The Ultimate Guide to Using Functional Mushrooms to Enhance Your Mind and Body

Mushrooms have captivated human imagination and played diverse roles in health and culture for millennia. Various civilizations have used these versatile organisms for culinary, medicinal, and spiritual purposes. From ancient Egyptian hieroglyphs depicting mushrooms as “plants of immortality” to their sacred use in indigenous ceremonies through the present day, mushrooms are woven into the fabric of human history. In traditional Chinese medicine, fungi like reishi and shiitake are celebrated for their healing properties, while in modern wellness, functional mushrooms are lauded for their potential to enhance immunity, cognitive function, and overall vitality. Functional mushrooms offer health benefits beyond basic nutrition. They contain bioactive compounds, such as polysaccharides, beta-glucans, triterpenoids, and antioxidants, contributing to their therapeutic properties. ⁽¹⁾

While this guide focuses on functional (health-boosting) mushrooms, it is important to note the growing interest in combining functional and psychedelic species such as in psychedelic mushroom capsules or chocolates that also contain other types of fungi for added benefit, underscoring their distinct advantages and uses. As we delve deeper into this world, we uncover historical reverence and contemporary relevance, highlighting their enduring significance in human health and cultural practices.

Functional mushrooms are increasingly popular as ingredients in daily nutrition and supplements, thanks to their health-promoting properties. Simply put, they serve a beneficial function in our bodies. This group of fungi includes reishi, lion’s mane, chaga, and cordyceps—names you’ve likely heard in wellness circles. Traditionally used in Chinese and Ayurvedic medicine, the Western world is now embracing this ancient knowledge. Their ability to enhance vitality, immunity, and even longevity has sparked growing scientific interest. Research shows that bioactive compounds like beta-glucans and triterpenoids are responsible for supporting cognitive function, reducing inflammation, and boosting the immune system.

There are many ways to consume these functional mushrooms, but double extraction tinctures are one of the most effective. This method extracts both water-soluble and alcohol-soluble compounds, ensuring a full spectrum of active ingredients is absorbed efficiently through the gums, directly into the bloodstream, bypassing digestion.⁽⁶⁾

Lion’s Mane (Hericium erinaceus) is a well-known culinary and functional mushroom—and guess where it got its name: With a striking appearance resembling a lion’s mane or a sea anemone, this mushroom thrives in temperate forests, growing on trees across Asia, Europe, and North America. ⁽⁷⁾

Over time, studies involving Lion’s Mane have shown that the funky-looking fungi can support multiple systems, including cardiovascular health and mental health. ⁽⁸⁾

Brain Health: Lion’s Mane is most prominently known for containing compounds called erinacines and hericenones, which support brain health by promoting nerve growth factor (NGF), the growth of brain cells, and improving cognitive function. Furthermore, human and animal studies have demonstrated powerful anti-neuroinflammatory and neuroprotective abilities. ^{(9, 10, 11, 12, 13, 14, 15, 16)}

Immunity: Lion’s Mane also owes its health benefits to polysaccharides (i.e. beta-glucans), complex carbohydrates composed of long chains of sugar molecules. These compounds are anti-inflammatory and immune-boosting, helping to fend off infections and promote better digestive health and a thriving community of good gut bacteria. ⁽¹⁷⁾

Lion’s Mane can reduce oxidative stress in neural cells, suggesting promising therapeutic applications for neurodegenerative diseases like Alzheimer’s and Parkinson’s. With the latest groundbreaking research on the gut-brain axis, Lion’s Mane might just be the magical mushroom you should add to your daily diet. ^{(18, 19, 20, 21, 22)}

Lion’s Mane can be consumed by culinary preparation, in a tincture, in free powder or in capsules in daily doses ranging from 500-3000 mg. There are also beverage brands and coffee alternatives such as MUDWTR, that pack a nice amount of Lion’s Mane to support your mental focus and energy through the day, without the crash. ^{(23, 24, 25)}

Despite several studies reporting on this dosing range, the optimal dose remains uncertain. Some individuals prefer to take Lion’s Mane once at the beginning of the day, while others divide their intake into 2-3 doses, depending on the length of their day. Anecdotally, a daily intake of at least 1000 mg of Lion’s Mane is optimal. Specifically, taking at least twice this amount, once in the morning and another time in the afternoon, may be more effective than a single dose, ensuring sustained benefits throughout the day. ⁽²⁶⁾

Gastrointestinal: You might experience some GI issues, like mild discomfort, nausea, or diarrhea.

