The Magical World of Mushrooms

Adaptogenic products promise to do everything from promoting mental clarity to reducing stress, lowering blood pressure and increasing stamina. But do they really do what they say they do? Are they safe to take? And should you be taking them? Read on to learn more.

What are adaptogenic mushrooms, and what do they do?

Adaptogenic mushrooms contain properties that can help the body to better handle stress. Some people refer to these types of mushrooms as superfoods. “They gently support your adrenal glands and nervous system, which are constantly working behind the scenes when you're dealing with deadlines, lack of sleep or even just everyday busyness,” adds Dr. Linda Khoshaba, founder of Natural Endocrinology Specialists (NES). While you can find whole versions like cordyceps and lion’s mane fresh in certain stores, these are often freeze-dried and ground into powders that are infused into a variety of products.

These mushrooms have been gaining traction for good reason. “While they’re not a cure-all, they do offer real potential when it comes to supporting the body’s stress response and promoting cognitive and immune resilience,” says Dr. Luke Barr, a board-certified neurologist in Evansville, Illinois.

While adaptogenic mushrooms are not a replacement for medication or mental health support, Khoshaba says that they can be helpful if you’re looking for a little health boost. “If you’ve been feeling tired but wired, catching colds easily, struggling with brain fog or just not bouncing back like you used to, adaptogenic mushrooms might be worth exploring,” she says.

Here is a look at some of the most popular forms of adaptogenic mushrooms you’ll see on shelves:

• Lion’s Mane: “This has been studied for its role in supporting neurogenesis and memory function, possibly by stimulating nerve growth factor (NGF),” says Barr. Some research has found that lion’s mane may help boost cognition in older adults.
• Cordyceps: Some studies have linked it to reducing stress and fatigue. It’s also been studied for potentially helping to enhance energy levels.
• Reishi: This mushroom contains beta-glucans and triterpenoids and may be able to help reduce blood sugar and blood pressure. It’s also said to help boost the immune system, increase stamina and may even help with lower urinary tract symptoms.
• Chaga: Rich in beta carotene, chaga mushrooms are said to support the immune system, enhancing the body’s defense mechanisms. It’s also rich in antioxidants.

How can you incorporate them into your diet?

While adaptogenic mushrooms are generally considered safe in recommended doses, there are some populations who might want to stay away from them. “People who are immunocompromised or on certain medications should talk to their doctor first,” says Barr. “But for many, incorporating them into a daily routine—through teas, capsules, powders or blends—is a low-risk way to support mental clarity, energy and overall well-being,” he explains.

“One of the things I love about these mushrooms is how versatile they are,” says Khoshaba. She notes that you can add a powder to your morning coffee or matcha, take a capsule or mix a liquid extract into your smoothie or tea. “Some people use different types throughout the day—cordyceps in the morning for energy, lion’s mane for a midday brain boost, and reishi at night to wind down,” she says. To give them a try, start slow. “Try a small amount and give it a few weeks—you’ll likely notice a shift in how you handle stress and how steady your energy feels,” adds Khoshaba.

What to look for when choosing a mushroom product.

You can purchase individual mushrooms, like lion’s mane by itself, but many adaptogenic mushroom-infused products contain blends of multiple types of mushrooms. When purchasing a product that has them, look for high-quality, third-party tested products, as many supplements are poorly regulated, says Dr. Patrick Tran, a double board-certified dermatologist in Carson, California.

Tran also stresses that you shouldn’t expect to see immediate results. “These mushrooms work best as part of a long-term routine — in teas, tinctures, capsules or powdered blends,” he explains. “Their effects are subtle, but cumulative.”

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