Are mushroom supplements worth taking? (2026)

Of ancient remedies for your Amazon cart, mushroom supplements have traveled a circuitous path. They nourish the body, improve the mindand sometimes poison the unfortunate. Their biochemical adaptability has intrigued Eastern cultures for centuries. The West, on the other hand, was slow to embrace mushrooms well into the 21st century, fueled in part by celebrity endorsements like Gisele Bündchen and Gwen Stefani.

Today, in a zeitgeist set on biohacking and self-optimizationmushrooms are now tools for functional wellness. We are way past foraging and sautéing. Now we embrace microdosing. We sip lion’s mane extract in our adaptogenic bars and blend non-GMO cordyceps into our post-workout smoothies, hoping it will improve our cognitive function, boost our gut health, and boost our immune systems. Healthcare researchers are also investigating their potential applications, which range from cancer therapies to supportive treatments for COVID 19.

For more mushroom coverage, check out our guides for the Best Mushroom Gummies, Best mushroom coffeeand WIRED’s mushroom gifts.

Updated February 2026: I added Ryze Mushroom Coffee and Onnit Shroom Tech Sport as new favorites. I have also included our testing methodology and updated information, pricing and links.

What are functional mushrooms?

Functional mushrooms, often referred to as medicinal or adaptogenic, offer more than just nutritional value. The excitement surrounding them is not due to recent studies; their advantages was recognized for years. What has changed is the way they are presented, allowing easier integration into contemporary lifestyles without the need for cooking. Brands like Rice and PlantFusion played a significant role in the transformation of these fungi from traditional remedies to nootropic supplements.

“One of the OG brands was Four Sigmatic“,” recalls Brigitte Zeitlin, a nutritionist based in New York City who has swapped caffeine for mushroom coffee and matcha tea. “When they first hit shelves, people were like, ‘Wait, we’re drinking mushrooms now?’

“If you don’t like the taste or can’t find quality, organic mushrooms at your grocery store, supplements are a good second option,” she adds. “Some people hate swallowing pills or already take too many, so mushroom powders are a good alternative because they’re already broken down.”

ON Very Brief history

For as long as people have been getting sick, they have relied on fungi as a means of healing. Hippocrates is said to have used amarou, a spongy fungus, to reduce inflammation. Ötzi the Iceman had amaru in his supplies (probably for arson), along with birch polypore, which was probably used to fight intestinal parasites. Native American cultures pressed puffball mushrooms on wounds to stop bleeding and aid healing. In addition, they used tiger’s milk mushrooms to treat asthma.

East Asian traditions have long been used Phellinus fungi to treat digestive problems. Ganoderma lucidum-commonly known as reishi or lingzhi – was first recorded in the Shen Nong Ben Cao Jingthe oldest Chinese pharmacopoeia, written more than two millennia ago, where it is classified as an anti-aging tonic and strengthen qi. In modern China, reishi is often recommended to support immune function patients undergoing chemotherapy or radiation.

Inonotus obliquus– better known as chaga – has been a staple in traditional medicine among indigenous communities around the world. In particular, native Siberians would grind chaga and add it to teas, soups and stews, believing it to ward off degenerative diseases. It was also a remedy for stomach ulcers, liver ailments and tuberculosis. Russian First Nations used it to slow the growth of visible crops. Today, hunters in rural Russia still consume chaga to boost endurance on long treks.

Are mushroom supplements good for you?

Reishi mushrooms.

Photo: Getty Images

Nutritionists agree: food first. Whole mushrooms (fruiting body, mycelium, and all) such as maitake, shiitake, and lion’s mane provide fiber and nutrients you won’t get from mushroom mixes. Throw it into stir-fries, omelettes or soups. Although supplements do not always produce the same results, here are some of the potential health benefits seen with regular intake.

It can reduce the chance of cancer.

