The Best Functional Mushroom: Benefits and Uses You Should Know

Functional mushrooms have been an important part of traditional herbalism practices for centuries. And now, modern science is catching up. These powerful fungi may offer a wide range of health benefits, from immune support to enhanced cognition, and are gaining popularity in both dietary supplements and culinary use.

In this guide, we explore what makes a mushroom "functional," go into detail on some of the most important varieties, and highlight research supporting their use in health and wellness. We'll also reveal what might just be the best functional mushroom known to science. Let's get to it!

What Are Functional Mushrooms?

Humanity loves mushrooms. From ancient foraging for food to sourcing them for sacred cultural rituals, we humans have utilized mushrooms for our nourishment, health and spirituality since the dawn of time. 

As a food, mushrooms are a great addition to any healthy diet. Their savory flavor, meaty texture and nutritional value are just the beginning. 

Low in calories but rich in essential nutrients, many edible mushrooms provide B vitamins, selenium, potassium, and fiber, while also delivering antioxidants that help to protect cells from oxidative stress.

They are naturally cholesterol-free, fat-free, and serve as a delicious meat substitute in plant-based diets. Plus mushrooms supply prebiotic fibers that support gut health. Overall, mushrooms are a smart, healthy and delicious staple in many global cuisines.

But what about functional mushrooms? How are they different from common grocery store mushrooms, such as white button mushrooms and portobello mushrooms?

Functional mushrooms are species of fungi that provide health benefits beyond basic nutrition.

Unlike culinary mushrooms that are enjoyed for their taste and texture, functional mushrooms have bioactive compounds that influence many body systems in many different ways, potentially offering a diverse array of health benefits. Some areas in which mushrooms used as functional foods may help human health now follow.

Functional Mushrooms: Potential Benefits

• Immune Support: Functional mushrooms are rich in beta-glucans and other polysaccharides that help modulate the immune system. They can enhance the body's natural defenses, helping it to identify and fight threats without triggering overactive, out-of-range immune responses.
• Cognitive and Mood Support: Some functional mushrooms promote brain health by supporting neurogenesis (creation of new brain cells), neuroplasticity, and the production of brain chemicals. They may help improve clarity and mood, especially during periods of stress.
• Energy and Endurance: Some functional mushrooms help improve oxygen utilization, stamina, and physical performance. These benefits can support both everyday energy levels and athletic recovery.
• Stress Adaptation: Acting as natural adaptogens, certain mushrooms help the body maintain balance during physical, emotional, or environmental stress. They support healthy cortisol ("stress hormone") levels and a resilient stress response.
• Antioxidant Activity: Functional mushrooms contain powerful antioxidants that protect cells from damage caused by free radicals, including helping to keep inflammation in check. This may help to support long-term overall health.
• Gut and Metabolic Health: Some mushrooms support the gut microbiome (a colony of "good bacteria" in the GI tract), which in turn helps digestion, neurotransmitter production, blood sugar balance and other metabolic processes.
• Liver and Detoxification Support: Functional mushrooms may support the liver’s detoxification pathways, helping the body process toxins more effectively.

Functional mushrooms have played important roles in ancient cultures across Asia, Russia, and the Americas, often regarded as "tonics" or adaptogens that promote longevity, resilience and all-around wellness.

Learn More about the Benefits of Adaptogen Mushrooms

Best Functional Mushrooms for Wellness

Lion’s Mane - Best Functional Mushroom Overall

Lion’s Mane Mushroom (Hericium erinaceus) is a visually striking white mushroom native to Asia, Europe, and North America, where it grows on dead hardwood trees like beech and oak. It is recognized by its cascading and shaggy icicle-like spines, which is also where it gets its name.

With functional applications originating in Traditional Chinese herbalism and Japanese Kampo, Lion's Mane was historically used by monks and scholars to support clarity, calm, and vitality. Even before that, it was used in cuisine due to its delicious mild seafood-like flavor and pleasing texture. In the kitchen, it is sometimes prepared as a vegetarian substitute for crab or scallops. 

