Mushrooms are having a moment in the Western world. As indoor and outdoor mushroom cultivation, psychedelic mushroom therapy, and myceliated meat replacements have entered the zeitgeist so has the medicinal potential of fungi. People are increasingly seeking ways to improve their health and well-being. As a result, the nutritional supplement market has become flush with products of all types—including numerous mushroom powders, mushroom capsules, and mushroom extracts.
Before you invest in mushroom tinctures, drops, mushroom powders, mushroom capsules, elixirs—or the like—be aware that not all mushroom-branded supplements are created equal. Or, as many mycologists and industry experts would point out, not even close. Let's navigate the world of mushroom supplements together.
The Basics
The kingdom Fungi is estimated to be one of the most diverse groups of organisms on earth—second only to insects. Those fungi that have been identified and catalogued represent a small percentage of the total estimated diversity, meaning there is an abundance of undiscovered species still waiting to be found and described.
The cap and stem that most people would pick and identify as ‘a mushroom’ is actually just the fruiting body, or reproductive structure of a larger fungal organism. The majority of the fungus exists underground, in the wood, soil, or other material the mushroom is growing from. This filamentous web, the mycelium, serves as the vegetative body of the fungus, accessing resources and growing through its environment. Think of it like this: a mushroom is akin to an apple and mycelium is akin to an apple tree.
Some basic mushroom biology
Let's touch on a little bit of fungal biology. The kingdom Fungi is estimated to be one of the most diverse groups of organisms on earth—second only to insects. Those fungi that have been identified and catalogued represent a small percentage of the total estimated diversity, meaning there is an abundance of undiscovered species still waiting to be found and described.
The cap and stem that most people would pick and identify as a mushroom is actually just the fruiting body, or reproductive structure of a larger fungal organism. The majority of the fungus exists underground, in the wood, soil, or other material the mushroom is growing from. This filamentous web, the mycelium, serves as the vegetative body of the fungus, accessing resources and growing through its environment. Think of it like this: a mushroom is akin to an apple and mycelium is akin to an apple tree.
The reason fungi produce mushrooms is to create a structure that is capable of releasing billions of spores—some of which will eventually find a suitable growing medium, germinate, and produce a tiny strand of tissue one cell thick called a hypha. Hyphae grow out through their environment in a dendritic pattern, seeking water and nutrients. This massive branching network is called mycelium. Eventually, the mycelium will encounter a compatible mycelium and fuse together, swapping nuclei. Once joined, this dikaryotic (having two sets of nuclei) mycelium is capable of sexual reproduction. Environmental conditions, like a loss of food, space, change in humidity or temperature, can trigger the mycelium to condense and form a mushroom, starting the process anew.
Although mushrooms are fundamentally composed of mycelium, supplements made from mushrooms are not the same as supplements made from mycelium. Remember it, memorize it, live by it.
The reason fungi produce mushrooms is to create a structure that is capable of releasing billions of spores - some of which will eventually find a suitable growing medium, germinate, and produce a tiny strand of tissue, one cell thick called a hypha. Hyphae grow out through their environment in a dendritic pattern, seeking water and nutrients. This massive branching network is called mycelium. Eventually, the mycelium will encounter a compatible mycelium and fuse together, swapping nuclei. Once joined, this dikaryotic (having two sets of nuclei) mycelium is capable of sexual reproduction. Environmental conditions, like a loss of food, space, change in humidity or temperature, can trigger the mycelium to condense and form a mushroom, starting the process anew.
Although mushrooms are fundamentally composed of mycelium, supplements made from mushrooms are not the same as supplements made from mycelium. Remember it, memorize it, live by it.
What are the health benefits of medicinal mushrooms?
Many health benefits of mushrooms were identified by ancient cultures. In addition to being a culinary delight, they have been used for thousands of years in Traditional Chinese Medicine. Though mushrooms in their wild form have been used as food and medicine by numerous peoples throughout history, Asia is the home to the first documentation of mushroom cultivation; the cultivation of shiitake mushrooms, for instance, is believed to have originated in China in the 12th century. Still today, China produces the vast majority of the world’s mushrooms.
