Mushroom Supplements: Benefits, Uses, and Top 5 Options

While edible mushrooms have been valued for their nutritional properties for a long time, there is now growing interest in their possible medicinal uses. Medicinal mushrooms are available in various formats — gummies, powders, and capsules — that aim to tap into these potential benefits. Some of the claimed advantages include anti-inflammatory and antioxidant effects, as well as enhanced immune support.

Let’s delve into mushroom supplements, examining what recent research reveals about their efficacy and safety.

What are mushroom supplements?

Rather than isolating individual chemical compounds, mushroom supplements are often produced by drying and milling different varieties of whole mushrooms. The product can be sold as a powder or incorporated in capsules or gummies.

A staggering number of species of mushrooms have been estimated to exist on Earth (millions), about 2,000 are considered edible, and over 200 have been used medicinally for different purposes. In centuries past, mushrooms were perhaps most widely used for medicinal purposes in Asian cultures.

Modern science provides some opportunities to learn more, particularly about the biologically active components of certain mushrooms. There are proteins, terpenoids, polyphenols, vitamins, and minerals supplied by mushrooms, and these have been associated with many potential properties:

• Immune system regulation
• Mood regulation
• Cognitive benefits
  
• Cholesterol and sugar regulation
• Cancer protection
• Antioxidant effects

These potential benefits have drawn the attention of many who are interested in natural strategies for promoting well-being. However, it’s important to note that, ultimately, a lot of additional research is needed before we will fully understand mushroom efficacy, mechanism of action, and long-term safety.

Types of mushroom supplements

Various mushroom strains are available on the market, each with unique properties. Some of the more popular options have limited research on potential benefits and side effects. These include options like:

Let’s explore each of these in more detail.

Sun mushroom (Agaricus blazei Murrill)

Agaricus blazei Murrill has been associated with several potential benefits, including immune support, cancer protection, and improved blood sugar control. It may also help reduce some of the side effects of chemotherapy. However, many current studies are speculative and have been performed in test tubes or on animal subjects, such as mice.

A recent review published in Current Research in Food Science also highlights the potential differences in preparation methods. For instance, freeze-drying seems to elicit a more significant antioxidant effect, while fermentation may provide more pronounced effects on blood sugar. Further studies on standardized preparations and dosages for human subjects would be beneficial.

Agaricus extracts have primarily been considered safe, but some potential concerns exist. Severe liver damage has been observed in several patients receiving an Agaricus extract, which may have been related to the supplement. It can also affect the metabolism of medications, so certain combinations can cause side effects to become more likely or more severe. It’s important to talk with healthcare providers about all medicines, including over-the-counter supplements, to ensure they can be used together safely.

Chaga (Inonotus obliquus)

Chaga mushrooms can be found growing on birch trees in the wild. They have been used for many purposes in traditional medicine, and much of their recent focus has been related to their anti-inflammatory, antiviral, and metabolic properties (e.g., cholesterol or blood sugar control).

Some emerging research has suggested some direct benefits. For instance, a recent study published in Scientific Reports found that Chaga mushroom extract helped limit oral cancer cell growth and may be beneficial as a supplementary treatment for individuals with oral cancer. However, consulting a health professional before incorporating this mushroom into one's routine is a must.

Like sun mushroom, many current studies on Chaga mushrooms are speculative. These studies often explore potential biological mechanisms for health benefits like immune support, anti-inflammatory effects, or blood sugar control using cell cultures and test tubes. Future studies may be able to shed more light on whether Chaga consistently has real-world benefits for things like blood sugar, cholesterol, or inflammation in human subjects.

While Chaga is generally considered safe, it’s important to note that there is a general lack of formal safety studies in humans. Being aware of potential safety concerns like interactions with other treatments is critical. For instance, Chaga can interact with blood thinners like warfarin or clopidogrel. It may also make dangerously low blood sugars more likely in individuals using medication to help manage diabetes.

Cordyceps (Cordyceps sinensis, Cordyceps militaris)

Cordyceps sinensis are parasitic fungi found at high altitudes on the Himalayan plateau that overtake insect and fungal hosts (e.g., ants or caterpillars). After infection, Cordyceps can alter their host’s behavior to serve their purposes and ultimately kill their hosts. Because of how the sinensis strain is produced, it can be challenging to find (and is often expensive) on the open market. A similar species, Cordyceps militaris, can be mass-produced without a parasitic relationship and is often the form found in supplements.

