Adaptogens have been at the centre of holistic health discussions for years, and their popularity continues to surge. But what are they, and why are they so important for our wellbeing? Adaptogens are non-toxic plants, including certain herbs and mushrooms, that may help the body resist physical, chemical, and biological stressors. They work by supporting and balancing our adrenal system, which is responsible for managing the body's hormonal response to stress [1]. This blog, reviewed by our in-house Registered Dietitian, will dive deeper into a specific group of adaptogens: adaptogenic mushrooms, focusing on their potential health benefits, uses, and considerations.
The Power of Adaptogenic Mushrooms
Adaptogenic mushrooms are a class of fungi known for their potential health-enhancing properties. They have been used in traditional medicine for centuries, particularly in Asia, and include varieties such as Reishi, Cordyceps, Chaga, Lion's Mane, and Shitake. These mushrooms are believed to help support the body's natural resistance to stress, fatigue, and illness. They may also offer cognitive, cardiovascular, and immune support, among other benefits [2].
Reishi
Reishi, known as the "Mushroom of Immortality," has been used in Eastern medicine for over 2,000 years. This mushroom is believed to boost the immune system, reduce stress, improve sleep, and lessen fatigue. Some studies even suggest it may have anticancer properties [3]. Explore our Reishi-based products [here]
Cordyceps
Known for its energy-boosting properties, Cordyceps might just be your go-to adaptogen for an energy kick. It has been linked to improved athletic performance and anti-aging properties [4]. Whether you’re an athlete or just need a pick-me-up during your day, our Cordyceps products [here].
Lion's Mane
This adaptogen gets its name from its unique appearance, reminiscent of a lion's mane. Lion's Mane is believed to support brain health, enhance cognitive function, and improve mood and focus [5]. To give your brain a natural boost, check out our Lion’s Mane offerings [here].
Chaga
Chaga, the “King of Mushrooms,” is a nutrient-dense superfood known for its high antioxidant content. Studies suggest it may improve physical endurance and reduce inflammation [6]. For a potent antioxidant boost, explore our Chaga products [here].
Shitake
Shitake mushrooms aren't just delicious; they're also brimming with health benefits. They have been shown to support heart health, boost the immune system, and could even have anticancer properties [7]. Savour the taste and the benefits of Shitake with our variety of Shitake products [here].
Forms of Adaptogenic Mushrooms
Adaptogenic mushrooms can be consumed in various forms, each offering different methods of integration into your lifestyle. They can be found as powders, capsules, tinctures, and even incorporated into foods and drinks like coffee, tea, and cacao [8]. Powders can be mixed into smoothies, coffee, or foods. Capsules and tinctures are more convenient for those on the go, while mushroom-infused food and beverages offer a delightful and comforting way to enjoy these fungi's potential benefits.
Powder
Mushroom powders are probably the most versatile form of adaptogens. They are made by drying and then grinding mushrooms into a fine powder. You can add these powders to smoothies, soups, teas, coffee, or even sprinkle them on top of your meals. The powders are excellent for those who want to easily incorporate the benefits of adaptogenic mushrooms into their diet. Check out our variety of mushroom powders [here].
Capsules
For those who prefer a more traditional approach to supplementation, mushroom capsules can be a great choice. They offer a convenient and tasteless way to enjoy the benefits of adaptogenic mushrooms. Simply take them with a glass of water as part of your daily supplement routine. Browse our selection of mushroom capsules [here].
Tinctures
Mushroom tinctures are concentrated liquid extracts that provide a potent dose of adaptogenic benefits. Tinctures can be easily absorbed and quickly get to work in your body. They can be taken directly under the tongue or added to water, tea, or juice. Find our high-quality mushroom tinctures [here].
Mushroom-Infused Coffee and Cacao
For a delicious and invigorating twist, try mushroom-infused coffee or cacao. These blends take the rich, comforting flavours of coffee or cacao and add in the adaptogenic power of mushrooms. It’s a tasty and easy way to gain the benefits of adaptogenic mushrooms each day. Try our delightful mushroom-infused coffee and cacao products [here].
