Mushrooms and Brain Health: How Functional Fungi Are Transforming Mental Wellness
The global landscape of mental health is undergoing a seismic shift. Cognitive and neurological disorders have become some of the most pressing health challenges of our time, with nearly one in eight people affected worldwide. Depression and anxiety are the most prevalent, but the spectrum also includes schizophrenia, bipolar disorder, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The societal and economic costs are immense, including lost productivity, increased healthcare spending, and, most importantly, a profound impact on the quality of life for individuals and their families.
As populations age, the incidence of neurodegenerative diseases is expected to rise sharply. Traditional pharmacological treatments, though often necessary, can be limited in efficacy and are frequently accompanied by side effects ranging from mild discomfort to severe, life-altering complications. Moreover, these medications typically target symptoms rather than underlying causes, leaving many patients searching for complementary or alternative strategies that address the roots of brain dysfunction.
This reality has sparked a surge of interest in nutritional psychiatry, a field that examines how dietary patterns and specific nutrients impact mental health. Mounting evidence suggests that what we eat can influence not only our risk of developing mental health disorders but also the severity and progression of existing conditions. Diets rich in whole foods, healthy fats, and phytonutrients are associated with better mood, sharper cognition, and a lower risk of depression and dementia. Conversely, diets high in processed foods, sugars, and unhealthy fats are linked to increased rates of mental illness. This paradigm shift is opening new avenues for prevention and treatment, with food and nutrition at the forefront.
Slides extracted from “Mental Health” Webinar (Available to watch on our Youtube Channel). Illustration by Olivier Sanchez. All rights reserved.
Mushrooms: More Than Just Food
While mushrooms have been a staple of countless cultures for millennia, their role as medicinal agents is only now receiving the scientific attention it deserves. In traditional Chinese and Japanese medicine, mushrooms like Reishi, Shiitake, and Maitake have been revered for their healing properties, used to boost vitality, support the immune system, and promote longevity. Today, modern research is validating many of these ancient beliefs, revealing that mushrooms are far more than just culinary delights; they are potent functional foods with the potential to transform brain health.
Medicinal mushrooms are distinguished from their culinary counterparts by their dense concentration of bioactive compounds. These include complex polysaccharides (such as beta-glucans), triterpenoids, phenolic compounds, and unique antioxidants like ergothioneine. Some, like Lion’s Mane, also contain rare molecules that stimulate nerve growth and repair. These compounds act synergistically, offering a spectrum of benefits that include reducing inflammation, combating oxidative stress, supporting the immune system, and even influencing the gut-brain axis. This critical pathway links digestive health to mental well-being.
What sets mushrooms apart as functional foods is their adaptogenic nature. Adaptogens are substances that help the body resist and adapt to physical, chemical, and biological stressors. By supporting homeostasis and resilience, medicinal mushrooms can help buffer the effects of stress, ageing, and disease, making them uniquely suited to the challenges of modern life.
“A mental disorder is defined by its significant clinical impact on an individual’s emotional control, cognition, ideas, frame of mind, conduct, and attitude, linked with distress in important areas of physical performance. It can last for a short time or for an individual’s whole life.
Mental health disorders continue to rise globally and in 2024, one of every eight people (970 million people), 84 million people in the European Union (1 in 6), were living with a cerebral disability. The widespread of these issues included significant disturbances in thinking, emotional regulation, or behavior, with anxiety and depressive disorders being the most common. Indeed, depression strikes some 280 million people worldwide, and anxiety disorders impact in excess of 300 million individuals.
We support the recognition of foods and diet, namely of mushroom nutrition, as crucial elements in the prevention and management of neurologic disorders. Nutraceutical approaches, as an adjuvant strategy of a personalized nutritional procedure based on dietary bioactive compounds, are emerging as primary strong match for their neural recovery, regeneration, and therapeutic roles, addressed to improve cognitive dysfunction associated with brain disease states, such as Parkinson’s Disease, Alzheimer’s disease, Multiple Sclerosis, anxiety, and depression.”
The Science: How Mushrooms Support Brain Health
There are over 50 different macro- and micronutrients in our diet, and plants alone contain more than 25,000 phytonutrients with bioactive effects. Mushrooms, as macrofungi, provide a unique range of micronutrients not typically found in plant or animal foods. They are now recognised as vital functional foods, increasingly valued for their role in disease prevention.
Unlike common edible varieties such as button, cremini, or portobello, medicinal mushrooms, including Lion’s Mane (Hericium erinaceus), Reishi (Ganoderma lucidum), Cordyceps (Ophiocordyceps sinensis), Turkey Tail (Trametes versicolor), Shiitake (Lentinula edodes), Chaga (Inonotus obliquus), and oyster mushrooms (Pleurotus ostreatus), contain bioactive compounds that can influence brain health, immunity, and overall well-being.