Lion’s Mane is an all-star mushroom overall: a culinary delicacy and health-supportive herb that has earned respect as a tonic for the mind, body, and spirit. Modern herbalists appreciate its dual role as a nutritious food and powerful botanical.

And now, many clinical investigations are zooming in on the mushroom's active compounds hericenones and erinacines, especially their apparent ability stimulate Nerve Growth Factor (NGF) production that is important for brain and nerve health.

Possible Functional Benefits

• Supports Cognitive Health: Stimulates production of nerve growth factor, promoting neuroplasticity, memory, and cognition.(1)
• May Help with Anxiety and Depression: Clinical trials show significant improvements in anxiety and depressive symptoms after 4–8 weeks of supplementation.(2)
• Supports Gut–Brain Axis: Preclinical studies suggest benefits to gut microbiome and immune regulation, which influence mental health.(3)

Research: In a double-blind, placebo-controlled trial with menopausal women, daily 2 g dosage in cookies for 4 weeks led to significant reductions in anxiety and depressive symptoms compared to placebo, as measured by CES-D and ICI depression scores.(2)

Learn more about the best mushroom for depression and anxiety

Lion's Mane Dosages, Supplementation & Usage Tips

• Typical dosage: 500 mg–3 g/day of extract or powder, depending on goals.
• Traditional use: 3–5 g/day dried fruiting body in tea or cooking supports neurogenesis (per pilot studies).
• Forms available: Fresh, dried, capsules, tinctures; choose high-quality products with standardized erinacine or hericenone content.
• Safety and side effects: Generally well tolerated; mild digestive upset is possible. Rare allergic reactions may occur, especially in those who have sensitivities to mushrooms.
• Tip: Start low (500 mg/day) and gradually increase. Use for 6 to 12 weeks with periodic breaks; assess how you feel along the way.

Learn More about Lion's Mane Dosages

Lion's Mane may be tops, but it's just one of the many functional mushrooms that are now gaining momentum in the natural health world. Let's now take a look at some other research-backed functional mushrooms for overall health.

Reishi

Royal Red Reishi (Ganoderma lucidum, known as ling zhi in China and reishi in Japan) has been used in Eastern herbal traditions for over 2,000 years. Its first appearance in the 1st-century text Shennong Ben Cao Jing set the stage, but it was the 16th-century pharmacopoeia Ben Cao Gang Mu that truly cemented its legendary status as a functional mushroom.

Considered "the elixir of immortality," Reishi was primarily used by royalty and spiritual practitioners, believed to harmonize the mind, fortify the body, and extend life.

Ancient Chinese scholars and folk healers believed Ling Zhi possessed a profound ability to replenish qi (vital energy), calm the spirit, and fortify heart and lung function.

• In Imperial China, Reishi was reserved for emperors and Taoist monks, who believed it could support longevity, mental clarity, and spiritual alignment.
• In traditions of Japanese monks, it was similarly valued as a helpful herb for meditation, helping practitioners to stay grounded and focused.
• In Korea, folk healers used Reishi for liver health, sleep issues, respiratory problems, and immune function.

Across all these cultures, Reishi was seen not as just a therapy for health challenges when needed, but also as a daily tonic to support overall wellness.

Reishi's early uses in herbalism have now evolved into modern investigations in which researchers have isolated its active polysaccharides and triterpenes to explore its possible therapeutic value.

Possible Functional Benefits

• Immune Modulation: Reishi beta-glucans may enhance both innate and adaptive immunity. It may activate immune cells including T-cells and NK-cells, as well as increasing activity of the immune messenger cytokine.
• Antioxidant and Liver Support: Reishi polysaccharides raise antioxidant enzymes like glutathione and may protect healthy liver function.
• Metabolic and Cardiovascular Support: In animal studies, reishi has been suggested to help maintain balanced blood pressure, blood sugar and lipids.
• Sleep & Stress Regulation: Animal models and early clinical work suggest enhanced non-REM sleep and help for sleep problems, benefits attributed to its adaptogenic activity.

