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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

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This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Adaptogenic Mushrooms 101: Benefits, Types, & How to Use Them

Written by Dr. Michael Ruscio, DC on August 5, 2025

Written by Dr. Michael Ruscio, DC on August 5, 2025 — Reviewed by Hannah Wright

• What Are Adaptogenic Mushrooms?|
• How Do They Work?|
• Are They Safe?|
• How to Use Them|
• When Mushrooms Aren’t Enough|

Adaptogens have gone mainstream. You’ll find adaptogens like Reishi and Lion’s Mane in products like mushroom coffee, mushroom powders, and mushroom capsules. But are they really effective? And how do you use them wisely?

Let’s explore the science behind adaptogenic mushrooms, how they might support your health, and how to integrate them into your routine—along with the limitations you should know.

What Are Adaptogenic Mushrooms?

Adaptogens are natural substances found in some plants and mushrooms that may help the body adapt to stress and restore balance 1 2. Although they’ve been used for centuries in traditional medicine, people didn’t start to define their properties until the mid-1900s. To be classified as an adaptogen, a substance must meet these criteria 2:

• Support the body’s resilience to stress
• Enhance mental or physical performance
• Be non-toxic at normal doses

Adaptogenic mushrooms are different from psychedelic mushrooms. They do not alter your state of consciousness. Instead, they may work more subtly to support immune health, inflammation, brain function, and energy metabolism.

The most researched adaptogenic mushrooms include:

• Reishi (Ganoderma lucidum)
• Lion’s mane (Hericium erinaceus)
• Cordyceps (Cordyceps sinensis or C. militaris)
• Shiitake (Lentinula edodes)

Health Benefits of Adaptogenic Mushrooms

Here’s what randomized, placebo-controlled human trials suggest about their potential short-term health benefits:

Although the results are promising, it’s important to note that most of the studies were small, focused on specific groups, and have not yet been replicated. More research is needed before drawing firm conclusions and understanding the long-term effects of adaptogenic mushrooms.

How Do Adaptogenic Mushrooms Work?

In general, adaptogens appear to influence the body’s stress response by supporting the HPA (hypothalamic-pituitary-adrenal) axis, modulating cortisol levels, and reducing oxidative stress (from free radicals) and inflammation 2.

In adaptogenic mushrooms, beta-glucans—a type of polysaccharide in the cell walls—play a major role. Evidence suggests these compounds can 16:

• Help regulate immune responses and reduce the frequency of certain infections
• Support immune recovery after intense exercise
• Relieve symptoms in people with seasonal allergies, cold sores (HSV-1), and joint pain (osteoarthritis)
• Lower inflammation
• Support energy production

Although much of the adaptogen research has been done on plants 1, mushrooms may work along similar pathways, and emerging studies suggest they may gently enhance stress resilience.

Is It Safe to Use Adaptogenic Mushrooms?

For most people, normal doses of adaptogenic mushrooms are safe in food and supplement form, but here are a few caveats to consider:

• If using supplements, stick with high-quality, third-party tested products (for example, look for GMP certification).
• Side effects of mushroom supplements (or eating too many medicinal mushrooms in culinary recipes) may include digestive upset, headache, rash, or allergic reaction 17.
• Avoid mushroom supplements during pregnancy, while breastfeeding, or before surgery 17.

When considering adding adaptogenic mushrooms to your diet or supplements, always check with your doctor, especially if you’re taking medications or managing a condition.

How to Use Adaptogenic Mushrooms

Adaptogenic mushrooms are available in many supplemental forms, and each has its obvious benefits and more nuanced considerations. Here’s a simple breakdown:

Of course, you could always integrate mushrooms into your diet in their whole form as well. Eating them as a whole food may be harder for some to do consistently, and others may not enjoy the taste or texture. 

Personally, I enjoy eating culinary mushrooms and switching out my standard coffee for mushroom coffee a couple times a week—or I reach for mushroom coffee as my second cup of the day. My favorite blend is the Atlas Coffee Company Latte Superblend. 

