If you've been hearing about adaptogens, you might have also heard of functional mushrooms. The demand for mushrooms has increased in recent years due to their value as a source of antioxidants, anti-inflammatory agents, and immune system boosters. This article reviews some of the popular types of adaptogens and their performance-enhancing abilities according to modern science.
But Wait, What Exactly Are Adaptogens?
Health is the ability to adapt to one’s environment. –George Canguilhem, Normal and Pathological (1943)
You are probably aware that exercise is a form of stress, but it is not necessarily a bad thing.
As you continue working out, your body gets stronger and is better able to handle the stress of working out, which could lead to increased endurance and stamina. Adaptogens are like training for our body- they help us build resistance against stress and make us better at handling it.
Over the years, more and more athletes have been turning to herbal and mushroom adaptogens to help them improve their performance in mentally and physically demanding situations. Even though it was ancient times, Greek Olympians and Roman gladiators were known to consume various plants and mushrooms to improve their performance. So which ones have the most research supporting them?
1. Reishi / Lingzhi
This mushroom has been utilized in the field of Traditional Chinese Medicine for more than 2,000 years. Reishi or Lingzhi mushrooms have been known as the “mushrooms of immortality” in Traditional Chinese Medicine for over 2,000 years.
That's not true, but this species is highly valued for its vast number of bioactive components. A drug based on lingzhi was approved in China in 2010 as a way to help deal with the side effects of chemo and radiation treatments for cancer. G. lucidum has been studied for its role in treating diseases such as diabetes and liver disease. The study found that G. lucidum supplementation (6 g/day for 6 weeks) improved the physical fitness of women suffering from fibromyalgia, a condition characterized by widespread musculoskeletal pain and accompanied by fatigue and sleep issues.
This text is discussing how training in high altitudes could help athletes increase their endurance by boosting the amount of oxygen in their blood. The “living-high-training-low” approach is one way to reduce stress and immunity in football players, according to a study published in the British Journal of Sports Medicine. The study found that those who consumed 5g of G. lucidum extract per day for 6 weeks had better outcomes, so it seems that G. lucidum could help with the imbalance in immune cells caused by strenuous physical exercise.
2. Cordyceps
Cordyceps, also known as “medicinal mushroom” is found naturally in mountain regions in Asia. It is highly valued by traditional healers in ancient Chinese and Tibetan medicine. The mushroom is said to have many benefits including improving energy, appetite, stamina, libido, endurance, and sleeping patterns. According to modern science, there is potential for improvement in cholesterol and blood pressure levels. Cordyceps supplements (240mg/d for 2 weeks) appear to be effective in reducing fatigue and improving energy use. This includes better respiratory and cardiovascular responses.
Cordyceps could potentially help improve altitude training performance by promoting vasodilation and efficient oxygen use in tissues. The study found that cordyceps-based supplements help the body adapt to high-altitude training and improve aerobic capacity.
3. Lion’s Mane
The rare and precious Lion's mane mushroom is easily spotted by its unique appearance of ivory, icicle-like spines forming a pom-pom shape. Lion's mane is a popular ingredient in many Asian dishes, and is also praised for its potential health benefits.
Most mushrooms used in studies to date have been from animal models or test tubes, but there have been reports of mushrooms having health-promoting properties including anti-inflammatory, neuroprotective, cholesterol-lowering and cancer fighting. A recent study conducted in a laboratory showed that an extract taken from mushrooms seems to have properties that act as a prebiotic, which means it can help with digestion. A study conducted on mice showed that a diet supplemented with lion’s mane resulted in a significant increase in muscle endurance and improved fatigue. Studies done on humans have shown that older adults who supplemented with lion's mane showed cognitive improvement.
5. Shiitake
Shiitake mushrooms contain high levels of B vitamins, which play a role in supporting adrenal function. The adrenal function turns food into usable energy. B vitamins are essential for maintaining cognitive function and improving brain health. They help to strengthen and protect the brain against age-related degeneration. If you have ideal levels of B vitamins in your body, it can also help ease brain fog.
Edible mushrooms not only improve overall health, but also bolster the immune system and help fight diseases. Shiitake mushrooms have antifungal, antibacterial, and antiviral properties. The antimicrobial properties of shiitake mushrooms have been studied.
Shiitake mushrooms are associated with a lot of benefits for your health, including improving cardiovascular health, destroying cancer cells, strengthening the bones, enhancing blood pressure and circulation, and supporting healthy hair and skin.
4. Chaga
This is another type of functional mushroom that has been growing in demand in the form of capsules, powders, and liquid extract. It seems that the most popular method of consuming it recently is chaga tea. It has been used for a long time in Russia and other Baltic countries as a folk remedy to treat many health issues, including stomach problems, tuberculosis, and diabetes. Studies conducted in recent years have shown that it has promising therapeutic effects, such as being an antioxidant, antiviral, and immune-booster. There is currently no evidence of its usefulness in human subjects research, but a number of animal and in vitro studies have found it to be effective. In other words, the study showed that chaga can help reduce fatigue, improve endurance, and decrease lactic acid buildup in mice.
