Medicinal mushrooms are having a moment. From Lion’s Mane to Reishi, fungi once relegated to the forest floor are now being formulated into teas, capsules, and more recently, gummies. But as the wellness industry rapidly embraces these adaptogenic ingredients, many are left wondering: are mushroom supplements worth it?
This article unpacks the science behind mushroom gummies, examining their ingredients, purported benefits, and how they compare to other supplement formats. We’ll also address whether these trendy products truly deliver on their promises – or if they’re just another health fad.
Mushroom gummies are chewable supplements infused with extracts from functional mushrooms. Unlike the white button mushrooms you find in your salad, these mushrooms are valued not for flavor but for their bioactive compounds — such as beta-glucans, hericenones, and triterpenes — which are believed to support everything from brain health to immunity.
Popular mushroom types found in gummies include:
Lion’s Mane (Hericium erinaceus) – for cognitive function
Reishi (Ganoderma lucidum) – for stress and immune support
Cordyceps – for energy and stamina
Chaga – for antioxidant benefits
Turkey Tail – for gut and immune health
Unlike capsules, mushroom gummies often include added sweeteners and flavorings, making them more palatable and appealing to those who dislike pills or powders.
Fungi have been used in Eastern medicine for centuries, but only recently has Western science begun catching up. Clinical trials on individual mushrooms — especially Lion’s Mane, Reishi, and Cordyceps — show promise, but the data is still emerging.
Animal studies and small human trials suggest Lion’s Mane may stimulate nerve growth factor (NGF), a protein linked to brain plasticity and memory. One Japanese study found that adults with mild cognitive impairment experienced improved cognitive function after 16 weeks of taking Lion’s Mane extract. However, the effects wore off once supplementation stopped – suggesting ongoing use may be necessary for benefits to persist.
Reishi has adaptogenic properties, which may help the body resist stress. Some evidence shows it can stimulate immune function, potentially through increasing white blood cell activity. However, most studies use concentrated extracts, not the lower doses typically found in over-the-counter products or gummies.
Cordyceps militaris has been studied for its potential to improve aerobic performance and energy metabolism, especially in older adults. However, results vary, and many studies involve specific extracts at clinical doses – not necessarily what you’ll find in commercial mushroom gummies.
So, are mushroom supplements worth it? It depends on the type, the dose, and the format.
Efficacy varies: Clinical effects have been observed in specific extracts taken at certain dosages — often higher than those in gummies.
Quality matters: Many products lack standardisation, and not all contain therapeutic amounts of active compounds. Look for third-party tested brands that list beta-glucan content (a marker of quality).
Convenience vs. Potency: Gummies offer convenience and taste, but they may contain added sugars and lower concentrations of bioactives compared to capsules or powders.
For some users — especially those new to supplements — mushroom gummies may be a gentle entry point. But for therapeutic use, capsules or tinctures might offer more targeted results.
| Format | Pros | Cons |
|---|---|---|
| Gummies | Easy to take, good taste | Lower potency, added sugars |
| Capsules | Higher dose, no taste | Less appealing for some users |
| Powders | Customisable, versatile in recipes | Can taste earthy, less convenient |
| Tinctures | Fast absorption, concentrated | Strong taste, may require a dropper |
Generally, mushroom supplements are considered safe for most people. However, some precautions are worth noting:
Allergic reactions: Rare but possible, especially in people with mold or mushroom sensitivities.
Autoimmune conditions: Stimulating the immune system might not be appropriate for those with autoimmune diseases.
Medication interactions: Some mushrooms, like Reishi, may interact with blood thinners or blood pressure medications.
Always consult a healthcare professional before starting a new supplement, especially if you have underlying conditions or are taking prescription drugs.
Mushroom supplements can be effective, depending on the type of mushroom and the concentration of its active compounds. Clinical studies have shown benefits for specific health outcomes – like Lion’s Mane for cognitive support and Reishi for immune modulation – but often at higher doses than those found in typical over-the-counter products. Effectiveness also hinges on extract quality and bioavailability. Not all supplements are created equal, so it’s important to choose standardized, third-party tested products that contain therapeutic levels of beta-glucans and other bioactives.
People with mushroom allergies or sensitivities should avoid these supplements. Individuals with autoimmune disorders may also need to exercise caution, as certain mushrooms stimulate immune activity and could exacerbate symptoms. Pregnant or breastfeeding women, and those on medications like immunosuppressants, blood thinners, or blood pressure drugs, should consult a doctor before use. Finally, those with chronic health conditions should always seek medical advice before adding any new supplement to their regimen, including mushroom gummies.
Lion’s Mane shows real promise, particularly in the area of cognitive function. Several small human trials and animal studies suggest it can stimulate nerve growth factor (NGF), a protein that supports brain plasticity and memory. One randomized trial found cognitive improvement in older adults after taking Lion’s Mane for 16 weeks. However, effects diminish once supplementation stops, and most benefits have been observed using concentrated extracts. While promising, more large-scale studies are needed before Lion’s Mane can be considered definitively effective.
Yes, mushroom gummies can be a good supplement choice in the UK if they are manufactured by reputable brands and use quality extracts. They’re convenient, tasty, and can support general wellbeing when consumed regularly. However, consumers should scrutinise labels to ensure they’re getting sufficient levels of active compounds like beta-glucans. The UK’s regulations focus on food safety rather than efficacy, so buyers must do their own research or look for third-party lab testing to confirm product quality and potency.
