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Fruiting Bodies: A Dietitian’s Take on Mushroom Supplements
Not all mushroom supplements are created equal. A dietitian explains why the fruiting body matters, what mycelium lacks, and how to read the label before you buy.
Fruiting Bodies: A Dietitian’s Take on Mushroom Supplements
The supplement industry isn’t regulated the same way that our food system is. This means that the actual potency and accuracy of supplements’ ingredients aren’t guaranteed. Unlike pharmaceuticals, supplement companies don’t have to test their products before sale. This puts one hundred percent of the responsibility on the consumer to ensure that what they are buying is what they intend to buy. If you aren’t critically evaluating the supplement label, you’re at the mercy of the marketing and may be paying for simply filler.
Because of this, not all mushroom supplements are created equal. The issue comes down to what part of the mushroom is included. Most supplements that claim to contain functional mushrooms, consist simply of the root network, or mycelium, of the mushroom rather than the nutritionally-concentrated fruiting body. This is because the mycelium grows faster and is cheaper to produce. While not technically inaccurate to list the presence of these functional mushrooms, because they are made from the mycelium, they contain fewer bioactive compounds and are often less potent. So before you spend another dollar on functional mushroom supplements, let’s unpack why the fruiting body is important and how to verify this on supplement labels.
What is a fruiting body?
The fruiting body refers to the portion of the mushroom that you most likely envision: the cap, the gills, and stem of the mushroom1. This is the portion of the mushroom that has the most nutritional value. Since this is the reproductive structure of the organism, it’s dense in its fungal tissue. It's because of this density that the nutrition is concentrated in this part of the mushroom. Like an apple from an apple tree, the fruiting body of the mushroom is the spore-bearing fruit. It’s meant to launch spores into the environment, scattering them far enough to start new colonies elsewhere.
What is mycelium?
The mycelium, on the other hand, is the underground framework that supplies the nutrition to the rest of the mushroom1. This appears as web-like roots similar to what you’d expect to see from other plant life.
The nutritional value in the mycelium is significantly less potent than the fruiting body. Composed of mostly starch and minimal protein, the root system doesn’t have the plethora of vitamins and minerals you’d find in the rest of the mushroom. The fruiting body, however, is rich in B vitamins, vitamin D, antioxidants, and a particular type of fiber, called beta-glucans1.
Why are beta-glucans nutritious?
To understand beta-glucans, let’s first break down fiber. Fiber is becoming increasingly recognized for its role in human health. The Dietary Guidelines for Americans recommend that adults consume at least 25-38 grams of fiber per day2. And most Americans aren’t eating even close to enough, so every little bit counts.
There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water, but insoluble fiber does not. Both have impactful health implications. Soluble fiber plays a role in steadying blood sugar levels, by slowing the absorption of glucose into the blood stream3. It’s also been associated with increased fullness, which is crucial in the weight loss journey3. Additionally, soluble fiber is critical for digestive health, fermenting into short chain fatty acids, which nourish the lining of your colon3. Most notably, soluble fiber is associated with lower blood cholesterol. The fiber creates a gel-like substance in your gut, trapping bile acids from being reabsorbed. Because these bile acids are not able to be reused, your body must create more, which it does by pulling cholesterol from your blood. As a result, blood cholesterol levels drop3.
Beta-glucans are a type of soluble fiber. Fungal beta-glucans have been studied for their role in boosting immune health. Research suggests that they can stimulate immune cell activity, helping to protect the body against infection. Needless to say, fiber, and specifically beta-glucans, are incredibly nutritious, and we should strive to consume more of them.
Functional Mushrooms Worth Knowing
Not all functional mushrooms are backed by equal evidence, so it’s important to recognize which have been properly studied for their effects.
- Reishi has been used traditionally across cultures for many years to help create a sense of calm. It’s been studied for improved sleep quality, reduced stress levels, and nervous system balance4.
- Cordyceps is thought of as the energy mushroom. Unlike stimulants that spike and crash, cordyceps may produce steady stamina for sustained energy levels throughout the day5.
- Lion’s mane is associated with improved cognition, supporting the stimulation of nerve growth factor, to boost the brain’s ability to learn and communicate6
- Tremella is often linked with beauty products due to its role in skin health, but it’s also incredibly rich in antioxidants, which can minimize oxidative stress. This is why it may boost immune health and maintain overall cellular balance7.
How to Choose a Functional Mushroom Supplement
When it comes to choosing a functional mushroom supplement, it’s important to evaluate a few key factors:
Species of Mushroom
Studies show that each species of mushroom offers different health benefits. Be sure to choose a supplement that contains the mushroom associated with your desired effect: reishi for calm, cordyceps for energy, tremella for hydration, and lion’s mane for cognition.
