What are functional mushrooms?
Functional mushrooms are a classification that pertains to only a handful out of the roughly 2 million variety of fungi that exist. There are between 5-7 mushrooms that fall into this category. Functional mushrooms are those which contain compounds like beta-glucans, antioxidants, unique polysaccharides and other amazing compounds that exist as rarities in nature. Functional mushrooms are purported to have mystical powers by some but are more and more revealing themselves to be superfoods backed by scientific learning.
Functional mushrooms have become ubiquitous in the diets of health-minded people around the world. The explosion of functional mushroom products really began over the last few years as more science about these amazing organisms began to be published in the west. It's clear that we are behind eastern cultures in this amazing area of science as East Asian and Ayurvedic cultures have known about many of the benefits of these mushrooms for millennia. Lion's mane, for example, has long been used by the Japanese Yamabushi mountain monks for it's unique ability to improve focus and productivity during meditation. Siberians have long used Chaga, another of the popular functional mushrooms, as an everyday wellness tea.
All of this sounds amazing and the wisdom of these cultures is often proven out by western science but what is the science of functional mushrooms saying? Do functional mushrooms really work? If so, how and should we be implementing them into our daily routines?
To start, let's look more deeply into the legend and science of the most popular and captivating of these amazing mushrooms, Lion's mane.
Lion's Mane:
Lion's mane mushrooms, also known as Hericium erinaceus, are edible fungi that are native to North America, Europe, and Asia. These unusual-looking mushrooms have long, shaggy spines that resemble the mane of a lion, and are often used in cooking for their delicate, seafood-like flavor. Let's look deeper into the benefits of this famous mushroom.
Lion's Mane for the Brain:
One of the most well-known benefits of lion's mane mushroom is its ability to support brain function. Studies have shown that consuming lion's mane mushroom extract or supplements can improve memory and cognitive function in animals and humans. It's thought that the mushroom's active compounds, including hericystin and Erinacine, may play a role in this effect. Along with the cognitive benefit, it has been shown to support the entire nervous system, and it has been studied for its role in supporting healthy nerve function.
Lion's Mane for Focus and Attention:
Many people take lion's mane to support focus and attention throughout the day. Researchers are interested in its compounds' relationship with myelin, the protective and performance-enhancing sheath around the neuron.
The best mushroom for mood:
Some studies have indicated that the enhanced NGF or nerve growth factor we see from lion's mane extract could be useful in supporting a balanced mood. The research is still early, but it's very interesting and promising. These studies and the benefits being observed from them give a sense that of the functional mushrooms, lion's mane could be the best at supporting a balanced mood.
Even after all of that, the potential benefits of lion's mane mushroom extract don't stop there. We also see unique antioxidants and beta glucans in lions mane that provide antioxidant support for the body's cells and support healthy immune function.
Chaga:
The Northern regions of the globe can be harsh, inhospitable to life. Winters are long and cold; snow may leave all but the trees hidden beneath it's frozen mass. Summers serve as an opportunity to prepare for the looming freeze which is just around the corner immediately after the first thaw. For a few months resources are abundant. Salmon migrate inland to spawn, berries are abundant, and mushrooms fruit. Then winter is back, introducing a period of want and vulnerability.
Walking through a forest of birch trees (which are often composed of just a single organism), one may not give a glance toward the often large black growths protruding from the trunks like festering wounds. Smaller chaga specimens may appear to be old cuts, as they fill in as a similar rough black substance. Yet to the trained eye, the prized functional fungus is easy to recognize. Beneath the rough black outer shell is a squishy, golden-orange core.
Simply pry off a bit of the outer layer, and you'll know if it is chaga because the inside of the 'black gold' isn't replicable by anything other than chaga.
Chaga for Antioxidants:
Chaga mushrooms are one of the most powerful natural sources of antioxidants in the world. The impact of this powerful source of antioxidants is impressive. For centuries, chaga (Inonotus obliquus) has been known as an immune booster in Siberia and other regions of Northern Europe. It has traditionally been used as an everyday wellness tonic.
Chaga for Recovery and Resilience:
Your body's natural immune response is part of how it stays resilient and recovers from everyday wear and tear. Studies suggest chaga extract may support a healthy, balanced immune response.
