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Adaptogenic Mushrooms
Adaptogens induce a stressor that improves the ability to maintain homeostasis and adapt, increasing resilience. Adaptogenic mushrooms like Lion’s Mane and Reishi have been known to support brain health, neuroprotection, and cognitive function.
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What are Adaptogenic Mushrooms
Adaptogenic mushrooms are fungi with adaptogenic properties—substances that help the body adapt to various stressors. So-called functional fungi, these contain various bioactive compounds with unique abilities to restore homeostasis, improve function, and exert protective abilities for the body.
Most fungi share similar properties, being widely used in traditional Chinese medicine as agents to assist with aging, regulating glucose, liver detox, fighting inflammation, increasing energy, and promoting immunity. Amongst the most popular, widely used, and researched (although mostly in animal models) mushrooms are:
- Reishi (Ganoderma lucidum) – Often called the mushroom of immortality
- Lion’s Mane (Hericium erinaceus) – known for its neuroprotective effect
- Chaga (Inonotus obliquus) – Also called Diamond of the Forests
- Cordyceps (Cordyceps militaris and Cordyceps sinensis) – A unique fungus that traditionally grows on caterpillars, known to enhance energy
- Turkey Tail (Trametes versicolor) – Recognized for its immune-supporting properties
- Shiitake (Lentinula edodes) – the samurai mushroom that has been cultivated in China and Japan for over 1,000 years
How do Adaptogenic Mushrooms Work?
There are various potential mechanisms describing how adaptogenic mushrooms work in the body. The most prevalent ones include:
HPA Axis Regulation
Adaptogens help normalize the hypothalamic-pituitary-adrenal axis (HPA axis), which controls stress hormone production, particularly cortisol, helping the body maintain homeostasis during stressful periods.
Antioxidant Activity
Many adaptogenic mushrooms contain compounds like triterpenoids and polyphenols that neutralize free radicals and reduce oxidative stress, protecting cells from damage.
Immunomodulation
The beta-glucans in fungi may assist in balancing overactive or underactive immune system.
Nervous System Support
Certain compounds in mushrooms may increase the production of Nerve Growth Factor (NGF) and Brain-Derived Neurotrophic Factor (BDNF), potentially supporting neuroplasticity.
Energy Metabolism
Some adaptogens help improve cellular energy production by supporting mitochondrial function and ATP synthesis, which may explain their anti-fatigue effects.
Anti-inflammatory Effects
Many adaptogenic mushrooms contain compounds that help regulate inflammatory pathways, reducing chronic inflammation.
Immunomodulation Mechanisms
Adaptogenic mushrooms contain bioactive compounds that help regulate the immune system. These compounds can stimulate immune response when needed or reduce excessive inflammation, helping to maintain balance. Research shows that mushrooms like Trametes versicolor and Ganoderma lucidum contain compounds that can complement conventional cancer treatments through immunomodulation. (1)
Beta-Glucan Activity
Beta-glucans are polysaccharides found in the cell walls of many adaptogenic mushrooms. These compounds are recognized by immune cell receptors and can trigger cascading immune responses. In reishi mushrooms, beta-glucans make up approximately 18-22% of the extract by weight, though interestingly, the extracts with the strongest anticancer effects don’t always contain the highest beta-glucan levels, suggesting other compounds may be involved (2).
Metabolic Regulation
Some adaptogenic mushrooms have unique metabolic properties. For example, certain fungi can metabolize toxic compounds, a process known as mycoremediation (3). This metabolic capability reflects the broader adaptive mechanisms that make these mushrooms beneficial for human health, helping our bodies process and neutralize harmful substances.
Stress Response Modulation
Adaptogenic mushrooms help regulate the body’s stress response systems. They can influence the hypothalamic-pituitary-adrenal (HPA) axis, which controls cortisol and other stress hormones. By modulating these systems, adaptogenic mushrooms help the body maintain equilibrium during periods of stress.
