Mushroom Basics

Mushrooms aren’t plant or animal – they have their own kingdom. Mushrooms hail from the Kingdom Fungi with 1.5 billion known species.

Mushrooms grow from spores and thru a series of steps grow into 2 main sections, the fruiting body (what most associate with that classic mushroom shape) and the thin, weblike tendrils that shoot out from the bottom, known as the mycelium. Products made from both the fruiting body and mycelium are referred to as “full spectrum” and research supports that full spectrum offers the most plentiful amount of mushroom goodness.  

Mushrooms have been linked to functional properties including immune and heart health, gut health, improved sleep, better endurance and recovery, as well as mushroom’s ability to act as cell-protecting antioxidants. Some species are also classified as adaptogens, meaning they also help the body manage various stressors. Mushroom products in the performance space are mostly in powdered form. These powders are available in standalone products or as an ingredient in greens powders, drink mixes and multivitamins. 

The three most popular mushrooms are Lion’s Mane, Reishi and Cordyceps as supported by Julie Daoust, PhD, Chief Science Officer, M2 Ingredients, “Together, these three mushrooms represent a perfect storm of traditional wisdom, modern science, and cultural visibility, which is why they’ve made such an impact in recent years.“

Lion’s Mane

Clinical studies have linked this mushroom to improved cognitive function and immune health. “Full-spectrum Lion’s Mane is showing incredible promise for cognitive health shares Daoust. “ We’re seeing impacts on memory, mood, sleep, and overall brain performance” she adds.  

A study published in 2023 (Docherty) found that Lion’s Mane supplementation benefited cognitive performance and reduced subjective stress. A 2019 study (Saitsu) found that 12 weeks of Lions Mane supplementation protected cognitive function from decline, and while more research is needed, points to its potential to prevent cognitive decline.

Reishi

Reishi has been researched for many functional benefits including aerobic performance, gut health and immunity. “It’s been revered in traditional medicine for thousands of years as the ‘mushroom of immortality’…. modern science is catching up, validating its role as an adaptogen that helps the body manage stress” says Daoust.

A 2023 study (Chen) found that a daily dose of reishi stimulated the production of immune cells and improved coordination between different parts of the immune system. According to Daoust, the impact can be far reaching and fast acting. “Reishi also supports better sleep and stress balance—two factors that are deeply connected to overall immunity….we see that these mushrooms can trigger an acute immune response within just 1–2 hours.” 

Cordyceps

Made famous by the TV series, The Last of Us, there is no evidence that this mushroom will turn you into a zombie. On the other hand, there is science to support beneficial effects to athletic performance from supplementing cordyceps. 

Cordyceps may help increase endurance and VO2 max (Hirsh). A 2020 study linked cordyceps to an increase in ATP production (Choi). Daoust points out how these benefits can help athletes adjust to environmental stress. “Its ability to support oxygen utilization in the blood is something I feel directly, both in performance and especially at higher altitudes. It’s a game-changer for stamina and recovery.” 

The Next Big (Mushroom) Thing?

So, what’s next for functional mushrooms?  “One of the most exciting areas I see emerging isn’t necessarily a single mushroom, but the way we’re starting to look at combinations” says Daoust. Prepare to see more and more mushrooms added to products athletes use regularly.  “As the science around the gut-brain axis grows, mushrooms will be increasingly central to digestive and cognitive wellness. I expect we’ll see them not just in supplements, but also integrated into foods like yogurts, kefirs, and everyday nutrition products—including mushroom coffees and beyond” she adds. 

As the scientific evidence continues to grow, athletes are encouraged to work with their medical team, including a sports dietitian to determine the best way to incorporate mushroom products into your routine.