Are Mushrooms Worth the Hype? Reishi, Lion’s Mane, Cordyceps, and Chaga…let’s get into it!
You’ve probably noticed the mushroom mania taking over your social media feeds – from mushroom-infused coffee to supplements promising all kinds of health wonders. Medicinal mushrooms, once the domain of traditional medicine, are having a moment. But before you jump on the mushroom train, let’s explore the uses, benefits and possible side effects of incorporating some of these mushrooms into our lives.
While there are a number of different mushrooms that have varying health benefits, I will talk a little about the four main mushrooms that have shot to popularity lately: Reishi, Lion’s Mane, Cordyceps, and Chaga.
Before we dive into this topic, it’s crucial to understand that the research on mushrooms is very recent, limited and by no means robust. Though the study quantities have increased exponentially in the last 5 years, these mushrooms could interact with other medications and have side effects that are undiscovered and, hence, have not been FDA-approved yet.
Furthermore, remember that there is no magical mushroom that will act as a cure for all your health conditions. Nothing replaces a well-balanced diet, active lifestyle, sleep & stress management and regular health checkups.
Reishi Mushrooms
Reishi is revered in traditional Chinese medicine for is health benefits, and more studies are being conducted on them every year (Ahmad et al., 2021). Ganoderma is the umbrella name for Reishi mushrooms and from this come many specific including Ganoderma lucidum (G.lucidum) which has been studied. G.lucidum comes from the stumps of deciduous trees and occurs in very limited quantities in nature. Extraction of Ganoderma shows that it has hundreds of biologically active compounds that have massive health benefits.
These include:
Immune Support: these is attributed by their active compounds (such as polysaccharides) that enhance the activity of the cells involved in fighting infection (Peng et al., 2024).
Potential Anti-Cancer Properties: We now know that cancer has been related to not only genetics but also to lifestyle. G.lucidum has been shown in some studies to possess anti-tumour activity and also bolster the immune system to fight against cancer cells. Nevertheless, the data with regards to this is sparse and the role of mushrooms in anti-cancer is still not well established.
Cardiovascular health: the biologically active compounds in G.lucidum has been shown to affect lipid and blood glucose profiles positively, but the studies conducted on this have been mainly on mice (Ekiz et al., 2023).
Stress Reduction and Relaxation: Reishi contains adaptogenic properties that help the body adapt to stress, promoting a sense of calm and relaxation (Ahmad et al., 2024).
But, Reishi isn’t all sunshine and rainbows! It’s vital to consult with your healthcare professional to discuss whether or not reishi extract is for you as there have been studies where individuals have developed fulminant liver injury (Wanmuang et al., 2007). Some more common side effects include nausea and sleep disturbances (insomnia, difficulty falling asleep or staying asleep).
Lion’s Mane
Hericium erinaceus, commonly known as Lion’s Mane, derives its name from its distinctive appearance, resembling the shaggy mane of a lion. Lion’s Mane is more than just a quirky-looking fungus; it’s got brains too! Studies hint at improved memory, better focus, and even a potential mood lift. But, and there’s always a but, the studies conducted with regards to Lion’s Mane have been far and few with research in its infancy.
The benefits of Lion’s Mane are mostly brain-centred (Lin et al., 2024):
Improved Memory and Focus: Lion’s Mane has shown promise in enhancing cognitive function, including improvements in memory and focus.
Neuroprotective Effects: Studies show it’s protective, stimulating cell regeneration and preventing cell breakdown, protecting and preventing age-related cognitive decline (Brandalise et al., 2023).
Potential for Managing Anxiety and Depression: Some studies also suggest that Lion’s Mane may have anxiolytic (anti-anxiety) and antidepressant effects.
Side effects
Like reishi mushroom, lion’s mane can cause digestive discomfort like nausea and abdominal pain.
Cordyceps
Next on our mushroom tour is Cordyceps – the athlete’s secret weapon. If you’ve watched ‘The Last of Us,’ you might associate Cordyceps with a post-apocalyptic zombie nightmare.
The effects of cordyceps have been similar to mushrooms, with anti-inflammatory, blood glucose regulating, anti-oxidant, anti-cancer, and anti-viral properties. However, it has added effects that include (Zhao et al., 2023):
Enhanced Physical Performance: Cordyceps is known for its potential to increase endurance and stamina (which is why it’s so popular with athletes).
Respiratory Health Improvement: Some studies suggest that Cordyceps enhance respiratory function and improve some respiratory conditions.
Side effects
Again, Cordyceps can lead to nausea and abdominal pain and can interact with other medications (especially for those who are on blood thinners).
Chaga
Inonotus obliquus, commonly known as Chaga, has a rich history in traditional medicine, particularly in Siberia and other parts of Russia. It usually grows on the bark of birch trees and is known for its antioxidant properties. Is brewing Chaga tea going to become part of your evening ritual?
