John Miller
Medicinal mushrooms have been used for their purported health benefits for centuries, and today they are available in various forms, including capsules, powders, and gummies. Mushroom supplements are not known to cause side effects in healthy adults, but individuals with mushroom allergies or those who are pregnant or breastfeeding should exercise caution. When purchasing mushroom supplements, it is important to look for third-party testing and seals from external labs like NSF or USP to ensure quality and safety. The extraction process is crucial, with heat-based hot water and dual extractions considered superior to ineffective or plain powder extractions. The most effective method for consuming mushroom tinctures is sublingually, as it allows for quicker and greater absorption into the bloodstream. While the therapeutic properties of mushrooms require further research, they are known for their anti-inflammatory and immune-regulating properties, making them a popular choice for promoting overall health and longevity.
| Characteristics | Values |
|---|---|
| Extraction methods | Heat-based hot water, dual extraction, ineffective extraction, powder claiming to be extracts |
| Forms | Capsules, pills, powders, teas, gummies, liquid extracts, coffee alternatives, tinctures, mouth sprays |
| Quality | Look for third-party testing with seals from external labs like NSF, United States Pharmacopeia (USP) or ConsumerLab.com |
| Dosage | Avoid taking more than the recommended amount on the supplement label |
| Side effects | May not be well tolerated by individuals with a mushroom allergy |
| Precautions | Individuals who are pregnant, breastfeeding, or taking other supplements and medications should consult a health care professional |
| Benefits | Improved focus and energy, regulating stress, strengthening immunity, anti-inflammatory properties, immune regulating properties |
| Extraction process | Water extracts at 80°C, ethanol extraction with lower alcohol content, dual extraction |
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What You'll Learn
Extraction methods: heat-based hot water, dual, or tincture
The extraction process is an important consideration when it comes to mushroom supplements, as it determines the bioavailability and absorption of the beneficial compounds found within mushrooms. The three main extraction methods are heat-based hot water, dual, and tincture.
Heat-Based Hot Water Extraction
Hot water extraction involves simmering dried mushrooms in water at a low heat (around 80–90°C or 175–195°F) for several hours, typically between 20 and 24 hours. This process helps extract beta-glucans and polysaccharides from the mushroom material. It is important to note that the water should not boil, as it can cause the vital ingredients to evaporate with the steam. The exact temperature and extraction time may vary depending on the type of mushroom being used. After heating, the liquid is strained, and the remaining water can be consumed as a tea or further concentrated by reducing the liquid. Hot water extraction is generally considered safe and is the most commonly used extraction method due to the accessibility and low cost of water.
Dual Extraction
Dual extraction combines both hot water and alcohol extraction methods to maximise the extraction of beneficial compounds from mushrooms. This technique is suitable for mushrooms that contain both water-soluble and non-water-soluble ingredients. Alcohol is used to extract fat-soluble compounds, such as triterpenes, flavonoids, and sterols, which are not easily extracted by water alone. The alcohol used in the process can be removed at the end, resulting in a dry extract similar to that obtained from hot water extraction. However, dual extraction has some drawbacks, including the higher cost of alcohol and the safety considerations due to its flammability.
Tincture Extraction
Tincture extraction uses a solvent such as alcohol (typically ethanol) or water to separate the dissolvable compounds from the structural part of the mushroom. The mushroom material is soaked in alcohol, which is then consumed or removed to create a dry extract. Tinctures are often preferred for their higher bioavailability and faster absorption. They can be taken directly under the tongue for sublingual absorption, which bypasses the digestive system and allows for quicker entry into the bloodstream. Alternatively, tinctures can be mixed with water, coffee, or tea for consumption. Tincture extraction is a popular choice for mushroom supplements, and it is important to look for products that clearly label their extraction process and provide transparency in their quality testing and sourcing.
