Do Medicinal Mushrooms Live Up to the Hype? Exploring the Benefits and Myths

In recent years, mushrooms have risen to superfood stardom, taking center stage in health and wellness conversations. From medicinal varieties like reishi and lion’s mane to culinary staples like shiitake and portobello, these fungi have been touted for their ability to boost immunity, enhance brain function, and even combat aging.

But do mushrooms truly deserve this level of praise, or are they just another overhyped health trend? 

Click to Jump Ahead:

• The Nutritional Power of Mushrooms
• Mushrooms and Adaptogens: A Winning Combo?
• Are Mushrooms a Wellness Must-Have?
• The Verdict on Mushrooms

Mushrooms for medicine is not a new concept, they have been a part of many cultures for centuries. Over the last few years, however, we have witnessed a ‘shroom-boom’ with mushroom-based products, including food, drinks, supplements, and pharmaceutical products, exploding. In fact, the pharmaceutical use of mushrooms is predicted to be the fastest-growing area of the market.

Currently, the market is valued at $26.7 billion (2021) and is anticipated to grow to $65.8 billion by 2030.  World production of mushrooms is reported to have increased more than 30-fold from 1978 to 2017 and is anticipated to reach over 20 million tons in 2026.  The top four consumed edible mushrooms are shitake, white button, oyster, and wood ear mushrooms. 

Read Next: Rethinking Your Relationship with Food During Menopause

The Nutritional Power of Mushrooms

Mushrooms are undeniably packed with nutrients. They’re a low-calorie source of fiber, protein, and antioxidants. Certain types, such as cremini and shiitake, also contain vitamins and minerals like selenium, vitamin D, and B vitamins, which are essential for energy production and immune health.

Medicinal mushrooms, like reishi, chaga, and cordyceps, are particularly celebrated for their purported health benefits. For example:

• Reishi is often called the “mushroom of immortality” for its potential to reduce stress and support immune function.
• Lion’s Mane has gained attention for its potential to improve cognitive function and even promote nerve regeneration.
• Chaga is rich in antioxidants and is said to help fight inflammation and oxidative stress.

The science supporting these claims is promising but still developing. While early studies are encouraging, much of the evidence comes from animal research or small human trials, so it’s important to interpret the findings cautiously. Moreover, within the research, we have different strains of mushroom types, various potencies, doses, periods of use, creating more limitations to understanding the magical versus the mediocre value of mushrooms.

The mechanism for why mushrooms may have medicinal properties for humans is not fully understood, but it is believed to be related to the relationship of mushrooms with microbes. Among mushrooms, the strongest evidence we have is the value for immune system benefits stress reduction with its adrenal system impacts. In fact, cancer treatment in areas such as China and Japan include mushrooms with chemotherapy and radiation regimes.

Mushrooms and Adaptogens: A Winning Combo?

Adaptogens are natural substances believed to help the body adapt to stress and restore balance. Many mushrooms, particularly reishi and cordyceps, fall into this category. Advocates claim that consuming these fungi regularly can enhance energy levels, improve sleep quality, and even regulate hormonal imbalances. However, adaptogens aren’t a quick fix, and their effectiveness can vary from person to person.

Menopause & Mushrooms

What is important also to know is the level of nutrients can vary based on the type of mushroom, duration and exposure to UVV, cooking methods, and other factors. For example, UVB-exposed mushrooms increase and maintain serum D levels to a similar degree as vitamin D supplements.

Consuming certain mushrooms for an immune system boost appears to be valuable. In addition, there is some evidence for other benefits of mushrooms for blood glucose regulation and metabolic support, reducing oxidative stress to promote longevity, cardiac protective aid, digestion, anti-inflammation, as well as brain benefits like mood, memory and learning.  

• Brain Health such as mood swings, anxiety, memory: Lion’s mane & Turkey tail
• Gut Heath such as digestion, digestive disorders: Chaga & White button
• Cardiometabolic Health such as diabetes, blood glucose regulation, weight, blood pressure: Reishi, Shitake, Oyster
• Immune (Adrenal) & Anti-aging Health such as oxidative stress, adrenal support, inflammation: Reishi, Turkey tail, Shitake, Chaga, Lion’s mane, White button

The table below is a cheat sheet for some of the most popular mushrooms and their benefits. It does not cover all the mushroom species that exist or have been researched.

Are Mushrooms a Wellness Must-Have?

While it is exciting times for funghi fans as mushrooms offer undeniable health benefits, but they aren’t a magic bullet. Their impact depends on the type of mushroom, how it’s consumed (raw, cooked, powdered, or in supplement form), and the individual’s overall diet and lifestyle. It is also currently difficult to conclude effective doses.

There are limited double-blinded, randomized, clinical control trials on humans and within this research, there are differences in extract types, dosage levels, and other variables. Identifying the molecules, metabolites chemical characterizations, mechanism of action all requiring further research. 

We are currently in the ‘wild west’ of funghi. We cannot ascertain the true benefits or false claims of mushrooms’ medicinal properties. Incorporating mushrooms into your meals can be a delicious way to add nutrients, but relying on them alone for major health transformations may lead to disappointment.

Read Next: Why You're Gaining Weight in Menopause (and What to Eat About It)

Tips for Adding Mushrooms to Your Life

• In the Kitchen: Add fresh mushrooms to soups, stir-fries, and salads. Their umami flavor enhances dishes while boosting nutrition.
• Supplements: If you’re curious about medicinal mushrooms, look for high-quality powders or capsules from reputable brands. Check the ingredient list closely including how much mushroom is actually included. Be sure to check for third-party testing to ensure purity.
• Daily Rituals: Try mushroom-based coffees or teas as a replacement for traditional caffeine. Many people find these to be a gentler energy boost.

The Verdict on Mushrooms

Mushrooms are far from mediocre, but whether they live up to the hype depends on your expectations. They’re a valuable addition to a balanced diet and can offer unique health benefits, but they’re not a cure-all. As with any health trend, it’s wise to approach mushrooms with an open mind and realistic expectations. When combined with other healthy habits, these fungi can certainly earn their place on your plate – or in your cup!

If you are interested in learning more, we suggest clicking on the links in this article. In addition, Blumfield and colleagues (2020), have written a good paper reviewing research completed to date. Christopher Hobb’s also has a book called: Medicinal Mushrooms: The Essential Guide.

Get more health and nutrition tips for your menopause journey!

Book a 1-1 consultation with one of our nutrition experts today!