In fact, China has been a pioneer in modern scientific research of medicinal mushrooms as well as medicinal mushroom growing. While commercial mushroom production in the US is still primarily conducted indoors, in climate controlled rooms, with racks full of substrate in plastic bags, another technique is used in China. There, low tech outdoor methods produce medicinal mushrooms more efficiently and sustainably.
It is also important to point out that, while fruit bodies have a long history of human use, humans have only been able to grow the mycelium from an isolated species for roughly 100 years.
The potential of medicinal mushrooms are vast: Chaga (Inonotus obliquus), Reishi (Ganoderma lucidum), Turkey Tail (Trametes versicolor), Maitake (Grifola frondosa), and Shiitake (Lentinula edodes) have all been found to bolster the immune system, promote longevity and support overall health. Cordyceps (Cordyceps militaris) boosts energy and virility. Lion’s Mane (Hericium erinaceus) has the potential to relieve cognitive impairment, Alzheimer’s and dementia and assist in nervous system trauma recovery. Many of these medicinal mushrooms are helpful in the prevention and treatment of diabetes and cancer. What’s more, medicinal mushrooms can increase protection against viral, bacterial, fungal and parasitic infections.
Jeff Chilton with cultivated reishi mushrooms. This image was provided with permission from Nammex.
Jeff Chilton with cultivated Reishi. This image was provided with permission from Nammex.
It is also important to point out that, while fruit bodies have a long history of human use, humans have only been able to grow the mycelium from an isolated species for roughly 100 years.
The potential of medicinal mushrooms are vast: chaga (Inonotus obliquus), reishi (Ganoderma lucidum), turkey tail (Trametes versicolor), maitake (Grifola frondosa), and shiitake (Lentinula edodes) have all been found to bolster the immune system, promote longevity, and support overall health. Cordyceps (Cordyceps militaris) boosts energy and virility. Lion’s mane (Hericium erinaceus) has the potential to relieve cognitive impairment, Alzheimer’s and dementia and assist in nervous system trauma recovery. Many of these medicinal mushrooms are helpful in the prevention and treatment of diabetes and cancer. What’s more, medicinal mushrooms can increase protection against viral, bacterial, fungal and parasitic infections.
As explained by pioneer mycologist Jeff Chilton, the key active compounds of medicinal mushrooms are:
- Beta-glucans, which support immunity, and are considered to be antibiotic and antiviral.
- Triterpenoids, which are found to be liver protective, lipid lowering, antioxidant, anti-inflammatory and inhibit histamine release.
- Ergosterol, which has antitumor and antioxidant properties, and is a precursor to Vitamin D2.
- Statins, which, in high doses, have the ability to lower cholesterol.
And this is just what we know so far. More biologically active compounds are constantly being discovered, opening up a wide realm of possible therapeutic uses for medicinal mushrooms.
Jeff Chilton with cultivated Reishi. This image was provided with permission from Nammex.
Jeff Chilton with cultivated Reishi. This image was provided with permission from Nammex.
As explained by pioneer mycologist Jeff Chilton, the key active compounds of medicinal mushrooms are:
- Beta-glucans, which support immunity, and are considered to be antibiotic and antiviral.
- Triterpenoids, which are found to be liver protective, lipid lowering, antioxidant, anti-inflammatory and inhibit histamine release.
- Ergosterol, which has antitumor and antioxidant properties, and is a precursor to Vitamin D2.
- Statins, which, in high doses, have the ability to lower cholesterol.
And this is just what we know so far. More biologically active compounds are constantly being discovered, opening up a wide realm of possible therapeutic uses for medicinal mushrooms.
Medicinal mushroom supplements made from fruiting bodies
And now we come to the heady discussion about the different methods to derive mushroom supplements—namely, mushroom supplements derived from fruiting bodies versus mushroom supplements derived from mycelium.
In the mushroom cultivation process, pure mycelium is essentially used as the seed; it is introduced and grown on a carrier material, typically millet, rye, or wheat. This material is referred to as “grain spawn,” and the process was developed and patented by Dr. James W. Sinden of Penn State in 1932.
