Mushroom Supplements: Benefits, Risks And When To Avoid (2024)

“Mushroom supplements are dried and milled mushrooms that are usually sold in capsule or powder form,” says Danielle Kelvas, M.D., a medical advisor for prebiotic drink company R’s KOSO based in Chattanooga, Tennessee. “These supplements offer a way to get the nutritional and health benefits of mushrooms without cooking or eating them.”

There are a wide variety of mushroom supplements available, about 200 of which are thought to have medicinal effects in the human body, according to Rachael Richardson, a registered dietitian and licensed nutritionist based in Raleigh, North Carolina.

Traditionally used in Chinese Medicine, some types of mushrooms, such as reishi and turkey tail, may provide certain health benefits, including stress reduction, immunity support and increased mental sharpness.

Some of the most popular mushroom varieties used in supplements include:

• Reishi (Ganoderma lucidum) has been used to treat conditions such as cancer, Alzheimer’s disease and diabetes, although more research is needed to determine reishi mushrooms’ efficacy in these treatments.
• Turkey tail (Trametes versicolor or Coriolus versicolor) has been used to treat lung conditions in traditional Chinese medicine and is approved in Japan as an immune-boosting supplement to individuals undergoing cancer treatment. However, the Food and Drug Administration (FDA) hasn’t approved Turkey Tail as a treatment for cancer or any other medical condition.
• Shiitake (Lentinula edodes) may protect against viral infections, such as COVID-19. A 2022 study in Food Chemistry Advances suggested that consuming shiitake mushrooms may be beneficial in the treatment of COVID-19, thanks to its antiviral, anti-inflammatory, and immunomodulatory properties^[1]Arunachalam K, Sasidharan S, Yang X. A concise review of mushrooms antiviral and immunomodulatory properties that may combat against COVID-19. Food Chemistry Advances. 2022;100023. A concise review of mushrooms antiviral and immunomodulatory properties that may combat against COVID-19.. Food Chemistry Advances. 2022;100023.. .
• Lion’s mane (Hericium erinaceus), may reduce symptoms of anxiety, depression and PTSD, by minimizing inflammation and by encouraging nerve growth, both of which influence mental health, according to Richardson. A 2021 study in the Journal of Food Biochemistry also suggests Lion’s mane may be an antioxidant with anticancer properties^[2]Ghosh S, Nandi S, Banerjee A, et al. Prospecting medicinal properties of Lion's mane mushroom. Journal of Food Biochemistry. 2021;45(8):e13833. .
• Cordyceps may have anti-cancer, anti-diabetic, anti-fatigue and anti-aging properties, based on results from pre-clinical studies, according to a 2021 study in Frontiers in Pharmacology^[3]Das G, Shin H-S, Leyva-Gómez G, et al. Cordyceps spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials. Frontiers in Pharmacology. 2020;11. .
• Chaga (Inonotus obliquus) may help reduce swelling and inflammation and boost the immune system.
• Agaricus blazei Murrill, commonly known as sun mushroom may enhance chemotherapy treatment and help reduce side effects of many conventional chemotherapy drugs, according to a 2022 study in Pharmacological Research: Modern Chinese Medicine^[4]Bertollo A, Mingoti M, Plissari M, et. al. Araricus blazei Murrill Mushroom: A Review on the Prevention and Treatment of Cancer. Modern Chinese Medicine. 2022;2:100032. .
• Psilocybin, a psychedelic mushroom with intoxicating, psychoactive properties, has been used to treat depression, end-of-life mood disorders, such as depression in people with terminal diagnoses, and addiction. Unlike the other mushroom supplements, psilocybin is prescribed and administered by specially trained providers, usually in a controlled, safe environment, such as retreat settings.
• “Psilocybin is growing in popularity for its impact on mental health, PTSD-recovery and treatment-resistant depression,” says Dr. DeCesaris.

Research regarding the veracity of some health claims about mushroom supplements is limited and the mushroom dietary supplements aren’t approved by the U.S. Food and Drug Administration (FDA) for medicinal use. However, people may consider using mushroom supplements for a number of other reasons, including stress and mental health symptom management.