The benefits of Chaga include anti-oxidant properties and immune support and also extend to its effects on the skin, protecting against UV-A damage (Fordjour et al., 2023).
Should I start consuming these?
Before incorporating mushroom supplements into your routine, it’s crucial to consult with healthcare professionals, especially if you have pre-existing health conditions or are taking medications. Responsible usage ensures that you reap the benefits of medicinal mushrooms without compromising your well-being.
Mushroom supplements are available in various forms, such as capsules and tinctures and so on. Before you purchase supplements, look for a few things:
Check that the ingredients (understand the % of extract of mushrooms from the label)
Choose a trusted manufacturer who prioritises transparency, quality assurance and sustainable practices.
Confirm that the mushroom has been tested and verified by 3rd party labs
Look for certifications & reviews as indicators of quality
So all in all…
Reishi’s calming, skin-healing properties, Lion’s Mane’s cognitive enhancements, Cordyceps’ energy-boosting abilities, and Chaga’s antioxidant support could be great additions to your wellness routine.
But I cannot emphasise enough that, by no means do these mushrooms replace or provide a quick fix to long-lasting lifestyle change and a well-balanced diet. These mushrooms are absolutely NOT suitable for EVERYONE, especially if you have other medical conditions or you are on other medications, so please consult with your healthcare professional before using them. If you do decide to consume them, it’s important to keep a symptom diary of how it makes you feel. Moderation is key, and overdoing anything is never good! These may be beneficial if you want to switch out one of your regular coffees with a mushroom coffee, or you could add them to a smoothie, but by no means will it be the only magic powder or supplement that you can rely on for improved health.
References
Ahmad, M. F., A, A. A., Ahmad, F. A., Akhtar, M. S., Alavudeen, S. S., Bantun, F., Wahab, S., Ahmed, A., Ali, M., Elbendary, E. Y., Raposo, A., Kambal, N., & M, H. A. (2024). Ganoderma lucidum: Insight into antimicrobial and antioxidant properties with development of secondary metabolites. Heliyon, 10(3), e25607. https://doi.org/10.1016/j.heliyon.2024.e25607
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. Phytother Res, 35(11), 6030-6062. https://doi.org/10.1002/ptr.7215
Brandalise, F., Roda, E., Ratto, D., Goppa, L., Gargano, M. L., Cirlincione, F., Priori, E. C., Venuti, M. T., Pastorelli, E., Savino, E., & Rossi, P. (2023). Hericium erinaceus in Neurodegenerative Diseases: From Bench to Bedside and Beyond, How Far from the Shoreline? J Fungi (Basel), 9(5). https://doi.org/10.3390/jof9050551
Ekiz, E., Oz, E., Abd El-Aty, A. M., Proestos, C., Brennan, C., Zeng, M., Tomasevic, I., Elobeid, T., Cadirci, K., Bayrak, M., & Oz, F. (2023). Exploring the Potential Medicinal Benefits of Ganoderma lucidum: From Metabolic Disorders to Coronavirus Infections. Foods, 12(7). https://doi.org/10.3390/foods12071512
Fordjour, E., Manful, C. F., Javed, R., Galagedara, L. W., Cuss, C. W., Cheema, M., & Thomas, R. (2023). Chaga mushroom: a super-fungus with countless facets and untapped potential. Front Pharmacol, 14, 1273786. https://doi.org/10.3389/fphar.2023.1273786
Lin, J. Y., Chen, Y. P., Lin, T. W., Li, T. J., Chen, Y. W., Li, I. C., & Chen, C. C. (2024). Discovery of a New Compound, Erinacerin W, from the Mycelia of Hericium erinaceus, with Immunomodulatory and Neuroprotective Effects. Molecules, 29(4). https://doi.org/10.3390/molecules29040812
Peng, G., Xiong, C., Zeng, X., Jin, Y., & Huang, W. (2024). Exploring Nutrient Profiles, Phytochemical Composition, and the Antiproliferative Activity of Ganoderma lucidum and Ganoderma leucocontextum: A Comprehensive Comparative Study. Foods, 13(4). https://doi.org/10.3390/foods13040614
Wanmuang, H., Leopairut, J., Kositchaiwat, C., Wananukul, W., & Bunyaratvej, S. (2007). Fatal fulminant hepatitis associated with Ganoderma lucidum (Lingzhi) mushroom powder. J Med Assoc Thai, 90(1), 179-181. https://www.ncbi.nlm.nih.gov/pubmed/17621752
Zhao, B., Zhang, Y., Zhang, S., Hu, T., & Guo, Y. (2023). Multifactorial interaction of selenium, iron, xylose, and glycine on cordycepin metabolism in Cordyceps militaris. Appl Microbiol Biotechnol, 107(24), 7403-7416. https://doi.org/10.1007/s00253-023-12792-x