A field guide to functional mushrooms

{"text":[[{"start":4.75,"text":"The humble mushroom has played a role in cuisines, spiritual rituals and traditional healing practices for centuries, from east Asia to Europe. More recently, fungi have found a new audience in the wellness world, blended in powders, capsules, teas and tinctures that promise to support everything from immunity to cognition."}],[{"start":24.45,"text":"The market for mushroom supplements is projected to grow from $5.83bn to $8.83bn by 2031. “Mushrooms are extraordinary, sitting somewhere between nature and medicine,” says Catalina Fernández de Ana Portela, CEO at mushroom brand Hifas da Terra. “Modern science is helping us understand their many biological properties, bridging the gap between traditional knowledge and contemporary scientific research.” Choosing a mushroom supplement that is certified organic (look for the Soil Association logo in the UK) is key. Fungi’s underground mycelial networks can absorb heavy metals and other contaminants from the soil, making the quality of the growing environment crucial. Organic soil helps minimise the risk of these unwanted substances ending up in the finished product and, ultimately, our bodies."}],[{"start":79.3,"text":"Each mushroom has its own unique properties. Here are some of the key functional varieties and the science behind how they work."}],[{"start":86.64999999999999,"text":"Chaga for immune support"}],[{"start":88.64999999999999,"text":"Most often found growing on birch trees in cold climates, chaga is recognised for its exceptionally high antioxidant content. These compounds may help protect the body against oxidative stress triggered by environmental aggressors such as pollution, UV exposure and radiation, as well as lifestyle factors including chronic stress and excessive alcohol consumption. Small studies have also suggested potential anti-inflammatory and anti-cancer (slowing the growth of certain cancer cells) properties, although many of chaga’s proposed benefits have yet to be confirmed in human clinical trials. "}],[{"start":null,"text":""}],[{"start":124.35,"text":"One important consideration is dosage. Chaga is naturally high in oxalates, compounds that have been linked to kidney problems in susceptible individuals when consumed in excessive amounts over time. Capsules are a convenient way to ensure a consistent, measured intake. Mogu’s Chaga Capsules provide 900mg per two-capsule serving, a modest dose that sits well below the unusually high intakes associated with the rare adverse effects reported. "}],[{"start":153.1,"text":"Shiitake for skin and cardiovascular health"}],[{"start":156.54999999999998,"text":"Shiitake has been shown to support immune function and regulate the body’s inflammatory response – strengthening defences against infection without encouraging the overactivity associated with autoimmune conditions. Ancient + Brave’s Immunity tincture combines shiitake with maitake, vitamin C and ginger in a fast-absorbing liquid designed to support year-round immune resilience; simply take a pipette under the tongue or add it to water. "}],[{"start":null,"text":""}],[{"start":null,"text":""}],[{"start":183.29999999999998,"text":"Shiitake is also associated with cardiovascular health, with studies suggesting it may help support healthy cholesterol levels and circulation. And lest we forget its benefits for the skin: Mother Made’s Beauty Blend pairs shiitake with maitake and tremella to promote hydration, encourage healthy collagen production and support a brighter, plumper complexion from within. "}],[{"start":204.74999999999997,"text":"Reishi for relaxation and resilience"}],[{"start":207.84999999999997,"text":"Often described as the original longevity mushroom, reishi has been prized in eastern medicine for thousands of years. Rich in beta-glucans that have been shown to enhance immune cell activity, early research suggests it could be used as a complementary supplement alongside conventional cancer treatment. It also has anti-inflammatory properties, while emerging evidence indicates it may act as an arterial anti-inflammatory, supporting cardiovascular health and healthier ageing. "}],[{"start":null,"text":""}],[{"start":null,"text":""}],[{"start":235.49999999999997,"text":"For many, however, its most noticeable benefit is its calming effect – it is traditionally used to ease anxiety and is also good for those suffering from stress-related exhaustion, or burnout. Half a teaspoon (equivalent of 1,000mg) of Real Mushrooms’ Reishi Powder can be stirred into smoothies, drinks or food as a way to promote peacefulness, while consistent use may help build resilience to everyday environmental stressors. Otherwise, Dirtea’s Reishi delivers 2,000mg per serving, with added vitamin B12 to support normal nervous system function."