Mushroom Supplements: How Do They Work?

Mushroom supplements are soaring in popularity, with people taking them for a multitude of reasons, from enhancing immune health to reducing stress and improving mental clarity and focus. They are available in various forms, including pills, powders, coffee alternatives, and whole food. The effects of mushroom supplements vary depending on the individual, the specific type of mushroom, and the dose. While some mushrooms, such as lion's mane and shiitake, are culinary mainstays, researchers are focused on the bioactive compounds found in mushrooms and their potential therapeutic effects. However, it is important to exercise caution when taking mushroom supplements, as they may not be safe for everyone, and there is limited research on their long-term effects.

Safety and efficacy concerns

While medicinal mushrooms have been used for hundreds of years, mainly in Asian countries, for the treatment of infections, the safety and efficacy of mushroom supplements are still uncertain. The U.S. Food and Drug Administration (FDA) does not require manufacturers of dietary supplements to prove the safety and efficacy of their products, although they must have a history of safe use. The European Food Safety Authority (EFSA) requires toxicological data for nutritional health and disease risk reduction claims.

The quality and active ingredients in mushroom supplements may vary, making it challenging to determine a standard dose. It is also difficult to know the exact doses contained within many mushroom-based products. Tests have revealed that the species of fungi listed on labels may not always be present in the products. Furthermore, as with any supplement, there is a potential for interaction with medications or health conditions. For example, reishi mushrooms may interact with medications for diabetes, high blood pressure, and blood clotting, and they are not recommended for those with low blood pressure or immune system disorders. Chaga extract may also trigger interactions.

To ensure safety, it is crucial to source mushroom supplements from reputable manufacturers. Some products may contain contaminants or may not meet the claimed potency, which can lead to harmful results. Overconsumption of mushroom supplements can cause digestive issues such as nausea, diarrhea, or an upset stomach. It is recommended to consult a healthcare provider or dietitian before taking mushroom supplements to determine the appropriate type, dosage, and duration.

While there is some scientific evidence of the effectiveness of mushroom supplements, including lab research and small human studies, more research is needed to definitively determine their long-term safety and efficacy.

Stress relief

Stress and anxiety are common issues in today's fast-paced world. While it is impossible to avoid stress entirely, it is important to manage it effectively to avoid the harmful effects of chronic stress on our well-being. Mushroom supplements have emerged as a natural and holistic solution to promote stress relief and improve overall mental well-being.

Mushrooms have been used in traditional medicine for centuries, and now modern science is catching up, with a growing body of research supporting the adaptogenic, nootropic, and immunomodulating effects of mushrooms. Adaptogens are a unique group of plants that possess adaptive properties, allowing them to respond and adapt well to harsh conditions. Similarly, adaptogenic mushrooms like Reishi, Lion's Mane, and Chaga help support the adrenal system and enhance the body's ability to adapt to stress, promoting a calmer and more balanced state of mind.

Reishi, often referred to as the "mushroom of immortality," is known for its stress-reducing and calming effects. It helps regulate the nervous system, making it particularly beneficial for individuals dealing with chronic stress and anxiety. Reishi also supports brain health and promotes restful sleep and relaxation. Lion's Mane, on the other hand, has shown promising results in reducing anxious and depressive behaviours in animal studies. It stimulates nerve growth factor production, which can enhance mental clarity and potentially reduce anxiety. Additionally, a study found that Lion's Mane supplementation significantly improved cognitive test scores in individuals with mild Alzheimer's disease symptoms.

Cordyceps, another potent mushroom, is best known for its energy-boosting properties but also exhibits stress-reducing effects. It helps improve the body's response to stress and reduce anxiety symptoms. Combining these mushrooms, such as in Organic MyComplex, creates a synergistic blend that effectively combats stress and anxiety, promotes balance, and enhances overall well-being.

Mushroom supplements come in various forms, including powders, capsules, tinctures, teas, and gummies, making them convenient and accessible for daily consumption. It is recommended to start with a low dose and gradually increase if needed, while consulting with a healthcare professional to ensure safety and effectiveness, especially when managing existing health conditions or taking medication.

Gut health

Mushrooms have been used for medicinal and culinary purposes for over a thousand years. They are a rich source of prebiotics, which are food for gut bacteria, promoting the growth of gut microbiota and increasing gut health. Mushrooms contain polysaccharides, their most abundant carbohydrate, which stimulate the growth of healthy bacteria.

