Best Functional Mushrooms for Beginners
Functional mushrooms, also known as medicinal mushrooms, are a collection of edible and therapeutic fungi with a long history in traditional Chinese medicine for promoting health and wellness. These functional mushrooms are increasingly recognized for their potential health benefits, such as boosting the immune system, enhancing natural immunity, and reducing inflammation. These healing mushrooms are rich in bioactive compounds like beta-glucans, terpenoids, and polyphenols, contributing to their healing effects.
• Choosing the Right Mushroom Supplement
• Beginner’s Guide to Medicinal Mushrooms
• Mushroom Wellness Routine #1
• Mushroom Wellness Routine #2
• Natural Health with Mushrooms: Functional Mushrooms for Health
Choosing the Right Mushroom Supplement: Therapeutic Mushrooms 101
Mushroom supplements involve using functional mushrooms in forms like powders or capsules rather than eating them. These supplements offer a more potent form of the mushroom health properties. Medicinal mushroom supplements are a modern addition to health products. They provide the benefits of mushrooms in a condensed form, making it easier to incorporate into your diet.
When choosing mushroom supplements, quality is key. Products from reputable companies like Eversio Wellness are trustworthy, whether in powder or capsular form. Mushroom powders often blend different species, which can work together to enhance health benefits. Capsules, on the other hand, are suitable for targeting the effects of a specific mushroom type, offering higher concentrations. The choice between powders and capsules depends on your health goals and preferences.
Beginner’s Guide to Medicinal Mushrooms: Functional Mushroom Health Benefits
Functional mushrooms are linked to about 130 medicinal functions [1]. Among various types of beneficial mushrooms, medicinal ones stand out for their high levels of antioxidants, beta-glucans, terpenoids, and other components that contribute to optimal health and vitality.
Acting as biological response modifiers or immunomodulators, medicinal mushrooms target disease-causing mechanisms [2]. With long-term use as preventative medicine, they enhance immune health and help ward off various health conditions. This characteristic is particularly significant in their traditional use in cancer therapy alongside standard treatments [3].
Beyond their renowned immune-boosting properties, medicinal mushrooms also support brain and cardiovascular health, mental well-being, exercise endurance, and skin health and may combat oxidative stress.
For those first starting with functional mushrooms, including them in daily routines can seem daunting. To help, here are a couple of sample daily routines enriched with functional mushrooms!
Functional Mushrooms Guide: Medicinal Mushroom Benefits
Mushroom Wellness Routine #1:
Add ½ tsp of Eversio Wellness’ Awaken Blend into your morning cup of coffee, tea, smoothie, or overnight oats!
The Awaken Blend contains the mushroom extracts of Turkey Tail, Lion’s Mane, and Cordyceps; all formulated together to support mental agility, energy levels, and immune system function.
Turkey tail mushrooms are known for boosting immune function. The primary compound in these mushrooms, Polysaccharide K (PSK), has been extensively researched for its biological activity [4]. Medical care in Japan acknowledges the benefits of PSK, particularly in boosting the immune system and promoting longer life in cancer patients.
Lion's Mane mushroom supplements are known for their beneficial effects on mood and memory, clearing brain fog, and protecting against cognitive decline. Commonly, cognitive functions like recognition memory deteriorate with age. Research indicates that using extracts containing two key components from Lion's Mane, namely hericenones and erinacine, has shown promise in reversing the age-related decline in recognition memory in mice [5].
Cordyceps acts as a performance booster. Athletes often use Cordyceps mushroom capsules to enhance energy, boost stamina, and improve endurance, all without relying on caffeine or addictive stimulants. Research studies indicate that Cordyceps supports these benefits by enhancing the body's energy-generating processes and increasing ATP levels, a molecule essential for cellular energy [6].
Night (Mushroom Wellness Tips):
Incorporate Reishi mushroom extract into your evening ritual to enhance sleep quality and promote deeper rest. Set the mood by lighting a candle and settling down with your journal, allowing the soothing properties of Reishi to relax your body and prepare you for a restful night.
Reishi, known scientifically as Ganoderma lucidum, is a medicinal mushroom recognized for its sedative effects [7]. Sleep, a critical aspect of health, is crucial for preventing various health issues, including cardiovascular disease, obesity, and diabetes. Research indicates that Reishi can boost sleep-related neurotransmitters, aiding the body in preparing for sleep [7].
Additionally, a three-day course of Reishi mushroom supplement can potentially enhance overall sleep duration and the duration of non-rapid eye movement (NREM) sleep, contributing to more restorative sleep [7]. The effectiveness of Reishi in this regard may be attributed to its influence on cytokines like TNF-alpha, which play a role in sleep regulation and the enhancement of NREM sleep.
Mushroom Wellness Routine #2
If you struggle with concentration and focus during your workday or have trouble staying on task, consider incorporating Lion's Mane mushroom extract into your routine. This addition could positively impact your day.
Mild cognitive impairment (MCI) represents an initial phase of memory decline or other cognitive abilities reduction. A randomized control trial focused on the impact of Lion’s Mane mushroom extract versus a placebo on Japanese men and women diagnosed with MCI [8].
The study observed the participants at the 8th, 12th, and 16th-week intervals. Results indicated that the group receiving Lion’s Mane mushroom extract demonstrated consistent and notable improvements in cognitive functions compared to those who received the placebo.
Night (Medicinal Mushrooms Overview):
Incorporating ½ teaspoon of Eversio Wellness’ Balance Blend into your evening tea can effectively assist in relaxing your body and mind after a stressful day.