A recent small randomized controlled trial suggests Cordyceps militaris may improve immune response in healthy adults. Other early studies have explored potential mechanisms for anti-aging, anti-cancer, antidepressant, and positive cardiovascular effects. Overall, research remains in the early stages, with minimal human studies.

Cordyceps is largely considered safe but may interact with existing health conditions and treatments.

Lion’s Mane (Hericium erinaceus)

Lion’s Mane mushrooms originate in East Asian countries and have been used for centuries in traditional medicine. While they have many potential benefits, much of the current research has focused on neurological effects like cognitive function.

A recent study involving a small number of healthy young adults found that a Lion’s Mane supplement may improve cognitive performance (reaction speed) and lower subjective stress markers. Many recent studies have focused on using Lion’s Mane as a possible treatment for depression. There have been some initially promising results, but future studies would benefit from placebo-controlled designs and comparisons with existing treatments.

Like other mushrooms, Lion’s Mane supplements are generally considered safe, but formal studies evaluating their safety are limited. Case reports of difficulty breathing due to an allergic response exist, so it’s essential to be aware of sensitivities. Lion’s Mane may also interact with medications, so reviewing new supplements with your healthcare providers is critical.

Reishi (Ganoderma lucidum)

Like other mushrooms, Reishi mushrooms have been used extensively in traditional medicine. There are many purported benefits, including the potential for supporting blood sugar, inflammation, anxiety, depression, and immune disorders. Evidence for these benefits is lacking; more research is needed on how much of a benefit Reishi mushrooms may provide in these areas.

Reishi is most established in clinical research as an add-on to contemporary cancer treatments. Studies have suggested it may help control tumor growth and may improve the overall quality of life in patients navigating cancer treatments. Further clinical trials and safety studies are essential to support these health claims.

Reishi extract is largely considered safe, but there are some important precautions to be aware of. Because it can affect bleeding, individuals taking blood thinners or who have a history of stomach ulcers need to be cautious before using it. Reishi may also affect blood sugar and blood pressure treatments, so discussing your health history with a healthcare provider is critical.

Turkey Tail (Trametes versicolor)

Turkey Tail mushrooms are found in woodlands and have been used for medicinal purposes by various cultures worldwide. It’s thought that Turkey Tail helps boost the immune response, and they have been used in Japan for decades as an adjunct to cancer treatments.

Turkey Tail mushrooms are a source of polysaccharide K (PSK), which has been studied for its ability to improve immune response and cancer treatments. In a review article published in Cancer Immunology, Immunotherapy, PSK was associated with improved survival rates when combined with standard chemotherapy treatments in patients managing gastric cancer.

Turkey Tail mushrooms are generally considered safe. However, like other mushroom supplements, they may interact with other treatments, so it’s crucial to discuss your overall treatment plan with your healthcare providers.

Reviewing the benefits of mushroom supplements

The potential benefits of mushroom supplements are numerous, including:

• Improved immune response
• Anti-tumor growth properties
• Cognitive function
• Metabolic benefits (e.g., blood sugar and cholesterol control)

Many of these benefits are pre-clinical, or speculative. They have proposed mechanisms defined in lab studies but haven’t been evaluated extensively across broad human populations.

Side effects of mushroom supplements

In general, mushroom supplements are generally well-tolerated. However, there are some important precautions to be aware of.

Many mushroom supplements can interact with existing treatments. This is particularly important if you receive blood thinners, antidepressants, high blood pressure medications, and medications that may cause low blood sugar (e.g., insulin or sulfonylureas).

In general, the potential side effects are allergic reactions, upset stomach, nausea, and diarrhea.

The effectiveness of mushroom supplements: do they work?

Many of mushroom supplements' potential benefits are in the pre-clinical phases. This means the possible mechanisms for positive effects have been identified but haven’t been evaluated extensively in humans.

At this time, much of the research has evaluated cancer treatments specifically. Clinical studies hold more weight when they evaluate a supplement’s effect in humans and measure direct outcomes (e.g., survival rates, quality of life measures, or tumor response). For instance, in a study published in Anticancer Research, PSK (derived from Turkey Tail mushrooms) was associated with improved 5-year survival rates (47.8% vs. 22.8%) for patients with multiple lymph node metastases.

Future studies may provide more insight into whether mushroom supplements are effective for other health concerns, such as cognition, mood, or metabolism.

Alternatives of mushroom supplements

Mushrooms have been hailed as potentially beneficial for a laundry list of health concerns. Ultimately, finding a suitable alternative depends on your specific needs or goals.

The goal may be broad disease prevention and overall health improvement for many. Eating a healthy, balanced diet rich in whole foods while minimizing processed foods can be beneficial. Staying physically active, practicing good sleep hygiene, and employing stress management techniques are also critical to achieving and maintaining a healthy balance.

