You’ve probably heard about functional mushrooms popping up in health drinks, powders and supplements. Maybe you’ve seen lion’s mane coffee or reishi tea at your favorite local coffee shop and wondered: Are these drinks just trendy or are they actually good for you?
The answer is that they may be worth your attention, especially if you’re looking for natural ways to support your health and energy.
To help learn more, we spoke with Tiffone Powers-Parker, MS, RD, a dietitian and nutritionist with Banner Health. She answered common questions and explained what you need to know about these powerful mushrooms.
What are functional mushrooms?
Not all mushrooms are created equal. The mushrooms you might like on your pizza or pasta – like button or portobello – are great for your diet. But they don’t offer the same health benefits as functional mushrooms. These mushrooms are sometimes called adaptogenic mushrooms because they can help your body adapt to stress.
“Functional mushrooms have special nutrients and compounds not usually found in grocery store mushrooms,” Powers-Parker said. “They’re full of antioxidants, beta-glucans and other nutrients that support immunity and overall health.”
Functional mushrooms aren’t psychedelic or mind-altering. “Some people confuse them with illegal mushrooms like psilocybin (magic mushrooms) that cause hallucinations,” Powers-Parker said. “But functional mushrooms won’t affect your mood or make you feel high.”
Why are functional mushrooms popular?
Functional mushrooms have been used for centuries, especially in Chinese and Eastern medicine, but word has gotten out. They’re now making their way into more homes worldwide.
“People are turning to them because they offer a natural option for wellness,” Powers-Parker said. “They fit into vegan, organic and clean-label lifestyles, which many people want nowadays.”
More research is showing how they might help with things like stress, brain function, energy and inflammation. And as more companies include them in powders, teas and supplements, they’re easier than ever to add to your routine.
What are the health benefits?
Different functional mushrooms offer different benefits. There are more than a dozen types but about six to eight are the most well-known and well-studied. You can pick the type that best supports your goals.
“Functional mushrooms are popular because they can help your body in many ways,” Powers-Parker said. “They may support your immune system, help you feel more energized and even protect your brain and kidneys. Some may also reduce inflammation and help your body handle stress better by balancing your hormones.”
Here are some popular types and what they may help with:
- Lion’s mane: Helps your brain. It may improve memory, focus and mental clarity by supporting nerve growth.
- Reishi: Known as the chill mushroom. It helps with relaxation and better sleep. It may also help your body handle stress.
- Cordyceps: Supports energy and stamina. Great for athletes or anyone wanting a natural boost for workouts or long days.
- Chaga: Packed with antioxidants. Supports immunity, reduces inflammation and may help your skin.
- Turkey tail: Helps your gut and immune system. It’s being studied for its possible effects in cancer support and liver health.
What is the best way to consume functional mushrooms?
There are several ways to take functional mushrooms but eating them raw is not one of them. Here are your best options:
Powders and extracts
These are the most flexible. You can stir them into smoothies, coffee or soups. You can even bake them. Many powders combine several mushroom types to boost benefits.
“These are a great option if you want to control the flavor and dose,” Powers-Parker said.
Capsules and tinctures
If you’re busy and want a quick solution, capsules are a great option. Tinctures are liquid drops you place under your tongue and are easy to take.
“Capsules are mess-free and tasteless, while tinctures are fast-acting,” Powers-Parker said.
Teas and broths
Brewing mushroom tea is an old tradition. It’s soothing and lets you enjoy the earthy flavor. Broths are another gentle way to sip your mushrooms, especially when you’re under the weather.
A typical daily dose of functional mushrooms is generally between 1,000 and 1,500 milligrams. It’s best to check with your health care provider for specific dosage recommendations, especially if you’re using them for therapeutic purposes.
Are there any risks or side effects?
Most people tolerate functional mushrooms well. But as with any supplement, there are a few things to remember.
Possible side effects may include:
- Upset stomach
- Dizziness
- Diarrhea
- Dry mouth
- Low blood sugar or blood pressure
These side effects are rare, especially if you start with small doses.
“Always choose high-quality products from trusted brands,” Powers-Parker said. “Start with a small dose and see how your body responds.”
Who should (and shouldn’t) use them?
Functional mushrooms may help:
- Adults looking for better energy or focus
- Athletes who want to boost performance
- People dealing with ongoing stress
- Anyone wanting to support their immune system naturally
But it’s important to note that functional mushrooms are not for everyone. “These supplements may interact with certain medications, treatments and conditions,” Powers-Parker said. “They’re not safe for children or people with kidney, liver or autoimmune issues without medical guidance from a provider.”
If you’re pregnant, breastfeeding, have a health condition or take prescription medications, talk to your health care provider first.
Tips before you try functional mushrooms
Here are some final tips to help you safely get started:
- Start slow: Begin with half a dose and increase gradually.
- Read labels: Look for blends with clear ingredients and dosage amounts.
- Choose a form that fits your lifestyle (powder, capsule, tea, etc.).
- Buy from brands you trust.
- Pay attention to how you feel.
You might not notice big changes right away. But over time, you may feel more energy, better sleep or stronger immunity.
The bottom line
Functional mushrooms are more than a trend. They’ve been used for centuries and are now backed by growing research. While they’re not a magic cure, they can be a useful part of a wellness routine.
Whether you’re curious about lion’s mane for brain health or reishi for stress relief, there’s a mushroom that might work for you. But talk to your health care provider or a Banner Health specialist and ensure they’re right for you before trying them.
