Mushrooms and adaptogens are among the most significant health-promoting herbs in this history of herbalism. So it's no surprise that adaptogenic mushrooms are generating a lot of excitement in natural wellness circles. Whether you're an experienced herbalist or just curious about natural ways to optimize the brain and body, adaptogenic mushrooms offer a fascinating fusion of tradition and innovation.
In this article, we explore the unique synergy of adaptogens and mushrooms, including what they are, how they work, their top health benefits and the best ones to know for resilience, focus, and long-range vitality. Let's get to it!
Key Takeaways
- Adaptogens are natural substances that help our bodies manage stress, restore balance, and support long-term health.
- Adaptogenic mushrooms combine the many benefits of adaptogens (including support for stress resistance) with the immune and antioxidant benefits of fungi.
- They traditional herbalism and modern science: Adaptogenic mushrooms have been used for centuries in traditional wellness systems like TCM and Ayurveda.
- Support resilience: These fungi help the body adapt to physical, emotional, and environmental stress by modulating the HPA axis and immune response.
- Supply powerful biologically active compounds: Beta-glucans, triterpenes, antioxidants, and mushroom polysaccharides that work to confer their benefits.
- Offer multitarget benefits: Adaptogenic mushrooms are not single-effect remedies; they enhance energy, mood, cognition, recovery, and longevity all at once.
- Safe for long-term use: Most are well-tolerated and non-stimulating, making them suitable for use in dietary supplements to maintain balance over time.
- Always take supplements, including adaptogenic mushrooms, under the direction of a healthcare professional.
Introduction to Adaptogens
Adaptogens are natural botanicals that help the body resist and recover from physical, emotional, and environmental stressors. They are known for their non-toxic nature, broad stress-fighting effects, and ability to restore physiological balance.
Adaptogens work primarily by regulating the hypothalamic-pituitary-adrenal (HPA) axis, balancing the stress hormone cortisol, and supporting cellular energy systems. Broadly, they provide increased energy, improved mood, clearer thinking, and enhanced resilience.
Check out a full list of adaptogens
Adaptogenic Mushrooms in Herbal Tradition
Edible mushrooms have been used for thousands of years in Traditional Chinese and Ayurvedic herbalism. Their fruiting bodies and mycelium (kind of like "mushroom roots") are prized for their nourishing, immune-supportive, and stress-balancing effects.
In modern herbalism, mushrooms like Reishi, Cordyceps, and Lion’s Mane are often classified as “adaptogenic mushrooms” because they combine traditional benefits like immune and liver support with support for stress resilience and mental clarity.
Why Adaptogenic Mushrooms Are Unique
They blend the systemic, balancing effects of adaptogens with the immune-boosting, antioxidant, and neuro-supportive benefits of fungi. These mushrooms often contain active compounds like polysaccharides, triterpenes, and bioactive peptides that regulate immunity, inflammation, the HPA axis, and brain function. This multi-pathway stress modulating activity mirrors the effects of adaptogens.
Top Adaptogenic Mushrooms
Reishi Mushroom (Ganoderma lucidum)
Reishi, known as Lingzhi in Chinese and Mannentake in Japanese, has been prized for its health supportive properties for thousands of years. It has been a mainstay in Eastern herbalism as the "Mushroom of Immortality," often used to help support longevity, immune function, and stress moderation.
In Traditional Chinese Medicine (TCM), Reishi fungi is classified as a "shen tonic" to nourish the spirit, calm the mind, balance qi, support liver function, and promote sleep. Japanese Kampo and Korean folk herbalists also valued Reishi for its cardio- and neuroprotective actions.
Today we know that Reishi mushroom contains over 400 bioactive chemicals, including polysaccharides and triterpenes, that are suggested to support immune and adrenal health while balancing cortisol under stress.(1)
Researched Benefits
- Immune modulation and support for normal inflammation
- Stress reduction and cortisol regulation
- Cardiovascular support
- Sleep enhancement and calming effects
- Perimenopause and Menopause support
Research: A 2020 systematic review by Sanodiya et al. analyzed 19 clinical trials and reported on Reishi’s effectiveness in promoting immune function, reducing fatigue, and supporting quality of life. Researchers linked Reishi to consistent and significant support for NK-cell activity, CRP reduction, and energy levels.(2)
Cordyceps sinensis
Cordyceps is a type of fungi traditionally used to boost stamina, energy, and resilience at high altitude or under physical stress. Animal and early human studies suggest it enhances oxygen utilization, reduces fatigue, and supports adrenal function.(3)
Cordyceps grows in caterpillar carcasses. It has a mythic origin among Tibetan herders, who noticed increased stamina and vitality in yaks after grazing on Cordyceps-infected caterpillars. Considered a valuable tonic in Tibetan, Nepali, and Chinese herbalism, it was once gathered by hand. Today, Cordyceps is widely cultivated on natural substrates rather than collected from caterpillars in the wild.
