Functional Mushrooms 101: Mental Health Benefits & How To Use Them

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Functional mushrooms are the superheroes of the fungi world, swooping in to save the day with their incredible mental health benefits. Imagine a world where your morning coffee not only wakes you up but also reduces your anxiety, sharpens your mind, and helps you sleep better at night. These magical mushrooms have been used in traditional medicine for centuries, and now modern science is finally catching up, revealing their extraordinary potential to enhance our overall health and well-being. And companies like Mushroom Revival and Raw Botanics make it easy to get some functional mushrooms into system. So, let’s  uncover how these unassuming fungi can transform our mental health and bring a little magic into our everyday lives.

 

What are Functional Mushrooms?

Functional mushrooms are types of fungi known for their health-boosting properties ¹. Unlike regular culinary mushrooms,  you likely won’t find these medicinal mushrooms on a pizza or in a salad, as they are consumed specifically for their medicinal benefits, which range from enhancing immune function to supporting mental health.

The Science Behind Functional Mushrooms

Functional mushrooms possess a variety of bioactive compounds that make them so beneficial.

Polysaccharides, especially beta-glucans, are known for their immune-modulating properties ². These compounds help the body fight off infections and diseases by enhancing the activity of immune cells like macrophages and natural killer cells.

Triterpenoids, another group of compounds found in many functional mushrooms, have anti-inflammatory and antioxidant properties, protecting cells from damage and reducing inflammation in the body.

Health Benefits of Functional Mushrooms

• Enhanced Immune Function ³: Mushrooms like Reishi and Turkey Tail boost your immune system, helping you fend off colds and infections by activating immune cells.
• Reduced Anxiety and Stress : Reishi and Cordyceps are natural stress busters, balancing stress hormones and promoting a sense of calm.
• Improved Cognitive Function: Lion’s Mane boosts brain health, improving memory, focus, and mental clarity by stimulating nerve growth.
• Antioxidant Properties: Chaga mushrooms are loaded with antioxidants, protecting your cells from damage and keeping you youthful.
• Anti-Inflammatory Effects: Chaga and Reishi functional mushrooms reduce inflammation, helping with conditions like arthritis and promoting overall well-being.
• Enhanced Energy and Stamina: Cordyceps increase energy levels and endurance, making them great for workouts and daily vitality.
• Blood Sugar Regulation: Maitake mushrooms help maintain stable blood sugar levels, which is beneficial for managing diabetes.
• Heart Health: Maitake and Reishi can lower cholesterol and improve arterial health, supporting a healthy heart.
• Cancer-Fighting Properties: Medicinal mushrooms like Turkey Tail and Maitake may help inhibit tumor growth and boost your body’s immune response to cancer.
• Improved Sleep Quality: Reishi promotes better sleep by regulating sleep cycles and offering a natural sedative effect.
• Support for Liver Health: Chaga mushrooms helps detoxify the liver and protect liver cells from toxins.
• Mood Enhancement: Functional mushrooms can improve your mood by supporting the production of serotonin, reducing anxiety, and alleviating depression.
• Gut Health: Turkey Tail mushrooms support a healthy gut by promoting good bacteria, improving digestion.
• Adaptogenic Properties: Many mushrooms help your body adapt to stress, reducing fatigue and enhancing resilience.

Mental Health Benefits of Functional Mushrooms

Mushrooms are incredibly valuable and versatile, as shown by their various uses and health benefits. Aside from their physical health benefits, mushrooms have plenty of recognizable mental health benefits. Here are some awesome mental health benefits you can expect from incorporating medicinal mushrooms into your self care routine.

Anti-depressants

Mushrooms are among the healthiest food for your brain, and they can even help with depression. Mushrooms are a great source of various powerful antioxidants, glutathione, and ergothioneine, which act as neuroprotective. Therefore, if you’re battling depression, mushrooms are excellent brain food to help alleviate this issue.

Mushrooms achieve their antidepressant ability through various mechanisms, with ergothioneine being one of them. Ergothioneine is an amino acid present in mushrooms that act as an antioxidant. This amino acid is derived from one of the nine essential amino acids known as histidine.