}],[{"start":271.9,"text":"Lion’s mane for brain and gut health"}],[{"start":274.4,"text":"To support cognitive function – from memory and problem-solving to focus and information processing – look no further than lion’s mane. A distinctive fluffy, white mushroom in its natural form, it contains bioactive compounds including polysaccharides, which help protect nerve cells from damage, and terpenoids, which stimulate the production of nerve growth factor (NGF), a protein that naturally declines with age and is essential for maintaining, repairing and creating new neurons. "}],[{"start":null,"text":""}],[{"start":302.59999999999997,"text":"Because neuron loss is a hallmark of Alzheimer’s disease and other forms of dementia, researchers are exploring lion’s mane as a potential adjunct to traditional treatment, with early studies suggesting benefits for people with mild cognitive impairment. It may also support gut health by acting as a prebiotic, encouraging beneficial bacteria and the production of short-chain fatty acids. Cytoplan’s Organic Lion’s Mane provides 850mg per two-capsule serving, broadly in line with doses used in studies investigating cognition and brain health."}],[{"start":336.29999999999995,"text":"Maitake for memory and detoxification"}],[{"start":339.24999999999994,"text":"Maitake translates as “dancing mushroom” in Japanese. According to folklore, foragers would dance with joy upon discovering this prized delicacy in the wild. Centuries later, its appeal extends far beyond the kitchen. A recent clinical trial found that daily supplementation improved memory and cognitive function in healthy older adults, suggesting it may help delay the cognitive decline associated with dementia. "}],[{"start":null,"text":""}],[{"start":null,"text":""}],[{"start":365.49999999999994,"text":"It’s also rich in polysaccharides – powerful compounds with anti-inflammatory, antiviral and anti-cancer properties – and may support the liver’s natural detoxification processes, helping it metabolise toxins from things such as processed foods and alcohol. Hifas da Terra’s Hifas-Detox capsules combine maitake with polyporus, a mushroom often used to support lymphatic flow and fluid elimination – the blend is designed to promote the natural chelation of heavy metals and support liver and kidney function. Alternatively, Kiki Health’s Organic Maitake Extract powder can be stirred into smoothies or sprinkled over food."}],[{"start":404.19999999999993,"text":"Cordyceps for energy and libido"}],[{"start":407.1499999999999,"text":"If you’re looking to boost energy and performance, cordyceps is the mushroom to know. Its hero bioactive compound, cordycepin, may help stimulate the body’s production of adenosine triphosphate (ATP) – the molecule every cell relies on to store and transfer energy. By supporting cellular energy production and repair and boosting oxygen transport to muscles, it has been shown to improve stamina, endurance and exercise performance. Some studies indicate it could also act as a natural aphrodisiac as well as support reproductive health. "}],[{"start":null,"text":""}],[{"start":null,"text":""}],[{"start":439.99999999999994,"text":"Puresport’s Cordyceps Mushroom capsules deliver a potent 2,000mg per serving. For something tastier, Funga Chocos For Grooving combines cordyceps with cacao and the kanna plant to energise, lift ailing moods and help you relax. Or swap your morning coffee for Spacegoods’ Rainbow Dust, a blend of cordyceps, lion’s mane, ashwagandha and natural caffeine designed to help you focus without the jitters. "}],[{"start":464.99999999999994,"text":"Lead image: Atlas des Champignons, 1827, by ME Descourtilz, from The Gourmand’s Mushroom: A Collection of Stories and Recipes, by The Gourmand, published by Taschen"}],[{"start":481.8499999999999,"text":""}]],"url":"https://audio.ftcn.net.cn/album/a_1790778762_3117.mp3"}