Adaptogenic Mushrooms and Pregnancy
When it comes to pregnancy and breastfeeding, safety is paramount. While adaptogenic mushrooms have numerous health benefits, it's important to consult with a healthcare provider before starting any new supplement regimen during pregnancy or while breastfeeding.
There is limited research available on the safety of adaptogenic mushrooms during pregnancy and lactation. Therefore, their use is often not recommended as a precautionary measure. Each individual is unique, and while certain substances may be safe for some, they may not be for others, especially during these sensitive times.
Certain adaptogens may have stimulatory effects or interact with hormones, which could potentially impact pregnancy or breastfeeding. Reishi, for example, has been found to have anti-platelet properties, meaning it can affect blood clotting. This could potentially have an impact during labor and delivery [9].
Shiitake, Maitake, and Cordyceps are generally considered safe, but still, they should be used under medical supervision during these times.
It's important to note that while some adaptogenic mushrooms may be considered safe during pregnancy or breastfeeding, the quality of the supplement is crucial. Always ensure that you're purchasing supplements from a reputable source, like WellEasy, that provides high-quality, independently tested, and sustainably sourced products.
Possible Side Effects
Adaptogenic mushrooms are generally considered safe for most people when used as directed. However, like all supplements, they can occasionally cause side effects or interact with other medications. Always consult with a healthcare provider before starting any new supplement regimen.
Possible side effects can depend on the type of mushroom, dosage, and individual response. Some of the most commonly reported side effects include:
- Digestive upset: This can include symptoms such as nausea, bloating, gas, or diarrhoea. These symptoms can often be managed by starting with a lower dose and gradually increasing as your body adjusts.
- Allergic reactions: As with any food or supplement, some individuals may be allergic to certain types of mushrooms. Symptoms of an allergic reaction can include rash, itching, swelling, severe dizziness, and trouble breathing.
- Drug interactions: Certain adaptogenic mushrooms may interact with other medications. For example, Reishi mushrooms may increase the risk of bleeding in individuals taking anticoagulant or antiplatelet drugs [9].
- Changes in blood sugar levels: Some adaptogenic mushrooms, like Reishi and Cordyceps, may lower blood sugar levels. This could potentially interfere with blood sugar control in individuals with diabetes or those taking medication to control their blood sugar [10, 11]
These potential side effects are why it's important to talk with a healthcare provider before starting a regimen with adaptogenic mushrooms, especially if you have any underlying health conditions or are currently taking any medication.
When to Expect Results
Adaptogens, including adaptogenic mushrooms, work subtly and cumulatively over time. They are not quick-fix solutions but rather support long-term health and wellbeing. Many people begin to notice changes after several weeks to a couple of months of consistent use. However, individual experiences can vary widely.
Combining Different Mushrooms
Combining different adaptogenic mushrooms can certainly be beneficial, as each mushroom has its unique profile of nutrients and bioactive compounds. Just like consuming a diverse diet helps to ensure you receive a wide range of nutrients, consuming a variety of adaptogenic mushrooms can offer a broader spectrum of benefits.
For instance, Chaga is known for its antioxidant properties, while Lion's Mane is renowned for its neuro-protective benefits. Having both in your coffee would give you a combination of these benefits in one serving.
However, it's essential to listen to your body and note how you react to these combinations. Some people may find that they prefer taking different mushrooms at different times of the day or that they respond better to certain mushrooms.
As always, starting with a lower dose and gradually increasing it as your body adjusts can be a good strategy when introducing new supplements.
Furthermore, keep in mind that while adaptogenic mushrooms can provide health benefits, they are most effective when used as part of a holistic wellness strategy that includes a balanced diet, regular exercise, adequate sleep, and good stress management techniques.
Lesser Known Adaptogenic Mushrooms: Tremella, Turkey Tail, and Maitake
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Tremella Mushroom: A 2016 study in the journal Food & Function found that Tremella mushroom could help protect against neurodegenerative disorders due to its antioxidant and anti-inflammatory properties [12].
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Turkey Tail Mushroom: Turkey Tail's potential immune-supporting benefits have been a subject of numerous studies. One such study published in the journal Global Advances in Health and Medicine found evidence suggesting that Turkey Tail could modulate the immune system [13].