Applications and Benefits
Adaptogenic mushrooms offer multiple health benefits beyond stress management. Research indicates they may help with diabetes, obesity, hypertension, and provide mental health benefits (1). Their bioactive compounds also show promise in supporting conventional cancer treatments, with studies demonstrating their potential as adjuvants to chemotherapy and radiotherapy (1).
The therapeutic potential of these fungi extends to their ability to overcome anticancer drug resistance and improve immunity (2). This makes them valuable components of integrative approaches to health and wellness, particularly for individuals dealing with chronic conditions or undergoing conventional medical treatments.
As research continues to explore the complex biochemistry of adaptogenic mushrooms, our understanding of their mechanisms and applications continues to expand, offering new possibilities for supporting human health through these remarkable fungi.
5 Adaptogenic Mushrooms
Lions Mane
Lion’s Mane mushroom (Hericium erinaceus) is a distinctive fungus gaining recognition for its neuroprotective potential. This ancient medicinal mushroom has been used in traditional practices for centuries, particularly in Asian cultures. (4)
Bioactive Compounds
Lion’s Mane contains several bioactive compounds that contribute to its health-promoting effects
- Hericenones and erinacines: These compounds have demonstrated neuroprotective properties (5) (6)
- β-glucans: Polysaccharides that positively affect immune function (4)
These compounds work synergistically to deliver the anti-inflammatory and immunostimulatory effects. (5)
Potential Benefits
Lion’s mane may exert neuroprotective properties, particularly in aging population that faces cognitive decline, like Alzheimer’s disease. Research demonstrated improved cognitive function in patients with mild cognitive decline, with these positive effects discontinuing after ceasing use. (7) (8)
The compounds in Lion’s Mane, particularly hericenones, may stimulate the synthesis of Nerve Growth Factor (NGF) in the hippocampus of the brain, an important factor regulating neurogenesis. (9)
Additionally, some research suggests it may also reduce symptoms of stress, having mood-enhancing properties (10). In animal studies, it exerted anti-inflammatory effects that reduced symptoms of anxiety and depression. (11)
The β-glucans in Lion’s Mane may help support immune function and strengthen the body’s natural defense mechanism. (12) (4)
Some additional potential benefits of Lion’s Mane mushroom include:
Digestive health: Potential benefits for gastrointestinal function
Metabolic health: Potential improvements in glucose metabolism (6)
Cardiovascular support: Antihypertensive and cardioprotective properties (5)
Anti-inflammatory effects: May help reduce chronic inflammation (5) (6)
Antioxidant activity: Protection against oxidative stress (6)
Supplementation
Due to limited evidence in humans, it’s uncertain what the minimum effective dose of Lion’s Mane is, as it may depend on the target system. Typically, studies have utilized doses of 1-3 grams (1000-3000 mg), divided into three doses daily.
For supplementation, Lion’s Mane is available in various forms:
- Dried mushroom powder
- Capsules or tablets
- Liquid extracts
- Functional foods and beverages
The appropriate dosage may vary based on the specific preparation method, extract concentration, and individual health goals.
While the current research on Lion’s Mane is promising, many studies note the need for larger clinical trials to confirm its efficacy and establish optimal dosing protocols (13). The small sample sizes in existing human studies suggest caution in interpreting results, though the consistent positive findings across multiple health domains warrant continued investigation.
Before taking Lion’s Mane supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Reishi
Reishi mushroom (Ganoderma lucidum), also known as Lingzhi, is a medicinal fungus with a long history of use in traditional Eastern medicine. This remarkable mushroom contains a wealth of bioactive compounds, including polysaccharides, triterpenoids, and flavonoids, that contribute to its diverse health benefits. (14)
Inflammation
Reishi mushroom exhibits significant antioxidant capabilities that help combat oxidative stress in the body. Its bioactive compounds can neutralize reactive oxygen species (ROS) and prevent lipid peroxidation, which are key factors in many chronic diseases, as shown in vitro (15) and in animal models. (16)
The mushroom’s antioxidant defense system includes
- Glutathione fractions that help maintain cellular health
- Antioxidant enzymes including superoxide dismutase (SOD), catalases (CAT), glutathione peroxidase (GSH-Px), and glutathione reductase (GSH-Rd) (16)
- Antioxidant vitamins A, C, and E that provide additional protection (16)
These components work synergistically to reduce oxidative damage and support overall cellular function.
