Sarah Brown
Mushrooms are the fruiting bodies of fungi, thriving on substrates rich in organic material. They require adequate moisture, proper temperature, and limited light. By replicating their natural habitat, you can cultivate various species successfully. The easiest and most popular species for home growing are button mushrooms, including portabella, shiitake, oyster, and chanterelle. Oyster mushrooms can be grown using the bucket method, while shiitake mushrooms can be grown on logs using plugs inoculated with spores. You can also purchase a mushroom cultivation kit, which provides a mushroom block filled with oat bran, sawdust, or other substrate material coated with mushroom spores. To grow mushrooms, you need mushroom spawn (seedlings), a growing substrate like compost, straw, sawdust, or coffee grounds, a damp towel, and a spray bottle. You mix the spawn into the substrate and raise the temperature to 70 degrees. After 2-4 weeks, the spawn will have taken root in the substrate, forming white fuzz called mycelium. You then drop the temperature to 55-60 degrees and wait for the mushrooms to grow.
| Characteristics | Values |
|---|---|
| Capsule ingredients | Pullulan (a substance made from fermented tapioca), gelatin, or vegetarian |
| Mushroom type | Reishi, turkey tail, chaga, lion's mane, cordyceps, shiitake, portobello, white button mushrooms, porcinis |
| Dosage | 500 mg to 3,000 mg per day, depending on the mushroom type |
| Capsule filling method | Manual or capsule filling machine |
| Storage | Airtight container or jar, stored in a cool, dark, and dry place |
| Shelf life | Up to a year, but best used within six months |
| Benefits | Precise dosing, portability, easy storage, no strong taste or texture of raw mushrooms |
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What You'll Learn
Choosing the right mushroom powder
Source of Mushroom Powder
It is important to understand the source of your mushroom powder. Mushrooms can be grown and processed in different ways, resulting in varying qualities of mushroom powder. One common method is to grind the mycelium, which is the part of the mushroom that grows on a sterile grain. This results in a product that is mostly grain starch, with only trace amounts of the beneficial compounds found in mushrooms. While mycelium itself can be beneficial, it is important to ensure that the final product contains a significant amount of the desired mushroom compounds.
Alternatively, you can choose mushroom powder sourced from the whole fruiting body of the mushroom. This method involves growing the mushrooms to completion before processing them into powder. The "fruiting body" is essentially just a term for the mature mushroom. Using the whole mushroom ensures that your powder contains a higher concentration of the beneficial compounds, as our bodies are not designed to break down mushroom cell walls effectively.
Extraction Methods
Extraction methods play a crucial role in the quality and effectiveness of mushroom powder. Extraction techniques make the beneficial compounds in mushrooms more bioavailable, allowing our bodies to utilise them efficiently. Common extraction methods include hot water extraction, typically used for beta-glucans, and alcohol extraction, used for fat-soluble compounds like triterpenes. Some mushrooms, like Turkey Tail, respond well to hot water extraction, while others, like Chaga and Reishi, benefit from a dual extraction process. Understanding the extraction methods used can help you choose a mushroom powder that suits your specific needs.
Transparency and Testing
When choosing a mushroom powder, prioritise products that provide detailed information about their ingredients, origin, and extraction methods. Avoid supplements that lack transparency, as they may contain unwanted additives or fail to deliver on their promised potency. Look for products that have undergone third-party testing and quality certifications to ensure safety and effectiveness. Reputable companies will typically list the levels of active compounds, such as beta-glucans and triterpenes, right on the label. This transparency allows you to compare different products and make an informed decision.
Lifestyle and Preference
Consider your lifestyle and personal preferences when choosing a mushroom powder. Mushroom powders offer versatility and flexibility. They can be easily incorporated into various recipes, such as teas, soups, or smoothies. This allows you to get creative and tailor the dosage to your specific needs. However, if convenience and precise dosing are more important to you, mushroom capsules might be a better option. Capsules provide a mess-free, pre-dosed format that is simple to consume on the go.
Equipment and Process
If you intend to make your own mushroom capsules, consider the equipment and process involved. You will need a grinder to process the dried mushrooms into a fine powder. While a food mill is preferred for its consistency, a coffee grinder can also be used. Additionally, you will need a capsule filling machine or manually fill each capsule with the desired amount of powder. This process requires precision and a clean workspace to avoid contamination and ensure the desired dosage.
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Capsule preparation
Once your mushrooms are dried, use a food processor or blender to turn them into a fine powder. Pulse for around 15-20 seconds to break up the larger pieces, then maintain a constant pulse for about a minute. Blending mushrooms can create a cloud of dust, so it's best to let the powder settle before opening the lid. Even after blending, there may still be small chunks, so use a fine-mesh strainer to remove them. Place a bowl under the strainer and pour the mixture through to catch any remaining chunks for a second round of blending.
Now that you have your mushroom powder, you can fill your capsules. Determine the dosage you want in each capsule, and multiply this by the number of capsules to calculate the total powder needed. Separate the two halves of the capsule, and use a small spoon or capsule-filling tool to fill the larger half. Lightly press the powder to compact it, then attach the smaller half to close the capsule. You can also use a capsule filling machine, loading the halves and using the provided tool to spread the powder over the open capsules before pressing it into them and closing them.
Capsules made from pullulan, a substance made from fermented tapioca, are a good option as they are gluten-free, starch-free, vegan, halal, and kosher. They also protect the mushroom extract from sunlight and oxygen degradation. Avoid capsules with fillers like brown rice, mushroom mycelium, or wheat. Some manufacturers also add flow aids to improve the capsuling process, but it's best to avoid these if possible as you don't know exactly what you're consuming.