This extract blend contains Reishi, Lion’s Mane, Maitake, and Shiitake, all working together to strengthen the immune system, improve cognitive function, relieve stress, and enhance sleep quality.
Mushrooms like Shiitake and Maitake are used not only for culinary purposes but also for their health benefits, especially in promoting balance in the body and mind.
Shiitake mushrooms are notable for their role in supporting cardiovascular health. They are rich in fibre, minerals, vitamins, antioxidants, and polysaccharides, which contribute positively to overall health [9]. A study demonstrated that Shiitake consumption led to a 10% reduction in triglyceride levels over 66 days in a clinical trial [9]. Additionally, Shiitake increased levels of reduced glutathione, an essential antioxidant in the body, and decreased lipid peroxidation, thus preventing cellular damage [9].
Maitake mushrooms are known for their positive effects on lipid profiles and are also used in managing diabetes, blood pressure, immune system health, and cancer treatment or support [10]. Maitake has been shown to prevent the accumulation of lipids in the liver and inhibit their elevation in the blood [10]. Studies indicate that Maitake can enhance cholesterol excretion, with one study noting a 1.8-fold increase in cholesterol excretion and other research showing increased cholesterol levels in feces due to Maitake treatment, suggesting enhanced excretion [11,12].
Natural Health with Mushrooms: Functional Mushrooms for Health
If you’re starting with medicinal mushrooms in your daily routine, there are several key factors to select the most suitable medicinal mushroom varieties for your needs. Most importantly, begin by determining your health objectives, as various mushrooms offer distinct mushroom supplement benefits. Understanding your specific health goals is vital before deciding on a mushroom supplement.
We hope you have found this article informative. If you have any questions or comments, please comment below or check out the functional mushroom FAQ page!
References
[1] Chugh RM, Mittal P, Mp N, Arora T, Bhattacharya T, Chopra H, Cavalu S, Gautam RK. Fungal Mushrooms: A Natural Compound With Therapeutic Applications. Front Pharmacol. 2022 Jul 13;13:925387. doi: 10.3389/fphar.2022.925387. PMID: 35910346; PMCID: PMC9328747.
[2] Mirończuk-Chodakowska I, Kujawowicz K, Witkowska AM. Beta-Glucans from Fungi: Biological and Health-Promoting Potential in the COVID-19 Pandemic Era. Nutrients. 2021 Nov 6;13(11):3960. doi: 10.3390/nu13113960. PMID: 34836215; PMCID: PMC8623785.
[3] PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Medicinal Mushrooms (PDQ®): Patient Version. 2022 Jul 29. In: PDQ Cancer Information Summaries [Internet]. Bethesda (MD): National Cancer Institute (US); 2002-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK424937/
[4] PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Medicinal Mushrooms (PDQ®): Patient Version. 2022 Jul 29. In: PDQ Cancer Information Summaries [Internet]. Bethesda (MD): National Cancer Institute (US); 2002-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK424937/
[5] Ratto D, Corana F, Mannucci B, Priori EC, Cobelli F, Roda E, Ferrari B, Occhinegro A, Di Iorio C, De Luca F, Cesaroni V, Girometta C, Bottone MG, Savino E, Kawagishi H, Rossi P. Hericium erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice during Aging.Nutrients. 2019 Mar 27;11(4):715. doi: 10.3390/nu11040715. PMID: 30934760; PMCID: PMC6521003.
[6] Hirsch KR, Smith-Ryan AE, Roelofs EJ, Trexler ET, Mock MG. Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. J Diet Suppl. 2017 Jan 2;14(1):42-53. doi: 10.1080/19390211.2016.1203386. Epub 2016 Jul 13. PMID: 27408987; PMCID: PMC5236007.
[7] Yao C, Wang Z, Jiang H, Yan R, Huang Q, Wang Y, Xie H, Zou Y, Yu Y, Lv L. Ganoderma lucidum promotes sleep through a gut microbiota-dependent and serotonin-involved pathway in mice. Sci Rep. 2021 Jul 1;11(1):13660. doi: 10.1038/s41598-021-92913-6. PMID: 34211003; PMCID: PMC8249598.
[8] Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009 Mar;23(3):367-72. doi: 10.1002/ptr.2634. PMID: 18844328.
[9] Spim SRV, Pistila AMH, Pickler TB, Silva MT, Grotto D. Effects of Shiitake Culinary-Medicinal Mushroom, Lentinus edodes (Agaricomycetes), Bars on Lipid and Antioxidant Profiles in Individuals with Borderline High Cholesterol: A Double-Blind Randomized Clinical Trial. Int J Med Mushrooms. 2021;23(7):1-12. doi: 10.1615/IntJMedMushrooms.2021038773. PMID: 34375514.
[10] Kubo K, Nanba H. The effect of maitake mushrooms on liver and serum lipids. Altern Ther Health Med. 1996 Sep;2(5):62-6. PMID: 8795938.
[11] Kubo K, Nanba H. Anti-hyperliposis effect of maitake fruit body (Grifola frondosa). I. Biol Pharm Bull. 1997 Jul;20(7):781-5. doi: 10.1248/bpb.20.781. PMID: 9255420.
[12] Fukushima M, Ohashi T, Fujiwara Y, Sonoyama K, Nakano M. Cholesterol-lowering effects of maitake (Grifola frondosa) fiber, shiitake (Lentinus edodes) fiber, and enokitake (Flammulina velutipes) fiber in rats. Exp Biol Med (Maywood). 2001 Sep;226(8):758-65. doi: 10.1177/153537020222600808. PMID: 11520942.
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