Mushrooms are also high in fibre, with both soluble and insoluble fibres that feed the gut bacteria. The insoluble fibre supports gut health by encouraging regular bowel movements. Mushrooms are also the only food source of vitamin D, which is influenced by sunlight exposure. Vitamin D assists with cell growth, boosts immune function, and reduces inflammation.

Some specific types of mushrooms are also known to have medicinal properties. For example, reishi mushrooms are known to have anti-inflammatory effects and improve immunity. They also work to tighten the intestinal lining and improve intestinal permeability, which is key to healing a leaky gut. Chaga mushroom extract can support beneficial gut bacteria and may help support healthy inflammatory responses in the intestines, which is helpful for those who experience bowel problems. Lion's mane mushrooms may help reduce symptoms of anxiety and depression and support a healthy and strong stomach lining. They also contain anti-inflammatory and antioxidant compounds, which help to protect cells against damage.

Shiitake mushrooms, in particular, help to keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block its absorption, and lower overall cholesterol in the blood. Oyster mushrooms are another variety that is especially beneficial for gut health.

Cancer treatment

Mushrooms have been used in traditional Chinese medicine for centuries to treat various illnesses. In recent decades, their use for treating cancer has increased in other parts of the world. Mushrooms are rich in fiber and provide "umami," the savory taste. They are also known to contain potent biological compounds and should be treated like medication.

Some studies have shown that mushrooms boost parts of the immune system linked to cancer. Certain mushrooms stimulate compounds responsible for tumor suppression, while others decrease inflammatory compounds, which is helpful for cancer patients. For example, maitake D-fraction has been shown to increase response rates in patients receiving chemotherapy for several cancers from 12% to 28%, and reduce chemotherapy side effects. In addition, maitake mushroom extract has been shown to have a dual effect, acting as both an immune stimulator and an immune suppressor. However, it is important to note that mushrooms can overstimulate the immune system and make side effects worse for patients on immunotherapy.

In one study, patients with colorectal tumors were given an extract of the mushroom G. lucidum mycelia (MAK), while another group of patients did not receive this treatment. At a 12-month follow-up, the number and size of tumors had decreased in the group that received MAK, suggesting that MAK may help stop benign colorectal tumors from forming. Other studies have shown that mushroom-derived compounds can exert antitumor and antimetastatic effects by affecting various molecules in the PI3K/AKT pathway.

While mushrooms have shown promise in cancer treatment, more research is needed. There is currently no evidence that mushrooms or mushroom extracts can prevent or cure cancer. The FDA has not approved the use of any mushroom products, including turkey tail and reishi, for the treatment of cancer or any other medical condition. Supplements are not regulated in the same way as medications, and different batches and brands of mushroom supplements may not be the same. Therefore, it is important to consult with a doctor before using mushrooms as a cancer treatment.

Vitamin D source

Vitamin D is an important consideration all year round, and vitamin D deficiency is a widespread issue, with 35% of adults in the US being deficient, and rates as high as 80% in countries like India, Bangladesh and Pakistan. The greatest concentration of vitamin D comes from direct sun exposure, with 50-90% of our vitamin D formed from sunlight. However, if you live in certain parts of the world, you may need to supplement your vitamin D during the winter months.

Mushrooms can be a good natural food source of vitamin D, and are especially useful for vegans, as most vitamin D supplements are synthesized from lanolin, which comes from sheep's wool. Vitamin D2 from mushrooms has been shown in several studies to be as effective as supplemental vitamin D2 in raising and maintaining serum 25(OH)D concentrations. In one study, 200 grams of irradiated mushrooms were consumed in a soup, and in another, 30 healthy adults were given 2000 IU of vitamin D2 in mushroom powder for 12 weeks. Both studies showed that mushrooms were as effective as vitamin D supplements.

However, not all mushrooms are created equal when it comes to vitamin D. Oyster mushrooms exposed to UV-B light for 60 minutes were found to contain more than twice as much vitamin D2 as shiitake mushrooms. Sliced and dried, these mushrooms could provide enough vitamin D for the winter, as long as they are grown outdoors, exposed to light, and properly preserved. Long periods of cooking can damage vitamin D levels, but vitamin D2 from mushrooms has been shown to have good stability during cooking and processing.

When choosing mushrooms as a source of vitamin D, it is important to read the label and look for mushrooms showing 10mcg or more of vitamin D. Be aware that not all grocers stock high-vitamin D mushrooms. It is also worth noting that vitamin D2 is not a direct substitute for vitamin D3, and has a shorter half-life, so you may need to take this into account when planning your diet.

Frequently asked questions