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Filling the capsules
Filling capsules with mushrooms requires a few simple tools and careful preparation. Here is a step-by-step guide:
Preparing the Mushrooms
Before filling the capsules, it is essential to prepare the mushrooms properly. First, ensure the mushrooms are completely dry. This step is crucial as powdered mushrooms are susceptible to losing potency if moisture is present. You can dehydrate the mushrooms using a dehydrator, or a more low-tech method is to place them in a paper bag or wrap them in paper towels and put them in your fridge, which circulates dry, cold air. Once the mushrooms are dry, grind them into a fine powder using a coffee grinder, blender, or similar appliance.
There are a few methods for filling the capsules with mushroom powder. One approach is to use a capsule filling machine, which typically consists of a plastic tray that holds multiple capsules and facilitates the filling process. Alternatively, you can fill the capsules by hand, which requires a steady hand and careful technique. When using a machine, follow the manufacturer's instructions for filling the capsules, ensuring that you use the correct weight of powder for the machine and capsule size.
If filling by hand, start by placing the capsules into a capsule holder or a similar tool that keeps them stable. Carefully scoop the mushroom powder with a small spoon or spatula, and gently fill each capsule. It is important to fill each capsule with the same volume of powder to ensure consistency in dosage. You can use a small scoop or a tool designed specifically for filling capsules, which may help with accuracy.
Ensuring Consistency
Achieving consistent dosage across all capsules can be challenging. One method to ensure consistency is to fill the capsules from one side to the other, placing the cap on each filled capsule as you go. This helps maintain an even distribution of powder. Additionally, using a powder with a homogeneous consistency is crucial. If the powder is not evenly ground, it may affect the dosage in each capsule.
Final Steps
Once the capsules are filled, gently tap or tamp the capsules to settle the powder and remove any air pockets. You may need to pack the powder a few times to achieve the desired consistency and ensure the capsules are properly filled. After filling, weigh the capsules individually to confirm the dosage. This step requires a precise scale that can measure small weight differences.
By following these steps, you can successfully fill mushroom capsules, ensuring consistency and accuracy in dosage.
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Storing the capsules
Storing mushroom capsules properly is essential to prevent spoilage and maintain their potency. Here are some detailed guidelines on how to store mushroom capsules effectively:
Temperature and Environment
Keep the capsules in a cool, dry place, with temperatures between 59°F (15°C) and 77°F (25°C). Excessive heat can cause the active compounds in the capsules to degrade, reducing their effectiveness. Refrigeration is recommended for long-term storage, especially for high-value capsules like Reishi and Lion's Mane, as it extends their shelf life.
Containers and Protection from Light
Use airtight containers such as glass jars with tight seals, vacuum-sealed bags, or opaque plastic containers to protect the capsules from moisture and light. Avoid direct sunlight, as light exposure, especially UV rays, breaks down the active compounds. If using transparent containers, ensure they are stored in a cabinet or drawer away from light exposure.
Moisture Control
Keep the capsules in a dry environment, as moisture can damage the gelatin or vegetable-based shell, leading to clumping and loss of potency. High humidity levels, above 60%, can cause mold and mildew, contaminating the product. Use silica gel packets in storage containers to absorb excess moisture.
Shelf Life and Contamination
Properly stored mushroom capsules can last for up to a year, although it is recommended to use them within six months for maximum potency. Always check for any signs of spoilage, such as discoloration, unusual spots, or the presence of mold, before consuming. Keep your capsules away from potential contaminants, and if using multiple containers, do not mix mushrooms from a contaminated container with other fungi.
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Dosage
When making your own mushroom capsules, you can control the dosage precisely. First, decide on the desired dosage of mushroom powder for each capsule. For instance, you may want each capsule to contain 500 mg of powder. Then, choose the appropriate capsule size. Size 00 capsules are commonly used and can hold approximately 0.5 grams of powder each. Calculate the total amount of powder needed by multiplying the desired dosage per capsule by the number of capsules you plan to make.
To fill the capsules, you can use a manual method or a capsule filling machine. For the manual method, separate the two halves of the capsule and use a small spoon or capsule-filling tool to fill the larger half with the desired amount of powder. Lightly press the powder to compact it, and then attach the smaller half to close the capsule. With a capsule filling machine, follow the instructions to load the capsule halves, spread the powder over the open capsules using the provided tool, and then press and close the capsules.
It's important to label your capsules with the mushroom type, dosage per capsule, and the date they were made. This helps ensure you're consuming the correct dosage and also allows you to track the freshness of your capsules. Consistency is key when taking mushroom capsules, as most functional mushrooms require a consistent daily dose to achieve their benefits. Always start with a lower dose and gradually increase it while monitoring your body's response.
When microdosing, it's crucial to find the right balance. If you start to feel any psychedelic effects, reduce your dosage, as the goal of microdosing is to avoid a full psychedelic experience. The Stamets Protocol and the Fadiman Protocol are two commonly followed microdosing schedules. The former involves microdosing for five consecutive days, followed by two days off, while the latter involves microdosing for one day and then taking two days off.
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Frequently asked questions
You will need a plastic tub or baking pan, mushroom spawn (mushroom seedlings), growing substrate (e.g. compost, straw, sawdust, coffee grounds), a damp towel, and a spray bottle. You can also buy mushroom-growing kits that will include these materials.
First, place your growing substrate into your tub or pan. Mix the spawn into the substrate and raise the temperature to 70 degrees. After 2-4 weeks, the spawn will have taken root in the substrate, forming a white fuzz called mycelium. Drop the temperature to 55-60 degrees. Once the surface is covered with the mycelium, wet it and cover it with another layer of clay-loam soil or a mixture of soil and sawdust. Keep the temperature at 23°C for the first five days, then lower it by a little bit each day until the mushrooms pop up.
Oyster, button, and shiitake mushrooms are the easiest for beginners to grow.