Allergic Reactions: Some individuals, particularly with a history of allergies and asthma, may have an allergic reaction. ⁽²⁷⁾

Interactions with Medications: Lion’s Mane may interact with diabetes medications by potentially lowering blood glucose levels excessively. It may also be contraindicated with anticoagulant or antiplatelet drugs by increasing the risk of bleeding or bruising, as Lion Mane can also have an antiplatelet, blood thinning effect. Its anti-inflammatory properties are due to this blood thinning effect. ⁽²⁸⁾

Though there are no well-documented clinical cases reports, individuals on these medications should consult with their healthcare provider before using Lion’s Mane​.

Chaga (Inonotus obliquus) is a parasitic fungus found on birch trees in cold climates such as Siberia, Russia, and Northern Canada. Known for its impressive antioxidant properties, Chaga is not a mushroom and is often called a canker, a hardened mass resulting from a parasitic fungus that interacts with the tissues of a birch tree rather than being a typical fungal fruiting body. It has been used in traditional medicine for centuries and is renowned for its stress-reducing and immune-modulating effects. It contains various bioactive compounds, including polysaccharides, betulinic acid, and polyphenols, contributing to its therapeutic properties. Studies suggest that Chaga can enhance the immune system by promoting the production of cytokines, which help regulate the immune response. Additionally, its adaptogenic properties help the body resist stress and maintain homeostasis. ^{(29, 30, 31)}

Chaga is being researched for several uses, including blood sugar and cholesterol stabilization, muscle fatigue, skin health, and brain function. ⁽³²⁾

Antioxidant: Chaga has powerful antioxidant activity—higher than that of blueberries and açai berries. It can prevent cellular damage and reduce the risk of chronic diseases, and it is being researched in the field of oncology. ^(33, 34)

Immunity: Chaga supports the immune system by boosting the production of beneficial cytokines (inflammatory cells), helping the body fight off infections and diseases. ^{(35, 36, 37)}

Anti-inflammatory: Interestingly, Chaga also has anti-inflammatory properties that can help reduce inflammation in the body when needed, which is helpful with pain that can accompany various chronic conditions. ^{(38, 39, 40)}

The recommended dosage of Chaga can vary depending on the form. For Chaga powder, a typical dose is 1-2 teaspoons per day, while Chaga extract is often taken at 200-500 mg per day. It’s best to follow specific product recommendations and consult with a healthcare provider for personalized advice. ⁽⁴¹⁾

Interactions with medications: Chaga is generally considered safe, but can interact with certain medications, particularly those affecting blood sugar and blood clotting. Similarly to Lion’s Mane, Chaga can also lower blood sugar and have a blood thinning effect leading to anti inflammation. Combining Chaga with medications that also lower blood sugar and thin the blood can potentiate effects and lead to adverse events. Potential side effects can include bruising, excessive bleeding, low blood sugar, digestive upset and allergic reactions. Always consult with a healthcare provider before starting any new supplement, especially if you take medication. ⁽⁴²⁾

Reishi (Ganoderma lucidum), referred to as the “Mushroom of Immortality,” has been revered in traditional Chinese medicine for over 2,000 years. This prestigious title hints at its wide array of health benefits and its reputation for promoting longevity and vitality. ^{(43, 44)}

Reishi is known for enhancing energy levels and improving athletic performance. Its bioactive compounds, including polysaccharides and triterpenoids, help reduce fatigue and boost stamina by supporting the body’s oxygen utilization and energy production processes. Athletes use Reishi to improve endurance and recovery times. Modern studies support its role in promoting longevity by enhancing cellular health and reducing oxidative stress. ^{(45, 46, 47, 48)}

Immunity: Reishi enhances the immune system by increasing the activity of natural killer cells, which help the body combat infections and cancer. ⁽⁴⁹⁾

Respiratory function: It also helps reduce inflammation and may support lung and respiratory health. In a mouse study, reishi promoted a healthy inflammatory response, reducing airway sensitivity​. If this effect is observed in humans, reishi could potentially facilitate easier breathing. Traditionally, reishi has been used in Chinese medicine to treat bronchitis, a chronic lung condition that affects breathing. ^{(50, 51, 52)​}

