Are Medicinal Mushrooms Worth the Hype?

#medicinalmushrooms #guthealth #microbialdiversity #immunehealth #betaglucans #antioxidants #healthyaging #reishi #cordyceps #turkeytail #chaga #lionsmane 

If the word mushroom still makes you think of pizza toppings it’s time for a major upgrade. Medicinal mushrooms have been used for centuries in traditional medicine - and now science is finally catching up. These fungi powerhouses are not only immune-boosting and anti-inflammatory, but they also support gut health, cognitive function, immune function, hormonal balance, and even mood.

What Are Medicinal Mushrooms?

Unlike culinary mushrooms such as portobello or button mushrooms, medicinal mushrooms are rich in therapeutic compounds like beta-glucans, triterpenes, antioxidants, and prebiotics. These compounds act as adaptogens - substances that help your body adapt to stress, regulate immune function, and bring the body back into balance.

Many medicinal mushrooms have been widely studied in recent years. There have been numerous published clinical trials and pre-clinical studies showing that these fungi can modulate inflammation, improve microbiota diversity, and support nervous system function. Their work is especially relevant for women in midlife who often face compounded stress on their endocrine, digestive, and immune systems.

Quality Matters!

When choosing medicinal mushrooms (or any concentrated herbal product like Ayurvedic herbs), quality matters a lot. As with any supplement, the source matters - but even more so with mushrooms. Mushrooms act like sponges, absorbing toxins from their environment. If they are grown in polluted soil or without adequate quality control, they may be contaminated with heavy metals, mold, pesticides, or other toxins.

That’s why it’s critical to choose products that are:

• Certified organic

• Grown on wood-based substrates, not grain fillers

• Standardized for active compounds

• Third-party tested for contaminants like heavy metals and mycotoxins

The Top Medicinal Mushrooms for Perimenopause and Gut Health

Why Medicinal Mushrooms Matter in Perimenopause

During perimenopause, your body is shifting hormonally, and that can mean more stress, fatigue, mood changes, and digestive issues. Medicinal mushrooms offer gentle, non-hormonal support that can:

• Help regulate cortisol and stress responses

• Soothe inflammation (which increases with estrogen decline)

• Support a more resilient immune system

• Boost focus and mood when brain fog hits

• Restore gut balance, which is key for hormone metabolism

How They Support Gut Health

Medicinal mushrooms act as prebiotics, feeding beneficial bacteria and improving microbial diversity. They also help strengthen the gut lining, reduce inflammation, and support immune function (most of which lives in your gut!). If you’re working on healing your digestion, reducing bloating, or recovering from a leaky gut, mushrooms like Turkey Tail, Reishi, and Lion’s Mane can be great allies.

Reishi (Ganoderma lucidum) – Stress Resilience and Sleep Support

Known as the "mushroom of immortality," Reishi has calming, anti-inflammatory properties that help support the adrenal glands, reduce cortisol levels, and promote deeper sleep. For women dealing with perimenopausal anxiety, irritability, or insomnia, Reishi can offer gentle but profound support for the nervous system and immune modulation.

Lion’s Mane (Hericium erinaceus) - Cognitive and Gut Repair

Lion’s Mane is one of the most promising mushrooms for both brain and gut health. It stimulates the production of Nerve Growth Factor (NGF), which supports memory, focus, and mood regulation. It also helps regenerate the intestinal lining, making it an excellent choice for those with leaky gut, chronic bloating, or microbiome imbalances - common complaints during hormonal transition.

Cordyceps (Cordyceps sinensis) - Energy and Libido Enhancer

Cordyceps helps improve oxygen utilization, ATP production (your body’s energy currency), and resilience to physical and emotional stress. It supports adrenal function and has shown benefits for libido and stamina - two things that can take a hit during perimenopause.

Chaga (Inonotus obliquus) - Antioxidant and Immune Regulator

Chaga is rich in polyphenols and betulinic acid, compounds that reduce inflammation and oxidative stress. It helps regulate the immune response and may protect against chronic inflammation - often an underlying issue in fatigue, joint pain, and even skin flare-ups in midlife.

Turkey Tail (Trametes versicolor) - Microbiome and Immune Support

Turkey Tail contains unique polysaccharopeptides (PSK and PSP) that modulate immune activity and act as prebiotics, feeding beneficial gut bacteria. For women struggling with digestive issues, post-antibiotic recovery, or sluggish immunity, Turkey Tail supports microbiome diversity and gut resilience.

I'm using these a lot for gut healing and immune support in blended formulas provided by professional supplement companies. Hifas do Terra is a great brand to consider otherwise. You can check out some of products here

What About Mushroom Coffee - Is It Worth the Hype?

Mushroom coffee has exploded in popularity as a trendy wellness drink that promises focus, energy, and fewer jitters than regular coffee. These blends typically combine instant coffee with adaptogenic mushrooms like Lion’s Mane or Cordyceps, so they still contain coffee and sometimes more than 50%.

You've probably heard about Four Sigmatic or more local London Nootropics, Chi Café or Bonjour.

While they can be a great way to introduce medicinal mushrooms into your routine, the actual mushroom dose in many commercial products is quite low - often less than what's used in clinical studies. If you're looking for therapeutic effects, a standalone high-quality mushroom extract may be a more effective option. That said, for those who tolerate caffeine and enjoy the taste, mushroom coffee can still be a fun and beneficial ritual - just be sure to choose a brand that’s organic and third-party tested.

How to Take Them

You can find medicinal mushrooms as powders, capsules, tinctures, teas, or even blended into coffee substitutes and hot chocolates.Start low and go slow - especially if you’re sensitive. Look for products that are organic, dual-extracted (for both water- and fat-soluble compounds), and free from fillers.

I like to recommend Lion's Mane especially for clients who are sensitive to caffeine (anxiety) but still want that mental boost adding some drops of a tincture or powder to a chicory or lupin coffee can be a great way to enhance your beverage

Medicinal mushrooms are not a quick fix or magical pill, but they can be a great way to support your body through the hormonal shifts of midlife. They can be a great addition to use especially in times of low immune function or higher stress.

If you're considering adding mushrooms to your routine, work with a practitioner who understands how to integrate them safely into your health plan - especially if you’re managing chronic conditions or taking medication.