Top 5 Medicinal Mushrooms You Need To Know – Survival Gardener

Did the years of playing Super Mario Bros leave a yearning to find a ‘magic mushroom’ to give you a 1-Up in life? 

Medicinal mushrooms have been used in Eastern medicine for thousands of years and have gained even more popularity as of late.  They offer a vast range of potential benefits including improving cognition, enhancing immunity, improving cardiovascular health, boosting  mood,  stimulating memory, and of course…..nourishing the body.

StoneAgeMan on YouTube put together a excellent video on his top 5 medicinal/functional mushrooms.  I’ll go into detail on each mushroom below the video.

Top 5 Medicinal Mushrooms

A quick Internet search will uncover a lengthy list of health benefits as well has a lengthy list of “woo“.  Keep your skeptical radar up and bear in mind that human/shroom studies are still sparse.  I did my best to include as many relevant humans studies as possible, but much of the hard evidence supporting the mental/physiological claims is from in vitro, animal studies, or on previous research related to specific compounds found in the fungi.  Many medicinal mushrooms share claims of blood sugar regulation, lowering LDL cholesterol and anti-inflammation. This is likely due to the fact that mushrooms are antioxidant rich and also contain a group of polysaccharides known as beta-d-glucans.  Beta-d-glucans are the same plant cell wall components found in oats that research has shown to being heart healthy.  While they may share similar health benefits, fungal sources have a different branching structure.  This is important because a large amount of the medicinal mushroom research in oncology and immunology is based on the effects of these specific beta-glucans.

The bulk of the remaining evidence is anecdotal.  This is often the worst form of evidence in the supplement world due to humans doing what they do best…..confirmation bias.  That’s why you can find thousands of 5 stars reviews touting the benefits of water energizer machines, useless detox supplements, quantum energy balancing devices  and homeopathic medicines.  But, if you’re curious, here are 28,000 anecdotes/reviews of a popular mushroom supplement here.🤔

Many medicinal mushrooms are now safely cultivated, processed and available to the public.  Dried and processed mushroom products (from reputable suppliers) are much more bio-available than just eating the mushroom raw.  In fact, raw mushrooms are largely indigestible because of their tough cell walls, mainly composed of chitin. Not suggested!  The 5 mushrooms featured in this post are safe in the recommended doses but be sure and research and/or check with your doctor concerning any potential conflicts with other medications/supplements.
 

Lion’s Mane Mushroom

Lion’s Mane(Hericium erinaceus)
This medicinal mushroom is best known for its neurotrophic effects, which claim to help support memory, improve cognition, and improve mood.  Lion’s mane is rare in the fact that it promotes the production of the protein, nerve growth factor (NGF) and myelin.  These could be mechanisms behind some of it’s brain boosting benefits.

Nerve growth factor is important in the development and survival of neurons, especially those that transmit pain, temperature, and touch sensations.  According to the study here, the aqueous extract of H. erinaceus contained neuroactive compounds which induced NGF-synthesis.  The combination of 10 ng/mL NGF with 1 μg/mL mushroom extract yielded the highest percentage increase of 60.6% neurite outgrowth (in vitro).  This study also examined the efficacy of H. erinaceus in vivo by feeding mice fedd with 5% Lions Mane for 7 days.  Researchers found an increase in the level of NGF mRNA expression in the hippocampus.

Mylein is a fatty sheath coating around nerve axons that facilitates electrical impulses and optimizes signal transmission.  According to a study on Lion’s Mane ability to bolster myelin, “The process of myelination in the presence of the extract began earlier as compared to controls and was characterized by a higher rate. Thus, extract of H. erinaceus promoted normal development of cultivated cerebellar cells and demonstrated a regulatory effect on the process of myelin genesis process in vitro”.

Cognitive booster and anti anxiety uses?
One human study using 3g of 98% lion’s mane powder daily in Japanese men and women ages 50-80 showed significantly improvements on a rating scale of dementia.  The supplement increased cognition relative to control, and the degree of improvement increased with time. Another  2009 double-blind, placebo-controlled human study was published in the Journal of Phytotherapy Research. It found that subjects who took this mushroom performed significantly better than those given a placebo in cognitive function tests.