Stress and sleep: Reishi mushrooms help alleviate occasional stress and can be used as a supplement to promote restful sleep. ⁽⁵³⁾

Reishi is typically powdered, and the recommended dosage is 1.5 to 9 grams per day, depending on the specific product and individual health needs. Reishi extracts are also popular, with typical doses ranging from 200 to 500 mg per day. ^(54, 55)

Reishi is generally considered safe, but some individuals may experience side effects such as dry mouth, dizziness, or digestive upset. Pregnant women might want to avoid Reishi for lack of clinical research within that population. It can also interact with blood-thinning medications, so it’s essential to consult a healthcare provider before starting supplementation. A case study has also shown that Reishi and alcohol do not mix and could lead to liver toxicity. ⁽⁵⁵⁾

Cordyceps (Cordyceps sinensis) is a unique parasitic fungus that grows on the larvae of insects, predominantly found in the high-altitude regions of China, including Tibet, where it is known as “Tibetan Gold” due to its rarity and valuable health benefits. It has been used in traditional Chinese medicine for centuries, particularly for enhancing energy and athletic performance. You may find Cordyceps militaris more easily in supplement and grocery stores. These are the same mushroom; however, they are not grown on the larvae of insects. You may also find a farm grown sinensis, also grown on larvae, but at lower altitudes. ⁽⁵⁶⁾

Cordyceps play a significant role in supporting immune health by stimulating the production of immune cells, such as natural killer cells and macrophages, which help protect the body against infections and diseases. Additionally, some studies suggest that Cordyceps may have potential benefits in cancer treatment by inhibiting the growth of cancer cells and enhancing the efficacy of certain cancer treatments. ^(57, 58)

Energy and stamina: Cordyceps is known to improve the body’s production of ATP (adenosine triphosphate), which is essential for delivering energy to muscles and enhancing exercise performance. Try consuming Cordyceps as part of a “pre-exercise” routine. A human study confirmed Cordyceps’ benefits in these areas.

Animal studies further reveal that polysaccharides in Cordyceps can significantly reduce fatigue and improve exercise performance biomarkers. In one study, rodents that supplemented with Cordyceps militaris for two weeks showed delayed fatigue onset, higher ATP levels, increased antioxidant enzymes, and lower lactic acid levels. This indicates that these rodents could sustain longer and more intense exercise sessions without tiring as quickly. The antioxidants in Cordyceps help fight oxidative stress, potentially slowing down aging. ^{(59, 60, 61, 62, 63)}

Respiratory function: Cordyceps may improve respiratory function and increase oxygen uptake, beneficial for conditions like asthma and bronchitis. ⁽⁶⁴⁾

Cordyceps can be consumed in various forms, including powder, capsules, and extracts. Double-extracted tinctures are particularly noted for their better and more direct absorption. The recommended dosage typically ranges from 1,000 to 3,000 mg daily, depending on the form and specific health goals.

Cordyceps is generally considered safe for most people, but some may experience mild side effects such as digestive upset, dry mouth, or nausea. Additionally, individuals with allergies or asthma should use Cordyceps with caution, as it may exacerbate their symptoms. It is advisable to consult a healthcare provider before starting supplementation, especially for individuals with autoimmune conditions or those taking immunosuppressive drugs. ⁽⁶⁹⁾

Turkey Tail (Trametes versicolor), named for its colorful, fan-like appearance resembling a wild turkey’s tail, is a versatile mushroom renowned for its health benefits. It has been used in traditional Chinese medicine for centuries and is gaining recognition in modern integrative health practices. ⁽⁷⁰⁾

Turkey Tail is particularly noted for its immune-boosting properties. It contains polysaccharopeptides, such as PSP and PSK, which enhance the immune response by increasing the activity of various immune cells, including T-cells and natural killer cells. These properties make it beneficial in supporting immune health and as an adjunct in cancer therapy. In current oncology practice, PSK is used in Japan and China to improve cancer patients’ survival rates and quality of life when used alongside conventional treatments. ^{(71, 72, 73)}

Immune Support: Turkey Tail helps stimulate the immune system, enhancing the body’s ability to fight infections and diseases. Animal studies have shown that compounds from turkey tail mushrooms can help increase the number of important immune cells called T cells and B cells. ^{(74, 75, 76, 77, 78, 79, 80)}

