What Is a Functional Mushroom? Types, Benefits, and How to Use Them

In recent years, the wellness world has been abuzz with talk of functional mushrooms. But what exactly are they, and why are they gaining so much attention?

In this comprehensive guide, we’ll delve into the fascinating world of functional mushrooms, exploring their origins, key benefits, and how you can incorporate them into your daily routine to harness their full potential.

Whether you’re a seasoned wellness enthusiast or simply curious about the power of nature’s remedies, join us on a journey to discover the extraordinary benefits of functional mushrooms and unlock a new realm of vitality and wellness.

Let’s dive in!

What Are Functional Mushrooms?

Functional mushrooms, also known as medicinal mushrooms or adaptogenic mushrooms, are a group of fungi that have been used for centuries in traditional medicine systems, particularly in Asian cultures like Chinese and Japanese medicine. 

These mushrooms are valued for their potential health benefits and are often consumed for their medicinal properties.

Types of Functional Mushrooms to Know

Functional mushrooms have gained popularity for their potential health benefits and culinary uses. Here are some common types to know:

Reishi (Ganoderma lucidum)

Known as the “mushroom of immortality,” reishi is traditionally used in Chinese medicine for its potential immune-boosting properties and stress-reducing effects.

Lion’s Mane (Hericium erinaceus)

This mushroom is recognized for its unique appearance resembling a lion’s mane. It’s believed to support cognitive function and nerve health, potentially aiding in memory and concentration.

Cordyceps (Cordyceps sinensis)

Cordyceps are known for their energy-boosting properties and potential to enhance athletic performance. They are also believed to support respiratory health and immune function.

Chaga (Inonotus obliquus)

Chaga grows on birch trees and has a dark, woody appearance. It’s rich in antioxidants and may support immune function and overall health.

Turkey Tail (Trametes versicolor)

Named for its colorful, fan-shaped appearance resembling a turkey’s tail, this mushroom is rich in polysaccharides, which may support immune function and gut health.

Shiitake (Lentinula edodes)

While commonly used in culinary dishes, shiitake mushrooms also have potential health benefits. They contain compounds like lentinan, which may support immune function.

Maitake (Grifola frondosa)

Also known as hen of the woods, maitake mushrooms are rich in antioxidants and beta-glucans, which may support immune function and overall health.

Agaricus blazei (Agaricus subrufescens)

Native to Brazil, this mushroom is believed to have immune-boosting properties and may support cardiovascular health.

Benefits of Functional Mushrooms: What The Research Shows

Here are some of the benefits of functional mushrooms as shown by scientific studies:

Immune Support

Various types of functional mushrooms, such as reishi, shiitake, and maitake, have been found to possess immunomodulatory properties. 

They contain polysaccharides, beta-glucans, and other compounds that can enhance the activity of immune cells, potentially helping the body defend against infections and diseases.

Antioxidant Properties

Many functional mushrooms are rich in antioxidants, such as phenols and flavonoids, which can help neutralize harmful free radicals in the body. Antioxidants play a crucial role in reducing oxidative stress and inflammation, which are associated with various chronic diseases and aging.

Anti-inflammatory Effects

Compounds found in certain mushrooms, such as cordycepin in Cordyceps militaris, have demonstrated anti-inflammatory effects in studies. 

Chronic inflammation is linked to numerous health issues, including cardiovascular disease, arthritis, and certain cancers, so reducing inflammation can have significant health benefits.

Adaptogenic Effects

Some functional mushrooms, like reishi and lion’s mane, are considered adaptogens, meaning they may help the body adapt to stressors and promote overall resilience. 

Adaptogens are believed to support the body’s ability to maintain balance (homeostasis) during times of physical or mental stress.

Cognitive Health

Lion’s mane mushroom has received attention for its potential cognitive benefits. Research suggests that compounds called hericenones and erinacines found in lion’s mane may stimulate the growth of nerve cells and support cognitive function [1]. 

Studies in animals and humans have shown promising results for improving memory and cognitive function.

Antimicrobial Properties

Certain mushrooms exhibit antimicrobial properties, which may help inhibit the growth of harmful microorganisms such as bacteria, viruses, and fungi. This could potentially contribute to preventing infections and supporting overall health.

Digestive Health

Functional mushrooms like shiitake and maitake contain dietary fibers and other compounds that may promote digestive health. These mushrooms may help support the growth of beneficial gut bacteria, improve digestion, and relieve gastrointestinal issues.

Blood Sugar Regulation

Some research suggests that certain mushrooms, such as maitake and reishi, may help regulate blood sugar levels. 

Compounds like polysaccharides and triterpenes found in these mushrooms have shown potential in improving insulin sensitivity and reducing blood glucose levels in animal and human studies.