Mushrooms are also known to be very rich in ergothioneine, which aids in protecting the body against cell and tissue damage, including your brain, hence preventing cognitive decline, as well as glutathione. Glutathione is a vital antioxidant whose deficiency is associated with oxidative stress. Individuals battling with depression are said to have low levels of glutathione detected in their urine. This shows that increasing glutathione intake can help reduce depression.

As an added bonus, you’ll experience less oxidative stress while taking mushroom supplements, which aids in preventing mental health conditions such as depression.

Anti-anxiety 

Mushrooms have psilocybin, a hallucinogenic substance responsible for improving mental health conditions. Psilocybin is a type of drug that occurs naturally and is present in mushrooms. However, when used improperly, it can lead to auditory and visual hallucinations when used incorrectly.

When ingested at the right amount, classic psychedelics like LSD and psilocybin will enter the brain through serotonin, the feel-good hormone in the body. Usually, serotonin is responsible for various body functions, including sexual desire, sleep, and psychological states like happiness, optimism, and satisfaction.

Individuals with anxiety often have reduced levels of serotonin, like people with anorexia, smoking addiction, and cluster headaches. The primary treatment involves boosting serotonin in the body using selective serotonin reuptake inhibitors. Usually, this takes weeks for improvement to be visible.

You can improve serotonin levels in your brain by increasing your mushroom intake. Consuming mushrooms that are rich in psilocybin can enhance your levels of serotonin, which in turn will help you get rid of anxiety with ease.

Natural sleep aid

Reishi mushrooms, also known as Ganoderma lucidum, have been used in traditional Chinese medicine for centuries to promote relaxation and improve sleep quality. Modern research supports these traditional uses, highlighting Reishi’s ability to regulate sleep cycles and offer a natural sedative effect. By interacting with the body’s sleep-wake cycle, Reishi helps maintain a healthy balance between REM and non-REM sleep, essential for restorative rest.

The calming properties of Reishi are attributed to compounds like triterpenes and polysaccharides, which influence the central nervous system. These compounds help reduce stress by regulating cortisol levels, facilitating the onset of sleep and helping maintain longer periods of deep sleep. Reishi’s natural sedative effect helps to alleviate anxiety and tension, making it easier to fall asleep without causing dependency or next-day grogginess.

Studies have demonstrated Reishi’s effectiveness in promoting better sleep. Research published in Pharmacology, Biochemistry, and Behavior found that Reishi extract improved sleep latency and increased overall sleep time in animal models ⁴. Another study in the Journal of Ethnopharmacology highlighted how Reishi extract can increase non-REM sleep, critical for physical restoration ⁵.

 

 

Types of Functional Mushrooms

Functional mushrooms come in various types, each offering unique health benefits. From boosting cognitive function to enhancing immune support, these mushrooms have been cherished in traditional medicine and are now gaining popularity in modern wellness circles. But which ones are the best and how do you use them?

Here are some of the most well-known and beneficial functional mushrooms.

1. Reishi (Ganoderma lucidum)

Reishi mushrooms are often referred to as the “mushroom of immortality” due to their extensive use in traditional Chinese medicine. They are known for their calming effects and ability to reduce stress, primarily by supporting adrenal gland function and balancing hormones.

These are thick, beefy mushrooms characterized by a glossy red-orange color and a kidney-shaped cap. Reishi mushrooms have various health benefits, from anti-tumor properties to antioxidant activity, cardiovascular health, and immune-boosting properties. Like other functional mushrooms, Reishi has been used for centuries in Eastern medicine to boost immunity thanks to its effects on the white blood cells. Owing to its great antioxidant activity, it helps in improving mental health significantly while also acting as an anti-inflammatory, anti-virus, and anti-bacterial ingredient.

How to Use Reishi Mushrooms?

Finding a whole Reishi mushroom is challenging, so reishi supplements are really going to be your best bet.. It also takes a lot of work to prepare these mushrooms due to their tough and woody textures. They’ve got a bitter taste, so you should be prepared using strong and savory spices and herbs to enhance their taste. Or just stick with the supplement – way easier. 

 

2. Lion’s Mane (Hericium erinaceus)

Lion’s Mane mushrooms (or Hericium Erinaceus) are distinctive for their unique appearance, resembling a lion’s mane. They are celebrated for their neuroprotective properties, stimulating the production of nerve growth factor (NGF), which is essential for brain health, cognitive function, and mental clarity.

