Mushrooms can’t eliminate the traffic between your home and your work. They can’t help you interact with family over the holidays. They can’t even manage your budget and pay your bills on time.
And although mushrooms can’t magically get rid of any of the stressors in your day-to-day life, some kinds of mushrooms just might help you feel less stressed by these triggers.
That’s because adaptogenic mushrooms have been found to support healthy stress responses. So it should come as no surprise that these helpful little fungi are popping up everywhere from supplement websites to the grocery aisles.
When big pharma and big ag take notice, it can be easy to dismiss the current fads. But mushrooms have been used for medicinal purposes for ages. Maybe it’s time to get on board the mushroom train.
Adaptogenic Mushrooms Vs. Other Mushrooms
It’s important to clarify the difference between types of mushrooms available these days.
First, medicinal or functional mushrooms can refer to any with health benefits that are not necessarily specific to stress support. Generally speaking, edible mushrooms are a good source of selenium, vitamin D and vitamin B6. They are great for brain health and are high in antioxidants.
Second, adaptogenic mushrooms are not the same as psychedelic mushrooms. These are mushrooms that contain psilocybin, which results in a hallucinogenic response. While these have been decriminalized or legalized in some places and have been used for therapeutic purposes, adaptogenic mushrooms do not contain these compounds and have no mind-altering effects.
What Makes A Mushroom An Adaptogen
Let’s delve into what adaptogenic means as a general term.
Adaptogens are compounds found in edible plants that affect the nervous system by helping them regulate responses to stress and stressors. The key response to stress triggers, especially long-term, is the release of cortisol by the adrenal glands. While cortisol release itself is a normal and healthy response, when it stays elevated over a long period of time, cortisol increases inflammation and can eventually deplete the adrenals.
Weakened immune response, high blood pressure, slowed metabolism, impaired sleep and disregulated blood sugar can all result in chronically elevated cortisol levels.
On the other side of the coin, if you experience fatigue and low cortisol levels, adaptogens may help increase cortisol release.
Adaptogenic mushrooms have been used for thousands of years in both Traditional Chinese Medicine and Ayurvedic Medicine, as well as by peoples indigenous to the Americas.
They are by no means the only adaptogenic foods. Herbs and roots like ashwagandha, ginseng, rhodiola and eleuthero are becoming more well-known and accessible as more and more information comes out about their adaptogenic effects.
Unfortunately, there’s still much research to be done on adaptogenics, especially mushrooms. But while there is plenty to still learn, what information we do have points to mushrooms working differently and not always directly on the adrenal glands.
Instead, mushrooms like reishi and lion’s mane target other areas of the body involved in the stress response.
Reishi
The reishi mushroom has been found to be especially potent for immune support, thanks to its ability to boost white blood cell production. But it can also improve sleep and may be helpful in cases of chronic fatigue syndrome. When consumed in medium- to high-levels, reishi can decrease the risk of depression.
But these reddish brown mushrooms that grow along hardwood trees aren’t particularly tasty and are best taken as a powder or tincture.
Chaga
Found growing exclusively on birch trees and used since the 16th century, chaga can help stimulate the immune system and decrease inflammation. It’s also been traditionally used for gastrointestinal health and may improve insulin sensitivity
Also promising for use for stress, chaga was found to increase physical endurance and help with fatigue.
Lion’s Mane
While lion’s mane is named for its shaggy appearance, it won’t do anything to make your hair look any better. Instead, this fungus may help with feelings of anxiety and even irritation. It can also assist with cognitive function thanks to the hericenones and erinacines found in it.
And quite recently, studies have found lion’s mane to improve performance speed and reduce subjective stress.
Despite its funny appearance and unlike some other adaptogenic mushrooms, lion’s mane can be delicious but doesn’t always cook up like other shrooms.
Cordyceps
Perhaps more than most mushrooms, cordyceps have begun to be more rigorously studied and show promise for stress and overall health. But it is made more complicated by the fact that about 35 types of cordyceps exist.
Studies have found that water-extracted cordycep therapy resulted in signs of suppressed stress response indicated by the adrenal gland, spleen, thymus and thyroid.
And cordyceps may help regulate stress through serotonin and dopamine release and the production of ATP, and has been considered for depression.
Best Mushroom Extractions for Adaptogenic Benefits
While there are many types of mushrooms with different benefits, there are also varying types of ways to extract the beneficial compounds. This is both an alternative to consuming the mushrooms as is (which may not be an option for mushrooms like chaga that are not easily digestible) and allows for higher potency.
Water-soluble extraction uses hot water to break down the tough cell walls without damaging the compounds. This is especially great for accessing polysaccharides.
Alcohol-soluble extraction, which may be done at room temperature or while heated, dissolves certain compounds. This can damage what could be beneficial, but allows extraction of other compounds found deeper in the cell walls. Examples of this are triterpines, which can have potent anti-inflammatory benefits.
Mushroom Words of Warning
It’s important to note that some mushrooms may interact with medications. Having said that, there are a number of doctors that may also encourage the use of adaptogens along with certain medications, as they may support each other.
Reishi supplementation is not recommended for cases of high blood pressure.
Adaptogens aren’t meant to necessarily be used long-term, or as a substitute for getting to the root cause of any health concerns.
Fortunately, these mushrooms are generally considered safe for consumption and use.
While you can throw mushrooms into a delicious stew or scrambled eggs, stuff them or grill them, only certain kinds of mushrooms may help you handle the stressful moments (or let’s be honest, eras) of your life.
It’s important to understand which ones will help you and how. Because, while they may not directly impact your adrenal glands and cortisol levels, adaptogenic mushrooms can still help you manage your stress through regulating inflammation, boosting mood, improving sleep, reducing fatigue and much more.
There is a reason mushrooms have both been used for thousands of years and have also piqued new interest as an adaptogen.
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About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Photos: Photo by Andrew Ridley on Unsplash; Image by Dieter Ludwig Scharnagl from Pixabay; Photo by Kier in Sight Archives on Unsplash