Other studies have shown Lion’s Mane mushroom to improve memory in mice and the ability to alleviate anxiety and irritability in human females.  In addition, humans fed 2g of Lion’s mane, via cookies, over the course of 4 weeks had reduced  anxiety and depressive symptoms in this placebo controlled study.

Survival Gardener’s Take
My wife and I have been taking Lion’s Mane for the last few years.  Lion’s main seems to have a large amount of actual human research on cognitive health ad that was what convinced me to to give it shot.  I normally mix a small spoon of extract into my coffee in the morning.  I definitly notice a boost in creativity.  I currently use the “Wild Shrooms” powdered product below. One of the recommended suppliers from the video is “FreshCaps“.  Both companies have a good reputation in the medicinal mushroom world.

Cordyceps Mushroom

Cordyceps Mushrooms (Cordyceps sinensis) The zombie mushroom! This fungus is known for taking over the bodies of insects while they’re alive and slowly killing them by utilizing their bodies for food. It’s also the source material for the PlayStation game,  The Last of Us, where it jumps over to humans, creating a fungal zombie apocalypse.  Don’t worry though, it’s safe for human consumption.  This  medicinal mushroom naturally grows in the Himalayan mountains and it’s been recorded in traditional Chinese medicine for more than 1,300 years.

Anti Fatigue?
Cordyceps is known for its ability to increase energy and reduce fatigue.   The downside is, much of the research has been in animal studies.  In the Journal of Ethnopharmacology, Chinese researchers tested how long it would take for rats to sink.(poor rats😥)  They found that after 2 weeks of supplementation, the groups given the Cordyceps sinensis were able to swim significantly longer than the control groups.   There are other studies showing similar results in mice using its sister fungus Cordyceps militaris.

Of the few human studies, it’s been shown most effective in untrained older individuals.  One human pilot study published in the Journal of Alternative and Complementary Medicine found that cordyceps enhances exercise and contributes to overall wellness in healthy people between the ages of 50 and 75.  In younger adults acute supplementation with a cordyceps militaris containing mushroom blend may improve tolerance to high intensity exercise.  The study was only comprised of 28 individuals, but was a double blind setup and confirmed results by measuring VO2 max levels.  1 Week of supplementation resulted in marginal improvement, but after 3 weeks results showed significant increases in VO2 max.     Cordyceps also has a unique insulin mimicking action that has been shown to significantly lower blood glucose levels in diabetically induced mice(study).

Again, most cordyceps studies are animal based.  There’s a motherload of research on other medicinal claims such as anti aging, anti inflammation, and some anti cancer properties.  Again, this may be the result of the high antioxidant and beta-glucan content common to many mushrooms.  In vitro studies, Cordyceps have been shown to inhibit the growth of many types of human cancer cells, including lung, colon, skin and liver cancers. In addition, a ton of lab rat studies show anti-tumor effects on lymphoma, melanoma and lung cancer.  Healthline.com put together a nice collection of relevant research if you’d like to do a deeper dive here: 6 Benefits of Cordyceps.

Studies in mice have also shown that Cordyceps have anti-tumor effects on lymphoma, melanoma and lung cancer

Survival Gardener’s Take
I have little experience with it, but numerous individuals swear by it and the animal research is just convincing enough for me to buy a bottle and turn myself into a lab rat at the gym.  Though, I don’t plan on being placed in a tank to see how long it takes me to drown😄. Freshcap is a reputable supplier and has it in capsule form.

Reishi Mushroom

Reishi mushroom (Ganoderma lucidum)
Reishi is a medicinal mushroom that grows in various hot and humid locations in Asia. The “Queen of Mushrooms”, is often referred to as nature’s Xanax because it is a natural relaxer.  It’s popular in Eastern medicine and known as the mushroom of immortality in ancient China.  Reishi also is the only known source of a group of triterpenes, known as ganoderic acids, which have a molecular structure similar to steroid hormones.  These specific triterpenes are the subject of many studies.