- Maitake Mushroom: Research has suggested that Maitake mushroom could help regulate blood sugar levels. A 2015 study in the Journal of Pharmacy and Pharmacology indicated that a polysaccharide found in Maitake mushroom could have anti-diabetic effects [14].
Please note that while these studies suggest potential benefits of these mushrooms, more research is needed, especially in human trials. It's also crucial to remember that while supplements like these can support health, they are not a substitute for a balanced diet, regular exercise, sufficient sleep, and effective stress management.
What About Mushrooms & Mould?
The concern about mould in adaptogenic mushrooms is a valid one, as fungi can sometimes be contaminated with mould, especially if they're not properly handled and stored. However, reputable companies take several measures to ensure the purity and safety of their mushroom products.
Mushrooms intended for human consumption are typically grown in controlled environments that reduce the risk of mould contamination. They are also carefully dried and stored to prevent mould growth. High-quality mushroom supplements undergo rigorous testing for contaminants, including harmful moulds, bacteria, heavy metals, and pesticides.
In the case of any contamination, such as mould, it could potentially have negative effects on health, especially for individuals with weakened immune systems or mould allergies. Some moulds produce mycotoxins, which are toxic compounds that can cause various health issues if ingested.
Therefore, it's crucial to purchase mushroom supplements from reputable sources that are transparent about their quality control practices.
Adaptogenic Mushroom Recipes
This recipe combines the benefits of coffee with the adaptogenic properties of Lion's Mane and Cordyceps. Both of these mushrooms are known for their cognitive and energy-enhancing properties.
Adaptogenic Mushroom Coffee Recipe
Ingredients:
Instructions:
- Brew a cup of your favorite coffee.
- While your coffee is brewing, add the Lion's Mane and Cordyceps mushroom powders to a blender.
- Once the coffee is ready, add it to the blender along with the MCT or coconut oil.
- Blend the mixture until it's frothy and well combined. This should take about 20-30 seconds.
- Taste and add sweetener if desired, then blend for a few more seconds.
- Pour your adaptogenic mushroom coffee into a cup, and it's ready to enjoy!
This frothy and energizing coffee is a great way to start your day on a high note. Remember, as with any dietary supplement, it's essential to listen to your body and adjust usage and dosage accordingly.
Here's a simple recipe for a Reishi Mushroom Hot Cacao that you can enjoy in the evening.
Reishi Mushroom Hot Cacao
Ingredients:
Instructions:
- In a small saucepan, heat the almond milk over medium heat until it's warm but not boiling.
- While the milk is heating, add the raw cacao powder and Reishi mushroom powder to a blender.
- Once the almond milk is warm, add it to the blender.
- Blend the mixture until it's frothy and well combined. This should take about 20-30 seconds.
- Taste and add sweetener if desired, then blend for a few more seconds.
- Pour your Reishi Mushroom Hot Cacao into a mug, and it's ready to enjoy!
This calming and delicious hot cacao is the perfect way to wind down in the evening. As always, remember that dietary supplements should be used as part of an overall balanced lifestyle and consult with a healthcare provider before starting any new supplement regimen.
Conclusion: Key Points to Remember
- Adaptogenic mushrooms may help the body resist various stressors by supporting and balancing our adrenal system.
- They can be consumed in various forms including powders, capsules, tinctures, and even in foods and beverages.
- Always consult a healthcare provider before starting any new supplement regimen, especially during pregnancy, breastfeeding, or if you have any underlying health conditions.
- While generally safe for most people, adaptogenic mushrooms can cause side effects in some individuals.
- Adaptogenic mushrooms work subtly and cumulatively, and many people start noticing changes after several weeks to a couple of months of consistent use.
- It can be beneficial to consume a variety of adaptogenic mushrooms due to their unique potential benefits.
- Less commonly known adaptogenic mushrooms like Tremella, Turkey Tail, and Maitake also offer unique potential health benefits.
Adaptogenic mushrooms offer a natural way to support your body's resilience to stress and enhance overall wellness. While more research is needed, particularly in human trials, preliminary studies and centuries of traditional use suggest these fascinating fungi may be a valuable addition to a balanced lifestyle. If you're ready to get started or want to learn more about adaptogenic mushrooms, we invite you to explore our online store [here].
