Your guide to functional mushrooms

Nature’s superfood for health and wellness

Functional mushrooms have become one of the biggest wellness trends in recent times. Pop into your local health food store and you will see several varieties of these health heroes, from Lion’s Mane to Chaga and Reishi. But, far from being a new trend, functional mushrooms have been used in traditional medicine for over 2,000 years, with wellness benefits ranging from immune support to promoting brain function.

“Like your average chestnut mushroom, functional mushrooms are a rich source of immune-boosting beta glucans and vitamin D,” says Kerry Beeson, nutritional therapist (BSc) at meal prep service Prep Kitchen (prepkitchen.co.uk). “They also contain significant amounts of protein and B vitamins, and are a rich source of minerals including phosphorus, potassium, iron, magnesium, copper, and selenium. What sets them apart, however, is that each variety typically contains other unique compounds which have enhanced health-giving properties.”

“Research suggests that functional mushrooms like Reishi, Lion’s Mane and Turkey Tail could play a role in gut health by feeding beneficial bacteria and supporting immune function,” adds Sandra Mikhail, the founder of Nutrition A-Z (nutrition-az.com) and the author of The Gut Chronicles. “Their beta-glucans act as prebiotics, helping to shape the gut microbiome and promote short-chain fatty acid production, which is key for gut integrity.”

Let’s take a closer look at some of the most popular varieties of functional mushrooms, and how they can support our health and wellbeing.

REISHI: The mushroom of immortality
Reishi is often referred to as “the mushroom of immortality”. “It offers a plethora of advantages for those seeking to enhance their overall wellbeing,” says Bex Seligman, a naturopath and herbalist (@healthforwealth_bexseligman). “Reishi contains bioactive compounds that can support the immune system, help the body manage stress, promote better sleep quality, boost energy levels, support liver health and function, support lung health and improve breathing, plus slow down the ageing process through its ability to combat oxidative stress. It is highly regarded for its potent antioxidants that protect against stress and its positive effects on mood, memory, and hormones. Avoid during pregnancy/breastfeeding. Caution with low blood pressure and bleeding disorders. Take Reishi if you’re experiencing low mood, feeling overwhelmed, or experiencing brain fog.”

LION’S MANE: The brain-booster
“Known for its remarkable brain-boosting powers, Lion’s Mane mushroom is turning heads in mental health research,” says Roisin McGowan, founder of functional mushroom brand Itmushbegood (www.itmushbegood.co.uk). “This unique, shaggy-looking fungus contains compounds that stimulate brain cell regeneration and may be particularly helpful for those with ADHD. Recent studies show that regular supplementation can improve focus and reduce impulsivity by supporting healthy dopamine pathways, which are critical for attention regulation. Many users report clearer thinking and better mental stamina after adding Lion’s Mane to their routine. Beyond ADHD support, this mushroom helps protect the nervous system and may ease anxiety symptoms. With its mild, seafood-like flavour, Lion’s Mane can be enjoyed in meals or supplements, making it an accessible natural option for supporting cognitive function.”

CHAGA: The antioxidant powerhouse
“Chaga mushroom has long been revered in traditional plant medicine for its health-promoting properties,” says Bex Seligman. “It offers a myriad of health benefits from its rich nutritional profile and bioactive compounds. Chaga is rich in antioxidants and supports overall health by reducing damage caused by free radicals. It can also regulate immune system function and promote resilience against disease. Additionally, Chaga can help reduce inflammation in the body, increase energy levels, support liver detoxification and promote a healthy gut microbiome. Avoid during pregnancy/breastfeeding/autoimmune disease. Take Chaga if you’re seeking to support your immune function, dealing with seasonal allergies, finding yourself constantly tired, or seeking a sustainable and safe pick-me-up.”

CORDYCEPS: The energy enhancer
“Loved by athletes worldwide, Cordyceps mushroom is nature’s performance enhancer,” says Roisin McGowan. “This powerful fungus helps your body use oxygen more efficiently during workouts, boosting endurance and reducing fatigue. Research shows Cordyceps can increase energy levels naturally by supporting ATP production, the body’s main energy currency. Beyond fitness, it strengthens immune defences and helps maintain healthy inflammation responses. Studies confirm its ability to improve respiratory function, making each breath more effective. What sets Cordyceps apart is its adaptogenic quality, helping your body handle physical and mental stress better. For anyone looking to elevate their fitness game naturally, Cordyceps offers science-backed benefits.”

Tips for choosing functional mushrooms

“You can do some research and find the variety that has properties most suited to your needs, ideally with the advice of a health professional, then take the mushrooms as supplements,” says Kerry Beeson. “This is also a good approach if you just don’t like mushrooms! You can find functional mushroom powders which can be added to drinks, sauces, or even desserts. You can even find medicinal mushroom tea! However, you can also incorporate the fresh mushrooms as part of a balanced diet. Most functional mushrooms are delicious and can be cooked in the same way as regular mushrooms. It’s nice to make a feature of them in a delicate sauce with pasta or gently sauteed and added to salads, rather than lose their unique flavours in rich sauces. You can also chop them, mix them with tamari and nutritional yeast. Then, slow roasted or air fried, they become a crunchy, super-tasty superfood snack.”

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