Research: One of the best studies for Reishi is a randomized, double-blind, placebo-controlled trial involving healthy adults aged 18–55. Subjects took 200 mg/day of purified reishi beta‑glucan over 84 days. Beta-glucan is a type of soluble fiber and polysaccharide found in cell walls of mushrooms, oats, barley, and some bacteria, suggested to support immune function and maintain healthy cholesterol levels. In this study, researchers reported beta glucans appeared to be linked to benefits including:(4)

• T-cell increases: Higher counts of immune system's white blood cells, which identify and destroy infected or abnormal cells
• NK-cell enhancement: Another class of immune cells; beta glucans were linked to a 83.1% increase in their activity
• Safety: No liver or kidney issues; overall reishi was well tolerated by study subjects.

This study is one of the strongest clinical validations of reishi’s immune-enhancing effects, suggesting it may have broad applications for supporting immune function.

Reishi Dosage, Supplement Forms & Usage Tips

• Dosing: 200 mg/day of beta-glucan for immune enhancement; 1,000–1,500 mg/day full-spectrum extract for broader adaptogenic effects.
• Forms: Encapsulated extracts, powders, tinctures, or traditional decoctions (made from dried slices boiled in water for a longer time).
• Usage tips: Take with meals containing healthy fats to enhance absorption of triterpenes; start gradually and cycle use every 8–12 weeks.
• Safety: Generally well tolerated; occasional mild digestive upset. Choose third-party–tested products made with quality manufacturing practifes, standardized for polysaccharide and triterpene content.
• Stacking: Works well with cordyceps, ashwagandha, or schisandra

Shiitake

Shiitake (Lentinula edodes) is another legendary functional mushroom, used in East Asian cultures for over a millennium. First cultivated during China’s Song Dynasty and later refined in Japan, it gained prominent status as a health-supportive herb. Known as "xiang gu" ("fragrant mushroom") in Chinese and "shiitake" in Japanese, this mushroom was prized as a nourishing tonic: a way to help digestion, blood health, qi (vital energy) and longevity.

Traditional Chinese herbalism and Kampo (a traditional Japanese health system) valued shiitake for clearing dampness, strengthening the spleen and stomach, and supporting mind-body resilience and overall vitality. It was considered so important that it was gifted to emperors, gained a reputation as an "elixir of life," and was featured prominently in herbal tonics.

Known for its savory, meaty flavor and rich nutritional profile, shiitake is also a staple in Asian cuisine, widely found in stir-fries, soups, and broths.

Possible Functional Benefits

• Immune modulation: Shiitake compounds like lentinan are suggested to enhance immune function, potentially activating immune cells and delivery anti-inflammatory support.
• Cardiovascular support: Shiitake bioactives, including its antioxidant compounds, may help to maintain balanced cholesterol and triglyceride levels.
• Antioxidant activity: Its polyphenol antioxidants help protect cells against age-accelerating free radicals and related out-of-range inflammatory responses.
• Gut and metabolic wellness: Prebiotic fibers in shiitake mushrooms support a healthy gut microbiome, for good digestive and metabolic balance. 
• Natural vitamin D source: When exposed to UV light, shiitake produces vitamin D, helpful for bone, immune, and mood support. Learn more about quality Vitamin D supplements

Research: One controlled dietary study had healthy adults consume 5–10 g/day dried shiitake for 4 weeks. Results showed a 60% increase in certain immune cells, elevated salivary IgA (Immunoglobulin A, a natural antibody), and significantly lower CRP, which is a measure of inflammation. All these measures may reflect improved immune activity and balanced inflammatory responses.(5)

In a separate double-blind clinical trial, nutrient-rich shiitake bars consumed for 66 days was associated with a 10% drop in triglycerides and increased levels of the antioxidant enzyme glutathione levels, possibly suggesting cardiovascular and antioxidant benefits.(6)

Shiitake Dosages, Supplementation & Usage Tips

• Whole dried mushrooms: 5–15 g/day used in soups, teas, or cooking for everyday wellness.
• Standardized extracts: 500–1,500 mg/day (lentinan-rich) in capsules or tinctures for targeted immune or cardiovascular support.
• Safety pointers: Shiitake is generally safe when cooked or properly extracted. Rarely, raw or undercooked shiitake can cause itchy skin rashes. 
• Usage tips: Choose third-party tested products. Combine culinary use with supplements for full-spectrum benefit. 