ON revise of 17 cancer studies show that consuming about 1/8 cup of mushrooms per day can lower your risk of cancer by as much as 45 percent. Mushrooms are packed with ergothioneine, an amino acid and antioxidant that slows down cellular damage. Shiitake, oyster, maitake and king oyster have some of the higher amounts of ergothioneine, but any variety of mushroom is better than none.

It can help protect brain health.

In a clinical trial in Singapore, participants who ate more than two cups of mushrooms (golden, oyster, shiitake and white button) per week had a 50 percent lower risk of developing mild cognitive impairment.

It encourages a healthy gut.

Unlike many foods that are broken down by stomach acid, the polysaccharides in fungi They remain intact as they pass through the stomach. This allows them to reach the colon, where they can stimulate the growth of healthy bacteria.

It can contribute to a healthy immune system.

Certain mushrooms also provide essential nutrients which can support your overall well-being. Cremini and Portobello are high in selenium, a mineral that produces antioxidant enzymes to prevent cell damage. Maitake mushrooms are a good source of vitamin D, and incorporate shiitake into your diet for vitamin B6.

The top functional mushrooms, explained

Chaga mushrooms.

Photo: Ksenia Shestakova/Getty Images

From nootropic bars to protein powders, certain species have become stars in the wellness space. Here’s what the research and experts have to say about the fungi that dominate your feed.

Chaga, a white-rot fungus that thrives on birch trees in northern climates, is recognized for its abundant antioxidants. “If you have autoimmune problems like Hashimoto’s or psoriasis, Chaga mushrooms are great because they reduce inflammation,” says Zeitlin. Thought much of the research performed in vitro or on animals, Chaga shows promising antimicrobial, anti-diabetic and anti-inflammatory effects.

Cordyceps is a parasitic fungus that grows on the larvae of insects. In wellness marketing, it is the performance mushroom and a favorite among athletes. Research suggests that Cordyceps can help improve stamina and post-workout recovery by boosting ATP production and oxygen efficiency in cells. But many of these claims are based on early-stage research and laboratory models.

Photo: Getty Images

Marketed as a brain superfood, lion’s mane mushroom is rich in terpenes such as herisenones and erinacins that stimulate the production of nerve growth factor (NGF), a protein essential for the maintenance and regeneration of neurons. Preliminary investigation It also indicates that it can help with nerve regeneration, reduce the risk of cognitive decline and relieve symptoms of anxiety and depression. However, it is important to note that since it may contain phytoestrogens that can activate estrogen-sensitive cells, those with a history of breast cancer should consult a doctor before using it.

Maitake (also known as hen-of-the-wood) contains beta-glucans that have been shown to activate lymphocytes, natural killer (NK) cells, and T-helper cells. Researchers are investigating its potential to help regulate blood pressure and blood sugar, especially in individuals with metabolic problems. Zeitlin recommends maitake and shiitake mushrooms for those with a history of chronic disease.

Reishi is being studied for stress relief and its possible support for blood sugar and lung function, thanks to its high polysaccharide content. “Reishi mushrooms are for a general wellness boost,” says Zeitlin. “If you’re feeling stressed, you get frequent colds, or it’s spring season and your allergies are running amok, Reishi mushrooms are a supportive step.”

Behind their umami-rich bite is a powerful wellness profile: These mushrooms yield lentinan, an immune-boosting polysaccharide, and eritadenin, known to support heart health by lowering cholesterol. Shiitake also reduces inflammation markers such as CRP (C-reactive protein) and IgA (Immunoglobulin A). Plus, they’re packed with B vitamins to support energy, metabolism and cardiovascular health.

This colorful mushroom gets its name from its resemblance to a turkey tail feather, and it is one of the most researched macrofungi in oncology. Turkey tail mushroom is rich in protein-bound polysaccharides that stimulate immune responses, especially in the function of T cells and NK cells.

When is the best time to take mushroom supplements?

Courtesy of Four Sigmatic

Like most supplements, the timing of your mushroom intake depends on the specific variety and what you hope to get out of it.