A Naturopath's Guide to Medicinal Mushrooms
Medicinal mushrooms, sometimes referred to as functional mushrooms or adaptogenic mushrooms, have been revered for centuries in traditional medicine practices around the world. Beyond their culinary appeal, these fungi are valued for their distinctive health and wellness-promoting compounds. From boosting immune function to enhancing mental clarity and mood, medicinal mushrooms offer a natural and unique way to support various aspects of human health.
What’s So Special About Medicinal Mushrooms?
When discussing mushrooms, it's crucial to understand that they are not plants. Mushrooms have existed on Earth for eons, predating terrestrial plants and animals, and belong to their own distinct kingdom of organisms known as Fungi. Between 2.2 and 3.8 million species of fungi have been identified, about 200 of which are considered medicinal mushrooms [1]. Studies reveal that fungi are genetically more similar to animals than to plants (how’s THAT for mind-blowing!?), as seen in the similarities of certain metabolic pathways and genetic sequences. These unique biological characteristics contribute to the distinctive health benefits that mushrooms provide, which are unmatched in the natural world. Over billions of years, they have evolved to survive and thrive in diverse environmental conditions. Interestingly, consuming mushrooms may impart some of these adaptive benefits to humans.
Benefits of Medicinal Mushrooms
Medicinal mushrooms are packed with bioactive compounds such as Beta-d-glucans, triterpenoids, and polysaccharides that offer a wide range of health benefits [2]. Some known benefits of medicinal mushrooms include:
Immune modulation
Improved athletic performance + physical stamina
Nervous system + chronic stress support
Anti-inflammatory
Boost cognition, focus + brain health
Improvement in memory + retention
Blood sugar support
Improved digestive functioning
Cardiovascular support
Adaptogens vs. Medicinal Mushrooms
“Adaptogen” is a trending term that you may have heard of before. Adaptogens are natural substances that help the body adapt to stress and promote homeostasis. Medicinal mushrooms like Reishi, Cordyceps, and Lion's Mane are often classified as Adaptogens due to their ability to support the body's resilience to physical, mental, and environmental stressors. However, not all medicinal mushrooms are Adaptogens, and not all Adaptogens are mushrooms. Examples of Adaptogens that are not mushrooms include Ashwagandha and Rhodiola. Understanding this distinction helps in selecting the right mushroom for specific health goals.
The Seven Medicinal Mushrooms & What They’re Used For
Although more than 200 mushroom species have been studied for their medicinal properties, seven stand out as the most commonly used and celebrated for their health benefits. These include:
Reishi (Ganoderma lucidum)
Fun Fact: Known as the “mushroom of immortality” due to its longevity-promoting compounds
How It’s Consumed: As a tea, powder, or tincture
Uses:
Stimulates the immune system
Adaptogenic, anti-stress
Improves sleep quality + duration
Possesses cancer-fighting properties
Lion’s Mane (Hericium erinaceus)
Fun Fact: A visually beautiful mushroom with long shaggy “hair” resembling a waterfall
How It’s Consumed: As a powder, tea, or extract
Uses:
Supports brain health + cognition + memory (one of Dr. Lana’s favorite for students!)
Shown to improve anxiety and mild depression
Boosts immune function
Used in Traditional Chinese Medicine (TCM) for Qi Deficiency (lack of energy)
Chaga (Inonotus obliquus)
Fun Fact: Grows on birch trees in cold climates; known as the “King of medicinal mushrooms”
How It’s Consumed: As a powder, tea, or extract
Uses:
Blood sugar balancing
Immune support
Supports skin health; protects against UV-induced oxidative stress
Aids digestion
Cordyceps (Cordyceps militaris)
Fun Fact: Known for it’s beautiful bright orange color
How It’s Consumed: As a powder, tea, or extract
Uses:
Known to boost ATP; increases energy, endurance + athletic performance (Dr. Lana’s favorites for athletes and weekend warriors!)
Anti-inflammatory
Hormone-balancing; shown to increase libido + improve sperm health
Improves kidney functioning
Turkey Tail (Trametes versicolor)
Fun Fact: One of the most commonly found medicinal mushrooms; grows all over the world
How It’s Consumed: As a powder, tea, or tincture
Uses:
Immune support
Used in TCM to support vitality, digestion, and fluid retention
Supports the growth of beneficial bacteria in the gut
Potential anti-cancer properties
Shiitake (Lentinula edodes)
Fun Fact: Shiitake mushrooms have a delicious, meaty flavor, making them a favorite among culinary enthusiasts
How It’s Consumed: In food or as a powder
Uses:
Supports cardiovascular health
Boosts immunity
Anti-inflammatory
Supports healthy circulation
Maitake (Grifola frondosa)
Fun Fact: Commonly referred to as “Hen of the Woods”
How It’s Consumed: In food or as a powder
Uses:
Used in TCM to support the spleen
Improves cholesterol levels
Shown to suppress tumor growth
Blood sugar balancing
How to Use Medicinal Mushrooms for Specific Health Concerns
Medicinal Mushrooms for Chronic Stress And Anxiety
Best Mushrooms: Reishi + Lion’s Mane
Reishi mushrooms are known for their calming effects on the nervous system. They help reduce stress and anxiety by modulating the body's stress response. Reishi can be consumed as a tea, tincture, or in capsule form. For best results, take Reishi consistently over several weeks [3].
Research also suggests that Lion's Mane has neuroprotective properties and may promote brain health by stimulating the production of nerve growth factor (NGF), which supports the growth and maintenance of neurons [4]. This can lead to improved cognitive function and mood stability, potentially reducing anxiety symptoms.