Gut Health: The polysaccharides act as a prebiotic, promoting the growth of beneficial gut bacteria, which supports overall digestive health.
Additionally, the beta-glucans and triterpenoids in turkey tail mushrooms possess antioxidant properties and help balance inflammatory responses, protecting the gut lining from damage caused by free radicals. Research indicates that turkey tail mushroom extract can improve gut microbiota composition and alleviate symptoms of inflammatory bowel diseases like ulcerative colitis. ^{(81, 82, 83)}

Antioxidant: Turkey tail mushrooms contain phenolic compounds, including flavonoids and phenolic acids, which have antioxidant properties. These compounds aid in maintaining cellular health and regulating inflammatory responses in the body. The antioxidants help protect cells from damage and contribute to a balanced immune system, promoting overall well-being. By supporting cellular health and reducing inflammation, turkey tail mushrooms offer significant benefits for maintaining bodily health. ^(84, 85)

Turkey Tail can be consumed in various forms, including powder, capsules, and extracts. Double-extracted tinctures are particularly noted for their better and more direct absorption. The recommended dosage typically ranges from 1,000 to 3,000 mg per day, depending on the form and specific health goals. ⁽⁸⁵⁾

Turkey Tail is generally considered safe for most people, but some may experience mild side effects such as digestive upset, heartburn, or darkened stools.

Individuals taking immunosuppressants should avoid Turkey Tail mushrooms. It is advisable to consult a healthcare provider before starting supplementation, especially for individuals with autoimmune conditions. Individuals with mushroom allergies should also avoid Turkey Tail due to its immune-boosting properties. Additionally, pregnant or breastfeeding women and people with bleeding disorders should consult a healthcare provider before consuming Turkey Tail. ⁽⁸⁵⁾

The growing interest in mushrooms as holistic supplements for physical, mental, and emotional well-being reflects a broader shift towards natural and integrative health solutions. Functional mushrooms like Lion’s Mane, Reishi, and Turkey Tail are celebrated for their potent health benefits, including enhanced immune function, cognitive support, and anti-inflammatory properties. They are common medicinal practices in many parts of the world and are now moving out of the alternative category and weaving into common practice in North America. Psychedelic mushrooms, particularly those containing psilocybin, are gaining recognition for their profound effects on mental health, pain relief, and women’s health. ^{(86, 87, 88)}

Combining functional and psychedelic mushrooms can harness the complementary benefits of both, creating a synergistic effect that supports overall well-being. For instance, Lion’s Mane mushroom, known for its neuroprotective and cognitive-enhancing properties, can be paired with psilocybin. This is a common blend for microdosing protocol, which involves taking sub-perceptual doses of a psychedelic substance, thus enhancing creativity, focus, and emotional resilience without the hallucinogenic effects typically associated with higher doses. ⁽⁸⁹⁾

The neuroregenerative properties of Lion’s Mane may complement the neuroplasticity-promoting effects of psilocybin, potentially amplifying cognitive and emotional benefits. Studies have shown that psilocybin can create new neural connections and enhance brain plasticity. At the same time, Lion’s Mane supports the production of nerve growth factor (NGF), which is essential for maintaining and regenerating neurons. ⁽⁹⁰⁾

Additionally, stacking these mushrooms—such as using Lion’s Mane and Cordyceps with microdosed psilocybin before exercise—can enhance physical performance and energy levels, promoting both mental clarity and physical stamina. It is important to remember to keep the dose of psilocybin at a sub perceptual level for your safety. Combining reishi and turkey tail mushrooms, renowned for their potent immune-boosting properties, could offer an enhanced level of immune support, making them a powerful duo.

By learning how to bridge the worlds of functional and psychedelic mushrooms, we can further tap into nature’s wisdom to support our health and overall well-being.

