Adaptogen Monographs Part 2: Medicinal Mushrooms & Secondary Adaptogens
Mushrooms are not plants. They are not animals.
Adaptogen Monographs Part 2: Medicinal Mushrooms & Secondary Adaptogens
The Kingdom Between
Mushrooms are not plants. They are not animals. They occupy their own biological kingdom — Fungi — and they have been on Earth for at least a billion years, predating plants by several hundred million years. They built the first terrestrial ecosystems, they form the mycelial networks that connect forest trees into communication webs (the “wood wide web” — Simard), they decompose death into new life, and they produce compounds so bioactive that many of our most important pharmaceuticals come from them: penicillin, cyclosporine, statins, ergotamine.
Medicinal mushrooms sit at the intersection of adaptogen, immune modulator, and prebiotic. Their beta-glucans — long-chain polysaccharides unique to fungal cell walls — prime the innate immune system without overstimulating it. They modulate rather than stimulate. This makes them appropriate for both immune deficiency (chronic infections, cancer adjunctive) and immune excess (autoimmunity, allergies) — the hallmark of a true adaptogen.
Reishi (Ganoderma lucidum)
Known as: Ling Zhi (Chinese — “spirit mushroom”), Mannentake (Japanese — “10,000-year mushroom”), “mushroom of immortality”
Tradition: Used in Chinese medicine for over 2,000 years as the supreme tonic herb. Historically so rare and prized that only emperors had access. Now commercially cultivated, making it widely available.
Active compounds: Ganoderic acids (triterpenes — over 130 identified, bitter taste, hepatoprotective, anti-inflammatory, anti-histamine), beta-glucans (immune modulation), polysaccharides (antitumor, antioxidant), adenosine (cardiovascular support, sedation).
Evidence
Immune modulation: Wachtel-Galor (2011) — comprehensive review documenting Reishi’s effects on innate and adaptive immunity. Reishi enhances NK cell activity, macrophage function, dendritic cell maturation, and T-cell response while simultaneously reducing excessive inflammatory cytokines. This bidirectional immune modulation is Reishi’s signature.
Sleep quality: The calming triterpenes (ganoderic acids) and adenosine-like compounds produce a sedative effect — not a knockout, but a deepening of sleep quality. Traditional indication for insomnia and disturbed shen (spirit/mind). Clinical experience supports this consistently.
Liver protection: Ganoderic acids protect hepatocytes from toxic insult and support Phase I and Phase II detoxification enzymes. Used in traditional Chinese medicine for hepatitis and liver disease.
Anxiety and emotional regulation: Reishi calms the nervous system through GABAergic and serotonergic modulation. It is the most calming of the medicinal mushrooms — the evening mushroom.
Cancer adjunctive: Multiple clinical studies show Reishi as adjunctive therapy improves quality of life, reduces chemotherapy side effects, and enhances immune parameters in cancer patients (Gao 2003, Jin 2012). It is not a cancer treatment — it is an immune support during treatment.
Dosing
- Extract: 1-3g standardized extract daily (triterpenes + polysaccharides)
- Dried mushroom: 3-9g daily as decoction (simmer 2+ hours — triterpenes require prolonged extraction)
- Hot water + alcohol dual extraction captures both water-soluble polysaccharides and alcohol-soluble triterpenes. This is important — hot water alone misses the triterpenes, which are some of the most valuable compounds
- Best taken in the evening (calming)
Cautions
- Blood thinning: ganoderic acids have antiplatelet activity. Discontinue 2 weeks before surgery. Caution with anticoagulants
- May lower blood pressure — monitor in hypotensive patients
- Rare: GI upset, skin rashes, hepatotoxicity (very rare, case reports with powdered preparations)
Cordyceps (Cordyceps militaris / Cordyceps sinensis)
Tradition: Tibetan and Chinese medicine for centuries. Wild Cordyceps sinensis parasitizes caterpillar larvae in the high Himalayas — the caterpillar dies, the fungus fruits from its head. Wild-harvested C. sinensis now costs $20,000-50,000 per kilogram. Fortunately, cultivated Cordyceps militaris produces equivalent or superior levels of the active compound cordycepin, at accessible prices.
Active compounds: Cordycepin (3’-deoxyadenosine — adenosine analog), adenosine, polysaccharides (beta-glucans), sterols (ergosterol). Cordycepin is the primary bioactive — it modulates energy production, inflammation, and cellular signaling.
Evidence
ATP production and endurance: Cordyceps enhances mitochondrial oxygen utilization and ATP production. Yi (2004) — elderly volunteers showed improved VO2 max after Cordyceps supplementation. Chen (2010) — improved aerobic capacity in healthy older adults. The mechanism: cordycepin and adenosine support the adenine nucleotide pool (ATP, ADP, AMP), essentially providing building blocks for cellular energy currency.
