Sarah Brown
Medicinal mushrooms have been used for nutritional and medicinal support in traditional Eastern medicine for thousands of years. They are now available in various forms, including capsules, tinctures, and powders, making them a convenient way to incorporate the benefits of mushrooms into your daily routine. When taking mushroom capsules, it is important to follow a consistent dosage schedule and consider the timing of intake to maximize their effectiveness. The dosage and timing may vary depending on the type of mushroom and your desired effects, such as an energy boost or relaxation. It is also essential to choose high-quality mushroom products that have been properly extracted to ensure you are getting the full range of beneficial compounds.
| Characteristics | Values |
|---|---|
| Dosage | 3 capsules, 1-3 times a day |
| Duration | At least 3-4 weeks |
| Food | Can be taken with or without food |
| Capsule ingredients | Silica and magnesium stearate |
| Capsule properties | Tasteless, naturally derived, easy to break down |
| Extraction method | Hot water, alcohol (ethanol), ultrasonication |
| Extraction benefits | Breaks down chitin, higher bioavailability, full-spectrum |
| Mushroom types | Lion's Mane, Cordyceps, Chaga, Shiitake, Reishi |
| Benefits | Energy, stamina, endurance, cognitive function, antioxidants, medicinal |
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What You'll Learn
- Dosage schedules are important. Take 3 capsules 1-3 times a day for at least 3-4 weeks
- Extraction methods: hot water, alcohol, and ultrasonication
- Morning or evening: energising mushrooms in the morning, calming mushrooms in the evening
- Medicinal mushrooms: help lower cholesterol, improve heart health, and increase energy
- Types: Lion's Mane, Reishi, Chaga, Cordyceps, and Shiitake
Dosage schedules are important. Take 3 capsules 1-3 times a day for at least 3-4 weeks
Dosage schedules are important, especially when it comes to taking mushroom capsules. Following the recommended dosage and schedule is crucial for optimal results and to avoid any potential side effects.
When instructed to take 3 capsules 1-3 times a day, it typically means taking one capsule or a single dose at different intervals throughout the day. For example, if you wake up at 7 am and go to bed at 10 pm, you can take one capsule in the early morning, one at lunchtime, and another in the early evening. This ensures that the capsules are taken at roughly equal intervals while you are awake.
It's important to note that you should not have to wake up in the middle of the night to take your capsules unless specifically instructed by a healthcare professional. The schedule can be adjusted based on your daily routine, and minor deviations of an hour or two will not significantly impact the effectiveness of the capsules.
Maintaining consistency in taking mushroom capsules is key. Incorporating them into your daily routine by associating them with specific activities or times of the day can help make it a habit. For example, you could take your capsules with your morning coffee or as part of your evening tea ritual.
By following this dosage schedule and maintaining consistency, you can maximise the potential benefits of the mushroom capsules over the course of 3-4 weeks or as recommended by a healthcare professional.
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Extraction methods: hot water, alcohol, and ultrasonication
The extraction method used to create mushroom capsules can significantly impact the final product and the amount of ingredients in it. The three most common extraction methods are hot water, alcohol, and dual extraction.
Hot water extraction is a traditional and common mushroom extraction method. It involves grinding dry raw mushroom material into a coarse powder and adding hot water to it. The liquid filtrate is then filtered from the solids and concentrated into a powder using a vacuum. This powder can then be spray-dried to create mushroom capsules. Hot water extraction is a gentle, convenient, and inexpensive method that preserves delicate, water-soluble ingredients such as beta-glucans, which have immunomodulatory properties. However, it cannot extract non-water-soluble compounds, such as triterpenes found in reishi and chaga mushrooms.
Alcohol extraction, on the other hand, is used to extract non-water-soluble compounds from mushrooms. Mushrooms are added to a container of food-grade alcohol and soaked for one to six weeks. This method is commonly used for botanical extraction and has a broad range of applications. Alcohol extraction is able to extract compounds such as triterpenoids, sterols, and flavonoids. However, it cannot extract water-soluble compounds, and alcohol is more expensive and flammable than water, requiring additional safety precautions.
Dual extraction combines both hot water and alcohol extraction methods to obtain a full spectrum of compounds from mushrooms. The raw material remaining from the first extraction is used for the second extraction, and the two mushroom-infused liquids are then combined. This method ensures the extraction of both water-soluble and non-water-soluble compounds, making it ideal for certain mushroom types, such as Chaga and Reishi, which have super-thick cell walls. However, dual extraction is more time-consuming and may result in fewer beta-glucans due to polysaccharide precipitation in the alcohol.
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Morning or evening: energising mushrooms in the morning, calming mushrooms in the evening
The best time to take mushroom supplements depends on your goals and the type of mushroom. For example, energising mushrooms like Cordyceps are best consumed in the morning, while calming mushrooms like Reishi are ideal for the evening.
Morning mushrooms
Medicinal mushrooms like Cordyceps, Chaga, Lion's Mane, and Turkey Tail are noted to have energising qualities. However, they are not stimulants like caffeine and instead have a gentle, arousing action that can bring about steady energy or vitality over time. Therefore, consuming these mushrooms in the morning can provide an energy boost to power you through the day without any jitters.
Evening mushrooms
On the other hand, calming mushrooms like Reishi are renowned for their ability to support sleep and promote relaxation. Reishi contains beta-d-glucans and triterpenes, which can soothe the nervous system, ease tension, and pave the way for deep sleep. Chaga, another evening mushroom, is known for its high antioxidant content, which supports the body's recovery from oxidative stress. By adding Chaga to your evening tea or taking it as a capsule, you can promote healthy ageing and restore balance while you sleep.