Companies—such as us—that make mushroom supplements from fruit bodies, use this grain spawn as a base for cultivating the medicinal mushrooms. We don’t process the grain spawn into the supplement itself.
The process of growing mushrooms is longer and more involved. Grain spawn is mixed into sawdust, over weeks or months the sawdust is allowed to culture with mushroom mycelium, and then the fully myceliated sawdust fruiting blocks are exposed to a moisture and oxygen rich environment. Mushrooms grow directly from the blocks, are harvested, dried and extracted, typically in hot water and alcohol. The finished medicinal mushroom extract is entirely derived from the mushroom.
Lion's mane mushroom growing from sawdust blocks. This image was provided with permission from Nammex.
Lion's Mane mushroom growing from sawdust blocks. This image was provided with permission from Nammex.
On the other hand, mushroom supplements that aren’t made with fruiting bodies—the classic, recognizable parts of mushrooms—involve growing mycelium on grain, which is then dried and ground into mushroom powder. It’s a simpler and faster process, but one that yields a far inferior mushroom supplement. Essentially, the product is mostly grain with some added mushroom mycelium for good measure.
Many mycologists believe making mushroom extracts from fruiting bodies is the most efficacious, natural, tried-and-true method to extracting supplements. This is because, they say, the mushroom supplement being extracted is 100 percent mushroom-based—thus, the end supplement is of a higher quality, offering a concentrated form of glyconutrients and other medicinal mushroom constituents. Not to mention the accumulated knowledge of generations of healers that have worked exclusively with mushroom fruit bodies.
Mycelium-based medicinal mushroom supplements
On the other hand, mushroom supplements that aren’t made with fruiting bodies—the classic, recognizable parts of mushrooms—involve growing mycelium on grain, which is then dried and ground into mushroom powder. It’s a simpler and faster process, but one that yields a far inferior mushroom supplement. Essentially, the product is mostly grain with some added mushroom mycelium for good measure.
Many mycologists believe making mushroom extracts from fruiting bodies is the most efficacious, natural, tried-and-true method to extracting supplements. This is because, they say, the mushroom supplement being extracted is 100% mushroom-based—thus, the end product is of a higher quality, offering a concentrated form of glyconutrients and other medicinal mushroom constituents. Not to mention, the accumulated knowledge of generations of healers that have worked exclusively with mushroom fruit bodies.
Chilton, for his part, is an expert in ethnomycology—the study of the historical uses and sociological impact of medicinal mushrooms. He has authored numerous books and papers on the subject, and in 1989 established Nammex, the very first company to supply medicinal mushroom extracts to the nutritional supplement industry.
Mycelium growing on grain (grain spawn).
He points out that the mycelial structure of the mushroom fruit body is much more complex than the vegetative mycelium, and the mushroom also produces numerous natural compounds that the mycelium simply does not.
Although, it should be pointed out, the mycelium does contain similar nutritional value to the fruiting body—in fact, some food products like tempeh are made only from mushroom mycelium—but the important thing to remember is that the mycelium is not concentrated like it is when in fruit body form.
Reishi mushroom growing in a greenhouse. This image was provided with permission from Nammex.
Fruit Body Benefits
As Chilton explains, medicinal mushrooms and medicinal mushroom extracts contain consistently high levels of beta-glucans—on average, they contain 30 to 40 percent of beta-glucans. By contrast, mycelium grown on grain has consistently low levels, typically 5 to 7 percent (but sometimes as little as zero).
Meanwhile, medicinal mushrooms and their extracts do not contain starch, they produce glycogen as their storage carbohydrate: For example, on the high end of the spectrum, shiitake contains 3 percent glycogen, while on the low end, Reishi has 0.24 percent. Mycelium products, on the other hand? They contain 35 to 40 percent starch. That’s because of the grain that is ground up with them.
Nammex, an industry leader, has done numerous studies of commercial products, having developed four tests that they use to qualify fungal products, Chilton explains. In one such test, three commercial mycelium products were sent out for nutritional analysis, and they were found to “exactly” track the nutritional content of grain.
