From reishi lattes and lion’s mane gummies to cordyceps “pre-workout” shots, mushrooms are everywhere right now. Once regarded as a mere pizza topping, fungi have become a wellness must-have, showing up in everything from coffee and protein bars to skincare and supplements.
“Functional mushrooms have been used for centuries in Traditional Chinese Medicine and are now finding new life through approachable products and social media buzz as people look for natural, time-tested remedies for fatigue, poor focus, and immune challenges,” shares Sunjya Schweig, M.D., integrative family physician and Founder at California Center for Functional Medicine.
Want to get in on the hype? Here’s a look at why functional mushrooms have become health and wellness all-stars, plus all of the different ways you can reap their benefits.
- ABOUT OUR EXPERTS: Sunjya Schweig, M.D., is an integrative family physician and Founder at California Center for Functional Medicine. Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe.
What exactly are ‘functional mushrooms’?
Functional mushrooms go way beyond your everyday cremini or portobello. While the mushrooms you see in the produce section of the supermarket offer great nutrition (think fiber, protein, and B vitamins), functional mushrooms like lion’s mane, reishi, cordyceps, chaga, and turkey tail are known for their bioactive compounds—natural plant chemicals that do more than fuel your body, explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. “These compounds, such as beta-glucans and terpenes, have been studied for their potential to improve focus, relieve stress, bolster immunity, and more,” she says. “They’re less about flavor, and more about function, which is why you’ll often see them extracted into powders, tinctures, capsules, teas, or, increasingly, gummies.”
Each type of ‘shroom offers its own unique benefits. Lion’s mane is famous for focus and brain support, and contains compounds called hericenones and erinacines that have been shown to stimulate nerve growth factor (NGF), a protein that helps brain cells grow, repair, and stay connected, explains Schweig. Research shows it supports processing speed in young adults, memory in older folks, and more.
Meanwhile, reishi is often called the “chill mushroom,” as it has been used for centuries in Eastern medicine to help reduce stress and encourage sleep, notes Schweig. Considered an adaptogen, “reishi works like a thermostat, bringing things back into balance when life throws you off,” Schweig says. “That’s why many people turn to reishi during busy or overwhelming times; it may help calm the body and mind without knocking you out.”
Read More: “This Functional Mushroom Helps Me Chill Like Nothing Else”
Cordyceps has gained major traction in the fitness world recently because it supports cellular energy production and the body’s ability to use oxygen during exercise, according to Schweig. (Its use for energy and stamina dates back centuries.)
For antioxidant and immune support, chaga, turkey tail, and shiitake really shine. “Chaga mushrooms test very high on the ORAC (oxygen radical absorbance capacity) scale, which measures antioxidant strength,” Schweig says. Similarly, the beta-glucans found in turkey tail and shiitake support the immune defenses by “helping your body stay alert and ready to respond,” he adds. In fact, research shows that adults who consumed shiitake daily for four weeks experienced stronger gut defenses and lower levels of markers tied to inflammation.
How to add mushrooms to your Wellness routine
If you’re ready to reap the benefits of these incredible mushrooms, there are plenty of ways to do so—even if you don’t particularly care for the fungi’s umami flavor. Here are the easiest (and tastiest) ways to fold functional mushrooms into your everyday life.
1. Cook ‘em
If you love being in the kitchen, this is a great place to start enjoying certain functional mushrooms. Cooking with whole mushrooms layers in some earthy flavor while also delivering fiber and naturally occurring bioactives, according to Schweig.
You can sautee lion’s mane (it shreds like crab!) with veggies, toss shiitake into stir-fries, or add a handful of mixed mushrooms to soups, stews, and grain bowls. Alongside their other bioactive compounds, whole mushrooms bring prebiotic fiber to the table, which supports gut health, notes Michels. Roast a big pan of mushrooms on Sunday that you can add to eggs, tacos, and pasta throughout the rest of the week.
2. Powders and drink mixes
Love a cozy, indulgent drink? Functional mushroom drink mixes are an easy upgrade to your favorite sip. Lately, brands have been incorporating these health-loving ‘shrooms into everything from matcha to cocoa to coffee.