“People may use mushroom supplements as wellness tools to help manage stress,” explains Dr. DeCesaris. Some studies suggest that Lion’s mane may help reduce symptoms of anxiety and depression as well as improve a person’s general sense of well-being.

Mushroom supplements may also improve immune function, explains Dr. Kelvas. As a result, mushrooms are often used by individuals with medical conditions like cancer (consult the oncology team before taking any mushroom supplements). Studies have also shown mushroom supplements may be beneficial against viruses, such as COVID-19.

How to Use Mushrooms Supplements

Mushroom supplements are commonly available in the following forms:

• Capsules
• Tablets
• Liquid tinctures
• Dried powder
• Tea

“You can find supplements online through companies that create functional foods and drinks or even in your local stores,” says Dr. DeCesaris.

“Dosage [of mushroom supplements] varies depending on the type of mushroom and the product’s concentration,” adds Dr. Kelvas. For example, the recommended dose of lion’s mane is approximately 3 grams per day while the recommended dose for reishi mushrooms is approximately 5 to 6 grams per day, according to Dr. DeCesaris. “Every person may respond differently and may need to start low and slowly increase the dose to see how they respond,” she adds.

Mushroom supplements can also be used in coffee form, notes Dr. DeCesaris. “Mushroom ‘coffee’ is a popular swap for regular coffee when a person might want to ditch the caffeine but still experience mental alertness in the morning,” she says. “Plus, cordyceps mushrooms have more of an energizing effect, helping to offset fatigue that often accompanies stress.”

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“Most mushroom supplements are generally safe for consumption,” explains Dr. Kelvas. However, some individuals may experience side effects after taking mushroom supplements, according to Dr. Kelvas and Dr. DeCesaris. Side effects can include:

• Dry mouth
• Itchiness
• Gastrointestinal distress and diarrhea
• Allergic reactions

Mushroom supplements can also interact with certain medications, such as:

• Blood thinners. Ingesting reishi or chaga mushrooms when taking medications that slow blood clotting may cause bruising and bleeding, as the supplements can slow blood clotting.
• Blood pressure medication. As reishi mushrooms may lower blood pressure, it’s not recommended to take reishi supplements with blood pressure medications, as this may result in low blood pressure readings.
• Diabetes medication. Reishi mushrooms may lower blood sugar, which can be particularly dangerous in people with diabetes who are already taking medication to balance their blood sugar.

Individuals with some bleeding disorders, such as hemophilia, in which the blood doesn’t clot as it should, or individuals who undergo surgery may experience an increased risk of bleeding when taking reishi mushrooms. People who are pregnant or breastfeeding should also avoid reishi mushrooms as well, as more research is needed to determine their safety in these situations.

Experts recommend people interested in adding a mushroom supplement to their daily health regimen consider the following when making their selection:

• Research the benefits. “The type of mushroom should be based on your specific health needs,” says Dr. Kelvas. “Any existing medical conditions, such as severe liver or kidney disorders or heart conditions should also be taken into account. Certain mushrooms, like Reishi, can negatively interact with medications that treat liver, kidney, and heart conditions.”
• Check for purity. Dr. Kelvas recommends selecting supplements that are certified organic and free from contaminants, such as toxic heavy metals and sediments that can accumulate in soil where the mushrooms are grown.
• Check the extract ratio. It’s important to determine the dosage of mushrooms the body actually absorbs, explains Dr. DeCesaris. “Higher extraction ratios generally indicate that more of the whole body of the mushroom is used in making a supplement. For example, a 4:1 extraction ratio would mean that 4 pounds of the mushroom are used to make each pound of extract.” However, a higher ratio doesn’t necessarily indicate a better product, since a poor yield could mean that it takes more mushrooms to get the same amount of extract, she says.

“Look for labels that list the exact amount of mushroom extract, and aim for guaranteed concentrations of 30% or more beta-glucan content.” Most mushroom extracts typically have a 12:1 or 15:1 ratio, notes Dr. DeCesaris, adding that individuals should consult a health care professional to find a product that meets their specific needs.

• Research quality and source. Check that the product is third-party tested and that it’s made by a reputable company that’s honest about its production practices, says Dr. Kelvas. “You should be able to find where mushrooms are sourced on the supplement website, if not directly on the label,” adds Dr. DeCesaris.