Cordyceps

Cordyceps (Cordyceps militaris / sinensis) is another popular functional mushroom, although it may be more accurate to call it a fungus. It grows as a parasite in caterpillar carcasses, emerging from their bodies in the summer. This is why it is known as “winter worm, summer grass” (Dong Chong Xia Cao). 

Cordyceps has been prized in Tibetan and Chinese traditions for over 300 years. Ancient herbalists used it as a functional mushroom to promote vitality, respiratory wellness, kidney support, and stamina -- especially among elite groups like emperors, monks, and high-altitude herders. In Tibetan and Himalayan cultures, Cordyceps has also been valued as a libido-enhancer and immune tonic, benefits that seem to align with its association with life-enhancing energy.

In more recent decades, evidence supporting this fungus has grown. Cordyceps has been used as a natural (and legal) performance-enhancer among Olympic athletes. With energizing and adaptogenic properties, it may help to increase ATP production, optimize oxygen utilization, and reduce fatigue.

Learn about today's best pre-workout supplements for athletes

Wild Cordyceps sinensis is extremely rare and expensive, due to the challenges associated with collecting it. As a result, most modern supplements use Cordyceps militaris. It is now cultivated (without harming any caterpillars!) for its similar bioactive compound profile.

Possible Functional Benefits

• Energy and endurance: Clinical and lab studies show Cordyceps may enhance cell energy production and oxygen utilization, potentially reducing fatigue and improving stamina.
• Immune support: Cordyceps may support activity of immune cells called natural killer (NK) cells.
• Respiratory and kidney health: Traditionally used for clearing lung phlegm and supporting renal function; recent reviews continue to investigate these benefits.
• Potential mood and stress support: Early investigation suggests Cordyceps may help regulate stress-related pathways and support emotional health.

Research: In a study investigating the effects of Cordyceps sinensis on athletic performance, 20 healthy subjects (aged 50–75) took 333 mg of Cs-4 (a standardized Cordyceps sinensis extract) 3X daily over 12 weeks. Researchers reported that Cordyceps was associated with significant improvements in endurance and better oxygen utilization efficiency during exertion.(7)

Cordyceps Dosages, Supplementation & Usage Tips

• Typical Dosage: 1,000–2,000 mg of extract daily, often standardized to 7% cordycepin.
• Whole fruiting bodies: 1–3 g/day in soups, broths, or teas; used traditionally to enhance resilience and stamina.
• Extracts or capsules (often Cordyceps militaris): 500 mg–1.5 g/day standardized fungal biomass or cordycepin-rich extract.
• Timing: Best taken in the morning or before physical activity for energetic benefits; split dose if used later in the day.
• Safety and cautions: Generally well tolerated, though mild gastrointestinal upset may occur. High-quality sourcing is key!

Chaga

Chaga (Inonotus obliquus) is not your typical mushroom: it resembles a chunk of burnt charcoal. When it is broken open, it reveals a vibrant golden-orange interior -- reflecting its rich antioxidant compounds, particularly melanin, betulinic acid, and polysaccharides, that are believed to account for its functional mushroom benefits. 

The black mass of chaga mushroom, which forms mostly on birch trees' bark, has been used in folk herbalism throughout Russia and Northern Europe for centuries. Historically, it is especially prized in Siberia for supporting vitality, skin health and immune function during long winters.

Unlike other mushrooms in this guide, chaga is not eaten as a food. Instead, it is typically brewed into a tea. Its earthy, slightly bitter flavor also works as a coffee substitute, including in functional mushroom coffees we'll discuss a little later.

