Best Mushrooms for Mental Health
Medicinal mushrooms - otherwise known as functional or adaptogenic mushrooms - are the fruiting bodies of fungus that contain many therapeutic benefits. These aren’t the type of mushrooms that have you thinking your legs are growing into snakes!
The word ‘adaptogenic’ refers to an herb or botanical that helps to improve our resistance to physical, emotional, environmental, chemical and biological stressors. They help us cope with stress in all it’s presentations and help us to adapt, hence the name adaptogenic.
Not to be confused with ‘magic’ psychedelic mushrooms containing psilocybin, medicinal mushrooms contain their own magic for the mind, body and spirit. Medicinal mushrooms have been used for thousands of years, with Hippocrates noting the anti-inflammatory effects of mushrooms and using them to speed up wound healing before 450 BCE.
These medicinal mushrooms are now widely available dried or made into powders and are a therapeutic food and supplement that can benefit your whole being in a multitude of ways. Some benefits of medicinal mushrooms include:
Immune support
Hormonal regulation
Nourishment for the adrenal glands
Improvement in cognitive function including memory and concentration
Increasing performance and endurance
Anti-aging effects
Calming the mind and reducing anxiety
In the way that we are living now, our lifestyles can often breed anxiety and feelings of overwhelm. Luckily, nature has us covered. Particularly these medicinal mushrooms which can really help us out.
Medicinal mushrooms are classed as tonic and adaptogenic. Meaning that they nourish, tone and support the body whilst also building the body’s natural resistance and resilience to stressors, as mentioned above.
Everyone benefits from adaptogenic herbs and fungi. Often adaptogenic substances are particularly indicated in those who are experiencing adrenal dysfunction, nervous exhaustion, chronic infection or illness. However, adaptogens are also extremely beneficial if you are feeling rundown or burnt out or wanting an extra boost of energy, mood, brain and immune support.
Whilst it is safe to take these adaptogenic, medicinal mushrooms long-term, it is recommended to take periodic breaks to allow your body to recalibrate, as herbs and fungi are still powerful medicines. Three weeks on, one week off can be beneficial for adaptogenic substances. It is believed that this break allows the herb or mushroom to work more effectively in the body. Also note that it can take a few weeks to begin noticing the effects of adaptogenic herbs and mushrooms.
Let’s dive deeper into which medicinal mushrooms can help soothe us from a somewhat unavoidable part of being human: feeling overwhelmed and anxious.
Reishi Ganoderma lucidem
I’m naming Reishi ‘The Soother’ as this mushroom has an immense capability to calm the mind and spirit. It tones the nervous system and is anti-inflammatory, which can indicate it’s ability to help in mood disorders or even just fleeting feelings of anxiety (as inflammation in the body and brain can be a root cause of depression and anxiety). Of course, Reishi is also an adaptogen but it is adaptogenic with a particularly calming nature. Reishi is known in TCM (Traditional Chinese Medicine) to encourage emotional balance through soothing Shen (the spirit) and is considered a nervine (supporting the nervous system). When Shen is disrupted, symptoms can present such as sleeplessness or even insomnia, nightmares and anxiety. So getting that Reishi on board can be a big help to an anxious and overwhelmed nervous system.
Cordyceps Cordyceps militaris
This mushroom is best known for it’s ability to enhance endurance and performance. But it can also support the brain as it carries oxygen around the body and the brain is certainly no exception! Cordyceps is energising in its nature and in TCM it is known to tonify our vital energy force, known as Qi. The polysaccharides in Cordyceps also regulate blood sugar which has a stabilising effect on moods.
Lion’s Mane Hericium erinaceus
One of my personal favourites. Lion’s Mane protects the brain and nerves through the actions of the fungi’s terpene constituents. Cognitive function is enhanced and the nervous system is lulled into a calm state through the terpene’s effects on NGF (Nerve Growth Factor). NGF is a protein but more specifically it is neuropeptide and neurotrophic factor that regulates the maintenance and growth of neurons. What this ultimately means is that Lion’s Mane supports your memory, mood regulation and ability to learn new things. There has been some research on the therapeutic uses of Lion’s Mane in conditions where NGF is reduced such as Parkinson’s disease, Alzheimers, depression and even stroke. Reference Not only will Lion’s Mane support your brain (did that just rhyme?) but it also has a woody and honey-like taste that can be a great flavour enhancement in foods or drinks such as hot cacao or even a morning coffee.