Psychedelic mushrooms, commonly known as magic mushrooms, are a group of fungi that contain psychoactive compounds, primarily psilocybin and psilocin. These compounds interact with serotonin receptors in the brain, leading to altered perceptions, mood, and cognition. Interestingly, psilocybin, when converted to psilocin, mimics serotonin, a mood-stabilizing neurotransmitter, and binds to its receptors like a key fitting into a lock. When ingested, psilocybin is converted into psilocin, which alters the brain’s prefrontal cortex, influencing thought processes, mood regulation, and perception. In spiritual and medicinal practices, these mushrooms have been used for centuries in various cultures, such as the Mazatec of Mexico. In recent years, there has been a resurgence of interest in their potential therapeutic benefits for mental health conditions such as depression, anxiety, and PTSD. ^{(91, 92, 93, 94)}

Recent research has highlighted the potential of psilocybin, the active compound in psychedelic mushrooms, for treating a range of mental health conditions. Studies conducted by institutions like Johns Hopkins University and the Imperial College London have shown promising results in using psilocybin-assisted therapy for conditions such as depression, PTSD, and anxiety. Psilocybin promotes neuroplasticity, allowing the brain to form new neural connections, and enhancing cognitive flexibility and emotional resilience. ⁽⁹⁵⁾

The Default Mode Network (DMN), is a part of the brain that is active during introspection and mind-wandering, while the task-positive network (TPN), is engaged during focused tasks. Psilocybin disrupts the DMN, enhancing connectivity in the TPN, leading to improved cognitive flexibility, reduced depression symptoms, an increased ability to halt old thought patterns and re-establish new ones, and the potential to lessen feelings of self-doubt and rumination. ^(96, 97)

One of the critical factors in the therapeutic use of psilocybin is the concept of “set and setting,” which refers to the mental state of the individual (set) and the physical and social environment in which the substance is taken (setting). A supportive environment, which includes a trusted guide, facilitator, and even a social construct (loved ones and friends), paired with proper dosage, is essential to ensure positive therapeutic outcomes and minimize risks. Preparation and integration for an experience are also key and will help guide the setting. Integration is the process of making sense of and incorporating the lessons of psychedelic experiences into daily life. This therapeutic approach, heeding the principles of curating a positive set and setting and putting integration into practice, is useful toward gleaning impactful insights, emotions, and cognitive shifts from a psychedelic session. Whether you take a psychedelic under the guidance of a healthcare professional, in ceremony, by yourself, or recreationally, there is an important opportunity to infuse your experience with education and intention. ⁽⁹⁸⁾

Having read about the varieties of medicinal mushrooms and their benefits for mind and body, it’s time to explore how to incorporate and combine them into daily routines

Historical evidence and contemporary research shows us that psilocybin can support our mental health and well-being. Also classified as medicinal, psilocybin mushrooms are most well known for their psychedelic properties. To recap, microdosing psilocybin involves taking sub-perceptual doses of a psychedelic substance to enhance cognitive function, creativity, and emotional resilience without inducing full-blown hallucinations. When combined with functional mushrooms, microdosing can offer synergistic benefits potentiating the benefits of both the psilocybin and other functional mushrooms. ⁽⁹⁹⁾

The act of combining functional mushrooms is known as stacking, and a popular method is the Stamets Stack (developed by mycologist Paul Stamets), which combines the use of psilocybin mushrooms with other supplements to enhance cognitive function, neurogenesis, and overall brain health. This stacking method leverages the synergistic effects of multiple substances to potentially amplify their individual benefits. ^(100, 101)

Stacking of this nature can involve other functional mushrooms and even plants, like kanna, rhodiola, bacopa, and ginkgo biloba. There are many popular combinations for a variety of wellness goals. Functional plants like Kanna, Rhodiola, Bacopa Monnieri, and Ginkgo Biloba are valued for their natural cognitive and mood-enhancing properties. Kanna is known for its ability to alleviate stress and elevate mood, while Rhodiola helps the body adapt to stress, reducing fatigue and boosting mental clarity. Bacopa Monnieri is traditionally used to improve memory and protect the brain from cognitive decline, and Ginkgo Biloba is celebrated for enhancing cognitive functions like memory and focus by improving blood circulation in the brain. Together, these plants are often used in nootropic stacks for their synergistic effects on mental performance and emotional well-being. ^{(102, 103, 104, 105, 106)}

Larger doses of psilocybin (macrodosing) can be administered under professional supervision, in ceremonial settings, or in independent practice to facilitate profound psychological experiences, potentially leading to significant therapeutic breakthroughs. Just like functional stacking, combining macrodosing with functional mushrooms can further enhance the therapeutic process. For instance, Reishi, known for its calming and stress-reducing properties, helps create a more balanced and supportive environment during psilocybin sessions.

