What are functional mushrooms?
Functional mushrooms aren’t just a wellness trend—they’re a 2,000-year-old secret weapon. With over 40+ species studied for their adaptogenic and medicinal properties, these fungi are nature’s ultimate multitaskers. But with so many varieties (shiitake, turkey tail, cordyceps—oh my!), where do you start? We break down 12 powerhouse mushrooms, their proven benefits, and how to add them to your daily routine.
What Makes Mushrooms “Functional”?
Functional mushrooms extract contain unique compounds like beta-glucans, triterpenes, and antioxidants that go beyond basic nutrition. They’re adaptogens, meaning they help your body combat stress, boost immunity, and restore balance.
What are beta-glucans?
To a simple question, a simple answer: beta-glucans are a type of fibre.
More specifically, they are a type of polysaccharide. This simply means that their structure is made up of several simple sugar molecules (monosaccharides) stuck together.
You may also come across the term beta-d-glucans. This just refers to a particular type of beta-glucan, which is found specifically in fungi and yeast.
Where can I find them?
You can find beta-glucans in the cell walls of microorganisms such as bacteria and yeast, as well as algae, lichens, seaweed and many plants.
Fortunately, lots of these plants are edible, providing a source of beta-glucans for our diets. For example, you can get them through eating cereals such as oats and barley as well as seaweed and algae.
Medicinal mushrooms such as reishi, cordyceps, turkey tail and chaga all contain high amounts of beta-glucans.
It’s important to note that the molecular structure of beta-glucans found in cereals and those found in fungi are slightly different. In cereals, they tend to have a linear structure, whereas fungal types have a branched structure.Their structure gives them slightly different properties.
They can be quite tricky to detect in foods. There is only one universally-recognised test, called the beta-glucan assay test. This is what we use to check the content of our medicinal mushroom products.
Scientists are only beginning to study beta-glucans and their possible benefits for our health. That said, there are a few paths of study which are proving particularly interesting.
Key Players to Know:
- Beta-glucans:Immune-modulating fibers (abundant in reishi extract, maitake extract, turkey tail extract).
- Ergothioneine:A “longevity antioxidant” (found in oyster mushrooms extract and shiitake extract).
- Triterpenes:Anti-inflammatory agents (reishi’s secret weapon).
The Functional Mushroom Encyclopedia: Benefits & Uses
A. Immune Titans
- Turkey Tail (Trametes versicolor)
- Ancient Use:Brewed in teas for respiratory health.
- Science Says:Rich in PSK (polysaccharide-K), a compound studied for immune support during chemotherapy.
- Try It:Stir powder into broths or matcha lattes.
- Maitake (Grifola frondosa)
- Ancient Use:Called “dancing mushroom” for its vibrant growth.
- Science Says:Balances blood sugar and activates immune cells like natural killer cells.
- Try It:Sauté fresh maitake in stir-fries or take as a tincture.
- Chaga (Inonotus obliquus)
- Ancient Use:Siberian “immune tea” for colds.
- Science Says:Highest antioxidant content of any mushroom—fights oxidative stress.
B. Brain & Mood Boosters
- Lion’s Mane (Hericium erinaceus)
- Ancient Use:Prescribed for “Qi deficiency” (brain fog, fatigue).
- Science Says:Stimulates nerve growth factor (NGF), linked to improved memory and focus.
- Cordyceps (Ophiocordyceps sinensis)
- Ancient Use:Tibetan stamina tonic.
Science Says: Enhances ATP production (your cells’ energy currency) by up to 30%.
C. Heart & Metabolic Health
- Shiitake (Lentinula edodes)
- Ancient Use:Called the “elixir of life” in Japan.
- Science Says:Lowers LDL cholesterol and contains eritadenine, a compound that supports healthy blood pressure.
- Oyster Mushroom (Pleurotus ostreatus)
- Ancient Use:Rare in TCM but prized globally as a nutrient-dense food.
- Science Says:High in lovastatin, a natural cholesterol-lowering agent.
D. Stress & Longevity
- Reishi (Ganoderma lucidum)
- Ancient Use:The “mushroom of immortality” for deep sleep.
- Science Says:Reduces cortisol by 24% in stressed adults.
- Agaricus Blazei/Subrufescens (“Sun Mushroom”)
- Ancient Use:Brazilian farmers noted its health benefits in the 1960s.
- Science Says:Boasts the highest beta-glucan content of all mushrooms (up to 50%).
E. Everyday Functional Stars
- Wood Ear (Auricularia spp.)
- Ancient Use:Used in soups for circulatory health.
- Science Says:Thins blood naturally (similar to aspirin) due to adenosine content.
- Enoki (Flammulina velutipes)
- Ancient Use:Japanese longevity staple.
- Science Says:Packed with flammulin, a protein with anti-tumor potential.
- Agaricus Bisporus (Button/Cremini/Portobello)
- Ancient Use:Global culinary staple.
- Science Says:Contains conjugated linoleic acid (CLA), a fat-burning compound.
How were mushrooms used in medicine?
Imagine if you had been living around this time, and were suffering from asthma, coughing, dizziness, insomnia or shortness of breath. You might have chosen to visit a medical practitioner. In order to treat your ailments, they would have taken your pulse and prescribed a handful of ingredients with instructions for their preparation.
Reishi is likely to have been among them.
Meanwhile, if you were suffering from gut issues, you may have been prescribed lion’s mane.
The lengthy use of medicinal mushrooms tells us two things. Firstly, that they are safe to take (when correctly prepared and dosed). And, secondly, that practitioners of traditional Chinese medicine (TCM) have appreciated their value for almost 2,000 years.
How to Use Functional Mushrooms?
- Powders:Blend lion’s mane into coffee, reishi into hot cocoa.
- Capsules:Opt for dual-extracted versions for maximum bioavailability.
- Culinary:Sauté shiitake, roast maitake, or add wood ear to ramen.
Pro Tip: Pair with black pepper or healthy fats (e.g., MCT oil) to enhance absorption.
Ancient Wisdom Meets Modern Validation
The Shen Nong Ben Cao Jing (200 AD) praised reishi for “calming the spirit,” while modern studies confirm its anti-anxiety effects. Similarly, turkey tail’s immune benefits—once folklore—are now FDA-approved as adjunct cancer therapy in Japan.
Safety Note:
- Always source from reputable growers (heavy metal contamination is a risk with wild-harvested mushrooms like chaga).
- Consult your doctor if pregnant, breastfeeding, or on medications.
Your Mushroom Toolkit for Modern Life
Whether you’re battling stress with reishi, fueling workouts with cordyceps, or protecting your cells with chaga, functional mushrooms offer a natural, synergistic path to wellness. The best part? They’re adaptable to your lifestyle—no fancy rituals required!