What Are Adaptogenic Mushrooms?

Mushroom coffees, lattes and powders are everywhere, and many of them promise to help you handle stress, think more clearly or support your immune system. They're made with what are often called adaptogenic mushrooms.

So what exactly are adaptogenic mushrooms, and what does the research actually say? Here's what you need to know before you try them.

What Are Adaptogenic Mushrooms?

Adaptogenic mushrooms, also called functional or medicinal mushrooms, are fungi traditionally used in Chinese and other Asian medicine to support health. The most popular include reishi, chaga, cordyceps, shiitake, lion's mane and turkey tail.

The word "adaptogen" comes from herbal medicine. It describes natural substances thought to increase the body's resistance to stress and fatigue.¹ Herbs like ashwagandha, maca and tulsi are also called adaptogens.

Today you'll find adaptogenic mushrooms as capsules, extracts, drinks and powders, and some, like shiitake, are also everyday foods.

How Do Adaptogenic Mushrooms Work?

Mushrooms contain compounds called beta-glucans, a type of complex carbohydrate, along with other active compounds like triterpenes. In lab and animal studies, these compounds interact with the immune system and show antioxidant and anti-inflammatory effects.²

The important caveat: most of this research hasn't been confirmed in large human trials. Researchers say long-term clinical studies are still needed to confirm the effects, the right doses and their safety.² So it's best to think of these mushrooms as promising, not proven.

6 Popular Adaptogenic Mushrooms

Here's a look at six popular adaptogenic mushrooms and the research behind them.

1. Reishi

Reishi (Ganoderma lucidum) has been used in Asia for around 2,000 years and contains hundreds of active compounds.⁸ It's popular in calming evening drinks and immune blends.

Human research is mixed. A Cochrane review found no evidence that reishi works as a cancer treatment on its own, though it may help stimulate immune activity when used alongside standard treatment, and it was generally well tolerated.³ Another Cochrane review found that reishi didn't meaningfully improve blood sugar, blood pressure or cholesterol in people with type 2 diabetes.⁴

2. Chaga

Chaga grows on birch trees and has long been used as a tea. It's known for its antioxidant activity: in a lab study, chaga extract helped protect human immune cells from oxidative DNA damage.⁹ There's very little research on chaga in people, so its benefits are still mostly theoretical.

3. Cordyceps

Cordyceps is popular with athletes for energy and endurance. In one small study, three weeks of a mushroom blend containing Cordyceps militaris improved VO2 max and how long people could sustain high-intensity exercise, while a single dose had little effect.⁶ Larger studies are needed to confirm the benefits.

4. Shiitake

Shiitake is a culinary mushroom you can buy at most grocery stores. Like other mushrooms, it contains beta-glucans that are being studied for their effects on the immune system.² It's also a tasty way to add savory flavor to stir-fries, soups and grain bowls.

5. Lion's Mane

Lion's mane is used for focus and memory. In a small trial in Japan, older adults with mild cognitive impairment who took lion's mane powder for 16 weeks scored better on cognitive tests than those who took a placebo. Their scores dropped again after they stopped taking it.⁵

That's an encouraging start, but it was a small study, and there's no evidence yet that lion's mane can prevent conditions like Alzheimer's or Parkinson's.

6. Turkey Tail

Turkey tail is known for its gut and immune benefits. In a clinical trial with healthy volunteers, a compound from turkey tail called polysaccharopeptide (PSP) acted as a prebiotic, shifting the makeup of gut bacteria.⁷

How to Take Adaptogenic Mushrooms

• Choose extracts for tough mushrooms. Woody mushrooms like reishi, chaga and turkey tail aren't eaten whole. They're usually simmered into tea or made into hot-water or alcohol extracts.
• Cook culinary mushrooms. Mushrooms like shiitake are best cooked, which makes them easier to digest.
• Check the label. Look for products that say which part of the mushroom is used and that are third-party tested.
• Start small. Add one product at a time so you can tell how it affects you.

Are Adaptogenic Mushrooms Safe?

In studies, these mushrooms are generally well tolerated, with mostly minor side effects.³⁴ Still, supplements aren't regulated like medicines, and some mushrooms may interact with medications. Check with your doctor first if you're pregnant, breastfeeding, have a health condition or take any medication.

The Bottom Line

Adaptogenic mushrooms like reishi, lion's mane and cordyceps have a long history and some promising early research, especially for immune support, focus and exercise. But most of the evidence is still from lab, animal and small human studies, so keep your expectations realistic.

If you're curious, try them as part of an already healthy diet. Looking for more ways to eat well? Explore our latest recipes.