One of reishi’s most valuable properties is its ability to modulate inflammatory pathways. Research in animal models shows that reishi mushroom extracts may
- Suppress the release of pro-inflammatory cytokines (17)
- Reduce the expression of inflammatory markers like IL-1α (18)
- Decrease levels of inflammatory mediators such as TNF-α, IL-6, and COX-2 (17)
These anti-inflammatory effects make reishi potentially beneficial for conditions characterized by chronic inflammation, including rheumatoid arthritis. (17)
Reishi mushroom contains beta-glucans and other polysaccharides that can enhance immune function. (19) These compounds may help regulate immune responses, potentially benefiting both underactive and overactive immune systems.
Metabolic Health
Reishi mushroom shows promising effects on blood glucose regulation and lipid profiles. In experimental models of metabolic syndrome and diabetes:
Reishi extract significantly reduced serum glucose levels in a dose-dependent manner (16)
Decreased glycosylated hemoglobin levels, indicating improved long-term glucose control (20)
Treatment with reishi led to substantial improvements in lipid profiles, including: (20)
- Decreased triglycerides (by up to 44.8%)
- Reduced total cholesterol (by up to 21.3%)
- Lowered LDL cholesterol (by up to 28.4%)
- Increased HDL cholesterol (by up to 21.5%)
These metabolic benefits suggest reishi may be valuable as a complementary approach for managing conditions like diabetes and metabolic syndrome.
Cognition
Emerging research indicates reishi may support brain health and cognitive function. Studies in animal models of Alzheimer’s disease show that Ganoderma lucidum triterpenoids (GLT) can: (21)
- Improve spatial learning and memory abilities
- Enhance motor function and coordination
- Regulate glutamate levels in the brain
These findings suggest potential applications for reishi in addressing neurodegenerative conditions, though more human studies are needed.
Supplementation
Based on clinical studies and traditional use, effective dosages of reishi mushroom vary on the form and intended use
- Powder form: Studies have used doses ranging from 250 mg to 800 mg daily
- Extract form: The basic extract dose ranges from 1400 mg to 5400 mg, typically divided in multiple doses daily (22)
The research indicates that reishi’s effects may be dose-dependent, with different optimal ranges for different health concerns. Caution for reishi supplementation is advised for individuals with autoimmune diseases, mushroom allergies, or individuals using blood-thinning medications, as interactions and adverse side effects may occur.
Before taking reishi supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Cordyceps
Cordyceps militaris is a medicinal mushroom with a rich history of use in traditional Chinese medicine. Modern research has begun to validate many of its traditional applications, particularly in areas of energy enhancement, metabolic health, and athletic performance. Cordyceps sinensis and Cordyceps militaris are the two species researched in human health and performance.
Metabolic Health
Cordyceps militaris shows promising effects on lipid profiles. The main limitation is most studies are done in animals.
In a model of T2D mice, cordyceps seemed effective in improving lipid profile, glucose metabolism, preventing hyperglycemia, and improving markers of inflammation. (23) (24) (25)
Studies with albino rats fed a high-cholesterol diet demonstrated that CM powder significantly reduced total cholesterol by 55.65% (low dose) and 63.40% (high dose), while also decreasing triglycerides and LDL cholesterol. Additionally, HDL (beneficial cholesterol) increased by 52.81% and 57.45% at low and high doses respectively. (26)
The mushroom also exhibits hepatoprotective properties, significantly reducing liver enzymes (AST and ALT) compared to control groups, suggesting it may help protect liver function. (26)
Exercise Performance
Cordyceps may help raise ATP production, the energy molecule which fuels performance. (27)
One of the most notable benefits of Cordyceps is its positive impact on aerobic performance. A 28-day supplementation study with young adults showed significant improvements in (28)
- Time to fatigue
- Peak oxygen consumption (VO2peak)
- Reduced blood lactate during exercise
These findings suggest Cordyceps may enhance endurance by improving oxygen utilization and delaying fatigue onset during physical activity.