This functional mushroom is also known for its anti-inflammatory ability associated with antioxidant activities. Because of this, it’s an excellent medicinal mushroom for anxiety and depression, as well as other health conditions like autoimmune illnesses, diabetes, and inflammatory bowel syndrome.

With Lion’s Mane, you’ll be able to improve your cognitive functions and cardiac health and boost your immune system too. Various studies have shown that it’s responsible for calming your nervous system and fighting cancer cells.

How to Use Lion’s Mane?

You can consume Lion’s Mane with your coffee to easily incorporate it into your daily routine. It has a mild flavor and firm texture. When preparing it, you should cut it into steaks and sauté it in olive oil or butter along with black pepper and garlic.

Of course, the easiest way though is to take a lion’s mane supplement. This can be done in a soft gel and tincture.

 

3. Cordyceps (Cordyceps sinensis)

Cordyceps mushrooms are beneficial for mental health due to their ability to reduce fatigue, enhance brain function, and alleviate stress. These mushrooms improve oxygen utilization and ATP production, providing more energy and reducing mental fatigue, which can significantly improve cognitive performance and overall mental clarity. Their adaptogenic properties also help the body manage stress more effectively by regulating cortisol levels, the hormone responsible for stress response, thereby promoting a calmer, more balanced mental state ⁶.

Additionally, Cordyceps have neuroprotective properties, meaning they help protect brain cells from damage and support overall brain health. Studies have shown that Cordyceps can enhance the production of certain neurotransmitters that are crucial for mood regulation, such as serotonin and dopamine, potentially reducing symptoms of depression and anxiety ⁷.

By supporting energy levels, reducing stress, and protecting brain health, Cordyceps offer a natural way to improve mental well-being.

How to use Cordyceps Mushroom?

Cordyceps mushrooms can be incorporated into your daily routine in various ways. Corydceps mushroom supplements are a convenient way to get a standardized dose, while powders can be added to smoothies, coffee, or food for flexible dosing. Tinctures provide concentrated extracts that are quickly absorbed, and Cordyceps tea, made by steeping dried mushrooms in hot water, is a traditional method.

Mushroom gummies offer a tasty and convenient option too, especially for those who dislike the taste of traditional supplements.

 

4. Chaga (Inonotus obliquus)

Chaga mushrooms, found on birch trees in cold climates, are known for their potent antioxidant properties and immune-boosting capabilities. Rich in polyphenols, Chaga helps combat oxidative stress and protect cells from damage ⁸.

Additionally, these functional mushrooms enhance immune function by activating immune cells like macrophages and natural killer cells. Chaga’s anti-inflammatory effects can help reduce chronic inflammation, while its support for liver health aids in detoxification processes. Some studies also suggest potential anticancer properties, though more research is needed to confirm these effects.

Chaga mushrooms are also beneficial for mental health due to their adaptogenic properties, which help manage stress by regulating cortisol levels. They support the production of neurotransmitters like serotonin, improving mood and potentially reducing symptoms of anxiety and depression. The antioxidants in Chaga protect brain cells from oxidative damage, supporting cognitive function and overall brain health.

How to use Chaga Mushroom?

Chaga can be consumed as tea, powder, tinctures, or capsules, making it easy to incorporate into daily routines. You can also buy chaga mushroom supplements here.

 

 

5. Maitake (Grifola frondosa)

Maitake, also known as the “hen of the woods,” is a functional mushroom celebrated for its impressive health benefits, particularly its ability to regulate blood sugar levels and boost the immune system. These functional mushrooms are rich in beta-glucans, vitamins, minerals, and antioxidants, helping to enhance insulin sensitivity, improve glucose metabolism, and stimulate immune cell activity. These benefits can also aid in fighting infections and diseases.

Additionally, Maitake supports heart health by lowering cholesterol levels and has potential anti-cancer properties due to its ability to inhibit tumor growth and enhance the body’s immune response to cancer cells ⁹.

As an adaptogen mushroom, Maitake also helps the body manage stress, reduce fatigue, and promote overall well-being .

How to use Maitake Mushroom?