In some instances, depending on individual needs, other treatments or supplements may be helpful. Talking openly with a healthcare provider about your health history and personal preferences can help ensure that new treatments are safe and align with your goals.

How to choose the best product

With numerous products on the market, you should consider several criteria to pick the best product for your personal goals and needs. Below, we suggest several aspects to consider.

• Manufacturing standards. To ensure good quality and adherence to the label, look for third-party testing and certificates that the products are manufactured in FDA-approved and compliant facilities.
• Mushroom type. There are several types of mushrooms that can be added to a supplement as a blend or stand-alone ingredients. You should pick the one most suited to your needs.
• Formula. Check if the formula includes any additional ingredients and whether they are suitable for you. Be aware of any ingredients you are allergic to, and try to choose products with minimal artificial ingredients and added sugars.
• Recommended use. Consider whether the recommended use of the product will be easy to implement into your lifestyle.
• Budget. The price of mushroom supplements can vary greatly, so it would be best to set a budget before starting your search.

📝Healthnews editor's top picks

We have written several articles on the best mushroom supplements for various needs. Below are our overall top picks.

1. Beam — best mushroom coffee

• One-third of caffeine (35 mg) compared to regular coffee
• Lion's mane (200 mg), cordyceps (100 mg), turkey tail (150 mg), King trumpet (100 mg)
• May boost focus and give sustained energy

Try Beam now

Beam Super Latter is not your regular cup of coffee. Although users love it for its amazing taste, the added mushroom blend may boost your energy with only one-third of the caffeine of regular coffee. We liked Super Latter as an option for people wanting to reduce their caffeine intake while still enjoying their coffee ritual.

2. BATCH — best overall mushroom gummies

• Lion's mane (300 mg), cordyceps (100 mg), reishi (10 mg)
• Vitamin B6 (2 mg)
• May support memory, focus, and brain function

Try BATCH now

BATCH uses the fruiting body of the mushroom, which may contain more nutrients. Thanks to the blend of mushrooms, the product may be able to support cognitive function and contribute to mental well-being. Furthermore, we appreciated the organic nature of the ingredients.

3. FOCL — best mushroom gummies for brain health

• Lion’s mane (300 mg), cordyceps (100 mg), reishi (10 mg)
• Formulated for cognitive function support

Try FOCL now

This product is specifically formulated to support cognitive function benefits. The formula includes mushrooms associated with potential brain health benefits. We appreciated the third-party testing for label accuracy and the reportedly pleasant taste.

4. Real Mushroom Capsules — premium chaga extract capsules

• Chaga mushroom extract (1,000 mg)
• May support digestive, immune, and skin health
• May boost your energy levels

Try Real Mushrooms now

We appreciated the rigorous third-party testing to ensure quality and adherence to the label. Furthermore, the brand’s commitment to quality is highlighted by the fact that the capsules are hot water, which may preserve more beta-glucans.

5. Real Mushrooms Powder — best overall pure cordyceps powder

• Cordyceps mushroom extract (1,000 mg)
• No additional ingredients
• May boost energy and help combat fatigue

Try Real Mushrooms now

We appreciated the simple formula and third-party testing to ensure adherence to the label. The powder is extracted using the hot water extraction technique, which increases the quality of the product by preserving key bioactive compounds, beta-glucans. Cordyceps-M powder may be a good option for people looking to increase their energy with a simple formula without any additional ingredients.

Diving into the latest research on mushroom supplements

While mushrooms have been considered for a wide range of potential benefits, some more established research has been related to cancer treatment. In a review published in Frontiers in Pharmacology, several mushroom species were evaluated for their benefits in integrative cancer treatment. These mushrooms included Agaricus blazei Murill and Reishi, and they showed increased antitumor activity and reduced side effects from conventional therapy, leading to improved quality of life.

A recent systematic review published in Neuroscience and Biobehavioral Reviews examined multiple studies on the effects of various mushrooms on mood and cognition. Overall, results were mixed, with variability between different doses, durations of treatment, and mushroom species. Additional studies are needed, but Lion’s Mane appeared to offer benefits for mood and cognition, specifically in older adults after large doses for extended periods (i.e., at least 3 grams per day for 12 weeks or more).

There are some interesting potential benefits in several areas, but it’s important to note that research is still in its early phases. Future studies may help better clarify which mushroom species may be best for specific conditions, what doses are needed to maximize benefit, and which individuals may need to be cautious before using these supplements.