Part of the Mushroom Used
If you want a more nutrient-dense supplement, it’s best to choose one that is derived from the fruiting bodies, as they are the more concentrated source. If a supplement does not explicitly state what part of the functional mushroom is included, reach out to the brand for more information.
Third Party Testing
Reputable brands will get their products tested for potency and accuracy to ensure their high quality. Choose a functional mushroom supplement from a brand that offers transparency and shares the results of these tests with their consumers,
Disclaimer: This blog contains promotional content about our products. The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. This content is not a substitute for medical advice. Always consult your healthcare provider before making changes to your wellness routine, especially if you are pregnant, nursing, taking medication, or have a medical condition.
References:
1. Nowrousian M. Genomics and transcriptomics to study fruiting body development: An update. Fungal Biology Reviews. 2018;32(4):231-235. doi:10.1016/j.fbr.2018.02.004
2. USDA. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/.
3. Kaczmarczyk MM, Miller MJ, Freund GG. The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism. 2012;61(8):1058-1066. doi:10.1016/j.metabol.2012.01.017
4. Li X, Sun L, Chimonas S, et al. Symptom improvements and adverse effects with Reishi mushroom use: A Cross-Sectional survey of cancer patients. Integr Med Res. 2024;13(4):101089. doi:10.1016/j.imr.2024.101089
5. Choi E, Oh J, Sung GH. Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production. Mycobiology. 2020;48(6):512-517. Published 2020 Nov 9. doi:10.1080/12298093.2020.1831135
6. Li IC, Chang HH, Lin CH, et al. Prevention of Early Alzheimer's Disease by Erinacine A-Enriched Hericium erinaceus Mycelia Pilot Double-Blind Placebo-Controlled Study. Front Aging Neurosci. 2020;12:155. Published 2020 Jun 3. doi:10.3389/fnagi.2020.00155
7. Ruan Y, Li H, Pu L, Shen T, Jin Z. Tremella fuciformis Polysaccharides Attenuate Oxidative Stress and Inflammation in Macrophages through miR-155. Anal Cell Pathol (Amst). 2018;2018:5762371. Published 2018 May 2. doi:10.1155/2018/5762371
By Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness, a private nutrition practice and consulting firm. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.
Brainstorm
Brainstorm
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Brainstorm contains fairly traded organic dark chocolate, organic Lion’s Mane and organic Cordyceps from 100% fruiting body mushrooms, guarana and phosphatidylserine. Each square contains 66mg of natural caffeine which is equivalent to ⅔ cup of coffee.
Vegan, gluten-free, dairy-free, and OU-D kosher certified.
Other ingredients: organic semi-sweet 72% dark chocolate (organic unsweetened chocolate, organic cane sugar, organic cocoa butter), coconut oil, cocoa butter
Allergens: Coconut, Soy
Processed on shared equipment and may contain peanuts, tree nuts, milk, eggs, or soy.
Each bite of Brainstorm is formulated to boost cognitive function while also delivering an immediate boost to productivity and energy levels.
The long term benefits come from our functional mushrooms. Lion’s Mane and Cordyceps are felt over time — not instantly. When incorporated into a daily routine, the mushrooms’ nutrients compound in your body and become more effective (and noticeable) with sustained use.
Cordyceps works to boost blood oxygen levels to increase full body stamina, vitality, and energy. Lion’s Mane directly stimulates the nerve growth factor to improve memory, cognition, neuroplasticity, and brain health.
We also know that nothing beats instant gratification. That’s why we’ve added Guarana and Phosphaditylserine to our formula. Guarana is a caffeinated Brazilian berry that provides a smooth flow of energy, and Phosphaditylserine is a fatty acid that improves alertness, reaction time, thinking speed, and productivity throughout the day. Each square contains 66mg of natural caffeine which is equivalent to ⅔ cup of coffee.
The result: an indulgent daily routine that’s good for you and only gets better with time.
What to expect:
- In 30 minutes, feel productive and energized
- In 30 days, notice daily flow states, sustained energy and mental clarity
- After 3 months, enjoy memory support, brain health, and daily energy
One square suits most.
Enjoy one dose of Brainstorm when you’re in need of a clean boost of energy. Those looking for a stronger, more prolonged sensation may enjoy a double dose.
With daily use, Brainstorm supports neural connections in your brain for better productivity over time.
We exclusively use organic, fruiting body Lion’s Mane and Cordyceps mushrooms that are hand-harvested when their medicinal compounds are at peak concentration. Our mushrooms are dried in the sun to soak up Vitamin D before undergoing a pure, starch-free extraction process.
All ingredients are third-party lab tested for safety and stability, and mushrooms are third-party lab tested for potency.
