From powders and coffee to chocolates and gummies, mushroom supplements are everywhere!  In addition to the wide ranging product formats, each brand may offer different mushrooms in unique blends to suit certain health outcomes. With so many options available, you may be overwhelmed as to which are worth trying.  

In this guide, we’ll walk you through the various mushroom supplements on the market, explaining their potential health benefits, reviewing the recommended doses, and highlighting safety concerns for certain populations.

So what can these mushrooms actually do for our health? In general, functional mushrooms support cognition, immunity, stress support, and energy. However, different mushrooms contain unique bioactive compounds and have subsequently varying effects in our bodies.

For example, the mushrooms chaga and reishi2 contain beta-glucans, which may support immune system function. Lion’s mane3, however, is particularly beneficial for brain health, having a role in memory and focus. Reishi, on the other hand, has been associated with stress response and a sense of calm; whereas cordyceps4 has been shown to support energy levels.

Regardless of your desired effect, it’s important to note that mushroom supplements are not a cure-all. Instead, they act as one piece of the puzzle when it comes to holistic health. Other factors like sleep, diet, and exercise are crucial parts of a healthy lifestyle that should not be ignored.  

Supplements can vary widely in their potency and quality. Before you choose a mushroom supplement, make sure to carefully evaluate its nutrition label to ensure you are choosing a high quality product.

One thing to select is a brand that mentions specific types of mushrooms on ingredient labels, instead of “mushroom blends”. That way you know what’s actually inside and what effect you’re likely to achieve. Additionally, high quality products source mushrooms from the fruiting bodies, which are the actual mushrooms, instead of the mycelium, which are the roots. This is important as most of the bioactive compounds are found in the fruiting bodies themselves.

Lastly, watch out for fillers and additives. There are often a lot of unnecessary ingredients inside supplements, so make sure you know what you are consuming. In the case of mushroom chocolates and gummies, look out for added sugars. Because most of us get enough added sugars in our diets as it is, the added sugar in these daily bites can add up quite quickly. Don’t worry! We’ve got you covered. Our alice mushroom chocolates contain 1 gram of added sugar per piece.

As with all supplements, it’s important to evaluate the other medications and supplements you consume in order to watch out for any contraindications. If you currently take blood thinners like aspirin or warfarin, you may not want to consume mushroom supplements as some mushrooms have blood thinning effects. Additionally, some mushroom supplements may interact with the effectiveness of immunosuppressant medications, so those on these prescriptions should consult a doctor. Likewise, some mushrooms can further lower blood pressure, so those on blood pressure medications should express caution.

Because of the limited data in these populations, those who are pregnant or have an autoimmune condition should avoid use of mushroom supplements. As always, before starting any new supplement or medication, talk to your healthcare provider.