What are the benefits of supplements made with mushroom fruiting bodies?
As Chilton explains, medicinal mushrooms and medicinal mushroom extracts contain consistently high levels of beta-glucans—on average, they contain 30 to 40 percent of beta-glucans. By contrast, mycelium grown on grain has consistently low levels, typically 5 to 7 percent (but sometimes as little as zero).
Meanwhile, medicinal mushrooms and their extracts do not contain starch, they produce glycogen as their storage carbohydrate: For example, on the high end of the spectrum, shiitake contains 3 percent glycogen, while on the low end, Reishi has 0.24 percent. Mycelium products, on the other hand? They contain 35 to 40 percent starch. That’s because of the grain that is ground up with them.
Nammex, an industry leader, has done numerous studies of commercial products, having developed four tests that they use to qualify fungal products, Chilton explains. In one such test, three commercial mycelium products were sent out for nutritional analysis, and they were found to “exactly” track the nutritional content of grain.
Ultimately, he emphasizes, mycelium produced on grains is low in beta-glucans and high in starch. It also has little (or no) ability to produce such secondary metabolites as triterpenoids.
When people buy mycelial-based products, they’re “pretty much buying grain starch” composed mostly of filler. As he warns: “Be aware that some products are not really mushrooms.”
Maitake (hen of the woods mushroom) growing in a greenhouse. This image was provided with permission from Nammex.
A close up of mycelium growing on grain.
Mycelium: The Other Side
Meanwhile, one of the most prolific proponents of mycelium products is mycologist Paul Stamets, who has penned several books—including “Mycelium Running: How Mushrooms Can Help Save the World”—and given numerous talks on the subject. He is the owner of Fungi Perfecti LLC, which cultivates a wide variety of fungi for supplements through Host Defense Mushrooms.
As explained on its website, Host Defense’s process for its powder or capsule products involves inoculating pure, certified organic fungal strains onto a brown rice substrate, growing them under controlled conditions, freeze drying them and then heating them to 200 F. Only the tincture line contains true extracts (solubilizing compounds in water and/or alcohol). Though even there, the extracts are primarily of mycelium grown on brown rice, rarely of fruiting bodies.
Are there benefits to mycelium-based supplements?
Meanwhile, one of the most prolific proponents of mycelium products is mycologist Paul Stamets, who has penned several books—including “Mycelium Running: How Mushrooms Can Help Save the World”—and given numerous talks on the subject. He is the owner of Fungi Perfecti LLC, which cultivates a wide variety of fungi for supplements through Host Defense Mushrooms.
As explained on its website, Host Defense’s process for its powder or capsule products involves inoculating pure, certified organic fungal strains onto a brown rice substrate, growing them under controlled conditions, freeze drying them and then heating them to 200 degrees Fahrenheit. Only the tincture line contains true extracts (solubilizing compounds in water and/or alcohol). Though even there, the extracts are primarily of mycelium grown on brown rice, rarely of fruiting bodies.
Recently, the Washington state-based company partnered with the labs at Natural Immune Systems Inc. to test three of its products and determine whether there are health-enhancing benefits of not only mushroom mycelium, but the fermented rice substrate on which it is grown. Fungi Perfecti emphasizes that this study involved an open peer review process consisting of unbiased expert review, publicly available peer review comments, and quality design and documentation. However, an analysis of the study and comments shows several issues, raising questions as to how their results should be interpreted.
Ultimately, the study authors assert that the tested mushroom mycelium triggered immune cell function, while the substrate the mycelium was scraped from was “highly active” in supporting natural immune function. The authors go a step further and assert that this means the mycelium and the substrate on which it grows offer “unique yet complementary” health benefits.
A lion's mane supplement made with mycelium by Host Defense, Paul Stamets' brand.
Maitake (Hen of the Woods mushroom) growing in a greenhouse. This image was provided with permission from Nammex.
