If you haven’t been seeing mushrooms pop up in your wellness feed lately, you’ve missed out on an ingredient that actually does do what the rhetoric promises. Adaptogens and medicinal mushrooms, have gained popularity as natural remedies for reducing stress, boosting immunity, and improving cognitive function. These mushrooms, often revered in traditional medicines, belong to a unique class of fungi with adaptogenic properties, meaning they help the body resist stressors, whether physical, chemical, or biological.
What Are Adaptogenic Mushrooms?
Adaptogens are substances that help stabilize physiological processes and promote homeostasis, particularly in response to stress and fatigue. They literally help your body to adapt to change and stress on a deep physical level. They work by modulating the stress response system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which plays a central role in regulating the body's reaction to stress.
The most commonly used adaptogenic mushrooms include:
- Reishi (Ganoderma lucidum): Often called the "mushroom of immortality," Reishi is known for its calming effects and immune-boosting properties.
- Lion’s Mane (Hericium erinaceus): Renowned for its ability to enhance brain function and support nerve health, Lion's Mane is often used for cognitive enhancement.
- Cordyceps (Cordyceps sinensis): Used to improve energy, endurance, and stamina, Cordyceps is popular among athletes. And yes, this is the brain fungus you were running away from when you played The Last of Us. It doesn’t actually turn humans into zombies, but it does do that to ants. Google it.
- Chaga (Inonotus obliquus): A powerhouse for antioxidant activity, Chaga supports immune function and helps combat inflammation.
FOCUS – mushrooms and your mind.
Cognitive Enhancement and Neuroprotection
Perhaps one of the most fascinating aspects of adaptogenic mushrooms is their potential to enhance brain function and protect against neurodegeneration. Lion’s Mane mushroom, in particular, has gained attention for its ability to stimulate nerve growth factor (NGF), a protein that plays a crucial role in the growth, maintenance, and survival of neurons.
A 2010 study published in Phytotherapy Research found that individuals who consumed Lion’s Mane extract for 16 weeks experienced significant improvements in cognitive function, particularly in areas related to memory and concentration. Researchers attributed these effects to the mushroom’s ability to stimulate the synthesis of NGF, which may help protect against age-related cognitive decline and promote overall brain health.
Mood Regulation and Anxiety Reduction
In addition to enhancing cognitive function, medicinal mushrooms, a category that includes adaptogenic varieties, can also have positive effects on mood. Chronic stress can wreak havoc on mental health, leading to conditions such as chronic anxiety and depression. Reishi and Lion’s Mane have both been studied for their potential to alleviate symptoms of anxiety and depression.
In a 2015 study published in BioMed Research International, researchers found that Lion’s Mane supplementation significantly reduced symptoms of anxiety and depression in participants. The mushroom's neuroprotective and anti-inflammatory effects likely contribute to its mood-regulating properties, making it a promising natural supplement for those struggling with mental health challenges.
FLOW – mushrooms and your body
Stress Reduction and Hormonal Balance
One of the key benefits of adaptogenic mushrooms is their ability to modulate the body’s stress response. Chronic stress can lead to hormonal imbalances, particularly by elevating cortisol levels. Cortisol, commonly referred to as the "stress hormone," can have detrimental effects on the body when levels are persistently high, contributing to issues like weight gain, fatigue, and immune suppression. Reishi mushroom, in particular, has been studied for its stress-reducing properties. A study published in Neuropharmacology demonstrated that Reishi extracts can decrease corticosterone levels (a stress hormone in animals) and positively affect mood by enhancing serotonin levels in the brain. This lowering of stress hormone levels allows the body to maintain a balanced state, promoting calmness and reducing anxiety.
Immune System Enhancement
Several adaptogenic mushrooms, including Reishi, Chaga, and Cordyceps, are known for their immune-boosting properties, leveraging the power of adaptogens to support overall health. They contain bioactive compounds, such as beta-glucans and polysaccharides, which help stimulate the immune system. These compounds work by activating various immune cells, such as macrophages, natural killer cells, and dendritic cells, to fight off pathogens and maintain immune surveillance. A study in 2015 examined the effects of Reishi on immune function in athletes under intense physical stress. The study found that athletes who took Reishi supplements experienced a significant increase in the activity of natural killer cells, a type of white blood cell responsible for attacking viruses and cancer cells.
Anti-inflammatory and Antioxidant Properties
Adaptogenic mushrooms and herbal supplements are also prized for their anti-inflammatory and antioxidant properties. Inflammation is a natural immune response, but chronic inflammation can contribute to the development of diseases such as heart disease, diabetes, and cancer. Mushrooms like Chaga are particularly rich in antioxidants, which help neutralize free radicals and reduce oxidative stress. In a study published in Journal of Ethnopharmacology, researchers found that Chaga extract significantly reduced oxidative stress markers and exhibited strong anti-inflammatory effects in mice. The antioxidant not only helps protect cells from damage but also support overall wellness and healthy aging by reducing inflammation.
Improved Energy and Physical Stamina
Cordyceps has a long history of use in traditional medicine as a tonic for increasing energy, reducing fatigue, and enhancing stamina. This mushroom is often used by athletes looking to boost their performance naturally. The benefits of Cordyceps on physical endurance are due to its ability to enhance oxygen utilization and increase ATP (adenosine triphosphate) production, which is the body’s main energy source. A double-blind, placebo-controlled study published in Medicine & Science in Sports & Exercise found that participants who consumed Cordyceps experienced improved aerobic capacity and exercise performance compared to the placebo group.
The Science is in…
Adaptogenic mushrooms, such as medicinal mushrooms, offer a wide range of benefits for both the body and mind, from reducing stress and boosting immunity to improving cognitive function and physical stamina: focus and flow. These fungi contain powerful bioactive compounds that help the body adapt to stress, enhance immune function, reduce inflammation, and protect against neurodegeneration. As interest in natural remedies grows, more research continues to uncover the profound health benefits of these mushrooms.
Whether you're looking to improve your mental clarity, bolster your immune system, or manage stress naturally, incorporating adaptogenic mushrooms into your daily routine may be a step toward a healthier, more balanced life.
References
Felony bases all our fitness education information on high level, peer reviewed research and we encourage you to read the studies yourself.
- Zhang, H., Chen, Y., Zhang, W., & Chen, C. (2015). Effect of Ganoderma lucidum (Reishi mushroom) on the immune functions in athletes. Journal of Traditional Chinese Medicine, 35(4), 501-505.
- Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2010). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 25(8), 1102-1106. https://pubmed.ncbi.nlm.nih.gov/18844328/
- Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitago, T., & Mori, K. (2015). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research International, 2015, 1-7. https://pubmed.ncbi.nlm.nih.gov/20834180/
- Wachtel-Galor S, Yuen J, Buswell JA, et al. Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 9. https://www.ncbi.nlm.nih.gov/books/NBK92757/