Chaga for Immune health:
Our immune system is regulated by cytokines which are specialized proteins that are used by the body to modulate immune response. Some cytokines are beneficial to our immune response while some are potentially harmful. Chaga extract has been shown to help produce beneficial cytokines and stimulates white blood cells which are a key part of the immune system. With these two harmonious functions, chaga mushrooms can play a role in supporting healthy immune function. Studies have also shown that chaga may help regulate the production of other cytokines. This may help keep the immune response balanced. (Further Reading: link, link, link, link)
Chaga is also one of the most-studied mushrooms in laboratory research, with scientists exploring its antioxidant compounds and how they interact with the body's cells.
Much of this interest comes from the ability of chaga extract to neutralize free radicals in the body's cells. In particular, chaga contains antioxidant compounds called triterpenes.
Early animal research has also looked at the role of chaga extract in supporting healthy metabolism, and scientists continue to study it.
In animal studies, chaga extract has also been shown to increase antioxidant levels, which may support overall heart health.
As with anything taken to supplement health, there are potential risks. Talk to your doctor before trying chaga especially if you are on blood thinning medications or have blood thinning or autoimmune disorders.
Reishi:
This eye-catching super fungus has been used in Eastern traditions for thousands of years. Some of the health boosts it is said to offer are somehow more captivating than the gorgeous red, yellow, and white hues of the fruiting body. Many benefits can only be fully activated through a dual extraction tincture, utilizing both alcohol and simmering water. These are a few of the assumed benefits:
Reishi for Calm and Energy:
Preliminary studies on reishi have begun to reaffirm what practitioners have known since ancient times. Regular consumption likely yields a mental kickstart, which can act as the first step towards cognitive clarity. Reishi supplements promote relaxation, supporting a calm, leveled outlook on life.
Reishi for Sleep
A calmer mind can make it easier to wind down for restful sleep. With the peace of mind potentially brought to you by reishi extracts, sleep will come more easily. Deeper sleep allows for more energy during the day and a greater ability to handle everyday demands.
Reinforcement for your Immune System
Perhaps the most important and widely studied use for reishi is as an aid to the immune system. Scientists have observed changes in white blood cells within test study participants. White blood cells are the infantrymen of your immune system, fighting foreign bodies that may do you harm. Researchers have observed increased white blood cell activity in studies of reishi components.
Further reading:
https://pubmed.ncbi.nlm.nih.gov/16230843/
https://pubmed.ncbi.nlm.nih.gov/12916709/
https://pubmed.ncbi.nlm.nih.gov/15857210/
Cordyceps:
Cordyceps are a category of mushrooms that have been used in Traditional Chinese Medicine, and in Ayurvedic traditions for thousands of years. The mushrooms were discovered to be potentially useful when farmers noticed animals eating them and getting stronger. Since then, these mushrooms have been used as a true "superfood" in these cultures. They have traditionally been used to support vitality, stamina and endurance. The scientific studies on animals and humans have indicated that the potential for these mushrooms and their positive effects are incredible!
The term Cordyceps actually includes over 600 different species of mushrooms. That being said, there are 2 main mushrooms that are now mainly used as functional mushrooms. These include Cordyceps sinensis, and Cordyceps militaris. The two varieties have been evidenced to have similar benefits in varying amounts.
What is Cordyceps
As mentioned earlier, these mushrooms have been used in traditional practices for thousands of years. In Traditional Chinese Medicine, they have been used for a wide range of traditional wellness purposes. In Sikkim, folk practitioners have also long valued these mushrooms.
Benefits of Cordyceps
Cordyceps Endurance
Cordyceps have been known to support energy levels, specifically by helping support the body's ability to create ATP. It's like a natural energy booster. ATP is the energy currency of the body. Mice given Cordyceps are shown to have higher levels of ATP in their body, and did not fatigue as quickly as the mice not given Cordyceps.
Interestingly enough, the Chinese women's track team broke multiple world records in 1993, and their coach attributed this to the use of Cordyceps. After the games, they were investigated for use of illegal performance enhancers but it was discovered that the secret behind their success was use of cordyceps mushrooms. The reputation of cordyceps for endurance was set in stone from then on.
In animal studies, Cordyceps have shown a positive effect on the ability to perform physical tasks. For example, one study showed that mice that were given Cordyceps were able to swim longer without fatiguing. There are also some human studies which have shown that endurance and stamina improves after taking Cordyceps, especially in older adults. Several studies have shown that the VO2 max (a way of measuring endurance) increased significantly in adults in the test.
