It’s been dubbed the ‘shroom boom’ – the huge increase in demand for products containing ‘medicinal’ mushrooms that, it is claimed, help treat everything from insomnia to poor immunity and the menopause.
Popularity of the products has surged so much that global sales are forecast to more than double to a staggering £16 billion by 2030.
While mushrooms have been used in traditional Chinese medicine for centuries, scientists have only recently started exploring their potential health benefits – and much of their promise appears to stem from their unique adaptation to survive in the dark.
While mushrooms have been used in traditional Chinese medicine for centuries, scientists have only recently started exploring their potential health benefits
‘Indeed, whereas most plants rely on sunlight to help produce the energy they need, fungi possess specialised proteins called enzymes that help them convert dead matter in the soil into the nutrients they need to thrive,’ says Professor Giuseppe Venturella, a leading researcher in mycology (the study of fungi) at the University of Palermo in Sicily.
These enzymes, named adaptogens, appear at least in test tube and animal studies to have potential health benefits, with some research suggesting they may offset the damaging effects of viral infections and stress, for example.
Little wonder, then, there are now a multitude of mushroom-based products – from capsules to coffee, and crisps to powders – claiming to help with everything from anxiety to blood pressure.
But is there any robust scientific evidence to back their use? We asked experts to review some of the most popular mushroom-based products. We then rated them.
Always check with your doctor before trying a new supplement, particularly if you take regular medication.
Capsules to bolster immunity
Mindful Extracts Organic Chaga Mushroom, 60 capsules for £25.99, mindfulextracts.co.uk
CLAIM: ‘Packed full of antioxidants, our chaga mushroom supplement can give your body the nutrients it needs to support digestive health and immunity,’ says the maker. Take two 400mg capsules per day.
EXPERT VERDICT: ‘Chaga mushrooms are rich in an amino acid called ergothioneine, a unique compound humans cannot make,’ says Aidan Goggins, a pharmacist and nutritional medicine director at the longevity consultancy, Kyros Project.
This has ‘potent antioxidant-promoting properties’, which ‘may protect all our cells from the damage associated with ageing’, he says.
‘Many researchers suggest ergothioneine is so vital to human health that it should be classified as a longevity vitamin.’
A review of studies by Columbia University in the US last year found ergothioneine (daily doses range from 5mg to 25mg have been studied) had the ‘potential to enhance function, health and lifespan’.
Each 1g of mushroom powder gives approx 1mg of ergothioneine, so you’ll be getting around 8mg from two capsules – in line with studies saying 5-25mg is beneficial.
However, Professor Venturella says more research is needed to confirm chagas benefits: ‘There is concern it could cause hypoglycaemia – a serious drop in blood sugar – in some people and may also interfere with blood clotting.’
‘It’s also important to be cautious about the provenance of mushrooms as they are natural absorbers of environmental pollutants,’ says Aidan Goggins, who warns that mushrooms sourced from regions with high pollution levels – such as certain areas of China – can carry risks of heavy metal contamination such as lead.
‘Mushrooms harvested in Europe such as these are grown in less contaminated soil and therefore safer,’ he adds.
6/10
‘Coffee’ for more energy
London Nootropics Mojo Coffee, £15 for 12 3.3g sachets, londonootropics.com
CLAIM: A coffee drink that contains cordyceps mushroom (305mg) and ginseng (102mg) that, the maker says, ‘support energy and stamina’ and have ‘strong antioxidant and immune-boosting properties’. Add one sachet to a mug of hot water daily, and stir.
EXPERT VERDICT: ‘Research – including a 2018 study by Kasetsart University in Thailand – has found that cordyceps increase the production of adenosine triphosphate (ATP), molecules that carry energy around the body in our cells in the form of broken-down glucose [sugar],’ says Aidan Goggins.
‘By boosting ATP levels, cordyceps may therefore improve stamina and reduce fatigue.’
Professor Venturella adds: ‘There is some evidence cordyceps could slow blood clotting – which could increase risk of bleeding in people with blood conditions or those taking blood-thinning drugs.’
7/10
Calming supplements
Grass & Co Relax Maitake Mushrooms with Ashwagandha + Magnesium, 60 Vegan Capsules, £25, grassandco.uk
CLAIM: The maker says these capsules ‘support the body’s natural stress response’, helping to provide you with ‘a peaceful state of mind’. Take two 250mg capsules daily.
EXPERT VERDICT: ‘Maitake mushrooms are rich in prebiotics, a type of fibre that feeds bacteria in the gut,’ says Aidan Goggins, adding that one in particular – grifola – is known to help regulate levels of neurotransmitters (chemical brain messengers) and hormones that bolster mood and help regulate the body clock, which may improve sleep.
‘The addition of the herb ashwagandha, magnesium and vitamin B6 could also promote feelings of calmness, as they all have some evidence to show they are important for a healthy nervous system,’ he adds.
A recent review by the University of Malta, published in Food Science & Nutrition, found that maitake mushrooms also have anti-tumour effects, boost immunity and dampen down inflammation at doses of around 250mg.
But Professor Venturella says some people may be allergic to them and should seek immediate medical help if they develop symptoms such as itching, hives, swelling of the lips, tongue or throat, and difficulty breathing.
6/10
Drops that ‘feed the brain’
Bristol Fungarium Lion’s Mane, £29.75 for 50ml, bristolfungarium.com
CLAIM: ‘Lion’s Mane has a long history of use in traditional medicine to boost cognitive function and mental clarity,’ says the maker. Squeeze one drop directly on to the tongue (620mg) twice a day.