Factors to consider
When deciding when to take mushroom supplements, it's important to consider your routine and health goals. If you have a busy morning, energising mushrooms can provide an early boost. Conversely, if you struggle to wind down at night, incorporating calming mushrooms into your evening routine can be beneficial. Additionally, some mushrooms are better absorbed with food, while others can be taken on an empty stomach, so be sure to check the specific instructions for your supplement.
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Medicinal mushrooms: help lower cholesterol, improve heart health, and increase energy
Mushrooms have been used in traditional Chinese medicine for centuries, and modern science is now uncovering the mechanisms behind their health benefits. Medicinal mushrooms are a natural source of energy and can help lower cholesterol and improve heart health.
Lowering Cholesterol
Mushrooms are inherently good at lowering cholesterol due to their high fibre and protein content. Phytochemicals in certain mushrooms also help reduce high cholesterol. They are a great substitute for high-cholesterol foods, such as meat, dairy, and eggs. Shiitake and Oyster mushrooms, in particular, can help manage cholesterol levels and support heart health.
Improving Heart Health
Reishi mushrooms, often referred to as the "Mushroom of Immortality", have been extensively studied for their impact on cardiovascular health. They can support overall wellness, including a healthy response to stress, improved energy and stamina, and better immune health.
Increasing Energy
Medicinal mushrooms can provide a natural energy boost without the caffeine jitters. Chaga mushrooms, for example, are known for their energy-boosting and immune-supportive properties. They can decrease fatigue, enhance mental clarity, and improve endurance. Cordyceps mushrooms are another variety that supports energy, stamina, and lung capacity. They are adaptogens that help the body manage stress and sustain energy levels.
To get the full benefits of medicinal mushrooms, it is recommended to use mushroom extract tinctures, which have higher bioavailability and allow the body to absorb more nutrients. The extraction process breaks down the indigestible cell walls of mushrooms, releasing beneficial compounds. Hot-water extraction, followed by alcohol (ethanol) extraction, is a common method for manufacturing mushroom supplements.
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Types: Lion's Mane, Reishi, Chaga, Cordyceps, and Shiitake
Lions Mane
Lion's mane mushrooms are large, white, and shaggy, resembling a lion's mane as they grow. They have been used in Asian countries such as China, India, Japan, and Korea, both in cooking and as medicine. Lion's mane contains bioactive substances that have beneficial effects on the brain, heart, and gut. Studies have found that lion's mane may help reduce symptoms of memory loss and prevent neuronal damage caused by amyloid-beta plaques, which are associated with Alzheimer's disease. Additionally, research suggests that lion's mane extract may help speed recovery from nervous system injuries by stimulating nerve growth and repair. However, most studies have been conducted on animals or in test tubes, so more human studies are needed.
Reishi
Reishi mushrooms have been used to enhance the immune system, reduce stress, improve sleep, and lessen fatigue. They have also been consumed for various health conditions, and there is some scientific evidence, including lab research and small human studies, that supports these benefits. However, optimal doses of reishi have not been set, and side effects may include allergic reactions. Additionally, reishi may increase the risk of bleeding, especially for those taking anticoagulant or antiplatelet drugs, so it is important to consult a doctor before taking reishi mushroom supplements.
Chaga
Chaga mushrooms are a type of fungus that typically grows on birch trees in cold climates. They have been used for centuries in traditional medicine, particularly in Siberia and other parts of Asia. Chaga is available as a tea, powder, or capsule and is believed to release its medicinal properties when consumed with warm or cold water. Studies indicate that chaga extract may provide health benefits due to its high antioxidant content, including improving immunity, reducing inflammation, and potentially fighting cancer and lowering cholesterol. However, human studies are needed to confirm these effects and determine optimal dosage. As with other supplements, it is important to consult a doctor to discuss possible side effects and interactions with medications.
Cordyceps
Cordyceps is sometimes referred to as a mushroom, but the lab-made version does not grow a mushroom. It is commonly used for athletic performance, kidney and liver disorders, and sexual problems, but there is insufficient scientific evidence to support these uses. Cordyceps is generally considered safe for most people when consumed orally in doses of 3-6 grams daily for up to a year. However, it may cause mild side effects such as digestive issues and stomach discomfort. Pregnant or breastfeeding women and individuals with autoimmune diseases should exercise caution, as cordyceps may increase the activity of the immune system and the risk of bleeding during surgery.
Shiitake
Shiitake mushrooms are likely safe when cooked and consumed in food amounts, but they may be unsafe when taken in larger amounts as medicine or when eaten raw. Shiitake extract, specifically AHCC, is possibly safe in doses of 4.5-6 grams daily for up to 6 months or 3 grams daily for up to 9 years. Shiitake may cause stomach discomfort, blood abnormalities, skin swelling, increased sun sensitivity, allergic reactions, and breathing problems in some individuals. Additionally, it may interact with certain medications, especially those affected by liver breakdown processes, and could impact individuals with auto-immune diseases or blood disorders. Therefore, it is important to follow product directions and consult a healthcare professional before consuming shiitake supplements.
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Frequently asked questions
Mushrooms are a good source of vitamins, minerals, protein, and dietary fibre. They also contain bioactive medicinal compounds such as beta-glucans, triterpenes, antioxidants, and peptides.
It's important to check that the capsules contain extracted mushrooms, rather than ground-up raw mushroom powder. Look for capsules that contain both alcohol-soluble and water-soluble compounds for a full spectrum of benefits.
It's important to follow the dosage schedule. A typical dosage is 3 capsules, 1-3 times a day, with or without food. Take the capsules for at least 3-4 weeks to see results.
This depends on the type of mushroom and the desired effect. Take energizing mushrooms like Cordyceps in the morning, and calming mushrooms like Reishi in the evening.
It can take at least two weeks to notice the effects of mushroom capsules, but this varies from person to person.
