Emma Wilson
Medicinal mushrooms have been used for their purported health benefits for centuries, especially in Asia. In recent times, they have become part of the sphere of dietary supplements, with functional mushrooms like reishi, cordyceps, shiitake, turkey tail, and lion's mane making an appearance in the wellness world. While some of the claimed benefits of functional mushrooms have some research to support their use, most of the research supporting these claims is done in animal models, and more human research is needed. The U.S. Food and Drug Administration (FDA) does regulate dietary supplements, but it uses different regulations than it does for conventional foods or drugs.
| Characteristics | Values |
|---|---|
| Medicinal mushrooms | Reishi, cordyceps, shiitake, turkey tail, lion's mane, maitake, king oyster, golden oyster, white button, portabella, cremini |
| Uses | Treatment of infections, pulmonary diseases, cancer, immune system enhancement, stress reduction, improved sleep, reduced fatigue, improved digestion, mood improvement, allergy treatment, antibacterial, antifungal, anti-inflammatory, antioxidative, antiviral, cytotoxic, immunomodulating, antidepressive, antihyperlipidemic, antidiabetic, digestive, hepatoprotective, neuroprotective, nephroprotective, osteoprotective, hypotensive activities |
| Benefits | May lower risk of cancer, low in sodium, good source of vitamin D, rich in prebiotic fibers, may strengthen the immune system, may improve immune response in chemotherapy patients |
| Risks | May interact with blood pressure medications, may cause allergic reaction, may be risky for people with low blood pressure, diabetes, immune system disorders, low platelet count, pregnant or breastfeeding |
| Forms | Whole food, pill, powder, tea, gummy, liquid extract, coffee alternative |
| Recommendation | Consult a doctor or registered dietitian before adding supplements to your routine |
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What You'll Learn
The health benefits of mushrooms
Mushrooms have been used for hundreds of years, especially in Asia, for the treatment of infections and the maintenance of physical well-being. They are now also being used in Western medicine, particularly in oncology.
Mushrooms are nutrient-dense and low in calories, making them a great addition to any diet. They are packed with essential vitamins and minerals, including selenium, vitamin D, and vitamin B6, which help to maintain a healthy immune system. Vitamin D helps with cell growth and boosts immune function, while vitamin B6 helps the body form red blood cells. Selenium helps prevent cell damage in our bodies and has anti-inflammatory effects, improving the efficiency of the immune system.
Research has also shown that eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. Mushrooms are a rich source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain polysaccharides, which stimulate the growth of healthy bacteria in the gut.
Mushrooms are also a good substitute for red meat, as they are low in sodium and minimize fat, cholesterol, and calories. They are also rich in potassium and loaded with heart-healthy compounds, helping to prevent plaque buildup on arterial walls.
Some exotic mushroom varieties, such as Cordyceps, Turkey Tail, and Lion's Mane, may have extra brain-boosting benefits, potentially protecting against neurodegenerative diseases such as Alzheimer's and Parkinson's.
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The effectiveness of mushroom supplements
Mushrooms are a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain high-quality proteins, polysaccharides, unsaturated fatty acids, mineral substances, triterpenes sterols, and secondary metabolites, which are known to have anti-inflammatory, antioxidative, antiviral, antidepressive, antihyperlipidemic, antidiabetic, digestive, neuroprotective, nephroprotective, osteoprotective, and hypotensive properties.
However, the therapeutic properties of mushrooms are not yet fully understood, and more research is needed to confirm their benefits and determine safety and dosage. While there is some scientific evidence of their effectiveness, much of it comes from in vitro or animal studies, with little support from human studies. Additionally, the lack of standardization in the mushroom supplement industry means that there can be significant differences in the same species of mushroom across manufacturers, making it difficult to set a standard dose.
That being said, there is some promising research on the effectiveness of mushroom supplements. Lion's mane mushroom, for example, has been shown to have cognitive and mood-related benefits in human studies. A 49-week study found that people with mild Alzheimer's disease who took lion's mane mushroom extract experienced improved cognition and better daily living skills compared to those given a placebo. Reishi mushrooms, also known as lingzhi, have been used to promote well-being and longevity in traditional Chinese medicine and are now listed in the American Herbal Pharmacopoeia, Chinese Pharmacopoeia, and Therapeutic Compendium. They are also widely used as an adjuvant in the treatment of various types of cancer. A 2020 review of eight studies showed that reishi mushrooms, when taken orally with chemotherapy, might improve quality of life and reduce adverse effects.
When choosing a mushroom supplement, it is important to look for third-party testing from external labs like NSF, United States Pharmacopeia (USP), or ConsumerLab.com, to ensure the product's safety and potency. It is also recommended to choose supplements that are certified USDA organic and free of fillers, additives, and unnecessary binders, as these can dilute the supplement's effectiveness and cause unwanted side effects.
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The safety of mushroom supplements
While mushroom supplements are generally safe to take, it is always advisable to consult a healthcare provider before starting any supplement regimen. This is especially important for pregnant and lactating women. Furthermore, if you have an allergy to mould, you may want to avoid mushroom supplements altogether. Some mushrooms, such as chaga, contain elevated levels of oxalates, which may cause inflammation and painful joints in some people. Additionally, some studies indicate that mushroom supplements may cause adverse side effects, such as an upset stomach.
It is worth noting that supplement manufacturers are not required to prove that their products are safe or effective before selling them, and the lack of standardization in the mushroom supplement market can make it challenging to determine safe dosages. Optimal doses for specific conditions have not been established, and the quality and active ingredients in supplements can vary significantly. This variation extends to different batches from the same manufacturer, not just between manufacturers.
