The Science Behind Adaptogenic Mushroom Supplements and Their Health Benefits

An Introduction to Adaptogenic Mushrooms

Mushrooms have been valued for their medicinal properties for centuries, with records of their use dating back to Ancient Egypt, Rome, and Greece. In recent years, there has been a surge of interest in a particular class of mushrooms known as "adaptogens." Adaptogenic mushrooms are believed to help the body adapt to stress, support immune function, reduce fatigue, and promote overall well-being.

The use of medicinal mushrooms and their extracts has become increasingly common, with many people taking them in supplement form for a natural approach to health. Keep reading to learn all about adaptogenic mushrooms: what they are, the research behind them, their benefits, and how to take them.

What Are Adaptogenic Mushrooms?

Adaptogenic mushrooms are a unique class of edible mushrooms that are thought to help the body handle stress and regulate physiological functioning. The term "adaptogen" refers to the way these mushrooms help organisms adapt to changes in their environment and resist damage from stressors.

Some of the most common adaptogenic mushroom varieties include:

• Reishi
• Cordyceps
• Lion's mane
• Chaga
• Turkey tail
• Maitake
• Shiitake

These mushrooms have been used for centuries in Traditional Chinese Medicine and Ayurvedic medicine to promote longevity, improve energy, and enhance overall wellness. Modern research has started to confirm many of the traditional uses of adaptogens.

How Adaptogens Work

Adaptogenic compounds help regulate the hypothalamic-pituitary-adrenal axis, which controls our stress hormones. This allows adaptogens to provide buffering against stress and increase resilience.

Research shows adaptogenic mushrooms can:

• Modulate immune system function
• Increase antioxidant capacity
• Stabilize physiological processes
• Regulate hormones
• Promote healthy aging

The complex biomolecules found in adaptogenic mushrooms seem to help our bodies maintain allostasis - metabolic equilibrium - during times of stress. Some studies suggest they work by supporting adrenal function, while also having a protective effect on the neurotransmitters involved in depression and anxiety.

Benefits of Adaptogenic Mushroom Supplements

Here is an overview of some of the top scientifically studied benefits offered by adaptogenic mushroom supplements:

May Support Immune Function

Many adaptogenic mushrooms contain polysaccharides that stimulate the immune system. Compounds like beta-glucans, triterpenoids, and peptidoglycans activate immune cells and boost the production of antibodies and antimicrobial peptides.

Reishi, turkey tail, cordyceps, and maitake mushrooms have all demonstrated immune-enhancing effects in studies.

Could Help Fight Fatigue

Chronic fatigue is a common problem that can have many causes - stress, poor diet, overwork, undiagnosed medical issues, and more. Adaptogens like cordyceps, reishi, and lions mane may help fight fatigue in a number of ways.

These mushrooms support adrenal gland function, regulate stress hormone output, reduce inflammation, and support energy production at the cellular level. Research suggests they can significantly boost energy, endurance, and exercise performance.

May Enhance Brain Function

The nootropic or cognitive-enhancing properties of adaptogenic mushrooms are becoming increasingly apparent. Compounds like cordycepin, ergothioneine, beta-glucans, and hericenones in these mushrooms may offer some protection for neurons and support brain plasticity.

Multiple studies have found lions mane extract in particular may stimulate Nerve Growth Factor (NGF) in the brain and enhance cognitive performance. Reishi and cordyceps are also promising neuroprotective agents that could help reduce age-related cognitive decline.

Contains Antioxidants & Anti-Inflammatory Compounds

Chronic inflammation and oxidative stress damage our cells and contribute to many modern diseases. Adaptogenic mushrooms are loaded with antioxidants that help tame free radicals and reduce proliferation of inflammatory pathways.

Reishi and chaga mushrooms, for example, contain superoxide dismutase (SOD), glutathione, and melanin - compounds which protect cells from DNA damage and premature aging.

May Help Regulate Blood Sugar

High blood sugar and insulin resistance are underlying factors in many cases of fatigue, weight gain, diabetes, and other metabolic disorders. Adaptogens modulate hormones involved in blood sugar regulation, including insulin, glucose, and glycogen.

Human and animal research has found supplemental adaptogens like reishi, cordyceps, and maitake can improve insulin sensitivity, stabilize blood glucose, and lower diabetes risk.

Bioactive Compounds in Adaptogenic Mushrooms

Adaptogenic mushrooms owe their health-enhancing effects to the diverse array of bioactive compounds they contain, including:

• Polysaccharides - Chains of sugar molecules with potent effects on immunity and cellular communication.
• Triterpenes - Sterol compounds that can reduce inflammation and regulate cortisol.
• Phenols - Antioxidant compounds that scavenge free radicals.
• Ergot Alkaloids - Nitrogen-containing molecules that impact circulation and neurotransmission.

These mushroom extracts also contain amino acids, flavonoids, phenolic acids, and many trace minerals. The synergistic combination of these bioactive ingredients gives adaptogens their stress-busting and health-promoting abilities.