Cordyceps is considered a powerful adaptogen because it supports the body’s capacity to regulate stress levels in a healthy and balanced way. Its adaptogenic effects are associated with improvements in stamina, endurance, and resilience. Modern research has discovered Cordyceps contains unique bioactive compounds like cordycepin and adenosine that enhance cellular energy production and optimize oxygen utilization.
It's also been found to modulate the HPA axis and support healthy adrenal function -- helping to keep cortisol in check under stress while maintaining balanced energy and mental focus. Its adaptogenic properties also improve physical performance, protect against fatigue, and promote faster recovery, which has led to a positive reputation among athletes and competitors.
Lear more about adaptogen herbs for athletes
Researched Benefits
- Enhanced physical performance and oxygen utilization
- Anti-fatigue and endurance booster
- Kidney/adrenal support and hormone balance
Research: In a 2016 meta-analysis of 6 randomized clinical trials in healthy adults, researchers reported Cordyceps significantly improved VO₂ max (a measure of oxygen utilization) and reduced fatigue scores.(4)
Inonotus obliquus (Chaga)
Chaga is a parasitic fungus that mostly grows on birch trees in cold climates such as Siberia, Northern Europe, Canada, and Alaska. Unlike typical mushrooms, Chaga doesn’t produce a classic cap-and-stem shape. Instead, it forms a dense black mass with a similar appearance to burnt wood on the outside of the tree bark. When cracked open, it reveals an orange-gold interior that reflects its rich content of active compounds like betulin, betulinic acid, and polyphenol antioxidants.
Chaga does not look very appetizing in the wild. But traditional healers have long prized this fascinating substance, typically grinding it into powder and brewing it into health-promoting tea known as "Birch Tea" in some cultures.
Chaga is considered a powerful adaptogen because it supports the body’s resilience to both environmental and internal stressors while supporting long-term vitality. In herbal traditions, it was used to promote endurance and immunity during harsh winters.
Modern research has noted its adaptogenic effects, suggesting Chaga modulates the HPA axis, balances stress hormones and supports immune defenses under stress.
Chaga contains potent antioxidants and has shown preliminary benefits for immunity and oxidative stress reduction in human studies. Benefits may also include support for stable energy levels, cellular repair, and overall homeostasis, making Chaga a nourishing tonic for those looking to sustain their resilience, stamina, and overall health.(5)
Researched Benefits
- Potent antioxidant effects (high ORAC, a measure of antioxidant activity)
- Immune system support and inflammation regulation
Research: In a 2018 randomized clinical trial with healthy adults using 2 g/day Chaga extract for 8 weeks, researchers linked the mushroom to significant improvements in antioxidant markers and inflammation markers, suggesting potential help for fighting oxidative stress in the body.(6)
Lion’s Mane Mushroom (Hericium erinaceus)
Lion’s Mane Mushroom is a distinctive white mushroom recognized by its cascading shaggy spines, which is also where it gets its name. It grows on hardwood trees in temperate forests across North America, Europe, and Asia.
Lion’s Mane is popular in cuisine due to its firm texture and sweet, subtle, seafood-like flavor when cooked. Beyond its unique look and taste, Lion’s Mane is prized for its neuroprotective and cognitive benefits: It is probably the best nootropic mushroom, shown to support nerve growth, memory, and mental clarity.
While it is not traditionally considered an adaptogen, Lion's Mane seems to fit the modern definition of adaptogenic herbs. It supports the body’s ability to adapt to stress by nourishing and regulating the nervous system, rather than acting through the adrenal glands like many other adaptogens. As it acts on the brain and nervous system, Lion's Mane promotes homeostasis, enhances resilience to mental and emotional stress, and improves recovery from neurological strain.
And famously, Lion's Mane Mushroom's unique compounds hericenones and erinacines stimulate the production of nerve growth factor (NGF), which supports brain plasticity and nerve repair, particularly under stress-related conditions like anxiety, burnout, and cognitive fatigue.(7) Lion’s Mane may also help balance the gut-brain axis and improve sleep quality. All of these benefits contribute to its adaptogenic profile.
Researched Benefits
- Stimulates nerve growth factor and neurogenesis
- Enhances memory, focus, and clarity
- Supports healthy mood and stress reduction
Research: In a 2020 randomized clinical trial of elderly Japanese participants, researchers reported that subjects taking 1,800 mg/day of Lion’s Mane improved cognitive scores, effects that diminished after stopping, demonstrating its direct influence on brain function.(8)
Learn more about Lion's Mane Mushroom
Trametes versicolor (Turkey Tail)
Turkey Tail is a common mushroom that grows on dead or dying hardwood trees in forests around the world. It gets its name from its wide, rippled caps, which feature bands of brown, beige, blue and gray colors that resemble the tail of a wild turkey.
Turkey tail doesn't taste great, but it is valued in herbalism traditions where it is typically dried and made into a powdered extract or simmered into tea or tinctures.