EXPERT VERDICT: ‘Studies show Lion’s Mane can enhance mood and cognitive function – it’s thought the bioactive compounds it contains may stimulate nerve growth in the brain – prompting interest in whether taking this mushroom regularly could have benefits for those with early dementia,’ says Aidan Goggins.
One small trial, published in Phytotherapy Research in 2009, found it improved cognitive test scores in older adults with early dementia when taken daily for 16 weeks; another by Chung Shan Medical University in Taiwan in 2021, found similar benefits for those with early Alzheimer’s when taking a 350mg daily supplement.
Professor Venturella says animal studies suggest Lion’s Mane might also improve memory and recall in people without dementia.
‘It also seems generally well tolerated with the only reported side-effects mild stomach discomfort and a rash in a minority of people.’
Aidan Goggins adds: ‘Drops are handy for people who can’t swallow pills and tinctures (where a plant extract is dissolved in alcohol) are an excellent means for extracting and preserving the beneficial compounds in mushrooms.’
8/10
Immune-boosting crisps
Other Foods Crunchy Shiitake Mushrooms, £2.01 for 40g, hollandandbarrett.com
CLAIM: Shiitake mushroom crisps ‘slow baked at low temperatures with just sea salt and 80 per cent less oil than ordinary fried potato based snacks,’ says the maker. One bag provides one of your five-a-day and 100 calories.
EXPERT VERDICT: ‘These might seem like a gimmick but I’m a fan of incorporating whole food forms of medicinal mushrooms into your diet as a way to enjoy some of their health benefits,’ says Aidan Goggins. Shiitake, he adds, ‘is perhaps the most extensively studied’ medicinal mushroom.
They are, for example, known to be rich in lentinan, a type of starch with immune-boosting benefits.
‘Moreover, these mushrooms are baked at low temperatures, which is a plus because roasting at temperatures up to a maximum of 120c protects their active compounds.’
But he adds: ‘Unless you plan on eating a pack several times a week you might be better off also adding in a supplement [of around 500-2,000mg daily according to studies] for a consistent dose.’
6/10
Sleep aid
Mother Made Relax reishi capsules, 60 for £20.69, healf.com
CLAIM: ‘A natural solution to managing stress and anxiety while improving your sleep quality,’ says the maker. Take one to three 450mg capsules per day.
EXPERT VERDICT: Reishi is ‘known as the ‘king of mushrooms’, due to the sheer number of active compounds – over 400 in fact, including beta-glucans and triterpenes – it contains’, says Aidan Goggins.
One recent review found they can help to combat high blood pressure, type 2 diabetes and heart disease, while other studies show its immune system-boosting potential.
He says the evidence for promoting restful sleep however is ‘a little thin’, with only small studies suggesting reishi may have the potential to soothe the nerves ‘so helping support restful sleep’.
Professor Venturella warns they can cause ‘dizziness, dry mouth, headache and an upset stomach’. in some people.
4/10
Extract with anti-cancer properties
Natural Thrive Turkey Tail Mushroom Extract, £10.99 for 60 capsules, naturalthrive.co.uk
CLAIM: ‘Each capsule delivers 600mg Turkey Tail extract, known for its immune-boosting and antioxidant properties,’ says the maker. Take one to two capsules daily.
EXPERT VERDICT: The immune-promoting effects of Turkey Tail mushrooms is largely attributed to a compound called polysaccharide K (PSK), which has been used in Japan as an adjuvant treatment (and add-on to improve the effectiveness of other medicines) for cancer since the 1970s, says Aidan Goggins.
‘Trials show that for stomach, breast and lung cancers, patients who use PSK alongside standard chemotherapy often experience better outcomes and increased survival rates.’
‘It also appears to generally stimulate our immune response and could help protect against viruses such as colds and flu.’
But there are downsides, warns Professor Venturella: ‘Turkey Tail can cause gastrointestinal issues such as bloating, stomach pain, nausea, constipation.’
5/10
Multi-mushroom powder
Laird Superfood Performance Mushrooms, £17.09 for 90g, healf.com
CLAIM: A powdered blend of chaga, maitake, cordyceps, and lion’s mane mushrooms, which the maker says: ‘Provides energy, improves brain function and boosts immunity.’ Add one teaspoon to tea or coffee.
EXPERT VERDICT: ‘In theory opting for a blend of medicinal mushrooms is highly beneficial as they collectively offer overlapping advantages,’ says Aidan Goggins. And some evidence suggests taking them together, rather than separately, may produce an even stronger immune system response due to the way the extracts interact, he says.
However the key to getting the most from such supplements is consuming enough of each mushroom – something that’s harder to manage with a blended formulation.
‘Research indicates that to effectively boost the immune system you need the equivalent of one serving – about 50g – of whole fresh medicinal mushrooms daily,’ he says.
‘The labelling on this product does not make clear how much you’re getting of each of the dried mushroom extracts.’
3/10
…what about beauty benefits?
Dirtea Tremella Mushroom Powder, £28.79 for 30 servings, healf.com
CLAIM: ‘Tremella mushrooms increase the body’s production of hyaluronic acid and collagen to thicken hair, strengthen nails and reduce fine lines and wrinkles.’ Add 2g to your favourite hot drink.
EXPERT VERDICT: ‘Test tube studies show some of the active compounds in tremella mushrooms may have positive skin benefits – such as better wound healing and reduced pigmentation – but no scientific research has actually been done on humans,’ says Dr Sophie Momen, a consultant dermatologist at the Cadogan Clinic, London.
‘It’s also not clear what dose would be required to achieve any positive benefits and none of the studies to date have looked at the safety profile of humans consuming tremella mushrooms.’
2/10