Anti-fatigue: Multiple studies demonstrate reduced fatigue and improved stamina, both in athletes and in chronic fatigue conditions. Traditional indication: kidney and lung qi tonic — “breathe deeper, work harder.”
Kidney and adrenal support: Traditional Chinese medicine classifies Cordyceps as a kidney tonic — the kidneys in TCM encompass what Western medicine calls the adrenal glands, reproductive system, and mineral metabolism. Clinical evidence supports improved renal function markers and adrenal support.
Sexual function and fertility: Traditional aphrodisiac use supported by studies showing improved testosterone levels (Huang 2004 — animal), improved sperm parameters, and enhanced libido. Mechanism likely through adrenal and gonadal support.
Blood sugar: Cordyceps polysaccharides improve insulin sensitivity and glucose metabolism in diabetic animal models and preliminary human studies.
Dosing
- Cordyceps militaris extract: 1-3g daily
- CS-4 (cultivated mycelial strain of C. sinensis): 1-3g daily — this is the form used in most Chinese clinical research
- Best taken morning or pre-exercise (energizing)
- Can be added to coffee or tea (traditional preparation with warm water)
Cautions
- Mildly stimulating — avoid evening dosing in insomnia-prone individuals
- May lower blood sugar — monitor in diabetics on medication
- Theoretical concern in autoimmune disease (immune stimulation) — though clinical experience suggests it is generally well tolerated
- Avoid in active bleeding or with anticoagulants (mild antiplatelet effect)
Lion’s Mane (Hericium erinaceus)
Known as: Yamabushitake (Japanese — “mountain monk mushroom”), Hou Tou Gu (Chinese — “monkey head mushroom”)
Active compounds: Hericenones (found in the fruiting body) and erinacines (found in the mycelium) — these are the compounds that stimulate nerve growth factor (NGF) synthesis. Beta-glucans provide immune modulation.
Evidence
NGF stimulation and cognitive function: Mori (2009) — 30 Japanese adults aged 50-80 with mild cognitive impairment, randomized to 3g Lion’s Mane or placebo daily for 16 weeks. The Lion’s Mane group showed significant improvement on cognitive function scales. Critically, cognitive scores declined again after supplementation was discontinued — suggesting the NGF stimulation must be maintained.
Nerve regeneration: Erinacines cross the blood-brain barrier and stimulate NGF in the central nervous system. In animal models, Lion’s Mane accelerated nerve regeneration after crush injury. Clinical potential for peripheral neuropathy, post-stroke recovery, and neurodegenerative conditions.
Depression and anxiety: Nagano (2010) — 30 menopausal women, randomized to Lion’s Mane cookies or placebo for 4 weeks. The Lion’s Mane group showed significant reduction in depression and anxiety scores. The mechanism appears to involve NGF-mediated neuroplasticity rather than direct serotonergic activity.
Gut health: Lion’s Mane has anti-H. pylori activity (in vitro) and supports gastric mucosal integrity. Traditional use for gastric ulcers and digestive complaints. The beta-glucans also function as prebiotics.
Neuropathy: Preliminary evidence supports benefit for diabetic neuropathy and chemotherapy-induced neuropathy — consistent with the NGF mechanism.
The Fruiting Body vs. Mycelium Debate
This is the most contested issue in medicinal mycology:
Paul Stamets (Fungi Perfecti/Host Defense) advocates for mycelium-on-grain products, arguing that the mycelium contains unique compounds (including erinacines for Lion’s Mane) not found in fruiting bodies, and that the mycelial network is the “immune” part of the organism.
Jeff Chilton and Peter McCoy argue that mycelium-on-grain products are mostly grain starch (often 60-70% alpha-glucans from rice), with minimal beta-glucan content and minimal actual fungal biomass. They advocate for fruiting body extracts, which contain concentrated beta-glucans and have been used in all traditional preparations.
The practical answer: For Lion’s Mane specifically, both fruiting body (hericenones) and mycelium (erinacines) contain unique NGF-stimulating compounds. A product containing both — or alternating between them — provides the fullest spectrum. For other mushrooms (Reishi, Turkey Tail, Cordyceps), fruiting body extracts generally provide higher beta-glucan content and better-documented activity. Always check the beta-glucan content on the label (should be >20%) and the alpha-glucan content (should be <5% — high alpha-glucans indicate grain filler).
Dosing
- Extract: 500-3000mg daily
- Fresh: 100-300g (culinary — delicious sauteed, flavor reminiscent of lobster)
- Best taken morning or midday for cognitive support
- Full effects develop over 4-8 weeks of consistent use
Cautions
- Very safe — no significant adverse effects in clinical studies
- Theoretical concern in asthma (NGF may influence airway inflammation — clinical relevance uncertain)
- Rare: skin rash in those allergic to other mushroom species
Turkey Tail (Trametes versicolor)
Active compounds: PSK (polysaccharide-K, also called krestin) and PSP (polysaccharopeptide) — protein-bound polysaccharides with potent immune-modulating activity. Beta-glucans.