How to Incorporate Functional Mushrooms Into a Diet

Incorporating functional mushrooms into your diet can be a delightful and nutritious addition. Here are several ways to do so:

Mushroom Powder Supplements

Many functional mushrooms are available in powder form, such as reishi, chaga, lion’s mane, and cordyceps. You can easily incorporate these powders into smoothies, juices, soups, or even sprinkle them onto your meals.

Teas and Infusions

Brewing mushroom coffees, teas or infusions is another popular method. Simply steep dried mushrooms in hot water to create a flavorful and health-boosting beverage. Add other herbs or spices to enhance the taste if desired.

Mushroom Broths and Stocks

Use mushroom broths or stocks as a base for soups, stews, and sauces. You can either make your own by simmering mushrooms in water or purchase pre-made mushroom broth from stores.

Stir-fries and Sauteés

Add sliced or diced functional mushrooms like shiitake, maitake, or oyster mushrooms to stir-fries, sautés, or vegetable dishes. They can add a rich umami flavor and texture to your meals.

Mushroom Toppings

Use sautéed or roasted mushrooms as a topping for pizzas, salads, sandwiches, or pasta dishes. They can elevate the flavor profile of your meals while providing an extra nutritional boost.

Mushroom Snacks

Enjoy mushroom-based snacks like mushroom gummies, chips, jerky, or mushroom-infused popcorn as a tasty and convenient way to incorporate them into your diet.

Mushroom Supplements

Consider taking mushroom supplements in capsule or tablet form if you prefer a more convenient option. 

These supplements typically contain concentrated extracts of functional mushrooms and can be taken daily as part of your routine.

Mushroom-Enhanced Recipes

Look for recipes specifically designed to incorporate functional mushrooms, such as mushroom risottos, mushroom burgers, mushroom tacos, or mushroom omelet. 

Get creative in the kitchen and experiment with different ways to enjoy mushrooms in your favorite dishes.

Do Functional Mushrooms Have Side Effects?

While functional mushrooms are generally considered safe for most people when consumed in moderation, it’s essential to be aware that they may still have potential side effects and interactions with certain medications or health conditions. 

Here are some considerations:

• Allergic Reactions Some individuals may be allergic to certain types of mushrooms. Allergic reactions can range from mild to severe and may include symptoms like itching, rash, difficulty breathing, or swelling.

• Digestive Issues: Consuming large amounts of certain mushrooms or certain mushroom extracts may lead to digestive discomfort, such as bloating, gas, or diarrhea, especially in sensitive individuals.

• Interactions with Medications: Functional mushrooms may interact with certain medications, particularly those that affect the immune system or blood clotting. 

If you are taking any medications, it’s essential to consult with a healthcare professional before adding functional mushrooms to your routine.

• Blood Sugar Regulation: Some functional mushrooms, such as reishi and cordyceps, may affect blood sugar levels. Individuals with diabetes or other conditions affecting blood sugar should monitor their levels closely when consuming these mushrooms.

• Autoimmune Conditions: Because functional mushrooms can modulate the immune system, individuals with autoimmune conditions should exercise caution when using them, as they may exacerbate certain symptoms or interfere with medications used to manage autoimmune diseases.

• Pregnancy and Breastfeeding: There is limited research on the safety of functional mushrooms during pregnancy and breastfeeding. 

Therefore, it’s best to err on the side of caution and avoid them or consult with a healthcare professional before using them during these times.

• Toxicity: While most functional mushrooms used for culinary or medicinal purposes are non-toxic, there are some species of mushrooms that are poisonous and can cause serious harm or even death if ingested. 

It’s crucial to be able to correctly identify the mushrooms you are consuming or consult a knowledgeable source.

Who Should Avoid Functional Mushrooms?

While functional mushrooms offer numerous potential health benefits, there are certain individuals who should exercise caution or avoid them altogether:

• Immunocompromised Individuals
• Pregnant and Breastfeeding Women
• Allergic Individuals
• Individuals with Bleeding Disorders
• Those with Diabetes or Blood Sugar Issues
• People with Autoimmune Conditions
• Children
• Individuals with Digestive Disorders 

A Final Word on Functional Mushrooms

Functional mushrooms have garnered significant attention for their potential health benefits, including immune support, cognitive enhancement, stress reduction, and more. 

While research on their efficacy is ongoing, many people have reported positive experiences with incorporating functional mushrooms into their wellness routines.

However, it’s crucial to approach the use of functional mushrooms with awareness and caution. 

Like any dietary supplement or herbal remedy, functional mushrooms may not be suitable for everyone, and they can have side effects or interact with certain medications or health conditions.

References:

1. Lai PL, Naidu M, Sabaratnam V, Wong KH, David RP, Kuppusamy UR, Abdullah N, Malek SN. Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. Int J Med Mushrooms. 2013;15(6):539-54. doi: 10.1615/intjmedmushr.v15.i6.30. PMID: 24266378.