Traditional healers prized Chaga for its warming, tonic, and adaptogen qualities, using it to support life energy, gut health, and overall resistance to stressful environments. For these, and many other benefits, chaga is sometimes referred to as "the gift of birch." Today, it is now being re-examined through a modern scientific lens.

Possible Functional Benefits

• Antioxidant protection: Chaga’s polysaccharides, melanin, and polyphenols help to fight oxidative stress in cells and maintain cells' structural integrity.
• Healthy immune and inflammation support: Human and animal studies have suggested Chaga extracts may help to maintain immune system and inflammatory responses in a normal, balanced range.

Research: One randomized clinical research study administered 2 grams of chaga per day to healthy adults for a course of eight weeks. At the study's conclusion, researchers reported that chaga supplementation appeared to correlate to significant improvements in antioxidant activity and inflammation balance, suggesting the mushroom may help to fight the negative effects of free radicals on the body.(8)

Chaga Dosages, Supplementation & Usage Tips

• Typical Dosage: 500–1,000 mg of extract daily.
• Traditional tea/decoction: Simmer 2–5 g dried Chaga chunks in 1 liter of water for 30–60 minutes, up to 2 cups daily.
• Standard extracts: 500–2,000 mg/day of water or dual-extracted supplement (tincture or capsule).
• Food fortification: Small amounts (5–10%) of Chaga powder can be added to breads, smoothies, coffees or beverages for an antioxidant boost. 
• Safety notes: Generally well tolerated, but those with kidney stones or on blood thinners should use caution.

Turkey Tail Mushroom

Turkey Tail (Trametes versicolor) has been a useful herb in Traditional Chinese Medicine (as “Yun‑Zhi”) for over 2,000 years and is still one of the most widely used mushrooms in Asian herbalism practices to this day.

Turkey Tail is named for its vividly colored, fan-shaped caps that resemble the tail feathers of a turkey. Common across North America, Europe, and Asia, it grows on decaying logs and is one of the most studied mushrooms for health, especially for its immune-enhancing beta-glucans.

This legendary mushroom was traditionally brewed in teas and tonics to strengthen qi, harmonize the liver and spleen, and enhance overall vitality. It shows up in ancient herbal pharmacopeias and folklore as a tonic for healthy immune function and overall wellness. In modern times, Turkey Tail is especially popular in Japan, where some doctors administer it as an adjunct therapy for patients facing serious health challenges.

Possible Functional Benefits

• Immune modulation: Turkey tail's Polysaccharide‑K (PSK) and polysaccharide peptide (PSP) enhance both innate and adaptive immune function.
• Antioxidant properties: It is rich in antioxidant phenols, flavonoids, and melanin, which may help to protect healthy cells.
• Gut microbiome support: Acts as a prebiotic, nourishing "good" gut bacteria like Bifidobacterium and Lactobacillus while fighting bad bacteria.

Research: Randomized trials in healthy adults (1,200 mg PSP daily for 2 weeks) demonstrated significant immune enhancement and shifts in gut microbiota composition, suggesting Turkey Tail’s effects on both immune function and digestive health.(9)

Turkey Tail Dosages, Supplementation & Usage Tips

• Common Forms: Turkey tail may be presented as capsules, extracts, or as isolated PSK (polysaccharide-K).
• Immune support: 1–3 g/day of dual-extract powder or capsules, standardized for the active polysaccharides PSK and PSP.
• Gut and antioxidant boost: 1–2 g/day extract or 5–10 g tea for general health.
• Safety notes: Turkey Tail is well tolerated. Side effects like mild digestive upset are rare. Choose organic, third‑party tested PSK/PSP extracts. 

Maitake

Known as the "Dancing Mushroom" or "Hen of the Woods," Maitake (Grifola frondosa) grows in large, ruffled clusters at the base of hardwood trees, especially oak trees, mostly in Japan, China, and the northeastern United States. In Japanese folklore, people danced with joy upon finding Maitake in the wild. Hence its name; in Japanese "mai" means dance, while "take" means mushroom.