Evidence
Cancer adjunctive: The most studied medicinal mushroom in oncology. PSK has been used as an approved adjunctive cancer therapy in Japan since 1977. Torkelson (2012, Bastyr University) — breast cancer trial showed Turkey Tail improved NK cell activity and other immune markers in patients post-chemotherapy/radiation. Eliza (2012) — meta-analysis of 13 RCTs showed PSK improved survival in gastric and colorectal cancer when added to chemotherapy.
Immune modulation: Enhances NK cell activity, T-cell proliferation, macrophage function. Increases secretory IgA in the gut. Modulates dendritic cell function.
Gut microbiome: Turkey Tail polysaccharides function as prebiotics — specifically feeding Bifidobacterium and Lactobacillus species. Pallav (2014) — PSP supplementation significantly improved gut microbiome composition.
Dosing
- 2-4g extract daily
- In oncology studies: PSK 3g/day
- Hot water extraction is adequate (primary actives are water-soluble polysaccharides)
- Can be taken any time of day
Cautions
- Very safe. GI upset rare. Darkening of fingernails reported at high doses
- Not a substitute for cancer treatment — adjunctive use alongside conventional therapy
Chaga (Inonotus obliquus)
Known as: “King of Mushrooms” in Siberian folk medicine. Technically a sclerotium (hardened mycelial mass), not a fruiting body. Grows on birch trees in cold climates. Used traditionally in Russia, Scandinavia, and Northern Canada as a tea for general health, digestive complaints, and immune support.
Active compounds: Betulinic acid (derived from birch bark — unique to birch-grown Chaga), melanin (extreme antioxidant), inotodiol (triterpene), polysaccharides, superoxide dismutase (SOD). Chaga has the highest ORAC (Oxygen Radical Absorbance Capacity) score of any food tested — extremely high antioxidant activity.
Evidence
- Anti-inflammatory: reduces NF-kB activation, TNF-alpha, IL-6
- Immune modulation: beta-glucans stimulate innate immunity
- Blood sugar: polysaccharides improve insulin sensitivity (animal studies)
- Antitumor: betulinic acid induces apoptosis in cancer cell lines (in vitro)
- Gastroprotective: traditional use for ulcers supported by animal evidence
Dosing
- 1-3g extract daily
- Traditional: Chaga tea — chunks or powder simmered 20-30 minutes. Dark, earthy, mild flavor
- Dual extraction (water + alcohol) captures both polysaccharides and triterpenes
Cautions
- Sustainability: Chaga grows very slowly (10-20 years to mature) and wild populations are being overharvested. Cultivated Chaga is emerging but less established. Choose sustainably sourced
- High oxalate content — caution in individuals with oxalate kidney stones or oxalate sensitivity
- May lower blood sugar — monitor in diabetics
- Anticoagulant interaction (theoretical — betulinic acid has antiplatelet properties)
Maitake (Grifola frondosa)
Known as: “Dancing Mushroom” (Japanese legend: people danced with joy upon finding it), Hen of the Woods
Active compounds: D-fraction and MD-fraction (beta-glucan complexes with unique branching patterns that optimize immune receptor binding). Polysaccharides, grifolin.
Evidence
Immune modulation: Kodama (2002) — Maitake D-fraction enhanced NK cell activity and activated macrophages in cancer patients. Used as cancer adjunctive therapy in Japan alongside conventional treatment.
Blood sugar: Konno (2001) — Maitake polysaccharides improved insulin sensitivity and reduced blood glucose in type 2 diabetes patients. The SX-fraction specifically targets glycogen synthase kinase-3 (GSK-3).
Weight management: Preliminary evidence suggests Maitake supports healthy weight through blood sugar regulation and AMPK activation.
Dosing
- 1-3g extract daily, or D-fraction liquid 1-2 mL (4-6 drops) 2-3 times daily
- Culinary: excellent eating mushroom — roasted, sauteed, or grilled
- Hot water extraction adequate for polysaccharides
Secondary Adaptogens
Maca (Lepidium meyenii)
A cruciferous root vegetable from the Peruvian Andes, cultivated at 4,000+ meters altitude. Not an herb — it is a food. This matters because it does not contain alkaloids, hormones, or phytoestrogens in significant quantities. It works not by providing hormones but by nourishing the hypothalamic-pituitary axis to optimize its own hormone production — a true adaptogenic mechanism.
Evidence: Gonzales (2002) — improved sperm count and motility. Meissner (2006) — reduced menopausal symptoms (hot flashes, anxiety, depression) without altering estradiol or FSH levels (confirming it is not estrogenic). Multiple studies show improved libido in both men and women (Gonzales 2002, Dording 2008 — SSRI-induced sexual dysfunction).