As Paul Stamets posits, during cultivation, the mycelium digests rice substrate by secreting enzymes to break down the grain; in the end, this increases the mycelial mass while reducing the presence of grain. The two become enmeshed—so, in the end, removing what is left of the grain substrate is simply not practical at a production scale. Reflecting this difficulty of separation, even in their published study the authors chose to just scrape off the aerial mycelium they could see with a scalpel blade, then ignore what remained in the leftover substrate and call them separate. This makes the resulting comparisons somewhat questionable. Furthermore, the study tried to compare two parts of a product that some of the authors were selling, the mycelium and its substrate, but not the fruiting bodies that are the industry standard for medicinal extracts.
The findings from the study do show it is possible that this immunological activity occurs from mycelium and its substrate. Unfortunately, the sample sizes in the study were so small as to be statistically meaningless (ever rolled the same number three times in a row with a six-sided die?). This means that although the authors might like to make some assertions, they don’t have the data to do so. Even one of the study reviewers asked for an additional reviewer with statistical expertise to provide review, but the editor for whatever reason chose not to have this review done.
Proponents of mycelium-based products, including Stamets’ company, will use this study to support their use of rice media in medicinal supplements. As the study authors suggest, “The rice is not simply a filler...The rice is the starting material, but during the fermentation process a biotransformation occurs, altering the substrate, which gives it health-supporting properties.”
Paul Stamets himself asserts, “In my scientific opinion, mushroom products not incorporating mycelium are at a decided disadvantage.”
High growth, low quality control
Still, many mycologists, Jeff Chilton included, refute these claims. He and Paul Stamets have taken divergent paths on the subject over the past several decades; the two actually wrote a book together in 1983, “The Mushroom Cultivator: A Practical Guide to Growing Mushrooms at Home.”
According to Chilton, the worldwide market value of medicinal mushrooms is growing rapidly, having more than doubled from $6 billion USD in 1999 to $18 billion USD in 2014. The North American market has likewise expanded exponentially over the last 25 years, he adds, and today just about every company that offers all manner of nutritional supplements has at least one mushroom supplement—or two or three—in its product line.
That’s not to mention the many companies (North Spore included) that are specifically dedicated to growing and selling mushrooms, mushroom products, and at-home grow kits. As Chilton puts it: “One might say that medicinal mushrooms have arrived, and in view of their growth trajectory, are destined to become a much bigger market in North America.”
Still, despite the high growth, there is little to no quality control in the industry. His ultimate goal: To have a comprehensive screening process that qualitatively and quantitatively measures any given medicinal mushroom product. This is essential, he notes, to keep the marketplace stocked with high-quality products with medicinal value, while also promoting strong consumer confidence.
At this point, however, that level of quality control remains problematic. There are medicinal mushroom product labeling requirements from the U.S. Food and Drug Administration (FDA) directing manufacturers to distinguish whether the product contains actual mushroom or just mycelium. But many respected mycologists like Chilton point out that these are not highly enforced and that many companies simply flout the requirements. The same is true of labeling guidelines from the American Herbal Products Association.
As a point of fact: One scientific report published in 2017 tested 19 batches of reishi supplement products, most of which were sold through Amazon and eBay. Of those, just five tested in accordance with their labels. According to the study, that meant they only contained some element of reishi.
The latest news
On June 7th, 2023, Jeff Chilton filed a citizen petition requesting that the Food and Drug Administration "address the mislabeling of dietary supplements and functional foods as 'mushroom' or containing 'mushrooms' when they contain other fungal parts, and do not contain 'mushrooms' as claimed, or fail to disclose added grain ingredients." On November 30th, the FDA issued an interim response stating that they had not yet made a decision but their staff continue to evaluate the petition.
On July 3rd, 2023 Fungi Perfecti, along with M2 Ingredients, Gourmet Mushrooms, and Monterey Mushrooms published an open letter in response to the citizen petition, claiming the Nammex petition “obfuscates the use of well-established mycological definitions” by advocating to “eliminate the use of the word ‘mushroom’ in products using mushroom mycelium.” The open letter goes on to claim that “the word ‘mushroom’ can both be a noun and used as a qualifier as to the stage of the life cycle” and according to Nutraceutical Business Review, the “collective industry use of ‘mushroom mycelium’ is scientifically accurate, just as the use of ‘mushroom spores’, ‘mushroom fruit bodies’ are "descriptively accurate" and removal of the word “mushroom” from fungi-derived products would cause unnecessary confusion on the part of the consumer. The open letter concludes with the following statement: “We do not have any issues with mushroom fruit bodies. We utilize this life stage as well. We find mushroom mycelium has added benefits as demonstrated by scientific research.”
