Using Mushroom Supplements to Reduce Anxiety
Mushrooms have been used for centuries in Eastern medicine to treat a variety of health conditions. Today, mushroom supplements are growing in popularity as an alternative remedy for anxiety. Certain mushroom varieties contain compounds that may help calm the nervous system, reduce stress, and stabilize mood.
While more research is still needed, preliminary studies show promising anti-anxiety benefits from medicinal mushrooms. When used alongside a healthy lifestyle, mushroom supplements may help support relaxation and mental wellbeing for some individuals.
How Mushrooms Work Against Anxiety
Mushrooms contain a class of compounds called polysaccharides that appear to have anti-anxiety properties. Specific polysaccharides like beta-glucans may reduce inflammation and balance neurotransmitter levels in the brain.
Additionally, mushrooms have adaptogenic qualities to help the body cope with stress. Adaptogens modulate the release of stress hormones to keep them within a healthy range. This adaptive stress response helps avoid the overwhelm that can trigger anxiety symptoms.
Benefits of Mushroom Supplements
Here are some of the top science-backed benefits of using medicinal mushroom supplements for anxiety:
- May promote calmness and relaxation
- Help moderate levels of stress hormones like cortisol
- Support healthy inflammatory response in the brain
- May stabilize mood and emotions throughout the day
- Easy to incorporate into daily wellness routines
- Generally well-tolerated with minimal side effects
Best Mushroom Varieties for Anxiety
Many different mushroom species are used in anti-anxiety supplements. Some of the top options include:
Reishi
Reishi mushroom contains triterpenoids that may boost serotonin, dopamine, and other calming neurotransmitters. Studies find reishi can reduce anxiety and depression symptoms significantly.
Lion's Mane
Lion's mane is thought to promote nerve growth and balance in the brain. Early research finds it may improve mood and cognition while lowering anxiety levels.
Cordyceps
In Chinese medicine cordyceps is used to combat fatigue and weakness. As an adaptogen it may also stabilize hormones induced by chronic stress.
Turkey Tail
Turkey tail mushroom contains anti-inflammatory antioxidants that support immune health. By reducing inflammation, it may improve anxiety symptoms related to chronic inflammation.
Chaga
Chaga mushrooms have the highest antioxidant levels of any superfood. These antioxidants fight inflammation and free radicals that can worsen anxiety.
Maitake
Maitake has shown promise at improving mood while reducing markers of stress when taken consistently. More research is still needed though.
What to Look For in Mushroom Supplements
Check for the following when shopping for anti-anxiety mushroom supplements:
- Organic, high-quality mushroom sources
- Hot water or dual extracted for optimal compounds
- Third party testing for purity and potency
- Free from unnecessary fillers, additives, or preservatives
- Clear dosage and instructions for use
- Good transparency from manufacturer
- Positive reviews mentioning reduced anxiety
How to Take Mushroom Supplements for Anxiety
Most medicinal mushroom supplements come in powder or capsule forms. Follow package dosing recommendations or these general guidelines:
Powder
Mix 1-2 teaspoons into smoothies, tea, coffee, or food. Start low to assess tolerance. Mushroom powder has an earthy taste.
Capsules
Take capsules with water 1-2 times per day. 500-1000mg total per day is often recommended. Take with food to minimize upset stomach.
Tinctures
Place 30-60 drops of mushroom tincture under the tongue 1-3 times daily. Hold for 30 seconds before swallowing. Reduce alcohol-based tincture dosages.
Tea or Decoction
Simmer dried mushrooms in hot water for 15-30 minutes. Strain liquid and drink daily. Use 1-2 tablespoons of dried mushrooms per cup of water.
Precautions and Side Effects
Mushroom supplements are generally very safe but consider these precautions:
- Start with smaller doses to access tolerance.
- Avoid taking with prescription anti-anxiety medication without doctor consent.
- Discontinue use if you experience stomach upset, nausea, or diarrhea.
- Pregnant or breastfeeding women should exercise caution.
- Select high-quality organic supplements sourced from reputable brands.
Lifestyle Tips for Anxiety Relief
In addition to mushroom supplements, try these natural tactics to chill out anxiety:
Deep Breathing
Diaphragmatic breathing triggers relaxation responses to lower stress hormones like cortisol. Practice daily.
Yoga and Meditation
Mind-body practices build resilience to anxiety triggers. Follow guided meditations or restorative yoga routines.
Nature Exposure
Spending more time outside can boost mood and reduce anxiety. Go for forest bathing, garden walks, or just sit in the park.
Exercise
Regular moderate exercise balances neurotransmitters and relieves nervous energy. Try walking, cycling, or swimming.
Healthy Diet
Eat more anti-inflammatory foods like fatty fish, nuts, leafy greens, and berries for anxiety protection.
When to Seek Professional Help
Consult your doctor or mental health professional if your anxiety:
- Feels excessive, uncontrollable, or irrational
- Persists daily for over 6 months
- Significantly impairs work, school, or relationships
- Causes suicidal thoughts or self-harm
Severe anxiety may require prescription medication or therapy. Mushroom supplements can complement treatment, not substitute it.
The Bottom Line
Early research on medicinal mushrooms is promising for natural anxiety relief. Mushroom supplements appear relatively safe and may help stabilize mood, reduce inflammation, and modulate the stress response when used regularly. Incorporate mushrooms as part of a holistic anti-anxiety regimen for optimal mental wellbeing.
FAQs
How long does it take for mushroom supplements to work for anxiety?
It can take 2-8 weeks of consistent supplementation for the full anxiety-reducing benefits of medicinal mushrooms to take effect. Be patient and stick with your dosage for several weeks before assessing results.
Can you take mushroom supplements every day?
Yes, most mushroom supplements are safe to take daily long-term. Follow package dosing instructions. Take a break if you experience any side effects like digestive upset.
What is the best mushroom for anxiety and stress?
Reishi and lion’s mane are two of the most researched mushrooms for anxiety relief. They help balance mood-regulating neurotransmitters and adapt to stress. Chaga, cordyceps and maitake also show promise.
Can you take mushroom supplements with antidepressants?
It's best to check with your doctor before combining mushroom supplements with prescription anxiety or antidepressant medication due to potential interactions.
When should you take mushroom supplements for anxiety?
Most supplements are taken once or twice daily. Take in the morning and/or before bed for all-day anxiety relief. Avoid taking close to bedtime if mushrooms give you energy.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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