The ultimate guide to functional mushrooms: benefits, uses and science

Functional mushrooms have regained significant attention in the past few years, for their remarkable health-boosting properties, offering benefits far beyond basic nutrition. Research shows that edible mushrooms contain numerous bioactive compounds with multiple health-promoting effects. These powerful fungi, including varieties like reishi, lion’s mane, shiitake, chaga, and cordyceps, are revered for their adaptogenic, immune-supporting, mind-enhancing abilities.

Benefits of functional mushrooms and why you should take them

Rich in compounds such as beta-glucans and antioxidants, functional mushrooms promote overall well-being, support stress resilience, and enhance energy levels and focus. Used in traditional medicine for centuries, they are now making a modern comeback in the form of supplements, teas, and wellness products. Whether used to boost immunity or improve mental clarity and fatigue, functional mushrooms are nature’s potent allies for a balanced, healthier life.

This is Paul Stamets, a leading mycologist and writer, on the subject of ‘Mushrooms and Medicine’.

The best ways to take functional mushrooms

Supplements (Capsules, Powders, or Tinctures): Capsules are probably the most convenient and ideal for consistent daily use. Powders: Easily added to drinks like coffee, tea, or smoothies. Popular choices include Lion’s Mane for focus and Reishi for relaxation. Tinctures are alcohol-based extracts offer high potency which may be taken sublingually for faster and more efficient absorption.

Teas and decoction: Brewing mushrooms like Chaga or Reishi into tea is a traditional method that breaks down their tough cell walls for better nutrient extraction.

Enhance daily activities: Take Cordyceps in the morning for energy, or Reishi in the evening to relax and aid sleep. Powders may be added to coffee or hot cocoa for a seamless routine.

Consistency: Functional mushrooms work best when taken regularly over weeks or months. Choose high-quality products made from 100% fruiting bodies and adjust your consumption based on your body’s response.

How to select and buy high-quality functional mushroom supplements

In order to choose a high-quality functional mushroom supplement, consider the following key factors:

Fruiting body: Select supplements that use the mushroom’s fruiting body, which contains higher concentrations of beneficial compounds.

Extraction process: Look for products that undergo dual extraction (water and alcohol) to capture a broad spectrum of medicinal compounds.

Extraction ratio: Opt for higher ratios (5:1 or greater) for the most potent products.

Organic certification: Prioritise organic supplements to ensure they are free from pesticides and harmful chemicals.

Heavy metal testing: Choose products that have been tested for heavy metals and other contaminants.

Beta-glucan content: Select supplements with high beta-glucan content, preferably above 20%, for optimal efficacy.

Dosage: Aim for supplements providing 1000-4000mg of extract per day for noticeable results.

Third-party testing: Look for products that have undergone third-party testing for potency and purity.

Transparency: Choose brands that clearly list the mushroom species, part used, and extraction methods on their labels.

Stacking functional mushrooms

When it comes to mushrooms, the whole is greater than the sum of the parts. Stacking medicinal mushrooms creates a synergy which amplifies the benefit of each mushroom. Here are some stacking suggestions:

• Immunity: turkey tail + chaga
• Stress: chaga + reishi
• Energy: chaga + cordyceps
• Focus: lion’s mane + reishi
• Gut health: turkey tail + lion’s mane
• Allergies/respiratory: cordyceps + reishi
• Mental well-being: lion’s mane + reishi

Origins and key benefits of Chaga (Inonotus Obliquus)

KEY BENEFITS OF CHAGA:

• Helps immunity
• Benefits hair and skin
• Lowers inflammation

Best time of day to consume : 7am – 9am

Chaga is regarded as the father of the mushroom world, and one of the highest sources of antioxidants in the world. The first recorded usage of chaga dates to 17th Century Russia where it was widely used to cure everything from cancer to gastrointestinal issues.

Chaga has incredibly powerful immunomodulating powers; the beta-glucans boost the production of lymphocytes. Chaga is also one of the single richest sources of antioxidant found in nature. Just one dose of dual-extracted chaga — for example one cup of strong chaga tea — has the same quantity of antioxidants as about 13 kilos of carrots. Antioxidants protect your body from free radicals (oxidants), which can cause cell degeneration and subsequent fatigue, pain, chronic illness and cancer. Chaga has been studied as both a preventive and curative measure for covid.