One reason maitake made people dance for joy? Its health-promoting properties. Maitake has been valued for centuries in East Asian herbalism where it has been used to promote longevity, support digestion, balance energy (qi), and strengthen the immune system. Gathered in spring, it was long esteemed not only as a delicious umami-rich delicacy but as a tonic for vitality and wellness.

Possible Functional Benefits

• Immune modulation: Maitake polysaccharides, such as the well-studied D-fraction and β-glucans, are believed to enhance innate and adaptive immunity by activating several types of immune cells.
• Antioxidant properties: Like other functional mushrooms, maitake boasts a rich profile of antioxidants including phenolics and flavonoids that help protect cells from damage.
• Metabolic support: Some evidence suggests maitake may help regulate blood sugar and blood lipid metabolism.
• Liver and gut health: Maitake polysaccharides may support liver function and contribute to gut microbiome balance due to its prebiotic fiber content.

Research: In one clinical review of maitake mushroom, researchers linked its D-fraction and related beta-glucans to a wide range of beneficial effects, including for the immune system, blood sugar balance, antioxidant status and more.(10) 

Maitake Dosages, Supplementation & Usage Tips

• Culinary dosage: 5–15 g dried fruiting body daily in soups, sautés or teas for regular dietary intake.
• Extract supplements: 500–2,000 mg/day of standardized D-fraction or beta-glucan-rich extracts for immune or metabolic support.
• Usage tips: Choose organic, third-party tested extracts standardized for D-fraction content; integrate culinary use with supplementing.
• Safety: Generally well tolerated; occasional digestive upset possible. Those on medications for blood sugar or immune conditions should consult a healthcare provider.

Tremella Mushroom

Tremella (Tremella fuciformis), also known as "snow fungus" or "white jelly mushroom," has a longstanding place in Chinese herbalism and cuisine, dating back over a thousand years -- often referred to as “beauty mushroom” for its reputed skin-nourishing and hydrating benefits. It appears in ancient texts and imperial diets as a tonic for yin, fluids, and complexion, reinforcing vitality and gentle longevity. Its mild flavor and gelatinous texture made it a staple in sweet soups, tonics, and medicinal broths across East Asia.

Possible Functional Benefits

• Skin hydration and collagen support: Tremella polysaccharides retain moisture and promote skin elasticity; clinical skincare products often include them for hydrating effects.
• Immune modulation: Beta‑glucans and polysaccharides help gently balance immune function, leaning soothing rather than overt stimulation.
• Antioxidant: Compounds such as phenolics and carotenoids protect cells from oxidative stress and may help keep mild inflammation in check.
• Neuroprotective and cognitive support: Emerging studies suggest Tremella may support neuroplasticity and nerve health, possibly benefiting memory and mood resilience.
• Gut and metabolic balance: Its unique polysaccharides act like prebiotic fiber, promoting healthy gut microbiota and supporting metabolic regulation.

Research: Preliminary human and animal studies have shown Tremella polysaccharide extracts improve skin hydration and elasticity. One trial in particular found that Tremella polysaccharides protected against oxidative stress in skin fibroblasts, with researchers suggesting the mushroom's actives may be therapeutic for oxidative‑stress‑induced skin problems and skin aging.(11)

Tremella Dosages, Supplementation & Usage Tips

• Culinary use: 3–10 g dried Tremella in sweet or savory soups and teas daily for skin and immune support.
• Extract supplements: 500–1,500 mg/day standardized to Tremella polysaccharides for targeted beauty or wellness use.
• Usage tips: Prefer dual-extraction (water + alcohol) formulations to ensure full-spectrum polysaccharides; pair with vitamin C or collagen-building nutrients for synergistic skin effects.
• Safety: Generally well-tolerated, even gentle enough for long-term use. Rare digestive upset possible. Look for organic, third-party tested products to avoid contaminants or fillers.

Agaricus blazei

Known by names such as almond mushroom, Himematsutake (Japan), ji-song-rong (China), and “sun mushroom,” Agaricus blazei (Agaricus subrufescens) is the functional mushroom ambassador for Brazil: It grows in Brazilian rainforests and was first scientifically described in Florida in 1944.