Shiitake mushrooms are among the most studied, with research showing their polysaccharides can help prevent cognitive decline, partly by supporting a healthy gut microbiome. Maitake (Grifola frondosa), another wood-growing mushroom, has been investigated for its effects on a range of neurological conditions, including Alzheimer’s and Parkinson’s diseases, depression, anxiety, and epilepsy, largely due to its dietary polysaccharides.
Turkey Tail (Trametes versicolor) is notable for its immune-modulating properties. Its compounds may help regulate neuroinflammation and cellular defence mechanisms, potentially offering new approaches for treating neurodegenerative diseases. Supplementation with Turkey Tail has demonstrated neuroprotective effects, supporting the brain’s response to oxidative stress and modulating inflammation in conditions such as Parkinson’s.
Chaga (Inonotus obliquus), often called the “king of medicinal mushrooms”, is technically a sclerotium rather than a true mushroom. Rich in antioxidants, it is believed to support immune function, brain and liver health, and may help protect against Alzheimer’s disease.
Lion’s Mane (Hericium erinaceus) has demonstrated the ability to stimulate brain cell growth and improve memory, thanks to compounds like hericenones and erinacines. These molecules, along with polysaccharides and other active ingredients, promote neurogenesis and may help improve cognitive function and behaviour in neurodegenerative diseases. Lion’s Mane has also been shown to support nerve regeneration and may help with mild cognitive impairment in older adults (1 g daily for up to 16 weeks).
Cordyceps (Ophiocordyceps sinensis), a fungus that lives on certain caterpillars, produces promising bioactive metabolites such as β-glucans, adenosine, and cordycepin. While its neuroprotective potential is promising (Although a significant number of bioactive elements are known from Cordyceps, only a handful have been assessed for their neuroprotective ability), most evidence comes from laboratory studies rather than clinical trials. Cordyceps militaris, a related species, is traditionally used in Asia to treat various neurological conditions and may help manage depression, although its bioavailability remains a limitation.
Reishi (Ganoderma lucidum) is well known for its calming effects on the mind and emotions. Modern research suggests it can help repair nerve structures, modulate neurotransmission, and support neuroplasticity, thanks to compounds like ganoderic acid and a wide array of triterpenoids.
King Oyster mushrooms (Pleurotus eryngii) also provide antioxidant peptides and protein hydrolysates that may help prevent or manage neurodegenerative conditions. Mushroom-derived compounds overall show neuroprotective effects by preserving cognitive function, reducing inflammation, and supporting healthy nerve signalling.
Blends of Lion’s Mane and Turkey Tail have been studied for their ability to activate antioxidant defences and protect neurones, offering potential for preventing neurodegeneration, especially in Parkinson’s disease. Mushrooms are rich in natural antioxidants, polyphenols, and unique nutrients like 5-HTP (a serotonin precursor) and organic germanium, which may support nerve health and mood.
Emerging evidence supports the use of mushrooms to enhance cognitive function, memory, and emotional resilience, and to help prevent age-related neurological decline, and prevent and manage neurodegenerative diseases. While much of the research is promising, further studies (especially in humans) are needed to fully understand their therapeutic potential and establish clear guidelines for use.
— Reducing Neuroinflammation and Oxidative Stress
Chronic inflammation and oxidative stress are now recognised as central drivers of cognitive decline and neurodegenerative diseases. Over time, unchecked inflammation can damage neurones, disrupt communication between brain cells, and accelerate the progression of conditions like Alzheimer’s and Parkinson’s. Mushrooms are rich in antioxidants, such as ergothioneine, glutathione, and polyphenols, that neutralise free radicals (reactive oxygen species - ROS) and protect brain tissue from oxidative damage.
Furthermore, specific mushrooms like Reishi and Turkey Tail contain compounds that modulate the immune system, helping to quell harmful inflammation without suppressing the body’s natural defences. For example, beta-glucans in these mushrooms can downregulate pro-inflammatory cytokines and upregulate anti-inflammatory pathways, offering a natural means of protecting the brain from chronic inflammatory insults.
— Supporting the Gut-Brain Axis
The gut-brain axis is a complex communication network linking the central nervous system with the gastrointestinal tract. It is now clear that the health of our gut microbiota — the trillions of bacteria, fungi, and other microbes that reside in our digestive system — plays a pivotal role in maintaining mental health. Disturbances in gut flora have been linked to depression, anxiety, and cognitive decline.