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Quality assurance: third-party testing for safety
Mushroom supplements are largely unregulated, and third-party agencies and governing bodies are primarily responsible for overseeing farming and processing practices. Third-party testing is where independent entities evaluate products to ensure supplements are safe for consumption and contain the ingredients to back up supplement claims. This process ensures products are free from harmful substances and meet label claims, enhancing consumer trust and regulatory compliance.
Third-party testing is critical for safety in the supplement space, especially considering the lack of FDA regulation. Without stringent FDA regulations, independent testing by trusted, accredited labs becomes indispensable. Such testing verifies product quality and safety and builds significant consumer trust. As consumers become more health-conscious and knowledgeable about the supplements they consume, there will be a greater demand for comprehensive testing. This consumer pressure will drive companies to invest more in third-party testing to maintain trust and market share.
To ensure product safety, manufacturers should employ the services of a third-party lab for additional finished product testing. These impartial experts are an additional resource to verify the finished functional mushroom product species and identity and to confirm that the product was manufactured in consistent, compliant conditions. Raw materials must be tested for contaminants, storage conditions monitored for temperature and humidity, and finished products tested again to verify their potency and purity. Given the FDA's minimal regulatory oversight, third-party testing helps guarantee that supplements meet safety standards, contain accurate ingredient levels, and are free from contaminants.
To ensure transparency, manufacturers should seek labs with relevant certifications (e.g., ISO, GLP), experienced personnel, and advanced testing capabilities. Random sampling may be used to ensure unbiased testing, and samples should be handled with care to prevent contamination and preserved under conditions that ensure their stability until testing.
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Health benefits: gut, blood sugar, immune, mood, energy
When it comes to mushroom supplements, it is important to consider how the mushrooms have been prepared and extracted. Extraction methods that use heat are recommended. There are three groups of extraction processes: the good (heat-based hot water and dual extractions), the bad (ineffective extractions), and the terrible (powders claiming to be extracts).
Gut
Mushrooms contain polysaccharides, their most abundant carbohydrate, which stimulate the growth of healthy bacteria in the gut. The polysaccharides in mushrooms pass through the stomach unchanged and can reach the colon to encourage bacteria growth.
Blood Sugar
White button mushrooms may help regulate glucose production. In a study, researchers investigated the effects of white button mushrooms on gut microbiota in mice, finding that the mushrooms led to improved glucose regulation in the mice's systems.
Immune
Mushrooms contain macronutrients that support a healthy immune system. For example, cremini or portabella mushrooms contain selenium, which helps the body make antioxidant enzymes to prevent cell damage. Maitake mushrooms are a good source of vitamin D, which boosts immune function and reduces inflammation. Additionally, turkey tail mushrooms contain a compound called polysaccharide-K (PSK) that stimulates the immune system.
Mood
Lion's Mane mushrooms have been shown to enhance mood and cognitive function in middle-aged and older adults.
Energy
Cordyceps mushrooms are known for their stimulating effects on energy and the libido. They can help the body utilize oxygen more efficiently and enhance blood flow, which can be beneficial for athletes or those who regularly work out.
It is important to note that while mushrooms have been used for their purported health benefits for centuries, the therapeutic properties of mushrooms are not yet fully understood and more research is needed to confirm the benefits and determine safety and dosage.
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Consumption: sublingual, drink, capsule, powder
Sublingual
The sublingual method involves placing a tincture directly under the tongue. This method is considered the most effective and quickest way to absorb mushroom supplements. This is because the mushrooms are directly absorbed into the bloodstream without having to go through the digestive system.
Drink
Mushroom supplements can also be consumed in liquid form, such as tea, coffee, or blended drinks. Drinkable mushroom supplements are often made using hot water extraction, which draws out beneficial compounds like beta-glucans, glycoproteins, and other high-molecular-weight compounds. Alcohol (ethanol) is sometimes added to the extraction process to provide additional compounds such as terpenes, inositols, and sterols. A 2024 study found that a drink made with Cordyceps militaris mushrooms boosted immune cells and lowered inflammation markers in participants.