Tips:

• Start small: Use ¼–½ of the recommended dose to assess how you feel before adding more.
• Be consistent and patient: Most benefits build gradually over weeks.
• Choose quality: Look for third-party testing, GMP certification, and clarity around extraction (e.g., dual-extracted mushrooms).
• Cycle periodically: Take breaks or rotate adaptogens to avoid tolerance and potential side effects from long-term use.

When Mushrooms Might Not Be Enough

If you’ve noticed significant fatigue, mood changes, and a lack of desire to do the things you love to do, you might consider trying an adaptogenic mushroom product (like a mushroom powder, extract, tincture, or coffee) to help relieve your symptoms. 

Some plant adaptogens, like ginseng and rhodiola, can indeed be helpful 18, but you’ll probably get better results by investigating why you’re feeling the way you are first and creating a comprehensive plan to restore balance.

In the clinic, I often see patients who have been under a high amount of stress for a long time. Some refer to their tiredness, low motivation, and mood dips as “adrenal fatigue.” This is a supposed disruption in the HPA axis that leads to a hormonal imbalance that causes the adrenal glands to malfunction. However, research shows that adrenal fatigue isn’t a scientifically observable condition 19. 

That’s not to discount your fatigue and related symptoms—they are absolutely real. But to treat the root cause of frequent or prolonged fatigue, it’s important to figure out whether it may stem from one of these common problems:

• Gut dysfunction
• Thyroid imbalances (hypothyroidism)
• Iron deficiency anemia
• Low blood sugar
• Inflammation from food sensitivities or autoimmune conditions
• Sleep problems like sleep apnea
• Other body-wide effects of ongoing stress

Without addressing these first, even the best adaptogenic supplement won’t get you very far. 

Although ongoing stress can be related to many lifestyle factors, one type of stress that’s often overlooked is digestive stress. Gut problems are a major source of stress for the body because they can cause:

• Inflammation
• Poor sleep
• Autoimmunity
• Nutrient malabsorption

Each of these can contribute to internal stress, fatigue, and having a hard time coping with outside stressors. 

Diet-Related Changes to Reduce Stress

In my experience, an anti-inflammatory nutrient-dense diet is often the most impactful intervention for improving gut health, which can significantly reduce stress on the body. 

If you’ve never changed your diet before, the Mediterranean diet is a great starting point. If you’ve already tried this type of anti-inflammatory meal plan but still have symptoms, you may want to consider a more restrictive elimination diet, like a Paleo diet—at least temporarily, to help reduce inflammation.  

Overall, our clients learn that the goals of a gut-healing diet are to:

• Reduce allergens/intolerances
• Consume the right amount of fuel (fiber) for your gut bacteria
• Regulate blood sugar
• Focus on a wide variety of whole, fresh, unprocessed foods

Lifestyle-Related Changes to Reduce Stress

Although a healthy diet is necessary for reducing physical stress on your body, your lifestyle is equally important. Here are some of the most impactful strategies we’ve found to help people in the clinic reduce stressors and improve overall health:

• Avoid toxins 
• Get enough time in the sun
• Exercise in a healthy way
• Spend time in nature
• Walk as much as you can
• Optimize sleep
• Practice stress management techniques daily
• Nurture relationships with those around you

These lifestyle habits are simple but take practice–once our clients adopt them, they are highly effective. These habits help create an internal environment that allows you to handle stress better and sets the stage for adaptogens like mushrooms to do good work.

The Bottom Line

Adaptogenic mushrooms aren’t magic—but they’re certainly not mythical, either. Though research on their effects is still emerging, early findings show promise for stress resilience, immune function, and cognitive support.

If you’re curious, you can safely add them to your routine—just make sure you’re choosing a high-quality product, following the product guidelines, and paying attention to how you feel. And remember: The best results come when you combine smart supplementation with a solid foundation of stress relief, sleep, movement, time outdoors, healthy social connection, and gut health.

If you need help improving your stress resilience so you can feel your best, reach out to us today at The Ruscio Institute for Functional Health.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.