The other compounds in chaga that play a role in its extraordinary healing properties are the triterpenes. One of chaga’s most abundant triterpenes is betulin, which has antitumor and anticancer properties. It also produces a derivative, betulinic acid, which is anti-bacterial, antiviral, anti-inflammatory, and antioxidant. This betulinic acid is adaptogenic, meaning that that the list of specific ailments it targets and regulates is almost infinite. It is the betulinic acid in chaga that restores balance to the entire body.

Chaga also boasts incredible skin-protecting properties. It contains more antioxidant, zinc and melanin than any other single natural source. Melanin, responsible for skin pigmentation, is also critical for overall skin, eye and hair health.

As you can see in the photo, chaga does not have the typical mushroom form, but instead is a chunky mass which looks like charcoal. It grows on leafy trees all over the northern hemisphere, primarily on birch trees, but also ash and maple.

PubMed: Therapeutic properties of Inonotus obliquus (Chaga mushroom)

Science Direct: A brief overview of the medicinal and nutraceutical importance of Inonotus obliquus(chaga) mushrooms

Origins and key benefits of Cordyceps (Cordyceps Sinensis)

KEY BENEFITS OF CORDYCEPS:

• Increased oxygenation and performance
• Increased energy
• Helps treat asthma and bronchitis

Best time of day to consume : 6am – 10am

The first known record of Cordyceps use dates back to the Tang Dynasty in AD620. Apparently yak herders in the Himalayas first noticed the effects of Cordyceps when their animals became very frisky after grazing in areas where it grew. Cordyceps grow out of mummified carcasses of insect larvae, usually caterpillars, which is how cordyceps got their nickname ‘the caterpillar mushroom’. In the wild, cordyceps spores inhabit and kill their insect host, stealing its nutrients to survive. While some strains now grow in other locations — the mountains of Peru, for example — the most sought-after strain still grows on the Himalayan Plateau, making harvest challenging and expensive.

Cordyceps for energy

Cordyceps is primarily valued for its impressive ability to increase energy and reduce fatigue, due mostly to its beta-glucans. Beta-glucans deliver oxygen to the body on a cellular level, decreasing the occurrence of disease, while at the same time increasing energy and stamina. Cordyceps significantly boosts ATP (adenosine triphosphate), which is the body’s main energy source and needed for all cellular processes in the body.

Cordyceps first came into the spotlight when China’s Olympic women’s track-and-field team broke three world records in a week. The athletes were tested for illicit substances, and none were detected. In the end, the team’s coach finally disclosed that their success had been a secret elixir made from the cordyceps mushroom.

Due to its ability to boost oxygen flow and increase ATP, cordyceps can have an extremely positive impact on respiratory issues, such as asthma and bronchitis. There are documented cases of asthma sufferers who take cordyceps daily, no longer needing their inhalers and prescription asthma medications.

PubMed: Bioactive principles from Cordyceps sinensis: A potent food supplement

Origins and key benefits of Shiitake (Lentinula Edodes)

KEY BENEFITS OF SHIITAKE:

• Clear glowing skin
• Liver support
• Lowers cholesterol

Best time of day to consume : 7am – 9am

Shiitake is one of the most widely cultivated mushrooms in the world and has featured in Asian cuisine for centuries. Medicinal use of shiitake dates back to about 100 AD in China when it was used to treat and prevent respiratory diseases, improve circulation and energy, and decrease fatigue.

Shiitake contains no fewer than seven of the nine essential amino acids, as well as a host of essential enzymes which aid digestion. It is also an excellent source of minerals (including magnesium, potassium and copper), and also vitamins such as B vitamins and vitamin D. I wrote an article a couple of years ago about ‘sunbathing for mushrooms‘. The sun’s rays convert ergosterol (a sterol found in shiitake mushrooms) into vitamin D.

Shiitake’s main health benefits stem from its immunomodulating properties, as well as its effect on the cardiovascular system. With regard to shiitake’s effects on the immune system, one of its polysaccharides is lentinan, a potent activator and stimulator of white blood cells that fight infections. Lentinan has been shown to be particularly powerful in fighting the effects of HIV and liver disease and it is an effective detoxifier.

It is also being researched as a treatment for rheumatoid arthritis due to its ability to fight inflammation and viruses and improve blood circulation.