In 14 young adults, 1 gram of Cordyceps before HIIT session resulted in faster cellular repair and lower muscle damage. (29) There is sure a trend, but quality RCTs in humans are needed to derive strong conclusions.
Antioxidant
One of the compounds in Cordyceps responsible for its potent anti-inflammatory effects is Cordycepin, known to improve fatigue caused by exercise by exerting potent anti-inflammatory, antioxidant-like effect. (30) (31)
Cordyceps demonstrates significant antioxidant activity. Research shows it decreases malondialdehyde (MDA) and total oxidative stress (TOS) levels while increasing catalase activity and total antioxidant capacity. (26)
These effects help combat oxidative stress, which is implicated in numerous chronic diseases and aging processes.
Supplementation
The minimum effective dose for cordyceps is uncertain, and quality RCT in humans are limited. Clinical studies typically used 1-3 grams daily, for most Cordyceps extracts while most supplements contain 600-1,000 mg per capsule. (32) Cordyceps has often been used by adults, on the higher spectrum of 3-6 grams daily. (33)
Before taking cordyceps supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Shiitake
Shiitake mushrooms (Lentinus edodes) are meaty mushrooms with an earthy flavour. They’re native to Japan, Korea, and China with a long history of use in East Asia. Shiitake mushrooms contain powerful bioactive compounds and high amounts of copper and selenium.
Shiitake and RBAC
Shiitake mushroom is primarily a food – one of the five most cultivated edible mushrooms globally.
Shiitake can be consumed in multiple forms
- As a fresh culinary mushroom in various recipes
- As a dietary supplement in capsule form
- As an enzymatic component in the production of other supplements like RBAC
Nutritionally, shiitake contains proteins, lipids, carbohydrates, vitamins (especially provitamin D2), and minerals (34). In Eastern traditional medicine, shiitake is valued for supporting body defenses and immune function (34).
Rice bran arabinoxylan compound (RBAC) is associated with shiitake mushroom (Lentinus edodes) because the production process of RBAC uses enzymes derived from shiitake mushroom mycelia.
The shiitake mushroom enzymes are specifically chosen because research has shown that among nine different fungi types tested, the enzyme from Lentinus edodes exhibited the highest macrophage stimulating activity, enhancing the immunomodulatory properties of the final RBAC product (35).
The rice bran arabinoxylan compound (RBAC), derived from rice bran hydrolyzed with Lentinus edodes mycelial enzyme, has been marketed as a functional food and nutraceutical with significant health benefits. (36) This compound demonstrates potent metabolic, immunomodulatory, anti-inflammatory, antioxidant, and anti-angiogenic properties. (36)
Benefits of Shiitake Mushroom
One of the most notable benefits of shiitake mushrooms is their ability to enhance immune function. RBAC derived from shiitake enzymes has shown immunomodulatory effects, helping to strengthen the body’s natural defense mechanisms. (36)
β-Glucans are one of the compounds contained in various mushrooms that may help support the immune system by exerting anti-inflammatory effects, reducing IL-1β, IL-6, and oxidative stress. (37) These are widely supported to protect the cardiovascular system, fight inflammation, and improve lipid metabolism. (38)
Several studies show an anti-diabetic potential, as β-Glucans may help stabilize blood glucose and insulin concentrations, similar to fiber. (39) (40)
Some of the anti-inflammatory effects due to the bioactive compounds contained in Shiitake may contribute to a potential anti-cancer effect. While immunostimulatory effects are present, more research is needed with larger samples and RCTs. (41)
Additionally, shiitake mushroom may exert other benefits for infections, irritable bowel syndrome, protection against NAFLD, prevent the common cold, and reduce fatigue. (36)
Before taking Shiitake mushroom supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Chaga
Chaga mushroom (Inonotus obliquus) has been utilized for therapeutic purposes since the sixteenth century, earning recognition for its impressive array of health benefits (42). This medicinal fungus, often found growing on birch trees in cold climates, contains numerous bioactive compounds that contribute to its therapeutic properties.
