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- They Impact the
Health of Your Gut
We know that mushrooms
strengthen the immune system,
and one important way they do
this is by acting as a prebiotic, or
food for beneficial bacteria in the
gut, thereby supporting a healthy
microbiome, according to Bove.
Cell walls of fungus contain
compounds called beta-glucans,
and it’s those powerful compounds
that have prebiotic properties.
Bove points out that one medicinal
mushroom in particular, lion’s
mane, controls the functioning
of the enteric nervous system
that controls digestion and GI
motility and produces 95% of the
mood-regulating neurotransmitter
serotonin found in the body. While
lion’s mane is best known for its
benefits to cognitive health, one of
the reasons it works may actually
stem from its action in the gut,
she explains. (Put this on your
radar: Bove says lion’s mane is the
mushroom to keep an eye on – it’s
enjoying a surge in popularity!)
- Who Shouldn’t Take Them
While medicinal mushrooms are generally
quite safe, pregnant women or those who are
breastfeeding should check with their doctor
before trying them. If you’re on any medications,
particularly blood pressure–lowering medications,
check with your doctor or pharmacist to avoid
any contraindications. Those with autoimmune
diseases should also take note: Some mushrooms
have immune-boosting effects, which may drive
an overactive immune system. If you have an
autoimmune condition, you’ll want to work with
a knowledgeable health practitioner to ensure
you choose the right mushroom for your needs.
REISHI
Supports the immune
and cardiovascular
systems and helps
manage stress. Use it
for overall health or to
unwind after a stressful
day. TRY: Four Sigmatic
Reishi Mushroom Elixir
Mix that combines
calming reishi with stress-
supporting holy basil.
$30, foursigmatic.comSHIITAKE
Contain beta-glucans that
support immune health and
healthy cell development.
Use it for overall wellness
and cardiovascular health.MAITAKE
Promotes cellular health
and provides immune
system support. Use
it for general wellness
or in conjunction with
other mushrooms for a
synergistic effect.TURKEY TAIL
Promotes healthy cell
turnover and liver health
and contains beta-glucans,
which support immunity.
Use it for overall wellness
and immune support.CHAGA
High in antioxidants and
helpful for GI health. Use it for
overall wellness and disease
prevention. TRY: Solaray
Organically Grown Fermented
Chaga for general wellness,
plus the fermenting process
makes it easier to digest.
$27, solaray.com
- Use Them Right
Medicinal mushrooms come in single mushroom varieties or blends,
which usually target a health outcome such as increased energy or stronger
immunity. Use a single mushroom if you’re looking for a specific benefit that
mushroom provides; however, mushrooms work synergistically, so combining
them can often provide even greater benefits. Experiment with either to
see which works best for you, but keep in mind that unlike pharmaceutical
drugs, you won’t necessarily feel the effects right away. According to Carter,
you should start seeing benefits of medicinal mushrooms after two to three
weeks. She recommends a dosage of 2 grams, or 1 teaspoon, daily, but she
suggests doubling the dose for the first couple of weeks to accelerate the onset
of benefits. Take them in capsules or add them to your foods. Carter suggests
incorporating them into baking to replace some of the flour, in smoothies,
lattes, hummus and salad dressings. And no need to worry about losing
their benefits when heated. “Some of the vitamins might be denatured
through heat, but the beta-glucans – which provide immunity
- can withstand some very high temperatures,” Carter adds.