Science Direct: Therapeutic values and nutraceutical properties of shiitake mushroom (Lentinula edodes): A review

Healthline: Why shiitake mushrooms are good for you

Origins and key benefits of Maitake (Grifola Frondosa)

KEY BENEFITS OF MAITAKE:

• Weight management
• Stabilises blood sugar
• Improves digestion

Best time of day to consume : 10am – 11am

Maitake means ‘dancing mushroom’ in Japanese because the Samurai danced for joy when they stumbled across it. Like most functional mushrooms, maitake has powerful immunomodulating properties, mostly thanks to its beta-glucan polysaccharides.

The feature that differentiates maitake from other medicinal mushrooms is its SX-fraction, a water-soluble compound with the ability to counteract the effects of Syndrome X. Syndrome X , also known as metabolic syndrome, groups a number of risk factors including high blood sugar, high cholesterol, high blood pressure and excess fat. As the SX-fraction contained in maitake has the potential to reduce blood glucose levels, blood pressure, and body weight it can be an excellent treatment for people suffering from diabetes and obesity.

PubMed: Bioactive Ingredients and Medicinal Values of Grifola frondosa (maitake)

Diabetes, obesity and metabolism: Effects of a water-soluble extract of maitake mushroom on circulating glucose/insulin concentrations in KK mice

Origins and key benefits of Reishi (Ganoderma Lucidum)

KEY BENEFITS OF REISHI:

• Improves sleep
• Decreases stress
• Alleviates seasonal allergies

Best time of day to consume : 8pm – 11pm

Reishi is considered the ‘Queen of Mushrooms’ by many mushroom enthusiasts. It revitalises the whole body and has been considered a miracle elixir since the days when it was reserved for use by emperors and other royalty in ancient China. As one of the most well-studied and widely researched mushrooms, it has also been referred to as the ‘mushroom of immortality’, the ‘mushroom of spiritual potency’ and the ‘ruler of herbs’.

Reishi boosts the immune system to protect agains viruses, bacteria and parasites. It also works to keep you looking young by reducing dermal oxidation, which is when the proteins on the skin are damaged, causing wrinkles etc. And it also helps you to feel young by protecting your cellular DNA and mitochondria from oxidant damage, meaning you feel more energised, alert and rested.

The polysaccharides contained in reishi act as immunomodulators, helping to stabilise the immune system so it can work optimally. It also works as a powerful antihistamine. The polysaccharides have also been credited with lowering blood pressure, stabilising blood sugar and lowering cholesterol.

Another major benefit of reishi is its ability to balance the hormones. The triterpene compounds in reishi fruiting bodies support and balance the endocrine system. An optimally functioning hormonal system allows the body to relax and recover at night with good quality, restful sleep.

Origins and key benefits of Lion’s Mane (Hericium Erinaceus)

KEY BENEFITS OF LION’S MANE:

• Improves memory
• Boosts concentration
• Protects the nervous system

Best time of day to consume : 12pm – 2pm

Lion’s mane earned its name due to its very unique appearance, which resembles a cluster of cascading white strands. It is believed that lion’s mane was originally used in traditional Chinese medicine to treat stomach and digestive disorders. It was also a general restorative due to anti-inflammatory, antibacterial and immunomodulating properties.

Nowadays, it is lion’s mane effects on the brain that distinguish it from other medicinal mushrooms. It has the ability to repair and regenerate neurons, resulting in improved overall cognitive function. It has been shown to reverse and mitigate the effects of neurological diseases like Parkinson’s, Alzheimer’s, etc.

Lion’s mane stimulates the synthesis of NGF (Nerve Growth Factor) proteins, powerful molecular compounds small enough to permeate the blood-brain barrier. This means that not only does lion’s mane have the potential to help those suffering from neurological disorders, it can potentially even reverse cognitive deterioration. It really is remarkable.

Origins and key benefits of Turkey Tail (Coriolus versicolor)

KEY BENEFITS OF TURKEY TAIL:

• Treats colds and flu
• Aids digestion
• Helps heal infections

Best time of day to consume : 3pm – 5pm

Turkey tail earned its name because of its fan shape, which looks like a turkey tail. Turkey tail is relatively easy to spot and find – you can find it almost anywhere growing on dead or fallen hardwood trees and branches.

