First coined in the 1940s, the term “adaptogen” refers to natural or synthetic compounds that help the body adapt to various stressors—chemical, biological, or physical. Adaptogens support the body’s balance, helping to prevent illness and maintain overall health. Research suggests that adaptogens can activate the immune system, reduce inflammation, detoxify and repair cells, and offer antiviral benefits, contributing to a better quality of life.
An adaptogen must be non-toxic at regular doses, support stress response, and help the body return to a balanced state or homeostasis. Adaptogens act as a temporary aid to stress. They work by adjusting chemical reactions in the body; for example, if cortisol levels are high due to stress, adaptogens can help lower them, and if cortisol is low due to fatigue, they can help increase it.
Adaptogenic mushrooms are types of fungi that can help the body manage stress. Unlike hallucinogenic mushrooms, they don’t affect perception. Instead, they support the body’s resilience to physical, biological, and chemical stress by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which is key in the body’s stress response. The world is waking up to the benefits of functional mushrooms as multiple mushrooms are now being used for their adaptogenic benefits. Certain mushrooms are thought to support the body’s response to stress and may be considered adaptogenic. While all adaptogenic mushrooms have specific effects on stress, not all medicinal mushrooms are adaptogens. Following are some examples of mushrooms with adaptogenic effects that can help the body manage stress and promote balance.
Lion’s Mane:
Lion’s Mane is a popular functional mushroom and an adaptogen known for supporting brain health with its neurotrophic properties, which promote the growth and health of neurons, and the brain’s nerve cells. It’s also linked to reduced brain inflammation and may even help slow cognitive decline in Alzheimer’s patients. Beyond brain health, Lion’s Mane offers whole-body benefits, with anti-inflammatory, antibacterial, and anti-cancer properties, and supports heart and gut health. Rich in B vitamins, zinc, potassium, iron, and beta-glucan fibre, it helps with energy, immune function, and gut health. Its texture even makes it a favourite vegan seafood substitute.
Chaga:
Chaga mushrooms are another example of an adaptogen that offers numerous health benefits. With a vibrant orange interior, they are powerful antioxidants and have anti-inflammatory, antiviral, and cholesterol-lowering properties. Studies suggest Chaga may help treat type 2 diabetes, cancer, and even support brain and gut health. This mushroom is rich in beta-glucans, vitamin D, zinc, B vitamins, and other essential minerals. However, due to high oxalate content, excessive consumption may lead to kidney issues, so experts advise sticking to around 2 grams or one teaspoon of Chaga powder daily for safe, effective benefits.
Reishi:
The Reishi mushroom is another popular example of a functional mushroom and an adaptogen, often added to health food products due to its long-standing use in traditional Chinese medicine for promoting health and longevity. A 2021 review suggests Reishi has potential therapeutic benefits for inflammation, diabetes, heart disease, neurological disorders, cancer, mood disorders, and liver health. Nutritionally, Reishi is rich in immune-boosting vitamins E, C, and D, B vitamins, and beta carotene, which is known to support eye health.
Cordyceps:
Cordyceps mushrooms have been extensively researched for their potential health benefits, including improvements in respiratory health, cancer treatment, blood sugar regulation, kidney disease management, and reduction of overall inflammation. They can also help reduce exercise fatigue and viral activity. As an adaptogen, Cordyceps are also rich in protein, vitamin K, and B vitamins like B12, thiamin, and riboflavin, which can boost energy and support healthy blood clotting.
Shiitake:
Shiitake mushrooms are rich in essential vitamins and minerals, including B vitamins, copper, and selenium, which are vital for maintaining energy levels and supporting immune function. They also provide 2.5 grams of dietary fibre per 100 grams, promoting digestive health. Shiitake mushrooms contain beneficial compounds like polysaccharides, terpenoids, and sterols that can reduce inflammation and enhance the immune system. One notable compound, lentinan, is a beta-glucan studied for its infection-fighting abilities and potential support for cardiovascular health in people with diabetes. Due to their nutritional benefits, shiitake mushrooms have been used in traditional medicine for centuries.
Maitake:
Maitake mushrooms, commonly known as “hen of the woods,” provide numerous health benefits due to their rich nutrient and bioactive compound content. They are an excellent source of beta-glucans, which can enhance the immune system by activating specific immune cells like macrophages and natural killer cells. Research suggests that Maitake mushrooms also support metabolic and cardiovascular health, helping to regulate blood sugar levels, lower blood pressure, and reduce cholesterol levels, thereby decreasing the risk of heart disease. Additionally, they are packed with antioxidants that combat oxidative stress and inflammation, promoting overall well-being.
Turkey Tail:
Turkey Tail mushrooms are dark brown, fan-shaped fungi that resemble the tail of a turkey. They are known to be nonspecific immune modulators, meaning they can enhance the entire immune system while also acting as antioxidants and reducing inflammation. A recent study highlighted their therapeutic potential for melanoma, while earlier research showed similar benefits for breast cancer. Turkey Tail mushrooms are particularly rich in beta-glucans, as well as vitamins D and B. Some people enjoy eating these mushrooms whole, while others prefer to take them in supplement form.
Functional mushrooms offer many health benefits, making them a great addition to your daily routine. They can be easily included in your diet through supplements like powders, pills, gummies or tinctures. However, it’s important to be cautious with supplements, as they are not federally standardized or regulated. Always consult your doctor before starting any new dietary or supplement regimen to ensure safety and make informed decisions.