Agaricus has long been consumed as both a food and traditional remedy, suggested to optimize vitality, liver health and healthy metabolic function. In its home country of Brazil, locals associate this mushroom with exceptional health and longevity -- a belief echoed by some researchers who noted the exceptionally good health of people in São Paulo, Brazil, who consumed it regularly.

By the 1960s, Agaricus had been exported to Japan where it gained popularity as a "mushroom of life." Soon after, it was rapidly cultivated throughout East Asia.

Possible Functional Benefits

• Immune enhancement: Agaricus compounds like beta-glucans, agaritine, and proteoglycans are believed to stimulate innate immune system activation.
• Metabolic support: Some evidence suggests it may help to maintain blood sugar levels and blood lipid levels in a normal range.
• Liver health: In people with liver issues, Agaricus has been suggested to help support liver enzymes and restore healthy liver function

Research: In one randomized clinical trial in 72 patients with type 2 diabetes already receiving metformin and gliclazide, researchers reported that 1,500 mg per day of Agaricus extract appeared to improve insulin sensitivity and provide cell-protective antioxidant benefits. The results seem to suggest that Agaricus blazei Murill may offer complementary metabolic support in managing type 2 diabetes when combined with pharmaceuticals used to tread diabetes.(12)

Agaricus Dosages, Supplementation & Usage Tips

• Whole mushrooms: 5–15 g/day dried or fresh, used in soups, teas, or culinary dishes.
• Extracts & capsules: 500 mg to 2 g/day of standardized extracts for immune, metabolic, or liver support.
• Safe use tips: Generally well tolerated, though it is rarely associated with liver toxicity concerns.

Poria cocos

Poria cocos, known as Fú‑líng in China and Hoelen in Japan, is an underground fungus valued in Traditional Chinese herbalism for over 2,000 years. It grows as large, coconut‑shaped mass beneath pine roots in East Asia.

First recorded in the Shennong Bencao Jing (~1st–2nd century CE) and later in Li Shizhen’s 16th‑century Compendium of Materia Medica, it has long been used to "drain dampness," support spleen health, promote urination, calm the spirit, and relieve insomnia. Poria's subtle properties have made it a staple in hundreds of herbal formulas; in fact, it is present in about 15% of formulas listed in the modern Chinese Pharmacopoeia.

Possible Functional Benefits

• Diuretic and kidney support: Triterpenoids in Poria extracts may promote healthy urine flow and protect kidney function.
• Immune modulation & calming: Its polysaccharides gently regulate immune activity and may explain its traditional uses for soothing anxiety and promoting sleep.
• Metabolic balance: Herbal formulas containing Poria have been suggested to help maintain healthy blood sugar balance with little risk of side effects.
• Antioxidant: Poira supplies antioxidants including lanostane and seco‑lanostane triterpenoids that help to fight oxidative stress and protect cells.

Research: A 2022 systematic review and meta-analysis (73 RCTs; n = 6,489) found that herbal formulas containing Fuling appeared to offer significant benefits for blood sugar balance, as well as being generally well-tolerated by study subjects.(13)

Poria Dosages, Supplementation & Usage Tips

• Culinary/Tonic use: 5–10 g/day dried sclerotia in decoctions or soups to support urinary health, spleen function, and calmness.
• Supplements: 500–1,500 mg per day of extract standardized for polysaccharides or triterpenoids; often taken in divided doses.
• Safety & cautions: Generally well tolerated; mild digestive upset is rare. There isn't that much human safety data, so proceed with caution under your doctor's supervision.

Supplements and Functional Mushroom Products

Functional mushroom supplements have surged in popularity as a natural way to support immunity, cognitive performance, stress resilience, and more. These supplements are derived from medicinal mushrooms known for their bioactive compounds such as beta-glucans, terpenoids, and polysaccharides. Supplement companies may provide functional mushrooms in capsules, powders, extracts, and beverages. These products offer convenient access to time-honored mushroom benefits rooted in traditional herbal systems.

