Mushrooms are a diverse group of fungi that have been used for their medicinal properties for centuries, especially in traditional Chinese medicine. In recent years, there has been a growing interest in the potential benefits of mushrooms for brain health and cognitive function.
But what is all the fuss about? In this article will explore some of the best mushroom supplements for brain health and cognitive function, and examine the scientific evidence supporting their use.
Lion's Mane Mushroom (Hericium erinaceus), is one of the most well-known mushrooms for brain health - it contains active compounds called erinacines and hericenones. These compounds have been shown to stimulate the production of nerve growth factor (NGF) in the brain, a protein that plays a key role in the growth, maintenance, and survival of neurons. Neurons are crucial for learning and memory processes.
A double-blind, placebo-controlled study involving older adults with mild cognitive impairment found that supplementation with Lion's Mane Mushroom for 16 weeks significantly improved cognitive function compared to placebo. Additionally, another study involving healthy adults found that supplementation with Lion's Mane Mushroom for 4 weeks improved cognitive function and mood.
Reishi Mushroom (Ganoderma lucidum) is another mushroom that has been traditionally used for its medicinal properties. It contains triterpenes, polysaccharides, and other bioactive compounds that have anti-inflammatory and antioxidant effects. These properties make Reishi Mushroom a potentially useful supplement for brain health.
Several studies have found that Reishi Mushroom may improve cognitive function and reduce symptoms of anxiety and depression. In a study involving older adults with mild cognitive impairment, supplementation with Reishi Mushroom for 12 weeks significantly improved cognitive function. Another study found that supplementation with Reishi Mushroom for 4 weeks improved fatigue resistance and exercise performance in healthy adults.
Cordyceps Mushroom (Cordyceps militaris) is a fungus that grows on insects and has been used in traditional Chinese medicine for centuries. Cordyceps Mushroom contains cordycepin, a compound that has been shown to have neuroprotective and anti-inflammatory effects.
Several studies have examined the effects of Cordyceps Mushroom on exercise performance. In a study involving healthy adults, supplementation with Cordyceps Mushroom for 12 weeks significantly improved aerobic capacity and exercise performance compared to placebo. Another study found that supplementation with Cordyceps Mushroom for 8 weeks improved exercise performance in older adults.
Chaga Mushroom (Inonotus obliquus) is a mushroom that grows on birch trees and has been traditionally used for its immune-boosting and anti-inflammatory properties. Chaga Mushroom contains betulinic acid, which has been shown to have neuroprotective effects.
One study found that supplementation with Chaga Mushroom improved cognitive function in older adults with mild cognitive impairment. Additionally, another study found that supplementation with Chaga Mushroom improved immune function in healthy adults.
Mushroom supplements are available in various forms, including capsules, powders, and extracts, (we’ll go into the differences between extracts and powders in another article). Capsules are a convenient option for those who prefer a quick and easy way to take supplements, while powders and extracts can be added to drinks, smoothies, or food. It is important to store mushroom supplements in a cool, dry place away from direct sunlight. As with any supplement or medication, it is important to consult with a healthcare professional before starting any new supplement regimen, particularly if you have any underlying health conditions or are taking medications.
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