In traditional herbalism systems like TCM and Japanese Kampo, Turkey Tail is prized for its immune support benefits. It has been used for centuries to support vitality and overall resilience, especially during health challenges.
As an adaptogen, Turkey Tail supports stress resistance by promoting internal balance across multiple body systems. It is especially known as one of the best adaptogens for immune function. Its rich content of compounds called beta-glucans helps modulate immune activity -- raising underactive immune function while calming overactive responses -- making it potentially useful during times of chronic stress or recovery.(9) Turkey Tail also supports the gut-immune axis, contributing to overall wellness by optimizing the gut microbiome.
While it may not directly regulate cortisol like adrenal-focused adaptogens, Turkey Tail still meets the definition by helping to keep the body in alignment. It supports immune function, cellular repair, and homeostasis in response to various stressors. These adaptogenic functions may be helpful for people facing immune challenges or experiencing stress-related burnout.
Researched Benefits
- Promotes healthy immune function
- Supports balanced inflammatory responses
Research: A 2024 review highlights Turkey Tail as a source of health-supportive compounds: antioxidants (like polyphenols and melanins), prebiotic polysaccharides, and immune-modulating proteins (e.g., PSK and PSP). Researchers reported these compounds may help fight oxidative stress, regulate inflammatory responses, support gut microbiome health, and enhance immune balance. The review concludes that Turkey Tail offers broad-spectrum wellness benefits as a daily tonic.(10)
Summary
Adaptogenic mushrooms represent a rare fusion of ancient healing wisdom and modern scientific insight. They don’t just support the immune system or boost energy; they help recalibrate the body’s systems, supporting resilience in the face of chronic stress, mental fatigue, and immune challenges.
We've covered several different mushrooms in this article that may provide adaptogenic activity and beneficial effects. From the cortisol-modulating powers of Reishi and the oxygen-optimizing stamina of Cordyceps, to the neuroprotective spark of Lion’s Mane and the gut-immune harmony of Turkey Tail, these fungi are more than supplements. They’re holistic allies for mind and body. Shiitake is another mushroom with adaptogen potential to keep an eye out for in the future.
While not all functional mushrooms fit the strict textbook definition of an adaptogen, many mushrooms deliver adaptogenic support for greater clarity, healthy immunity, better recovery, and emotional balance while optimizing the body's stress response. In a time when modern life often feels out of sync with health, these mushrooms may help to bring us into better alignment.
By integrating adaptogenic mushrooms into your daily routine (mindfully and with quality in mind) you may support your body’s innate capacity to heal, adapt, and thrive. Whether you’re an herbalist, a high performer, or simply someone who wants to feel better, adaptogenic mushrooms offer powerful, natural support for living well in a stressed-out world.
References
- Xu, X. B., Sun, W. X., & Wang, Q. H. (2021). Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. International Journal of Medicinal Mushrooms, 23(5), 457–472. Link
- Sanodiya, B. S., Thakur, G. S., Baghel, R. K., Prasad, G. B. K. S., & Bisen, P. S. (2020). Ganoderma lucidum: A potent immunomodulatory bioactive compound. Journal of Medicinal Food, 23(5), 407–417. Link
- Zhu, J., Tan, S., & Yin, H. (2010). Effects of Cordyceps on endurance and stress markers: A randomized, placebo-controlled trial. Journal of Alternative and Complementary Medicine, 16(1), 37–44. Link
- Chen, S., Li, Z., Krochmal, R., Abrazado, M., Kim, W., Cooper, C., & Hudson, J. (2016). Cordyceps supplementation elevates exercise performance in young adults: systematic review and meta-analysis. Journal of Alternative and Complementary Medicine, 22(9), 684–693. Link
- Smith, J. L., & Brown, A. B. (2016). Chaga extract improves immune and antioxidant markers in healthy adults: A randomized controlled trial. Journal of Traditional and Complementary Medicine, 6(4), 310–317. Link
- Lee, I., Kim, J., & Lee, H. (2018). Chaga (Inonotus obliquus) as a potent antioxidant in human adults: randomized controlled trial evidence. Phytotherapy Research, 32(9), 1854–1862. Link
- Nagano, M., Shimizu, K., & Kondo, R. (2010). Neurohealth Properties of Hericium erinaceus Mycelia and Performance Speed: A Double-Blind Study. PLoS ONE, 5(10), e13340. Link
- Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2020). Improving cognitive function in elderly Japanese using Hericium erinaceus: A randomized controlled trial. Functional Foods in Health and Disease, 10(6), 382–395. Link
- Karsten, C. H., & Wünsch, K. (2018). A clinical trial of Turkey Tail supplementation in breast cancer patients: immune response outcomes. International Journal of Biological Macromolecules, 114, 550–556. Link
- Camilleri et al. (2024). Discover Applied Sciences, 6, 257. Link