Reishi mushrooms, for example, may interact with blood pressure medications and diabetes medications. They may also increase the risk of bleeding in people with very low platelet counts. Therefore, it is essential to inform your doctor about any supplements you are taking, even if they are natural, so they can advise on potential side effects or interactions with medications or foods.
While medicinal mushrooms have been used for hundreds of years in Asian countries, primarily for treating infections, their use in Western medicine is still limited. Modern safety evaluations of mushrooms for human consumption are scarce, and most research on the health benefits of mushrooms comes from in vitro or animal studies, with limited scientific support for their effectiveness in humans. However, some clinical trials have been conducted, such as those examining the impact of maitake mushroom extract on the immune systems of breast cancer patients.
In conclusion, while mushroom supplements are generally safe, it is crucial to exercise caution and consult a healthcare professional before incorporating them into your routine.
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The variety of mushroom supplements
There are many different types of mushroom supplements, each with unique properties and health benefits. Functional mushrooms are fungi that, according to supplement companies and wellness influencers, provide health benefits beyond nutrition. They have been used in traditional Chinese medicine and by many indigenous cultures worldwide for over 2,000 years.
Some popular functional mushrooms include reishi, cordyceps, shitake, turkey tail, and lion's mane. For example, the primary health benefit of the Turkey Tail mushroom is its ability to boost immune system function. It contains protein-bound polysaccharides (PBP), which have been shown to enhance key types of immune cells, such as T-cells.
Lion's Mane is another well-known functional mushroom that supports healthy brain function and neuron generation. It contains important compounds such as beta-glucans, which are immuno-modulating antioxidants and neuro-protective phytonutrients. Research suggests that certain compounds found in Lion's Mane may help induce Nerve Growth Factor (NGF) synthesis in nerve cells.
Chaga mushrooms are also known for their health benefits, primarily boosting digestion and clearing or protecting the skin. Additionally, all types of edible mushrooms are beneficial for blood sugar control due to their high level of beta-glucans, a type of soluble fiber.
Adaptogenic mushrooms are another type of supplement that may help reduce the effects of stress on the body. However, it is important to note that there is a lack of well-designed studies to fully understand their impact on stress response, and they can be very expensive.
Overall, the variety of mushroom supplements available offers a diverse range of potential health benefits, but it is always important to consult with a healthcare professional before adding any new supplement to your routine.
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The history of mushrooms as medicine
Mushrooms have been used for their medicinal properties for thousands of years. Some of the earliest written records of medicinal mushroom use come from China, where they were used as part of traditional Chinese medicine as early as the Han Dynasty (202 BC–220 AD). The use of medicinal mushrooms then spread to other parts of Asia, including Japan and Korea, where they were incorporated into traditional medicine.
The first book entirely dedicated to the description of herbs and their medicinal value was written during the Eastern Han Dynasty of China (25-220 AD). This book, known as "Classic of the Materia Medica" or "Shen-nong's Herbal Classics", describes the beneficial effects of several mushrooms, including Ganoderma lucidum (lingzhi or reishi). Reishi mushrooms are among the most documented medicinal mushrooms and are believed to have been used extensively throughout history. They have been recognised as a medicinal mushroom for over 2000 years, and their powerful effects have been documented in ancient scripts. Ganoderma lucidum is believed to have a variety of health benefits, including immune system modulation, control of blood glucose levels, and hepatoprotection.
Medicinal mushrooms have also been used in other ancient civilisations. For example, Ötzi, the Ice Man, who lived nearly 5300 years ago, carried amadou and birch polypore mushrooms to help him survive in the Alps of northern Italy. Birch Polypore mushrooms have immune-boosting and antiseptic properties. The First Peoples of North America also used puffball mushrooms (Calvatia genus) as wound healers. In ancient Egypt, mushrooms were ingested and viewed as plants of immortality sent from the gods. Additionally, ancient Greek and Roman authors like Seneca and Dioscorides, as well as the Greek physician Hippocrates, documented the use of medicinal mushrooms.
In more recent times, the study of medicinal mushrooms has become more scientific. In the 19th and 20th centuries, researchers began to isolate and identify the active compounds in mushrooms responsible for their medicinal effects. This led to the development of mushroom-based drugs for various conditions, including cancer and infections. Medicinal mushrooms have been approved as adjuncts to standard cancer treatments in Japan and China for more than 30 years. Today, medicinal mushrooms are used for a wide range of purposes, including boosting the immune system, fighting cancer, and improving overall health and well-being.
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Frequently asked questions
Medicinal mushrooms have been used for hundreds of years, especially in Asian countries, to treat infections, lung disease, cancer, and other conditions. They are also thought to have anti-inflammatory, antioxidative, antibacterial, antiviral, and immune-boosting properties.
Examples of functional mushrooms include reishi, cordyceps, shiitake, turkey tail, and lion's mane. These are available in various forms, such as capsules, powders, teas, gummies, liquid extracts, and coffee alternatives.
While medicinal mushrooms have a long history of safe use, it's important to note that supplement manufacturers don't have to prove their products are safe or effective before selling them. Therefore, it's recommended to consult a doctor or registered dietitian before taking any mushroom supplements, especially if you're already taking medication or have certain health conditions.
The main downside of mushroom supplements is the lack of standardization and regulation. The doses, preparations, and manufacturing practices can vary significantly between different manufacturers and products. Additionally, consuming mushrooms in supplement form may not provide the same benefits as eating the whole mushroom, as the fibers can be broken down in the pill-making process.