Standalone Mushroom Supplements

Many functional mushrooms are available as standalone supplements and food products, meaning the product contains one specific mushroom species. For example, Lion’s Mane is popular for brain support, while Reishi is chosen for calming and immune-balancing properties. 

These supplements are ideal for people who want to target specific health goals, or who wish for greater control over dosage as they customize their own supplement regimen. Some of these mushroom supplements may include dual-extracted forms (water and alcohol extracts) in pursuit of delivering a "full spectrum" of active compounds.

Functional Mushroom Supplement Stacks

Stacked mushroom supplements combine multiple mushroom species to offer broad-spectrum benefits. They may also combine mushrooms with other traditional herbs, vitamins, minerals or amino acids. Mushroom-only blends are typically formulated for concerns such as:

• Nootropic Stacks: Often include Lion’s Mane, Cordyceps, and Reishi for cognitive function, energy, and stress regulation. Learn more about the best nootropic mushrooms
• Immune Support Stacks: May feature Turkey Tail, Maitake, Shiitake, and Chaga for their polysaccharide content and immune-modulating effects.
• Energy and Vitality Stacks: May include Cordyceps, Reishi, and Eleuthero or other adaptogens to support stamina and stress resilience.
• Adaptogenic Stacks. Adaptogens are herbs, including mushrooms, that help the body adapt to stress fight the negative effects of chaos on performance. Adaptogenic mushrooms like cordyceps and chaga may be combined in formulas.

Learn more about the best adaptogen mushrooms

Stacked formulas are convenient and can work very when intelligently combined, especially when formulated with clinical dosages and high-quality extracts. 

Best Functional Mushroom Nootropic Supplement

When it comes to brain-boosting supplements that include a functional mushroom, Mind Lab Pro® stands out as the gold standard. Mind Lab Pro features 500 mg of organic Lion’s Mane Mushroom from both fruit and mycelium, so it includes a top research-backed functional mushroom, and arguably the best nootropic mushroom known to science (so far).

With 10 additional nootropics in 1 formula, the result is a truly comprehensive supplement designed for what the company calls 100% Brainpower. Here's the full formula:

Mind Lab Pro® (MLP) Ingredients: Citicoline (CDP Choline) dosage 250mg per serving, Phosphatidylserine (PS) 100mg (from sunflower lecithin), Bacopa monnieri 150mg (standardized extract, 24% bacosides), Organic Lion's Mane Mushroom 500mg (fruit and mycelium), Maritime Pine Bark Extract 75mg (95% proanthocyanidins), N-Acetyl L-Tyrosine 175mg, L-Theanine 100mg per serving, Rhodiola rosea 50mg (3% rosavins and 1% salidrosides), NutriGenesis® Vitamin B6 (2.5 mg), Vitamin B9 (100 mcg), Vitamin B12 (7.5 mcg)

Mind Lab Pro is backed by three published human research studies, with more research currently underway. So far, researchers have suggested that, when compared to a placebo group, Mind Lab Pro supplementation:

• Was linked to significantly better performance in information processing speed.(14)
• Was shown to boost performance across multiple types of, especially immediate memory and delayed recall memory.(15)
• May help different regions of the brain to work together more efficiently.(16)

Learn more about the Mind Lab Pro® research studies

Bottom line: If you’re looking to experience the nootropic benefits of Lion’s Mane in a brain-boosting formula that is backed by scientific evidence and covers virtually all cognitive angles, Mind Lab Pro® is the best choice available today.

Mind Lab Pro®

Scientifically proven to enhance brainpower.

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Summary

Functional mushrooms bridge the gap between ancient traditional medicine and modern health. With a growing body of evidence to support their wide-ranging potential health benefits and therapeutic applications, these fungi are more than just a wellness trend -- they're a valuable part of a holistic approach to health. Whether taken in supplement form or enjoyed in a daily tea, functional mushrooms offer a safe and powerful way to support immunity, cognition, and overall resilience.