Sleep, Anxiety, Depression?
Reishi is known for its calming properties and ability to soothe the nervous system.  The mood-boosting properties of Reishi are likely due to the triterpenes, which can aid sleep and ease anxiety.  A study published in the Journal of Ethnopharmacology found that three days of reishi mushroom use:

“Three-day administration of Ganoderma lucidum significantly increased total sleep time and non-rapid eye movement (NREM) sleep time at a dose of 80 mg/kg (i.g.) without influencing slow-wave sleep or REM sleep in freely moving rats. “

In addition there are some pretty interesting electroshock seizure threshold studies on mice to measure the neurological effects of Reishi extract.  And data from this study the indicates that it may aid in depression and reduce anxiety. However the mechanisms are unknown and more human trials are needed.

Immune booster?  Both in vivo and in vitro studies have shown aggressive anti tumor properties from extracts from Reishi.  This study from Pubmed is the first to show that an extract containing a combination of polysaccharides and triterpenes derived from the Reishi mushroom reduces tumor growth in mice.  The tumor cells used in the test were an aggressive type of inflammatory breast cancer.
Another study from The Journal, International Immunopharmacology found that triterpenes have the ability to suppresses inflammatory cytokines known as TNF’s (Tumor necrosis factor).   TNF is secreted by inflammatory cells which may be involved in inflammation-associated cancer growth.  Coincidentally, tumor necrosis factor alpha (TNF-a) is also a key substance in sleep regulation.
One of the few human studies, that was done in cancer patients has shown that some of the molecules found in the mushroom can increase the activity of a type of white blood cells(CD56+ cells) called natural killer cells.

To find more information on Reishi, Examine.com has a nice compilation of research that digs into the immunomodulatory, anticancer, anti-inflammatory, anti-anxiety, antidepressant, memory enhancer, antinociceptive and neuroprotective claims.

Survival Gardener’s Take
Like most supplements, Reishi mushrooms come with a laundry list of claims.  Much of the hard evidence supporting the anti cancer/tumor claims come from in vitro or  animal studies.  While it’s interesting, we have a lot to learn and I wouldn’t suggest lab-ratting yourself if you’re personally dealing with cancer.  I didn’t see any slam dunks in the research and I’m not sure what effect constant ingestion of these triterpenes may conflict with if you’re already on a series of anti inflammatory treatments.

As far as your average daily user, I think it’s worth a shot if you’re dealing with sleep issues or anxiety.  The reviews on this Freshcaps Reishi product below are stellar.   I just purchased my first bottle of Reishi to see is it helps me sleep for longer periods of time and/or mellows me out.  I’ll keep you updated.

Chaga Mushrooms

Chaga (Inonotus obliquus)
Mushrooms in general contain unusually high amounts of the antioxidants. Antioxidants are known for protecting cells from damage associated with diseases such as cancer, heart disease and Alzheimer’s.  Chaga is one more candidate with a large list of claims but only a few backed up by clinical evidence and most of it…..is again…..on mice.

In mouse studies, researchers found that extracts from chaga reduced inflammation.  Chaga stimulates white blood cells, which are essential for fighting off harmful bacteria or viruses. Other Animal studies also link chaga to lower blood sugar levels.  Therefore, it might help manage diabetes.  And, as stated in the introduction, this may just be related the high antioxidant load and beta-d-glucans that all mushrooms have.  It’s difficult to link the biological consequences of injecting mice with extracts of mushrooms to putting some in your morning coffee.

Effective Psoriasis treatment?
I did find one human study from 1973 in Russia that revealed Chaga as an effective treatment for Psoriasis.  Out of 50 patients, there was a complete disappearance of psoriatic eruptions were observed in 38 patients and considerable improvement in 8 patients.  76% of patients completely eradicated their skin eruptions using 1 tablespoon 3 time a day for 3-6 months. This is incredible, however extracts of Reishi mushroom, also containing high levels of polysaccharides and triterpenes, show similar benefits.

Survival gardener’s take:
There aren’t human studies and many of the animal studies have results that may just be related to the high antioxidant load in mushroom.  I’m not super excited about it.  But, if you’re looking for an excellent source of beta-d-glucans and antioxidant Chaga may be perfect.   Freshcaps has Chaga that’s tested and scientifically verified by 3rd party labs to contain 15% beta-D-glucan and 1% triterpene.   I love to hear some reviews or updated research.   If you think I’m missing something here, Feel free to comment you thoughts on Chaga below.