Michels recommends options like MUD/WTR Matcha, which combines matcha and several functional mushrooms for calm, focused energy, or MUD/WTR Cacao, an earthy hot-cocoa that promises plenty of shroomy goodness and zero sugar crash. If you’re on the go, Host Defense MycoBrew Mocha and MycoBrew Coffee packets are a convenient way to pack some lion’s mane into your travel mug.
Of course, if you want to add mushrooms to a latte or smoothie you already make, that’s an option, too. Zhou Nutrition’s Mushroom 8-Plex powder combines eight mushroom varieties into one scoop to cover your bases. If a particular variety has stolen your heart, you can also buy powders that contain a single type of functional mushroom. Try Om Organic Chaga Mushroom Powder or Om Organic Lion’s Mane Mushroom Powder. Try making a mushroom latte by whisking a serving of mushroom powder into eight to 12 ounces of hot milk or milk alternative and sweetening with a drizzle of honey or maple syrup, Michels suggests
3. Gummies
For anyone who hates pills or powders, gummies can be a lighter, tastier way to get functional mushrooms in. Options include The Vitamin Shoppe brand Mixed Berry Lion’s Mane Gummies and OM Lion’s Mane Strawberry Gummies. Or, try out the so-called “beauty mushroom” in DIRTEA’s Tremella Peach Gummies.
For a broader approach, WonderDay Mushroom Gummies pack eight mushrooms into wild raspberry-flavored bites, while OM Master Blend Gummies offer all-around support in a mixed-berry flavor.
Read More: 6 Ways Stress Affects Your Long-Term Health
Just keep in mind that these yummy bites often contain smaller amounts of mushrooms (and more sugar), according to Schweig. For example, while a lion’s mane powder might contain two grams of mushroom mass per serving, gummies may offer the equivalent of about half that amount. Still significant, just not quite as potent.
4. Chews
If you prefer something snacky that you can toss in your bag, chews are another great option. These tasty, candy-like supplements may offer a softer texture than gummies but are just as portable and fun to pop into your routine.
Force Factor Modern Mushrooms Cinnamon Roll Chews are popular, offering a dessert-like taste while still delivering functional mushroom support, notes Michels. They’re an easy grab-and-go choice for the afternoon slump, the school pick-up line, or even right before a long meeting when you want a little boost without the hassle of mixing or measuring.
5. Liquids
Ready-to-sip supplements are all the rage right now—and even mushrooms are getting in on the trend. Liquid options make adding mushrooms to your day effortless, since you don’t need a blender or scooper to prepare them. Just keep a bottle in the fridge and pour out your measured dose when you need it. One tasty option is the Mary Ruth’s Organic Coffee Cake Lion’s Mane Liquid, which has a sweet, rich flavor. You can take it straight by following the cap-measured serving, or swirl it into iced coffee or oat milk for an easy upgrade to your daily routine.
6. Even…protein powders?!
Believe it or not, even your post-workout shake can double as a mushroom delivery system these days. For muscle-repairing protein plus the extra perk of functional mushrooms, try Wild Society 100% Grass-Fed Whey Protein, which pairs 25 grams of high-quality whey protein with a blend of reishi and cordyceps mushrooms. (It’s available in Vanilla Bean and Dutch Chocolate.) Simply mix a scoop with water or milk in your shaker cup or blend a scoop with 10 to 12 ounces of liquid, a banana, and some ice for a creamy, nutrient-packed smoothie.
7. Of course, Capsules and Tinctures
Capsules and tinctures might not disguise functional mushrooms as candy or taste like coffee cake, but they are, nonetheless, some of the most reliable ways to incorporate potent doses of these powerful fungi into your day—and so, they deserve a mention! Straightforward and not terribly exciting, these supplements make getting a consistent daily dose of functional mushrooms as simple as can be. Often, they offer 1,000 to 2,500 milligrams for lion’s mane, 1,000 to 2,000 milligrams for reishi, and 500 to 1,500 milligrams for chaga, according to Michels.
Host Defense Stamets 7 combines the extracts of seven different functional mushrooms, while plnt Organic Multi Mushroom packs small amounts of more than 10 fungi into vegetarian capsules.