Color variants: Yellow maca (general energy, most studied), red maca (prostate health, bone density, antioxidant), black maca (cognitive, sperm parameters, endurance).
Dose: 1.5-3g gelatinized maca daily (gelatinization removes starch, improves digestibility and bioavailability). Raw maca can cause GI distress.
Cautions: Cruciferous — contains goitrogens. Theoretical thyroid concern at high doses, though clinical evidence does not support thyroid suppression at standard doses. Avoid raw maca with known thyroid conditions.
Shatavari (Asparagus racemosus)
“She who has 100 husbands” — the premier women’s tonic in Ayurveda. Classified as a Rasayana (rejuvenative), particularly for the female reproductive system.
Uses: Galactagogue (promotes lactation — traditional primary use), menopausal support, fertility enhancement, digestive soothing (mucilaginous), immune tonic, anti-inflammatory. Contains steroidal saponins (shatavarins) that are likely responsible for reproductive effects.
Dose: 500-1000mg standardized extract, 1-2 times daily. Traditional: 3-6g powder in warm milk with ghee.
Cautions: Avoid in estrogen-receptor-positive breast cancer (potential estrogenic activity, though evidence is mixed). May aggravate kidney stones (asparagus family). GI bloating in some.
Mucuna pruriens (Velvet Bean)
A tropical legume that is nature’s richest source of L-DOPA — the direct precursor to dopamine. The seeds contain 3-6% L-DOPA (standardized extracts contain 15-20%).
Evidence: Katzenschlager (2004) — Mucuna seed powder was comparable to levodopa/carbidopa in Parkinson’s disease, with faster onset and fewer dyskinesias. Shukla (2009) — improved testosterone, luteinizing hormone, dopamine, and sperm quality in infertile men. Reduces prolactin (prolactin inhibits testosterone).
Dose: 200-500mg standardized extract (15-20% L-DOPA) daily. Start low — dopamine effects are potent.
Cautions: Significant — Mucuna is essentially a dopamine drug in botanical form. Do NOT combine with MAO inhibitors, levodopa, or dopamine agonists without physician supervision. Can trigger or worsen psychosis, mania, or hypersexuality at high doses. Nausea common at initiation. Not appropriate for casual supplementation — use with clinical intention and monitoring.
Astragalus (Astragalus membranaceus / Huang Qi)
“Yellow Leader” — the premier immune and energy tonic in Traditional Chinese Medicine. Classified as a qi tonic that specifically supports the Wei Qi (defensive energy — roughly corresponding to innate immunity and barrier function).
Active compounds: Astragalosides (saponins), polysaccharides (APS — immune modulation), cycloastragenol (telomerase activator — the compound behind the supplement TA-65).
Evidence: Immune tonic (increases white blood cell production, enhances NK cell activity), cardioprotective (reduces myocardial damage in ischemia models), nephroprotective (slows progression of chronic kidney disease — Li 2012), adaptogenic (reduces fatigue, improves exercise tolerance). The telomerase activation data (Harley 2011) is intriguing but requires more human clinical evidence before making anti-aging claims.
Dose: 500-1000mg standardized extract daily. Traditional: 9-30g dried root in decoction (soup, tonic formula).
Cautions: Avoid during acute infection — Astragalus is a tonic for building immunity between infections, not during active viral or bacterial illness. Traditional Chinese medicine is explicit: Astragalus in acute illness can “trap the pathogen inside.” May interact with immunosuppressants (cyclosporine, tacrolimus). May potentiate antiviral medications.
Quality Considerations
- Hot water extraction vs. dual extraction: Beta-glucans require hot water extraction (minimum 80 degrees C for 2+ hours). Triterpenes (Reishi, Chaga) require alcohol extraction. Dual extraction (water + alcohol) provides the full spectrum. Products made from ground dried mushroom powder without extraction have minimal bioavailability of active compounds
- Beta-glucan testing: The meaningful quality marker. Look for >20% beta-glucans on the label, measured by the Megazyme method. Alpha-glucan content should be <5% (high alpha-glucans indicate starch from grain substrate)
- Heavy metal testing: Mushrooms are bioaccumulators — they concentrate heavy metals from their substrate. Third-party COA (Certificate of Analysis) for lead, cadmium, arsenic, and mercury is essential
- Organic certification: Reduces pesticide and herbicide contamination
- Species verification: DNA testing confirms species identity. Adulteration is common, especially for expensive species like Cordyceps and Chaga
The fungal kingdom is the largest untapped pharmacy on Earth — an estimated 5 million species, of which we have studied fewer than 5%. What these six medicinal mushrooms and four secondary adaptogens offer is not magic. It is a billion years of biochemical evolution, refined into compounds that interface with human physiology at its most fundamental levels.
Which of these ancient organisms might your body be asking for right now?