Safety & Side Effects

Studies thus far suggest that adaptogenic mushrooms are very safe for most people when taken at recommended dosages. However, there are some precautions to keep in mind:

• Avoid adaptogens if you have autoimmune conditions like lupus or rheumatoid arthritis, as they stimulate the immune system.
• Discontinue use if you experience signs of liver trouble, rash, headache, or digestive upset.
• Moderate your use of caffeine/stimulants when taking adaptogenic mushrooms due to their energizing effects.
• Talk to your doctor before using adaptogenic supplements if you are taking medication or have any medical issues.

When sourced from a reputable supplier and taken as directed, adaptogenic mushrooms rarely cause significant adverse effects. Start with low doses and monitor your response.

Recommended Dosage

There are no established clinical guidelines for adaptogen dosing, but most supplements provide around 500-2000 milligrams of mushroom powder per serving. The best dosage may depend on factors like age, sensitivity to stimulants, and individual response.

For lions mane, a daily dose of 1000-3000mg seems effective and well-tolerated for most healthy adults. Reishi, cordyceps, and other adaptogens are often taken in doses of 500-1500mg.

Its best to start on the low end first. If you dont notice any benefits after several weeks, slowly increase your dosage within the recommended range for the specific mushroom extract.

Types of Adaptogenic Mushroom Supplements

There are several ways you can take adaptogenic mushrooms to harness their health benefits:

Powdered Mushroom Extract

The simplest method is to use pure mushroom extract powders. These are made by hot water or dual extraction of the dried fruiting bodies and mycelium biomass, then spray drying the liquid extract into a fine powder.

Look for organic mushroom extracts standardized to contain a guaranteed level of polysaccharides or triterpenes. Lion's mane, cordyceps, reishi and chaga extracts are commonly found in powder form.

Mushroom Capsules

Encapsulated mushroom extracts offer convenience and precise dosing. The powders are simply measured into capsules containing around 500-600mg each. This allows you to avoid the taste and have perfect portion control.

High-quality capsules will also contain certified organic mushroom extracts with a minimum guaranteed concentration of bioactive compounds.

Mushroom Teas

Many companies produce functional mushroom teas combining adaptogen extracts with green tea, ginger, turmeric and natural flavors. This provides a tasty way to get your daily mushroom intake.

Dried and powdered mushrooms can also be made into a tea or infusion at home. Simply add 1-2 teaspoons of powder to hot water and let steep for at least 10 minutes to extract the bioactives.

Mushroom Tinctures

Mushroom tinctures feature liquid extracts suspended in alcohol, vegetable glycerin or apple cider vinegar. Many find the effects come on faster with tinctures compared to solid extracts.

A dropper is used to measure out a specific dose - usually about 1mL. Tinctures can be taken directly or added to teas, soups, smoothies and more.

Mushroom Coffee

Mushroom coffee blends feature powdered adaptogens like cordyceps, lions mane and chaga plus instant coffee for an energizing beverage. They provide the buzz from caffeine along with the modifying and protective effects of the mushrooms.

Start your day with a scoop of mushroom coffee blended with hot water for a healthy alternative to regular roasted coffee.

Putting Together An Adaptogen Blend

One of the best ways to benefit from medicinal mushrooms is to take a blend of multiple varieties. This helps provide broad support by combining an array of active compounds and mechanisms of action.

Many companies offer pre-formulated adaptogen blends, though you can easily mix your own powders at home. Here are some of our favorite medicinal mushrooms to include in a blend:

Lions Mane

Lions mane (Hericium erinaceus) contains bioactive polysaccharides and erinacines that stimulate Nerve Growth Factor (NGF) in the brain and nervous system. It may support cognitive function, memory, focus and nerve health.

Cordyceps

Cordyceps (Cordyceps militaris) has a revitalizing effect that combats fatigue. It appears to increase oxygen utilization, ATP production, and mitochondrial function. Cordyceps is used by athletes for boosting energy.

Reishi

Reishi (Ganoderma lucidum) is known as the mushroom of immortality and boasts powerful anti-inflammatory, immunomodulating, and cytoprotective effects. Reishi calms the nerves and promotes restful sleep.

Chaga

Chaga (Inonotus obliquus) contains the antioxidant pigment melanin and triterpenes that neutralize free radicals and quell inflammation. Chaga supports immune defenses and provides antiviral effects.

Shiitake

Shiitake (Lentinula edodes) is a widely consumed culinary mushroom. It provides polysaccharides such as lentinan with antiviral, cholesterol-lowering, anticancer and gut-healing properties.

A basic adaptogenic mushroom complex might contain 250-500mg of each of these mushroom extracts for a total of around 2-3 grams per day. Tailor your blend based on your own health goals and needs.

The Bottom Line on Adaptogenic Mushrooms

Adaptogenic mushrooms contain a spectrum of unique bioactive compounds not found in other herbs and botanicals. Early research suggests they can offer a variety of wellness-promoting benefits for the brain, body, and immune defenses.

From relieving fatigue to enhancing cognition, adaptogens are surging in popularity thanks to their stress-buffering and health-optimizing abilities. An adaptogen-rich mushroom blend can provide protective, restorative and rejuvenating effects for overall well-being and resilience.

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.