Bioactive Compounds
Chaga mushroom contains several potent bioactive substances that contribute to its effects
- Polysaccharides: Glucose-rich compounds with a molecular mass of 149 kDa (43)
- Triterpenoids: Abundant active compounds with anti-inflammatory properties (44)
- Polyphenols: Powerful antioxidants that help combat oxidative stress (42)
- Lignin metabolites (42)
These bioactive components work synergistically to provide Chaga’s wide range of therapeutic effects.
Benefits of Chaga Mushroom
The potential benefits of Chaga mushroom are limited to animal studies, in vitro. Chaga may exert potential anticancer properties, by stimulating anticancer activity, (43) with the combination of polysaccharides, triterpenoids, and other compounds appears to contribute to its anti-tumor activity. (45) (46)
In terms of metabolic health, Chaga has promising anti-diabetic properties. It may:
- stimulate adipogenesis (fat cell formation) in 3T3-L1 preadipocytes, which helps regulate glucose metabolism (47)
- enhance the expression of GLUT4 (glucose transporter 4), key protein involved in glucose regulation (47)
- promote glucose absorption, as demonstrated in studies using differentiated L6-GLUT4myc cells (48)
The polysaccharides and other compounds found in Chaga may support immune function (45) and exert anti-inflammatory effect offering antioxidant support against cellular damage. (46)
Additionally, chaga mushroom may exhibit hepatoprotective benefits, protecting the liver, exert anti-microbial activity, and help combat physical and mental fatigue. (46)
Supplementation
Specific dosage guidelines for Chaga are not well-established in the scientific literature. Chaga is commonly sold in powder or capsule form, as a dried extract, or as addition to tea or coffee.
Before taking Chaga mushroom supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
How To Incorporate Adaptogenic Mushrooms
Adding adaptogenic mushrooms doesn’t require a complete overhaul of one’s habits—it can be as simple as enhancing what one already enjoys. These functional fungi can seamlessly integrate into an existing routine while providing additional benefits. Here are a few simple ways to incorporate adaptogenic mushrooms:
Morning Coffee Upgrade
Many individuals looking to enhance brain function, improve mood, or live longer add adaptogenic mushroom tinctures to their coffee. These serve as additional base for powering up one’s coffee, by providing additional bioactive compounds that may help protect the brain and raise energy levels. Mushrooms like Reishi and Lion’s Mane pair great with coffee, adding a distinct earthy flavour which aligns with coffee’s primal taste.
Functional Gums
As an alternative to regular chewing gums, functional gums—gums that contain extracts of specific nootropic mushrooms—are a growing trend. Instead of regular chewing gums, these serve the purpose of refreshing, while also providing a re-energizing effect and potential cognitive enhancement, as lasting energy. There are dozens of combinations, or individual mushroom gums being sold worldwide.
Cooking with Mushrooms
The kitchen provides numerous opportunities for incorporating adaptogenic mushrooms. Shiitake, maitake, and oyster mushrooms—all with adaptogenic properties—enhance stir-fries, soups, and pasta dishes. Some people sauté these mushrooms with garlic and herbs as side dishes or incorporate them into grain bowls. More dedicated practitioners sometimes prepare mushroom broths by simmering dried reishi, shiitake, and maitake mushrooms with herbs, creating nourishing bases for soups or warming beverages.
Smoothies and Protein Shakes
Powdered adaptogenic mushrooms blend effectively into smoothies and protein formulations. Cordyceps powder adds potential energy-supporting properties to pre-workout mixtures, while Chaga powder contributes antioxidant properties to fruit blends. The earthy flavor of mushroom powders often pairs well with chocolate protein powders, cacao, and nut butters, creating functional post-workout options.
Evening Ritual Tea
Some individuals create evening rituals with adaptogenic mushroom teas. Reishi is particularly noted for its traditional use in calming formulations, making it popular for evening consumption. Dried reishi slices can be steeped in hot water, sometimes with cinnamon or honey to enhance the flavor. This practice can become part of a wind-down routine while supporting the body’s adaptation to daily stressors.