Turkey Tail Mushroom

Turkey Tail (Coriolus versicolor or Trametes versicolor)
This beauty earned its name due to the mushroom’s fan shape, which looks just like its name.  Like many other mushrooms, turkey tail is full of polysaccharides, antioxidants and triterpenes that give it similar anti inflammatory and immune boosting properties.  But what sets turkey tail apart, are two of its unique beta-glucans: Polysaccharide-K (PSK) and Polysaccharopeptide (PSP).  What also sets it apart is its bulk of human trials.  Most of its usage and research is in Japan where PSK is approved for use alongside traditional cancer treatments.  And they’ve had over 30 years to collect data.

Turkey Tail Mushrooms and Cancer
An in vitro study compared the effects of an extract taken from Turkey Tail alone and in combination with Reishi mushroom on malignant cancer cells.  The researchers found that the combination was more potent than the Turkey Tail alone. They’ve observed a clear synergistic effect, but the mechanisms are still unknown.

The in vitro research led into actual human trials utilizing the Reishi/Turkey mushroom combination as a complementary therapeutic option for different stages and types of cancers.  In 2019 researchers reviewed 23 trials involving 4,246 cancer patients.  Results show that Turkey Tail and Reishi related products were significantly associated with lower risks of mortality for people with certain types of cancer, including breast, lung, and gastrointestinal cancers.

Polysaccharide K, derived from the Turkey Tail mushroom, has been used extensively in cancer therapy.  A 2015 review of 11 clinical trials and 17 preclinical studies found that using PSK derived from Turkey Tail mushrooms helped lung cancer patients who underwent radiation treatment live longer.  Evidence shows that PSK is able to reduce the depression of immune cells and immune cell activity following chemotherapy and reduce growth rates of some malignant cancers. It appears to be a viable complimentary option for patients undergoing chemotherapy and has been safely used in patients in Japan since the 1970’s.  Sadly, it’s still not FDA approved.

Polysaccharopeptide (PSP), The other beta-glucan in Turkey Tail displays similar in vitro antitumor activities and inhibits the growth of induced tumors in animal models.  Studies have shown some benefit in dogs with hemangiosarcoma (a type of malignant cancer), but clear evidence of benefits of PSP in human cancer patients is lacking.  So far, PSK extracts seem to have the bulk of support for use in humans.

The question is, what is the PSK content of your standard Turkey Tail mushroom extract?
I was able to find brands that confirm the minimum beta-d-glucan or polysaccharide content.  They all test around 30%.  The standard Japanese PSK daily dose is 3g.  So, if you theoretically took 9 grams of turkey tail a day, you might reach the standard clinical dosage.  (That’s a huge assumption from a knuckle dragger like me.)  It also assumes that most of the polysaccharide content is Polysaccharide K.  But………One study put that assumption into action.

A small study in 11 women with breast cancer found that those who were given 6–9 grams of turkey tail powder per day following chemotherapy resulted in significant increases in both lymphocytes and natural killer cells.  The findings also show that up to 9 grams/day of Turkey Tail extract is safe and tolerable in women with breast cancer.  More research with Turkey tail extract is needed.

Side Effects
Due to the high melanin content, people who take large amounts for an extended period of time report darkened fingernails.  It’s not detrimental to your health, but may be cosmetically unappealing.  Also some report upset stomach and/or nausea.  

Survival Gardener’s Take
There are TON of animal and human studies to sift through, but according to people much smarter than me, the bulk of the anticancer benefits of Turkey Tail is when it’s used in combination with tradition chemotherapy or radiation.  What other immune benefits could result from the same mechanism?  I don’t know.   Turkey Tail does have a high antioxidant content, (similar to the other 4 mushrooms in this post) which may be beneficial.   Below is another trusted Freshcap product.  No fillers. No fluff.

TIP: I highly suggest checking the label before purchasing any supposed medicinal mushroom product.  On many supplements, they’ll list terms like “myceliated grain”, “mycelial biomass’, “cultured oats”, or even “freeze-dried myceliated brown rice”. These are cheaper to produce and don’t harness all of the benefits supplement made from the fully grown mushroom.  Tony from Freshcap explains the downsides of these forms of fungi here.

Comments and Questions Below!