Mushrooms cannot eliminate traffic between your home and work. They cannot help you interact with family during the holidays. They can’t even manage your budget and pay your bills on time.
And while mushrooms can’t magically get rid of any of the stressors in your daily life, certain types of mushrooms just might help you feel less stressed by those triggers.
This is because adaptogenic mushrooms have been found to support healthy stress responses. So it should come as no surprise that these tiny little fungi are popping up everywhere, from supplement websites to grocery aisles.
When big pharma and big pharma take notice, it can be easy to dismiss current fads. But mushrooms have been used for medicinal purposes for a long time. Maybe it’s time to hop on the mushroom train.
Adaptogenic Mushrooms Vs. Other mushrooms
It is important to clarify the difference between the 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. It is great for brain health and it is 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 used for therapeutic purposes, adaptogenic mushrooms do not contain these compounds and do not have mind-altering effects.
What does a mushroom adaptogen do?
Let’s dive deeper into what adaptogen means as a general term.
Adaptogens are compounds found in edible plants that affect the nervous system by helping it regulate stress responses and stressors. The main response to stress stimuli, especially in the long term, is the release of cortisol from the adrenal glands. While the release of cortisol itself is a normal and healthy response, when it remains elevated for a long time, cortisol increases inflammation and can eventually damage the adrenal glands.
Weakened immune response, high blood pressure, slowed metabolism, reduced sleep and dysregulated blood sugar all can lead to chronically elevated cortisol levels.
On the other side of the coin, if you are feeling fatigued and have low cortisol levels, adaptogens may help increase cortisol release.
Adaptive mushrooms have been used for thousands of years in both Traditional Chinese Medicine and Ayurvedic Medicine, as well as by the indigenous peoples of the Americas.
They are by no means the only adaptogenic foods. Herbs and roots such as ashwagandha, ginseng, rhodiola and eleuthero are becoming more widely known and accessible as more and more information comes out about their adaptogenic effects.
Unfortunately, there is still much research to be done on adaptogens, especially mushrooms. But while there is still much to learn, the information we have suggests that mushrooms work differently and not always directly on the adrenal glands.
In contrast, mushrooms such as 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 particularly powerful for immune support, thanks to its ability to enhance the production of white blood cells. But it might as well improve sleep and may be useful in cases of chronic fatigue syndrome. When consumed at medium to high levels, reishi may reduce the risk of depression.
But these reddish-brown mushrooms that grow along hardwood trees are not particularly tasty and are best taken as a powder or tincture.
Chaga
Chaga, which grows exclusively on birch trees and has been used since the 16th century, can help they stimulate the immune system and reduce inflammation. Also traditionally used for gastrointestinal health and may improve insulin sensitivity
Also promising for stress use, chaga has been found to increase physical endurance and help with fatigue.
The lion’s mane
While lion’s mane is named for its shaggy appearance, it won’t do anything to make your hair look better. On the contrary, this fungus it can help with feelings of anxiety and even irritation. It can also help with cognitive function thanks to the ericiones and erinacins found in it.
And very recently, studies have found the lion’s mane improving performance speed and reducing subjective stress.
Despite its funny appearance and unlike some other adaptogenic mushrooms, lion’s mane can be tasty, but it doesn’t always cook like other mushrooms.
Cordyceps
Perhaps more than most mushrooms, cordyceps have begun to be studied more rigorously and for their promise for stress and general health. But it gets more complicated by the fact that there are about 35 types of cordikeps.
Studies have found that treatment with water-extracted cordyceps resulted in spots suppressed stress response indicated by adrenals, spleen, thymus and thyroid.
And Cordyceps can help regulate stress release of serotonin and dopamine and ATP production, and has been considered for depression.
Better mushroom extracts for adaptogenic benefits
While there are many types of mushrooms with different benefits, there are also different types of ways to extract the beneficial compounds. This is both an alternative to eating the mushrooms as is (which may not be an option for mushrooms like chaga which are not easily digestible) and allows for higher potency.
Water-soluble extraction uses hot water to break down tough cell walls without destroying the compounds. This is especially good for accessing polysaccharides.
Alcohol-soluble extraction, which can be done at room temperature or while heated, dissolves some compounds. This can harm what could be beneficial, but allows the extraction of other compounds that are deeper in the cell walls. Examples of this are triterpenes, which can have powerful anti-inflammatory benefits.
Warning words about mushrooms
It is important to note that some mushrooms may interact with medications. That said, there are a number of doctors who may also encourage the use of adaptogens along with certain medications, as they may support each other.
Reishi supplement is not recommended for cases of high blood pressure.
Adaptogens are not necessarily meant to 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 to eat and use.
While you can drop mushrooms in a delicious stew or scrambled eggs, stuff them or grill them, only certain types of mushrooms can help you manage the stressful times (or let’s be honest, seasons) of your life.
It is important to understand which ones will help you and how. Because while they may not directly affect your adrenal glands and cortisol levels, adaptogenic mushrooms can help you manage your stress by regulating inflammation, boosting mood, improving sleep, reducing fatigue, and more .
There’s a reason mushrooms have both been used for thousands of years and have also sparked 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 private nutrition therapy practice. She now offers writing and editing services to nutritionists and other health professionals 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 The Kier in Sight Archives on Unscrew
