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What is the first thing that comes to mind when you hear the word mushrooms? Maybe you thought of that delicious portobello mushroom burger you had for lunch, or you might be thinking about going foraging for mushrooms in the woods. What you may not know is that there are over 10,000 different types of mushrooms, and some of these mushrooms are well known for their medicinal properties. One specific type of mushroom that has recently gained greater awareness is the Reishi mushroom. There is growing research that supports the many health benefits of this adaptogen - including reishi mushroom benefits for skin.
I write about evidence-based nutrition topics and wanted to share this one about the Health Benefits of Reishi Mushrooms, as they aren’t something you will find in your local grocery store.
Though all mushrooms have health-promoting properties including vitamins, minerals, antioxidants, fiber, and immune-boosting compounds like beta-glucans, some mushrooms are more edible than others. Reishi mushrooms are made of non-digestible fiber and have a woody texture. More potent health benefits are said to come from young reishi mushrooms rather than older, drier ones. Because of their bitterness, Reishi is often taken in capsule or extract form. These medicinal mushrooms have a long history of use in Chinese and folk medicine but are now gaining popularity in the U.S. due to the growing body of research on the health benefits associated with Reishi.
Reishi is used to boost the immune system and works as an immune modulator. In Chinese medicine, it is also used as a general tonic for health and balance, and as an adaptogen for adrenal support. There are properties in Reishi mushrooms that block histamines through one of its active ingredients, “ganoderic acid”, which is beneficial because histamines are the cause behind seasonal allergy discomfort, including itchy eyes and throat, as well as stuffy and runny noses. Ganoderic acids also provide the antioxidant benefit from using these mushrooms. Reishi contains anti-inflammatory properties and has been compared in some studies to hydrocortisone, showing similar benefits. There is also evidence that Reishi supports neurological or brain health.
One of the major health benefits of all mushrooms, including Reishi, is their beta-glucan content. Beta-glucans are a form of polysaccharide, or complex carbohydrate, in the cell wall of mushrooms that has been linked to enhancing natural killer cell function and inhibiting tumor cell growth. In other words, beta-glucans support the immune system and have anti-cancer benefits. Beta-glucans are components of all medicinal mushrooms that are strongly linked with human health benefits.
Reishi is also well known for cardiovascular health and anti-cancer properties. There is evidence that Reishi mushrooms can lower blood pressure and even improve the general physical condition of the entire cardiovascular system. Animal studies show that Reishi may stop the body from creating excess cholesterol. Anti-cancer benefits include inhibiting tumor growth and reducing metastasis, or the spread of cancer in the body) likely due to the way they prevent tumors from developing their own blood supply and stimulate the immune system, which supports the body’s natural defenses. Reishi mushroom extracts also show promising effects when given during chemo and radiation and have been studied with a particular interest in breast, lung, and prostate cancers.
Another emerging area of research is skin health. Reishi mushrooms contain antioxidants and anti-inflammatory compounds that may help protect the skin from oxidative stress, a factor that contributes to visible signs of aging. Researchers are also exploring whether compounds in medicinal mushrooms like reishi may help support skin barrier function and hydration.
Most of this research has been conducted in laboratory settings or focused on topical applications rather than consuming Reishi as a food or supplement. While the early findings are promising, more human studies are needed to better understand how Reishi may affect skin health
Though there are many potential health benefits of Reishi mushrooms, there are some considerations, too. Due to the range of available Reishi products and a variety of preparations, studies show that capsules ranging from 200 mg to 2 grams, taken once to five times per day, can reduce inflammation and enhance the immune system. Traditionally, higher levels are used, and studies have shown that 1.5 - 9.0 g of dried mushrooms, 1- 1.5 g of powder, or 1mL of tincture per day produce positive results. In cardiovascular studies, 5.4 grams per day helped alleviate chest pain, heart palpitations, and shortness of breath in patients with these cardiovascular symptoms. Given the range of doses studied, it is best to consult a certified herbal specialist to determine what is right for you.
Keep in mind that Reishi may have a tranquilizing effect on some people and is sometimes used to improve sleep. As always, be sure to check with your medical team to ensure that Reishi mushrooms are safe for you and will not interact with any other medication or conditions you may have. There are known interactions with medications, herbs, or supplements that thin the blood, lower blood pressure, or lower blood sugar levels.
It can be a little difficult to find Reishi mushrooms if you are simply looking on the shelves of your local grocery store. You will probably have better luck purchasing Reishi mushroom powder online or from your local supplement store. After you purchase the Reishi mushroom powder, the question becomes what to do with it. Since Reishi is typically purchased in powder form, it is extremely easy to add it to your favorite beverages- coffee, latte, tea, smoothie, etc. Reishi does have a bit of a bitter taste, so you will want to balance the bitterness by appealing to your other taste buds. Pairing the Reishi powder with flavors that are sweet, salty, savory, or sour can help balance its bitterness. You can also utilize Reishi by adding it to your favorite recipes like my Healthy Oatmeal Raisin Energy Bites. The possibilities are endless, so you can get super creative with how you can utilize them to get all the health benefits of Reishi mushrooms.
Want some ideas for recipes you can use with Reishi mushroom powder? Check out my Turmeric Ginger Golden Milk Tea, Vegan Mango Lassi, Banana Matcha Smoothie, and Vegan Chocolate Banana Shake on the blog! Be sure to sign up for my newsletter for evidence-based insights on inflammation, chronic disease, and everyday nutrition, plus recipes, resources, and podcast updates.
GINGER HULTIN NUTRITION SEATTLE
158 SW 148th St #1012
Burien, WA 98166
Phone: 509-557-0545
Fax: 206-539-0062
Ginger@gingerhultinnutrition.com