Maitake can be consumed in various forms, including fresh, powdered, capsules, extracts, and dried. Fresh Maitake mushrooms can be sautéed, roasted, or added to soups and stir-fries, while Maitake powder can be incorporated into smoothies and sauces. Maitake mushroom supplements and extracts offer convenient, standardized doses, and dried Maitake mushrooms can be rehydrated for cooking. To experience the full benefits of Maitake, choose high-quality products from reputable mushroom brands and incorporate them consistently into your diet or supplement routine .

6. Turkey Tail (Trametes versicolor)

These functional mushrooms are packed with polysaccharides that boost immune function and promote gut health, indirectly supporting mental health through the gut-brain axis, thanks to its antioxidant properties, anti-tumor properties, and polysaccharopeptide.

Turkey Tail mushrooms are  also rich in prebiotics that promote gut health. It’s also an ideal mushroom for anxiety and improving mental health, inhibiting the growth of cancer cells, stimulating the immune system, and reducing tumor activity.

How to Use Turkey Tail?

Turkey Tail has a savory flavor and chewy texture, making it ideal for broths and soups. To prepare this mushroom, you’ll need to soak it in warm water until it becomes soft. Drain the mushrooms and then simmer them with portobellos, shiitakes, and other mushrooms to make a broth full of flavors. For a smoothie, consider adding almond butter, bananas, vanilla extract, and coconut milk. You can also take a turkey tail mushroom supplement. 

 

Final Thoughts

Functional mushrooms are vital for improving your immune system, sleep, energy, and mental health. Whether you’re whipping up a delicious dish with fresh medicinal mushrooms or adding a sprinkle of mushroom supplement powder to your morning smoothie, these fantastic fungi offer a delightful way to boost your overall health and wellness. So, go ahead and let these magical mushrooms dance their way into your life, bringing you a step closer to a healthier, happier you. Embrace the joy of discovering their benefits, and who knows, you might just find yourself dancing with delight too!

 

1. What are functional mushrooms? Functional mushrooms are varieties of fungi known for their health-boosting properties, including supporting mental health.
2. How do functional mushrooms help with anxiety? They contain bioactive compounds that balance stress hormones and support the nervous system, reducing anxiety symptoms.
3. What is the best mushroom for anxiety? Lion’s Mane is highly effective due to its neuroprotective effects, while Reishi offers calming properties.
4. Are there any side effects of consuming functional mushrooms? Some people may experience digestive upset or allergic reactions. It’s essential to start with a low dose and consult a healthcare professional.
5. Can functional mushrooms help with sleep? Yes, Reishi mushrooms are particularly beneficial for promoting deep, restful sleep.

 

References:

1. Hobbs, C. (1995). Medicinal Mushrooms: An Exploration of Tradition, Healing, & Culture. Botanica Press.
2. Tao, Y., & Zhang, L. (2012). Recent trends in the study of polysaccharides in Ganoderma (Leysser: Fr.) Karst. Mycosystema, 31(4), 487-501.
3. Hobbs, C. (1995). Medicinal Mushrooms: An Exploration of Tradition, Healing, & Culture. Botanica Press.
4. Chang, H. M., & But, P. P. H. (1986). Pharmacology and Applications of Chinese Materia Medica, Volume 1. World Scientific.
5. Chu, T. T., Wang, S. Y., & Lin, J. Y. (2002). Effects of the anti-tumor activity of triterpenoids isolated from Ganoderma lucidum. Journal of Ethnopharmacology, 101(1-3), 203-207.
6. Zhu, J. S., Halpern, G. M., & Jones, K. (1998). The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis: Part I. Journal of Alternative and Complementary Medicine, 4(3), 289-303.
7. Holliday, J., & Cleaver, M. (2008). Medicinal value of the caterpillar fungi species of the genus Cordyceps (Fr.) Link (Ascomycetes). A review. International Journal of Medicinal Mushrooms, 10(3), 219-234.
8. Lee, I. K., Yun, B. S., & Han, G. (2009). Polysaccharides from the medicinal mushroom Chaga Inonotus obliquus (Ach.: Pers.) Pilat inhibit nitric oxide synthase in lipopolysaccharide-stimulated RAW 264.7 macrophages. Journal of Ethnopharmacology, 121(1), 51-57.
9. Sullivan, R., Smith, J. E., & Rowan, N. J. (2006). Medicinal mushrooms and cancer therapy: Translating a traditional practice into Western medicine. Perspectives in Biology and Medicine, 49(2), 159-170.