooms and psilocybin
Magic mushrooms, also known as "shrooms", are mushrooms that contain the hallucinogenic substance psilocybin. While psilocybin is currently illegal in most of the United States, Denver has become the first city in the nation to decriminalize this substance.
Psilocybin works by binding to and activating serotonin receptors in parts of the brain, such as the prefrontal cortex and amygdala, which affect mood, cognition, and perception. It can cause visual or auditory hallucinations and distort how some people perceive objects and people in their environment. Some research indicates that psilocybin mushrooms could be useful in treating mental and behavioral health conditions, such as treatment-resistant major depressive disorder. Small clinical trials have shown that one or two doses of psilocybin, given in a therapeutic setting, can make dramatic and long-lasting changes in people suffering from this disorder. Leading mycologist Paul Stamets believes that psilocybin mushrooms are "nonaddictive, life-changing substances". He practices microdosing, which involves taking tiny amounts of psilocybin mushrooms several times a week to maintain brain health and a creative perspective on life. Surveys of microdosers have shown significantly positive benefits from this practice.
However, it is important to note that psilocybin mushrooms can also have adverse side effects, such as disturbing hallucinations, anxiety, and panic. Regular use may cause people to become tolerant to the effects of psilocybin, and cross-tolerance occurs with other drugs, including LSD and mescaline. The risk of a bad trip may increase if a person takes higher doses of psilocybin or has feelings of anxiety before taking it. Additionally, it is difficult to identify psilocybin mushrooms, and people hunting for them can easily mistake a toxic species for one with psilocybin, leading to unintentional fatal poisoning.
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Mushroom supplements
Mushrooms have been used for their nutritional and medicinal properties in many parts of the world for centuries. They are a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They are also rich in polysaccharides, which stimulate the growth of healthy bacteria in the gut.
When choosing a mushroom supplement, it is important to opt for high-quality, organic mushrooms grown under strict safety and purity standards. Look for brands that control the cultivation and manufacturing process from start to finish and submit their products for third-party analyses and certifications from accredited labs and licensed agencies.
It is recommended to take a daily dose of 2 grams (about one teaspoon) of good-quality mushroom powder or the equivalent of three capsules to provide the ideal amount of nutrients and bioactive compounds. Taking two doses per day for the first few weeks may help your body adjust and notice results faster.
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The risks of consuming mushrooms
Consuming mushrooms, especially those containing psilocybin, comes with several risks. Here are some of the key dangers associated with their consumption:
Risk of Poisoning and Misidentification: The biggest risk of consuming psilocybin mushrooms is mistaking them for poisonous mushrooms. Psilocybin mushrooms closely resemble some toxic varieties, and even professionals sometimes misidentify them. Poisonous mushrooms can cause severe illness and even be fatal. Therefore, it is crucial to be certain of the mushroom's identity before consumption.
Hallucinogenic Effects: Psilocybin mushrooms are hallucinogenic, and consuming them can lead to disturbing hallucinations, anxiety, paranoia, and panic attacks, often referred to as a "'bad trip.'" The risk of a bad trip may increase with higher doses or if the individual has feelings of anxiety beforehand. These negative experiences can be mitigated by being in a good state of mind, with trusted companions, and in a safe environment before taking the mushrooms.
Interaction with Other Drugs: Combining psilocybin mushrooms with other drugs, including over-the-counter or prescribed medications, can lead to unpredictable and dangerous outcomes. For example, mixing mushrooms with certain drugs like ice, speed, or ecstasy can increase the chances of a bad trip and induce panic. Additionally, people on psychiatric medications should avoid taking mushrooms, as it could lead to a relapse or worsening of their condition.
Physical Effects: While psilocybin is not considered addictive, regular use can lead to tolerance, and cross-tolerance with other drugs like LSD and mescaline. Additionally, consuming a large amount or a strong batch of mushrooms can result in unwanted physical effects, including delayed headaches and gastrointestinal issues.
Mental Health Risks: Although rare, there is a risk of short-term psychosis and other mental health issues associated with psilocybin consumption, particularly when used outside of clinical settings. Factors such as mental health, setting, quantity consumed, and expectations can influence the likelihood of these negative mental health outcomes.
It is important to note that the effects of psilocybin mushrooms vary widely among individuals, and further research is needed to fully understand the risks and benefits associated with their consumption.
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The legality of mushrooms
In the United States, psilocybin mushrooms are illegal under federal law and are classified as Schedule I drugs, making it illegal to possess, sell, or grow. However, some states and cities have enacted laws or policies that decriminalise or deprioritise the possession and use of psilocybin mushrooms. For example, Colorado and Oregon have legalised certain uses, and cities like Denver, Oakland, and Santa Cruz, California, have deprioritised arrest and prosecution for personal possession. In November 2024, Massachusetts voters rejected a proposed law that would have legalised the possession and personal cultivation of certain naturally occurring psychedelics for adults over 21.
Canada also regulates psilocybin mushrooms under the Controlled Drugs and Substances Act (CDSA), making activities such as sale, possession, and production illegal unless authorised by Health Canada. However, in January 2023, the province of Alberta became one of the first to regulate and allow the use of psilocybin for medicinal purposes in drug-assisted psychotherapy.
In other countries, the legality of psilocybin mushrooms varies. For example, Germany has specifically criminalised the possession of psilocybin mushroom spores, while Australia approved the use of psilocybin in prescription medications for treating PTSD and treatment-resistant depression in February 2023.
It's important to note that the legality of psilocybin mushrooms is subject to change, and consulting legal professionals or staying informed about the latest developments is essential.
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Frequently asked questions
Mushrooms are a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain polysaccharides, a carbohydrate that stimulates the growth of healthy bacteria in the gut. Mushrooms are also a source of vitamin D, which helps the body absorb calcium.
Consuming the wrong type of mushroom can be dangerous. Poisonous mushrooms can look similar to safe mushrooms, so it's important to be able to identify them correctly. Magic mushrooms, or mushrooms that contain the hallucinogenic substance psilocybin, are mostly illegal in the US. However, research shows that they have many benefits for physical and mental health.
It is important to ensure that your mushroom supplement is made with high-quality, organic mushrooms grown under strict safety standards. Look for a brand that controls the cultivation and manufacturing process and submits its products for third-party analyses and certifications from accredited labs and licensed agencies.
Mushroom supplements usually take around two to three weeks to work, as they are most effective when taken daily. It is recommended to take a daily dose of 2 grams of good-quality mushroom powder or three capsules, or two doses of this amount for the first few weeks to help your body adapt faster.