Like many other functional mushrooms, turkey tail is packed full of polysaccharides and triterpenes that give it its potent immunomodulating properties. The things that set turkey tail apart from other medicinal mushrooms are two of its unique beta-glucans: polysaccharide krestin (PSK) and polysaccharide peptide (PSP).

The spotlight has been on PSK for some time regarding its anticancer properties. Chemotherapy and radiation work by killing cancer cells, but one of the dangerous side effects of this is that the immune system is often left compromised. The amazing thing about PSK and PSP in turkey tail is that they are able to regenerate the white blood cells, and stimulate T-cells, macrophages and natural killer cells, enabling the immune system to do its work.

Mycologist, Paul Stamets, talks about using turkey tail to treat his mother.

Psilocybin, the ‘magic mushroom’

No guide to functional mushrooms is complete without mentioning psilocybin, the active compound that occurs in ‘magic mushrooms’. Archaeological evidence suggests to use of magic mushrooms by the Mayans in Mexico and Central America; the Aztec word for psychedelic mushrooms is ‘teonanacatl’, which translates to mushrooms of the gods.

In the late 1950s, Life Magazine published an article called ‘Seeking the Magic Mushroom’, which described the experience of a banker, Gordon Wasson who travelled to a remote Mexican village to participate in the ancient ritual of consuming psychedelic mushrooms.

There are at least 200 species of magic mushrooms to be found all over the world. We still don’t know why mushrooms produces the psilocybin compound; it could be to to defend against being eaten, or perhaps to encourage it!

Psilocybin for depression and chronic pain

Psilocybin is currently being researched and trialled for several conditions, including depression, drug dependence, anorexia, OCD and also chronic pain. Professor David Nutt, one of the world’s leading neuropsychopharmacologists, has spent over 15 years researching the subject, and believes that once it is available as medicine, psilocybin will be the biggest innovation in psychiatric treatment for over 50 years.

The difference between the activation of the two sorts of serotonin receptors is interesting. Most antidepressant medications activate the serotonin 1A pathway, leading to a reduction in aggression, anxiety and emotional responses (or emotional ‘blunting’). Psilocybin activates the serotonin 2A pathway, which leads to a reduction in rigid thinking and pessimistic thoughts. It enhances brain plasticity, adaptability and ability to change and coping skills. The activation of both serotonin pathways result in a reduction of depressive symptoms and a heightened sense of well-being, but it is now argued that antidepressant medication leads to ‘passive coping’, whereas psilocybin therapy leads to ‘active coping’. I know which brand of coping I prefer.

Microdosing psilocybin

Microdosing psychedelics in general, and particular psilocybin has rocketed in popularity in the past 10 years. The trend can be traced back to 2011 when psychologist and researcher, Dr James Fadiman, published a book called The Psychedelic Explorers Guide, which included a chapter on microdosing. Reported benefits of microdosing include:

• more positive mood
• pain relief (particularly cluster headaches, migraines and chronic pain)
• decreased craving for addictive substances
• increased focus and mental clarity
• increased creativity
• an increased sense of spirituality
• better sociabilty and empathy
• improved sleep and healthier eating habits

Microdosing is generally accepted to be taking between one-twentieth and one-tenth of a recreational, or macrodose. The dose should be low enough that you feel no changes in perception or consciousness and should not impact your daily life, other than to make you feel perhaps a little lighter and more relaxed, and in a better mood.

One of the most important points about microdosing, and one of the things that differentiates it from allopathic medicine, is that it should not be done every day. The aim is to potentiate the body’s ability to heal itself. The ‘Fadiman Protocol‘ suggests one day on (sometimes combined with Lion’s mane and vitamin B3 to optimise the effect), followed by two days off.

Legality worldwide

Worldwide psychedelic laws

Conclusion

Functional mushrooms offer a powerful combination of health benefits backed by science. Their bioactive compounds support immune function, cognitive health, stress management, and overall well-being. Ongoing research continues to reveal their potential, from the neuroprotective properties of lion’s mane to the adaptogenic effects of reishi, as well as the role of of Cordyceps in energy production. As interest in natural health solutions grows, functional mushrooms are merging as a valuable addition to wellness routines. Whether consumed as supplements, teas or Whole Foods, they provide a natural, evidence-based way to enhance physical and mental health.