Mushrooms act as prebiotics, providing nourishment for beneficial gut bacteria. By fostering a diverse and balanced microbiome, mushrooms can help reduce systemic inflammation, enhance nutrient absorption, and influence the production of neurotransmitters like serotonin and dopamine. This, in turn, can have profound effects on mood, stress resilience, and cognitive performance.
— Promoting Neurogenesis and Cognitive Function
One of the most exciting discoveries in mushroom research is the ability of particular species to promote neurogenesis, the growth and repair of neurones. Lion’s Mane mushroom is at the forefront of this field. It contains hericenones and erinacines, compounds that have been shown to stimulate the production of nerve growth factor (NGF), a protein essential for the survival and function of neurones. Animal and preliminary human studies suggest that Lion’s Mane supplementation can improve memory, attention, and overall cognitive performance, and may even slow age-related cognitive decline.
These neurotrophic effects are not limited to Lion’s Mane. Other mushrooms, through their antioxidant and anti-inflammatory actions, may also help preserve brain structure and function, supporting learning, memory, and emotional regulation.
— Modulating Immune Function
The immune system is increasingly recognised as a key player in mental health. Chronic infections, autoimmune reactions, and systemic inflammation can all negatively impact brain function. Medicinal mushrooms help modulate immune responses, enhancing the body’s ability to fight infections while preventing overactive immune reactions that can damage healthy tissue. This immunomodulatory effect is especially valuable for individuals with chronic stress, autoimmune conditions, or age-related immune decline, all of which are risk factors for neurological disorders.
— Practical Applications: Mushrooms in Everyday Life
Incorporating medicinal mushrooms into your daily routine is both accessible and enjoyable. Culinary mushrooms, such as Shiitake and Maitake, can be added to stir-fries, soups, and salads, providing unique flavours as well as valuable nutrients and bioactive compounds. For those seeking targeted therapeutic benefits, concentrated extracts and supplements are widely available. Lion’s Mane capsules can be used to support cognitive function, while Reishi tinctures are popular for stress management and immune support.
When selecting mushroom supplements, it is essential to choose high-quality products from reputable sources, as the concentration of active compounds can vary significantly. Dual-extracted products (using both water and alcohol) are often recommended to ensure a full spectrum of beneficial molecules.
As with any supplement, it is wise to consult a healthcare professional before starting a new regimen, especially for individuals with underlying health conditions, those taking medications, or women who are pregnant or breastfeeding. While mushrooms are generally safe, particular species may interact with medications or pose risks for specific populations.
The Evidence: What Does the Research Say?
While centuries of traditional use and animal studies support the benefits of mushrooms for brain health, human clinical research is still in its early stages of development. Early studies are promising: regular mushroom consumption is associated with improved memory, a reduced risk of mild cognitive impairment, and a better mood. For example, eating mushrooms at least twice a week has been associated with a lower risk of early memory loss.
Reishi and cordyceps powder, for example, can be added to your morning coffee with a bit of butter or coconut oil, making the most tasty and therapeutic bulletproof coffee ever.
However, larger-scale, long-term studies are needed to determine optimal dosages, safety, and specific effects for different populations. The field is rapidly evolving, and the future looks bright for mushrooms as a key tool in mental wellness.
“Despite centuries of mushroom use in Asia, their vast therapeutic properties are still not fully understood and admissible in the West. Detailed mechanisms of the effects of these functional foods on the human organism still require further long-term clinical studies to confirm their safety of use, tolerability, indications, interactions, dosage, and, in particular, their specific impact on mental health.
Based on the current preclinical data, a great variety of functional foods, nutraceuticals, and phytoceuticals, given either as provisional or supportive recommendations to address a wide array of mental issues, have demonstrated substantial benefits on neurological situations. However, only a few have a frail support for possible immediate application, since in general it was not possible to achieve a clear recommendation instruction, largely due to limited case numbers or mixed study findings.
Mushroom dietary supplements do not replace current pharmacological treatments for mental health disorders; they should be used in a complementary way. Present data suggest that adhering to a balanced diet combining healthy personalised dietary strategies, including mushroom biomass intake, may reduce the risk of developing neurologic disorders such as depression.”
Conclusion: The Future of Mental Wellness Is Fungi
The story of mushrooms and brain health is just beginning, but the evidence is inspiring and empowering. By embracing the power of functional mushrooms and a nutrient-rich diet, you can take meaningful steps to protect your mind, improve your mood, and support healthy ageing. As research continues to unlock the secrets of these remarkable fungi, one thing is clear: the future of mental wellness may be growing quietly, right beneath our feet.
Sources:
Institute for Health Metrics and Evaluation (IHME). (2025). Global Health Data Exchange.
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