How to Use:
Tea: Brew Reishi slices in hot water for 15-20 minutes.
Tincture: Take 1-2 dropperfuls of Reishi or Lion’s Mane daily.
Capsules: Follow the dosage instructions on the product label.
Medicinal Mushrooms to Help With Inflammation And Pain
Best Mushrooms: Chaga and Reishi
Reishi and Chaga mushrooms are known for their potent anti-inflammatory and analgesic properties. Reishi helps reduce inflammation and pain while promoting relaxation and better sleep. Chaga is rich in antioxidants that combat oxidative stress and inflammation [5].
How to Use:
Reishi Tea: Brew Reishi slices in hot water for 15-20 minutes.
Chaga Tea: Simmer Chaga chunks in hot water for 30-40 minutes.
Combined Capsules: Look for products that blend both mushrooms for enhanced benefits.
Immune-Boosting Mushrooms
Best Mushrooms: Turkey Tail and Shiitake
Turkey Tail and Shiitake mushrooms are excellent for boosting immune function. Turkey Tail contains powerful polysaccharides that enhance the body’s immune response, while Shiitake has antiviral and antibacterial properties [6].
How to Use:
Turkey Tail Tea: Steep Turkey Tail mushrooms in hot water for 15-20 minutes.
Shiitake in Cooking: Incorporate fresh or dried Shiitake mushrooms into soups, stews, and stir-fries.
Extracts: Use a few drops of Turkey Tail or Shiitake extract in water or under the tongue.
Increasing Energy + Athletic Performance With Medicinal Mushrooms
Best Mushroom: Cordyceps
Cordyceps contain compounds like cordycepin and polysaccharides that boost ATP production by enhancing mitochondrial function. Cordyceps has also been shown to increase red blood cell production and VO2 max, while reducing exercise-induced fatigue [7].
How to Use:
Tea: Steep Cordyceps mushrooms in hot water for 5-10 minutes.
Powder: Mix into your daily beverages or foods.
Capsules: Follow the dosage instructions provided.
Click here to shop Dr. Lana’s favorite medicinal mushroom products.
General Tips for Using Medicinal Mushrooms
Quality > everything. Like with any supplement, quality is the top priority when it comes to shopping for medicinal mushrooms. The majority of "mushroom" products sold in North America actually contain minimal mushrooms and are primarily composed of mycelium (the root system of the mushroom which contains less of the bioactive compounds) and starch from rice or other grains, ground into a powder. Always choose high-quality, organic mushroom products from reputable suppliers. We recommend Four Sigmatic or Host Defense.
Consult with a Healthcare Professional first. Always consult with a trusted healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications. There is also limited information on the safety of medicinal mushrooms during pregnancy, lactation, and in children.
Start slow. Begin with a small dose to see how your body reacts, and gradually increase to the recommended dosage.
Consistency is key. For optimal results, take medicinal mushrooms consistently over a period of months to see results.
Final Thoughts
Medicinal mushrooms provide a unique and effective way to enhance your overall health, blending ancient wisdom with modern wellness. Whether it’s by adding Shiitake mushrooms to soups or brewing Reishi mushrooms into a nighttime tea, there are so many ways to incorporate medicinal mushrooms into your daily routine. To learn more about the health benefits of medicinal mushrooms or to work with a member of the DLW team to create your own personalized wellness plan, click here
References
Łysakowska, P., Sobota, A., & Wirkijowska, A. (2023). Medicinal Mushrooms: Their Bioactive Components, Nutritional Value and Application in Functional Food Production-A Review. Molecules (Basel, Switzerland), 28(14), 5393. https://doi.org/10.3390/molecules28145393
Venturella, G., Ferraro, V., Cirlincione, F., & Gargano, M. L. (2021). Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. International journal of molecular sciences, 22(2), 634. https://doi.org/10.3390/ijms22020634
Ahmad, R., Riaz, M., Khan, A., Aljamea, A., Algheryafi, M., Sewaket, D., & Alqathama, A. (2021). Ganoderma lucidum (Reishi) an edible mushroom; a comprehensive and critical review of its nutritional, cosmeceutical, mycochemical, pharmacological, clinical, and toxicological properties. Phytotherapy research : PTR, 35(11), 6030–6062. https://doi.org/10.1002/ptr.7215
Docherty, S., Doughty, F. L., & Smith, E. F. (2023). The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 15(22), 4842. https://doi.org/10.3390/nu15224842
Park, Y. K., Lee, H. B., Jeon, E. J., Jung, H. S., & Kang, M. H. (2004). Chaga mushroom extract inhibits oxidative DNA damage in human lymphocytes as assessed by comet assay. BioFactors (Oxford, England), 21(1-4), 109–112. https://doi.org/10.1002/biof.552210120
Benson, K. F., Stamets, P., Davis, R., Nally, R., Taylor, A., Slater, S., & Jensen, G. S. (2019). The mycelium of the Trametes versicolor (Turkey tail) mushroom and its fermented substrate each show potent and complementary immune activating properties in vitro. BMC complementary and alternative medicine, 19(1), 342. https://doi.org/10.1186/s12906-019-2681-7
Hirsch, K. R., Smith-Ryan, A. E., Roelofs, E. J., Trexler, E. T., & Mock, M. G. (2017). Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. Journal of dietary supplements, 14(1), 42–53. https://doi.org/10.1080/19390211.2016.1203386