Brain-boosting, stress-reducing or just another trend? Here’s everything you need to know about adaptogenic mushrooms

Although adaptogenic mushrooms are generally considered safe for most healthy adults, it is advisable to consult your doctor before starting any supplement, particularly if you are pregnant, breastfeeding or considering them for children.

People taking blood-thinning medication, those with mushroom allergies, autoimmune conditions or blood sugar disorders should seek medical advice before use, as some mushroom extracts may interact with medications or affect immune function and blood glucose levels.

Lion’s mane

Named after its shaggy appearance, lion’s mane is one of the best-known adaptogenic mushrooms and grows throughout Asia, Europe and North America.

A study by researchers from the University of Geneva, the University of Pavia and the Policlinico Hospital of Milan found that lion’s mane supplementation improved sleep quality and mood disturbances in patients with obesity. It may also help protect against chronic inflammation and oxidative stress and reduce symptoms of anxiety and depression. These early studies suggest lion's mane may support aspects of cognitive function, although larger clinical trials are still needed.

Reishi

Often referred to by its Japanese name, reishi is a flat, kidney-shaped mushroom long used in Traditional Chinese Medicine to reduce stress and promote longevity. Sometimes called the ‘mushroom of immortality’, reishi has been studied for its potential to reduce fatigue and symptoms of depression, while animal studies suggest it may also support heart health.

Rich in anti-inflammatory compounds, reishi has demonstrated anticancer activity in laboratory studies. In China, it is sometimes used alongside radiation or chemotherapy to support immune function. A 2024 study published in the British Journal of Nutrition, for example, found that reishi helped regulate T-lymphocyte function —white blood cells central to immune defence—suggesting an anti-inflammatory immune response in older women.

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Shiitake

Widely cultivated since China’s Ming dynasty, shiitake mushrooms were traditionally used to combat fatigue, aches and pains, support heart health and protect against respiratory illness. Today, they remain one of the world’s most widely consumed edible mushrooms and would be considered functional or medicinal more so than adaptogenic. 

Although further research is needed, compounds found in shiitake may help lower cholesterol and possess antibacterial properties. Smaller clinical studies have also identified lentinan, a beta-glucan extracted from shiitake, as a promising adjunct in cancer treatment due to its ability to stimulate the body’s immune response to tumour growth.

Maitake

Native to northern Japan, maitake is prized for its earthy flavour and meaty texture. Rich in antioxidants, it has long been used in traditional East Asian medicine for its potential immune-supporting properties, as well as for managing hypertension and diabetes. This mushroom would also be considered functional or medicinal instead of purely adaptogenic. 

Although human evidence remains limited, maitake may help reduce inflammation, regulate insulin levels and combat certain parasites. Laboratory research has also suggested activity against viruses, including influenza and hepatitis B. A small study conducted by Kobe Pharmaceutical University found that maitake extract was associated with symptom improvement in patients with liver, breast and lung cancers, though much larger clinical trials are needed.

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Chaga

Common in colder climates, chaga has been used in the traditional medicine of northern Europe and Asia to support immunity. Resembling a piece of burnt charcoal, this hard fungus is believed to help reduce inflammation and oxidative stress.

Researchers from Chungnam National University and Konyang University in South Korea found that chaga extract reduced markers associated with Alzheimer’s disease in laboratory research, suggesting possible therapeutic potential. However, chaga has yet to be adequately tested in human clinical trials, meaning its safety and effectiveness remain uncertain.

Cordyceps

Used in Traditional Chinese Medicine to treat fatigue, persistent coughs and kidney disease, cordyceps is a parasitic fungus that grows in mountainous regions. Often nicknamed the ‘energy mushroom’, it is thought to enhance exercise performance by improving oxygen utilisation and blood flow.

An earlier study in China found that cordyceps improved aerobic capacity and endurance in older adults. Human studies have also suggested benefits for kidney function, while laboratory and animal research indicate potential antidiabetic and antitumour effects. More robust clinical research is still needed.

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Turkey tail

Known as Yun Zhi in Traditional Chinese Medicine, turkey tail was historically used to treat respiratory conditions. Animal and laboratory studies have shown that it may support gut health by nourishing beneficial bacteria.

Research has also suggested that turkey tail extracts may help reduce cell damage associated with chemotherapy. In Japan, a protein-bound polysaccharide derived from turkey tail, known as Krestin (PSK), has been approved as a prescription adjunct to certain cancer treatments, where it is used alongside standard therapies to support immune function. However, its use varies by country, and evidence for turkey tail supplements themselves remains limited.

Tremella

Also known as the ‘beauty mushroom’, tremella is a white or pale-yellow fungus with a distinctive jelly-like texture. It is known more as a functional mushroom and has traditionally been used for skin health and is increasingly being studied for its antioxidant, anti-inflammatory and cholesterol-lowering properties.

Researchers at Beijing Technology and Business University found that polysaccharides extracted from tremella helped reduce skin damage caused by UVA radiation in laboratory studies, suggesting potential applications in skin health.

There is limited clinical evidence that the time of day significantly affects how well adaptogenic mushrooms work. However, many people choose to take lion's mane and cordyceps in the morning because they are traditionally associated with increased energy and mental focus. Reishi, meanwhile, is often taken in the evening due to its traditional use in promoting relaxation and supporting sleep.

More important than timing is consistency. As with many supplements, any potential benefits are more likely to emerge with regular, long-term use rather than occasional consumption.

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