Capsule
Capsules are a convenient way to consume mushroom supplements, especially for bitter-tasting mushrooms like reishi. Capsules can be easily washed down with water or your favourite drink, making it a quick and discreet way to incorporate the functional benefits of mushrooms, such as immune support and mood elevation. Medicinal mushroom capsules can provide various benefits, including beta glucans, potassium, B vitamins, and important antioxidants. It is important to note that not all mushroom capsules are created equal, and cheaper varieties may contain mostly fillers or trace amounts of the desired substances. Look for products that use the whole fruiting body of the mushroom and are certified organic to ensure you are getting a high-quality product.
Powder
Powdered mushroom supplements offer versatility, allowing you to add them to various recipes, including teas, soups, smoothies, and even baked goods. You can also simply mix a few teaspoons of the powder with water or your favourite drink. Powdered supplements are created by first making a tincture and then spray-drying it onto a substance capable of holding it in powder form. High-quality mushroom powders are made from carefully dried and extracted raw mushrooms, ensuring that they contain all the beneficial compounds you would expect in a mushroom supplement.
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Risks: allergy, pregnancy, medication interaction
Mushroom supplements have been used for hundreds of years, especially in Asian countries, for the treatment of infections. They have also been used in the treatment of pulmonary diseases and cancer. However, there are some risks associated with mushroom supplements that consumers should be aware of.
Allergy: Mushroom supplements can cause an allergic reaction in some individuals. Reishi mushrooms, for example, can lead to dryness in certain parts of the body. It is important to consult a medical professional if you suspect that you may be allergic to any type of mushroom before taking supplements.
Pregnancy: The consumption of mushroom supplements during pregnancy is generally not recommended due to limited research on their safety for pregnant individuals. While some studies suggest that culinary mushrooms, such as shiitake, portobello, and oyster mushrooms, may be safe and offer benefits like reduced blood pressure and decreased risk of gestational diabetes, there are concerns about the risk of poisoning or brain alterations in pregnant people. Magic mushrooms, which contain the psychoactive compound psilocybin, should be avoided during pregnancy due to their hallucinogenic and toxic effects. Therefore, it is crucial for pregnant individuals to consult a healthcare provider before considering mushroom supplements.
Medication Interaction: Mushroom supplements have been shown to interact with certain medications. For example, reishi mushrooms have anticoagulant properties and may increase the risk of bleeding, especially when taken with blood-thinning drugs like warfarin. Lion's Mane, another type of mushroom, can help lower blood sugar levels, but it may interact with diabetes medications if blood sugar drops too low. It is always advisable to consult a healthcare professional and disclose all medications being taken to ensure safe use and avoid potential side effects or interactions.
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Frequently asked questions
Mushroom supplements are products made from dried mushrooms or mushroom extracts. They are available in various forms, including pills, powders, teas, gummies, liquid extracts, and coffee alternatives.
Mushroom supplements are claimed to provide various health benefits beyond basic nutrition. These benefits may include improved cognitive function, enhanced mood, increased energy, improved immune function, and anti-aging effects. However, it's important to note that while mushrooms have been used medicinally for centuries, more human research is needed to confirm these benefits conclusively.
The processing of mushroom supplements can vary depending on the manufacturer and the specific product. Some common processing methods include hot water extraction, dual extraction, and tinctures. The extraction process helps break down the chitin in mushroom cell walls, making the active compounds more accessible to the body.
Mushroom supplements are generally considered safe for healthy adults and are not known to cause significant side effects. However, individuals with mushroom allergies should exercise caution. It is always recommended to consult with a healthcare professional before taking any supplement, especially if you are pregnant, breastfeeding, or taking other medications.
When choosing a mushroom supplement, it's important to look for products that have been third-party tested for quality and safety. Seals from external labs like NSF, United States Pharmacopeia (USP), or ConsumerLab.com indicate that the supplement has been independently verified. Additionally, look for supplements that use extraction methods involving heat, as these methods are generally considered more effective than plain mushroom powders.