Cordyceps for Heart Health
Due to the antioxidant effects of Cordyceps, these mushrooms may support cardiovascular health. Animal studies on Cordyceps and heart health are a promising avenue for future research to confirm in humans.
Cordyceps for Immune Health
Like other functional mushrooms, Cordyceps have chemicals called Beta-glucans which support the immune system. They also contain compounds which can help support the cardiovascular system, as well as many other systems in the body. Researchers are also studying Cordyceps' relationship with telomeres, the protective caps on our chromosomes.
Cordyceps for Sleep
A study has shown that Cordyceps increased the deep restful stage of sleep in rats. This is a promising area for future research in humans. There is also an indirect way in which Cordyceps can support sleep. Cordyceps may help support a calm mind. Cordyceps, and other functional mushrooms, are known as adaptogens. Adaptogens are traditionally used to help the body adapt to everyday demands and support energy. This in turn can support restful sleep.
Turkey Tail:
Turkey tail mushroom, also known as Trametes versicolor or Coriolus versicolor, is a type of functional mushroom that has been used for centuries in traditional Chinese practice to support gut health and many other things. Recent scientific research has begun uncovering the many potential benefits of turkey tail mushroom for stomach and gut health, supporting the microbiome, the gut-brain axis and many other crucial factors that play into our gut and digestive health.
PSK in Turkey Tail
Some of the key active compounds in the turkey tail mushroom is a group of polysaccharides called PSK and PSP. These compounds have been shown to have immunomodulatory properties, meaning they can help the body regulate the immune system and support the body's natural defenses. In particular, PSK has been found to have antioxidant effects, helping the body fight oxidation in the cell and supporting a healthy gut.
Turkey Tail for Gut Health
In addition to its immune-supporting properties, turkey tail mushrooms may also have beneficial effects on gut health. This is likely due in part to its prebiotic content. Studies have shown that it can help to increase the number of beneficial bacteria in the gut, which can improve the overall health and balance of the gut microbiome. This can have a positive impact on digestion and nutrient absorption, as well as helping to prevent the growth of harmful bacteria. Additionally, turkey tail mushrooms have been found to promote the production of short-chain fatty acids (SCFAs) which are beneficial for gut health, specifically butyrate which is known to support gut barrier function and promote healthy gut microbiota.
Turkey tail mushroom has been found to have a protective effect on the mucous lining of the stomach and gut, this is particularly important as the mucous layer acts as a barrier against harmful pathogens and irritants, thus promoting a healthy gut.
Turkey tail is also one of the most researched mushrooms for immune support. Studies have looked at how it interacts with natural killer cells (NK cells), a key part of the immune system, and much of this interest centers on its beta-glucans.
Maitake:
Maitake mushrooms, scientifically known as Grifola frondosa, have been revered in traditional Eastern practice for centuries, and modern scientific research is shedding light on their remarkable benefits. These mushrooms are characterized by their large, overlapping, and leaf-like caps, and they are often referred to as "hen of the woods" due to their appearance. Maitake mushrooms are highly regarded for their potential to support overall health and well-being, primarily through their immune-supporting and antioxidant properties.
Maitake for Immunity
One of the key benefits of maitake mushrooms is their ability to support the immune system. They contain a group of biologically active compounds known as beta-glucans, which support the production of immune cells and their functioning. Beta-glucans have been shown to support the body's defense mechanisms and healthy immune function. This makes maitake mushrooms a valuable addition to the diet, especially when seeking to support the immune system year-round.
Maitake mushrooms are also being studied for their role in supporting healthy metabolism as part of a balanced diet.
Furthermore, maitake mushrooms are rich in antioxidants, particularly ergothioneine and various vitamins like vitamin C and D. Antioxidants help support overall cellular health. The presence of ergothioneine, in particular, suggests that maitake mushrooms may have potential benefits for brain health and cognitive function.
Based on the science we see here, the truth is clear, functional mushrooms are a powerhouse class of mushrooms. The majority of the studies done on functional mushrooms have been specifically conducted using mushroom extracts rather than the dried mushrooms or fresh mushrooms alone. This is because there is significant evidence that the beneficial compounds in these miraculous mushrooms can be trapped within the cell wall of the mushroom and they end up passing through us if we don't extract the compounds. This can be done with hot water and ethanol and a few other mostly similar methods. It seems the best way to absorb the beneficial compounds of functional mushrooms is to take them as an extract.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before starting any new supplement.