Chaga Inonotus obliquus
Many may not consider this directly a mood-supportive mushroom. Chaga is praised for it’s anti-aging properties and (of course) immune boosting benefits but it is also considered a tonic herb and contains trace minerals such as zinc, which takes care of the vagus nerve and calms the nervous system. Not to mention Chaga contains vitamin D which is known to support healthy moods and reduce anxiety. Reference note: this study was conducted on diabetic women with vitamin D deficiency.Chaga is traditionally known to promote longevity, improve energy and it is also highly antioxidant. Most of us known that stress, anxiety and overwhelm can lead to free radicals to form, so the antioxidant capability in Chaga can help mitigate some of that damage.
He Shou Wu Polygonum multiflorum
This medicinal mushroom is not as commonly talked about but this does not dampen it’s miraculous healing qualities. He Shou Wu is highly antioxidant, a tonic herb and also contains zinc which we know nourishes our nervous system, reducing levels of anxiety. This mushroom has a slightly sedative action which also aids in calming a frazzled mind. From an herbal energetic perspective, He Shou Wu brings harmony to the mind and restores vitality. It is also said that He Shou Wu can heighten our creativity and enhance our intuition, a fantastic combination for gently easing out of feelings of overwhelm and anxiety.
Ashwagandha Withania somnifera
Whilst not a mushroom, this herb goes well with the taste profile of various mushrooms species and is a tonic and an adaptogen, so I had to include it! Nourishing the adrenal glands and increasing resilience to stress, ashwagandha (Withania) is an ayurvedic herb which also aids in promoting restorative sleep and relaxation, essential for overcoming particularly stressful times. You can take this herb in a fluid extract prescribed by a naturopath or in a powder added to food and drink or capsulated.
There are many other functional mushrooms that didn’t make this list but that have incredible benefits on immune, respiratory and cardiovascular function, energy, gut healing and more. These include (but are definitely not limited to!): Shiitake, Maitake, Oyster, Turkey Tail and Chanterelle.
Not all mushrooms are created equal
Ethical and safe harvesting is of the utmost importance when sourcing where your mushrooms are coming from. Choosing organic or wild-harvested mushrooms are your best bet as then you know that you are avoiding unnecessary chemical exposure from pesticide use, as well as lowering the risk from heavy metals that can be present in non-organic soils. SuperFeast and Misty Day are both high-quality conscious brands that supply functional mushrooms based in Australia and New Zealand. SuperFeast uses Miron glass to store their mushroom powders and they honour Chinese philosophies and harvest based on the Di Tao which shows respect and honouring for the mushroom as well as the land on which it grows.
Written by Chelsea Evans
Chelsea is the founder of Whole Wellness Co. She is a degree qualified naturopath, nutritionist and medical herbalist based in Tauranga, New Zealand. She offers naturopathic consultations from her home clinic in Welcome Bay, Tauranga as well as Zoom consultations to wider New Zealand and to some international clients. Chelsea aims to educate, inspire and help others obtain thriving wellness through an empowered and balanced approach.
Resources and further reading
Stamets, P., & Zwickey, H. (2014). Medicinal mushrooms: Ancient remedies meet modern science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684114/
Li, I., Lee, L., Tzeng, T., … & Chen, C. (2018). Neurohealth properties of Hericium erinaceus mycelia enriched with erinacines. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/
Fazelian, S., Amani, R., Paknahad, Z., Kheiri, S., Khajehali, L. (2019). Effect of vitamin D supplement on mood status and inflammation in vitamin D deficient type 2 diabetic women with anxiety: A randomised clinical trial. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/
You may also enjoy:
Olivia Scott is a qualified reiki healer in Auckland, plus a life and business coach, author, podcast host & speaker. Get in touch here.