On August 8th, 2023 the Natural Products Association filed their own citizen petition, calling on the FDA to amend the Federal Food, Drug and Cosmetic Act to incorporate mushroom labeling guidelines put forth by the American Herbal Products Association and call for the agency to “issue a labeling guidance of its own, and exercise enforcement discretion in the meantime.”
On November 30th, 2023, the FDA issued an interim response stating that they had not yet made a decision but their staff continue to evaluate the petition. Given that the market for North American mushrooms is expected to nearly double from $12 billion to $20 billion per year by 2030, “regulating the definition of a mushroom puts billions of dollars on the line…and could impact consumer health as well.”
How do I know my mushroom supplement is quality?
No doubt, it can be extremely difficult to identify the ingredients and components in the many medicinal mushroom products that continue to infiltrate the market. Still, experts say, there are things you can do to ensure you’re getting the most out of your medicinal mushroom supplements.
Most importantly: Read the label, front and back. Don’t ever skimp on this. Ensure that the product is clear and specific about its ingredients, and that it also states that it is derived from fruit bodies—and, ideally, 100% at that. Also single out products that identify the amount of beta-glucans they contain.
Be circumspect if a label simply lists well-known mushroom species or identifies “myceliated brown rice” or other grains in its ingredient list. Also, be wary of the term “full spectrum,” which some companies have adopted for marketing purposes.
If you do purchase a medicinal mushroom product, smell and taste it. True medicinal mushroom supplements will have a distinct, rich smell (like, well, mushrooms); this could be earthy, musty or bitter, depending on the variety of medicinal mushroom. It should not smell at all like starch (for example, like cereal or crackers). As Chilton points out, medicinal mushrooms like shiitake or maitake are “aromatic and powerful,” while reishi is bitter. Mycelium products, by contrast, are mildly sweet.
An iodine test can help you determine if your extract is high in grain starch.
If you do purchase a medicinal mushroom product, smell and taste it. True medicinal mushroom supplements will have a distinct, rich smell (like, well, mushrooms); this could be earthy, musty or bitter, depending on the variety of medicinal mushroom. It should not smell at all like starch (for example, like cereal or crackers). As Chilton points out, medicinal mushrooms like shiitake or maitake are “aromatic and powerful,” while reishi is bitter. Mycelium products, by contrast, are mildly sweet.
Then there is the importance of the color: If your mushroom supplement is a mushroom powder or mushroom capsule, the color of the mushroom powder inside should be dark and rich. If the mushroom powder is light, it’s most likely grain-based. If it’s difficult to tell if a medicinal mushroom supplement seems lighter than it should be, Chilton suggests doing an iodine starch test, which is as simple as it sounds: Add a few drops of iodine to the mushroom powder. If it turns black, it is high in grain starch. Genuine mushroom supplements do not change color when subjected to iodine. Please note that this test will not work for lion's mane supplements.
An iodine test can help you determine if your extract is high in grain starch.
Then there is the importance of the color: If your mushroom supplement is a mushroom powder or mushroom capsule the color of the mushroom powder inside should be dark and rich. If the mushroom powder is light, it’s most likely grain-based. If it’s difficult to tell if a medicinal mushroom supplement seems lighter than it should be, Chilton suggests doing an iodine starch test, which is as simple as it sounds: Add a few drops of iodine to the mushroom powder. If it turns black, it is high in grain starch. Genuine mushroom supplements do not change color when subjected to iodine.
And ultimately? Research, research, research (like you’re doing right now!). Read up on products that pique your interest. Learn about medicinal mushrooms in general, and the supplements they support. Get to know the industry—the key players, the longtime companies, the newcomers. And remember that, if a medicinal mushroom product is making wild and magnificent claims, or if it seems suspect, it most likely is.