Given there’s something like 1.5 million different mushroom species in the world, how are we supposed to know which work best as supplements? Some might set you on a magical journey, others will kill you. Many more are absolutely delicious on pizza. But a select few might be the secret to unlocking a new level of health and productivity.
“Mushrooms are nature’s ancient wisdom for a modern world,” says Dr. Ash Kapoor, a longevity specialist and regenerative nutritionist at Levitas.
What are mushroom supplements?
Mushroom supplements are edible species like Lion’s Mane, Reishi, Chaga, and Cordyceps—are purported to offer health benefits that range from supporting focus to immunity and recovery. “There’s an increasing body of evidence to support functional mushrooms as an adjuvant treatment of various illnesses and disorders, and their use goes back thousands of years in Eastern medicine,” says Ruby Chauhan, nutritionist at Calo.
Unsurprisingly, they’re currently having a moment, in part because they’ve infiltrated the larger space of supplements and influencers are drinking Lion’s Mane coffees, Reishi sleep tonics, and Cordyceps pre-workout blends. “They’re popular because they’re natural, adaptogenic, and easy to work into daily routines via powders, capsules or even meal plans,” says Dana Chapman, nutritional therapist at DC Nutrition.
What do they do?
According to Kapoor, they can support a variety of health functions. “The best functional mushrooms actively support the body’s key systems: energy, cognition, immunity, skin, stress resilience, gut health,” he says. But he adds that “quality matters hugely, and many commercial products are low in active compounds.”
When you do get the dose right, the benefits for each type are as follows:
Cordyceps
“This increases VO₂ max,” says Kapoor. One 2017 study found it may even improve your tolerance to high-intensity exercise.
Tremella
“Tremella is a popular one, known as an antioxidant and a powerful source of skin hydration,” says Kapoor.
Lion’s Mane
“I call this ‘Focus Fuel’,” says Kapoor, “as it improves both cognition and memory.”
“Studies suggest it may stimulate Nerve Growth Factor (NGF) production, which supports brain cell regeneration,” adds Chauhan.
Chaga
“These mushrooms offer a natural, long-lasting energy boost without caffeine, thanks to their dense concentration of antioxidants,” says Chauhan. It may also help support immune function, reduce inflammation, and protect cells from oxidative stress.
Reishi
“Reishi is a great stress shield,” says Kapoor. “It balances cortisol, supporting your sleep and strengthening your immunity.”
Do they actually work?
As with any health trend, you should be aware that there is no miracle drug that will instantly improve your mind, body, and soul. And mushroom supplements are best taken alongside—not in replacement of—a healthy diet, exercise schedule, and recovery routine. But the evidence we do have about the above listed species is promising. “The science is still emerging, and evidence is largely observational, but early studies and clinical use are encouraging, especially for cognition, energy and recovery,” Chauhan says.
“It’s worth noting that mushrooms as a whole also contain a valuable compound known as glucan, the benefits of which include immune regulation, and anti-tumor, anti-virus, and anti-oxidation powers,” adds Chapman.
How should I use them?
“I recommend using functional mushrooms in conjunction with a balanced and varied diet,” Chauhan says. “While results can vary, consistent use over time tends to yield the best outcomes. Importantly, high-quality sourcing is key.”
Also, don’t expect mushrooms to automatically fix aspects of your health that you’re otherwise ignoring. “Remember they’re not a magic bullet, but can be used to enhance an already nutritious diet for maximum impact,” agrees Chapman. Not to mention, consistent use is key to tapping into their full support. “I typically recommend a 6-8 week trial to allow their adaptogenic benefits to build and fully take effect before assessing impact,” Chauhan advises.
