Mushrooms offer various health benefits. They are rich in nutrients like selenium, vitamin D, and vitamin B6. They can decrease cancer risk, improve brain health, boost immunity, and more.
People who are interested in adding mushrooms to their diet may cook them into meals. But not every mushroom is tasty. They can also be expensive.
People who can’t work mushrooms into their diet may choose to take a mushroom supplement. But how to choose the best mushroom supplements is a valid concern. Read on to learn what you should be looking out for.
Third-Party Testing
The FDA uses laxer standards to regulate dietary supplements compared to “conventional” food and drug products. Some manufacturers take advantage by selling products that are not as pure and potent as advertised. Third-party testing ensures brands contain trusted ingredients that may provide the desired effects.
Method of Extraction
There are three main methods of extraction used to create mushroom supplements:
- Water extraction: Hot water extraction does not differ much from how you would make tea. It leaves behind a bioactive powder packed with bioactive compounds and ready to use.
- Alcohol extraction: Alcohol extraction involves soaking mushrooms in alcohol to create a dry extract. It is recommended for mushrooms like reishi and chaga that contain high levels of triterpenes.
- Dual extraction: Dual extraction involves using alcohol and water extraction methods to extract mushroom compounds. It can be useful for some mushrooms, but water and alcohol extract beta-glucans. There may not be enough beta-glucans left over after a dual extraction process.
Types of Mushroom Species
There are several types of mushroom species to choose from. Each provides various health benefits. The healthiest types include:
· Shiitake Mushroom: Supports immune function, heart health, and vitality.
· Reishi Mushroom: Supports heart health and helps regulate the body’s stress response.
· Maitake Mushroom: Supports immune function, regulates blood sugar levels, and reduces inflammation.
· Lion’s Mane Mushroom: Supports brain health and stimulates the nerve growth factor.
· Turkey Tail Mushroom: Supports immunity.
Choose the mushroom type you feel will be most beneficial to your health.
Form and Dosage
Mushroom supplements are available in pill and powder forms. Pills are easy to take and do not have a bitter mushroom taste. Powders are versatile and can be added to meals and drinks. It can also be ideal for people who don’t like to swallow pills.
Choose the one that is best suited to your lifestyle.
Recommended doses of mushrooms vary depending on mushroom species. Research to determine the ideal dose. Find a supplement that offers easy dosing so you don’t have to take multiple daily pills.
Potential Side Effects
Mushrooms may cause side effects that also vary by species. Common side effects include digestive issues and dizziness. Some mushrooms can worsen medical conditions and interact with medications.
Research and consult with your healthcare provider to determine the side effects of the mushroom supplements you may add to your diet.
Clinical Studies
Clinical studies will give you a good idea of how effective a given mushroom is in promoting health benefits. Reliable websites to consult for clinical research about medicinal mushrooms include NCBI, Web MD, Mayo Clinic, and Healthline, among others. Look up study information to learn how the mushroom supports health, possible side effects, and other factors.
Now you know how to select the best mushroom supplement. Look for factors like lab testing, extraction methods, mushroom species, form and dosage, and side effects. Which best mushroom supplement will you add to your diet?