While undergoing a macrodose experience in a professional therapeutic setting can lead to growth, positive change, and resilience, many choose to explore differently. A professional setting is not required, although adequate preparation and integration are strongly encouraged. Education and intention are the foundation to a safe and profound experience. Ensuring sufficient support is essential. Individuals can engage with macrodoses of psychedelics through various avenues, such as retreats, indigenous medicine rituals, and medical models involving licensed healthcare providers. The right choice for you is the one that resonates most, provided you entrust yourself to someone who can safely guide you through the experience. If you take medication or are unsure if psilocybin is safe for you, always consult with your healthcare professional and be sure that the medications you’re on already are not contraindicated with the psychedelics you wish to take.

Responsible use of psychedelic and functional mushrooms is crucial. This includes understanding the appropriate dosages, potential interactions and ensuring mushrooms are sourced from reputable suppliers. Legal considerations are also essential. While some areas have decriminalized or legalized psilocybin, it remains illegal in many places. It is crucial to stay informed about local laws and regulations.

The potential benefits of combining functional and psychedelic mushrooms are vast, and ongoing research continues to uncover new applications and therapeutic uses. Future studies may further elucidate how these mushrooms can be used together to enhance mental health, palliative care, support pain, and neurological disorders, women’s health, rehabilitation medicine, athletic performance, and even relationships. As these new therapies become integrated into common medical practice, people may have more options and potentially even solutions where legacy therapies have fallen short. Research from Stanford looking into how ibogaine, a compound derived from the root bark of the Africa iboga shrub, could treat the functional symptoms resulting from a traumatic brain injury within a veteran population is a great example, as current medical practice is limited to symptom management. ⁽¹⁰⁷⁾

As of 2024, several U.S. states and cities have decriminalized or legalized psychedelics to varying degrees:

Oregon: Oregon was the first state to legalize psilocybin for therapeutic use with the passing of Measure 109 in 2020. The measure allows regulated therapeutic use of psilocybin mushrooms under the supervision of licensed facilitators. Oregon also decriminalized personal possession amounts of all drugs with Measure 110 in 2020.

Colorado: In November 2022, Colorado passed Proposition 122, decriminalizing the possession and use of certain psychedelics, including psilocybin and psilocin, for adults 21 and older. The state is also working on setting up regulated access through licensed healing centers by late 2024.

California: Various cities, including Oakland, Santa Cruz, Arcata, Berkeley, and San Francisco, have decriminalized the possession and personal use of certain psychedelics. There have also been various measures in the state legislature to reform psychedelic policy, although none so far have been successful.Washington, D.C.: The Entheogenic Plant and Fungus Policy Act of 2020 decriminalized the use and possession of natural psychedelics.

Massachusetts: Cities like Somerville, Cambridge, Northampton, and Easthampton have decriminalized the possession and use of natural psychedelics.

Michigan: Ann Arbor has decriminalized the possession and use of entheogenic plants and fungi. Additionally, Detroit and other cities have passed similar measures.

Washington: Seattle decriminalized psychedelics in 2022, becoming the largest U.S. city to do so. Port Townsend followed suit in December 2021.

Several other states, such as Connecticut, Texas, and Maryland, are focusing on research and therapeutic use, with various bills in progress to explore and potentially expand access to psychedelics for medical and therapeutic purposes. Meanwhile, across the country, several other localities, including state legislatures and cities, are considering decriminalization and other reform measures. This is a constantly evolving arena of policy. ^{(108, 109, 110, 111, 112)}

Sourcing functional mushrooms from reputable brands and suppliers is crucial to ensure their safety, efficacy, and quality. Trusted suppliers provide products that are rigorously tested for contaminants and potency, offering peace of mind to consumers.

Functional and psychedelic mushrooms’ unique and powerful benefits hold great potential for enhancing human health and well-being. These natural compounds are valuable tools in holistic health practices, from boosting immune function and cognitive performance to offering profound mental health benefits. Continued exploration, education, and respect for these mushrooms can unlock even greater benefits, contributing to a more integrated and effective approach to health and wellness. As research progresses, the promise of these remarkable fungi continues to grow, paving the way for innovative therapies and wellness practices.