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Mushrooms, magical mushrooms! Not only are they delicious, but they’re rich in prebiotic soluble fiber, which supports a healthy gut microbiome and helps regulate blood sugar. Fungi have been used for hundreds of years in many Indigenous cultures, as well as in traditional Asian medicine, and are now getting growing recognition in the US as “functional” mushrooms.

The functional mushroom industry is booming, as more people seek out ways to improve their health with natural, non-toxic products. According to GrandView Research, the US market for functional mushrooms was valued at $54.9 billion in 2022, with a projected growth to $115.8 billion by 2030.

Though the research is still relatively new, many studies validate numerous health benefits and curious buyers in the Pacific Northwest and beyond can easily find functional mushroom supplements in powder, extract, and capsule form.

Kinds of Mushrooms & What the Science Shows

Although there is a long history of cultural medical use of functional mushrooms, much of the scientific research is from in vitro or animal studies. However, each major type of functional mushroom has had some randomized controlled trials with positive results. 

Reishi
A mainstay of traditional medicine in China, Japan, and Korea, reishi mushrooms have been shown to support the immune, respiratory, cardiovascular, and central nervous systems along with the liver and kidneys. In a randomized, controlled trial, reishi supplementation improved the quality of life for people undergoing chemotherapy for colorectal cancer. Another randomized controlled trial showed that reishi extract improved immune function for people with type 2 diabetes.

Maitake
Two components in maitake mushrooms have been shown to support and improve overall immune function, regulate blood sugar, and improve insulin sensitivity.

Turkey Tail
The colorful turkey tail is likely the most-researched functional mushroom. It’s the source of three licensed drugs in Asia and has a high level of beta-glucans and polysaccharides with many benefits for the immune system. It has also been shown to decrease inflammation and the effects of free radicals.

Lion's Mane
While prized for its culinary value, lion’s mane mushrooms are also being studied for their potential in cognitive function and nerve regeneration. One recent randomized controlled trial found that lion's mane supplementation improved cognitive function in older adults with mild cognitive impairment. Another randomized controlled trial found that lion's mane extracts improved sleep quality in people with sleep disorders.

Chaga
High in antioxidants, chaga mushrooms may help reduce inflammation and lower blood sugar and cholesterol. Separate randomized controlled studies found that chaga extract improved immune function in healthy adults and improved antioxidant status in people with chronic hepatitis C. It also improved the quality of life for people with lung cancer undergoing chemotherapy.

Choosing Mushroom Supplements

Because the Food and Drug Administration (FDA) does not regulate supplements, use common sense and pay attention to these guidelines supplied by the University of Utah:

•   Look for third-party tested supplements with the USP or NFS seal on the package or bottle.

•   Avoid products with excessive filler — no more than 5 percent.

•   Avoid supplements that say mycelium — this means the supplements are void of the beta-glucan which gives mushrooms much of their medicinal quality. Look for labels that say triterpenoid compounds and active polysaccharides.

•   Choose a concentrated extract over powder form and look for “hot water extracted” on the label or company website.