Other Mushroom That Can Promote a Healthier Mind and Body
Cordyceps Militaris for a Boost
Cordyceps Militaris is what everyone calls a natural performance booster. The following text can be paraphrased to say: They can help improve performance during activities that require a lot of energy and effort, such as workouts, outdoor games, and sex. Cordyceps Militaris increases the production of adenosine triphosphate (ATP) to boost your energy. This means that they can help you body to use oxygen more efficiently, especially during times when you are working out very hard.
Cordyceps militaris can improve energy and performance, as well as enhance lung capacity, endurance, and stamina. They have been shown to decrease fatigue and burnout, which are common after intense workouts and exercises. Cordyceps militaris can also help boost muscle recovery, allowing athletes to get back to high-level training more quickly after injuries.
Mushrooms can improve your fertility and sex drive.
Turkey Tail to Defend
Turkey tail functional mushrooms are used in Traditional Chinese Medicine to support energy and defend against possible health problems.
Turkey tail contains the following:
- Polysaccharides [6], both Polysaccharopeptide (PSP) and Polysaccharide Krestin (PSK), can strengthen the immune system
- Flavonoids and phenols defend the body from signs of aging and combat free radicals
- Beta-glucans improve gut health resulting in obesity reduction
- YZP protein which acts as an anti-inflammatory
- Glutathione to protect the liver cells
Scientists are studying if mushrooms can help protect the body against cancer. They have found some success in using mushrooms to fight leukemia and lung and breast cancer. When taken every day, turkey tail has been shown to improve the chances of survival for cancer patients. When deciding whether or not to take turkey tail mushroom supplements, you should always consult with a health practitioner first.
Chaga for Inflammation
Chaga functional mushrooms have been shown in studies to increase levels of AMPK, an enzyme that is important for maintaining cellular energy balance. AMPK is important in the pathways where energy is used in your body, so increasing the amount of AMPK can help you to feel more energetic.
Chaga has many benefits that can improve your health including reducing inflammation and protecting against viral and bacterial infections. This can also help reduce the onset of many chronic diseases. These functional mushrooms are packed with many vitamins, minerals, and other beneficial compounds such as:
- Calcium
- Iron
- B Vitamins
- Vitamin D
- Fiber
- Selenium
- Copper
- Potassium
- Magnesium
- Zinc
Chaga can help to strengthen the body's response to stress, anxiety, and depression. Chaga has been shown in studies to improve immune health, nourish hair and skin, and support healthy aging. Chaga is often included in wellness plans because it offers numerous health benefits. It can improve your health both internally and externally.
Tremella for Texture
Tremella mushrooms are a great way to stabilize the moisture in your skin and Qi energy in your body. In Traditional Chinese Medicine, Qi pertains to vital energy. The traditional Chinese medicine believes that when the Qi is either too low or too high, it can cause some health problems. The levels of Qi need to be stable in order to have a healthy body and mind.
The Tremella mushroom is known to improve yin levels in the body and is thus used as a yin tonic. In Eastern languages, yin deficiency is used to describe fatigue, burn-out, and tiredness. To reach the advisable levels of yin, supplements made from tremella mushrooms can be used.
However, that is not the only benefit of tremella. In traditional Chinese medicine, tremella mushrooms are used as a way to keep skin looking healthy, young, and radiant. These functional mushrooms are rich in antioxidants and anti-aging properties because they are full of polysaccharides. These polysaccharides help your skin to hold onto moisture and keep its structure. Tremella mushrooms contain hyaluronic acid, which helps to keep the skin looking smooth and healthy.
Tremella is not only used for healthy skin. The drug is also effective in stabilizing cholesterol levels, reducing inflammation, and improving immunity.
Oyster to Regulate
Oyster mushrooms contain high levels of antioxidants and nutrients. They can regulate glucose levels in the blood. Our bodies produce hormones and enzymes that raise blood sugar levels to create energy. Oyster mushrooms can aid in regulating blood glucose levels. The enzymes and hormones in our body keep sugar from turning into energy to avoid damage to the liver, heart, and kidneys.
Oyster mushrooms can help to regulate blood glucose and cholesterol levels. These mushrooms help keep arteries clear by preventing blockages from building up. When your arteries are healthy and your cholesterol levels are balanced, it encourages a healthy heart and helps prevent cardiovascular problems.
Oyster mushrooms are rich in antioxidants, iron, zinc, calcium, magnesium, potassium, fiber, and other minerals and nutrients.
Wrapping Up
Although more research is needed, the current evidence suggests that consuming mushrooms in doses ranging from 240mg to 6000g per day may have health benefits. Mushroom supplements that contain a combination of different types of mushrooms are commonly marketed, but more research is needed to determine if they are effective. In other words, there is no definitive evidence or guidelines on how much or how long you need to take a supplement for it to be effective.
More research needs to be done on these mushrooms, as there is still much we don't know about them, such as their long-term safety. Although mushroom tea might help you relax, remember that more research is needed to determine if it can also help with recovery and inflammation. Although herbal supplements can be beneficial, they can also interact negatively with prescription medications. Before taking a new supplement, be sure to discuss it with your healthcare provider to avoid any potential negative interactions.
