Functional mushrooms are packed with compounds like beta-glucans (support immunity) and triterpenes (help with stress), but your body may struggle to absorb them without the right approach. To maximize their benefits, here are five strategies:
- Use dual-extracted products: These combine water and alcohol extractions to ensure access to all key compounds.
- Take supplements on an empty stomach: This can improve absorption, especially for triterpenes.
- Try sublingual tinctures: Holding liquid under your tongue bypasses digestion for faster absorption of smaller compounds.
- Match preparation methods: Hot water teas work well for beta-glucans, while alcohol extractions are better for triterpenes.
- Look for smaller particle sizes: Micronized or nano-processed supplements improve absorption by breaking down larger compounds.
These tips can help you get more out of your mushroom supplements. Start with one and track your results over a few weeks for better outcomes.
Best Mushroom Supplements 2025 : How to Choose the RIGHT Medicinal Mushroom Supplement
1. Choose Dual-Extracted Products
The way functional mushrooms are extracted plays a big role in how many beneficial compounds they deliver. Dual-extraction is a method that combines hot water and alcohol extraction to pull out a complete range of bioactive compounds. Hot water extraction is great for isolating water-soluble compounds like beta-glucans, while alcohol extraction focuses on alcohol-soluble compounds such as triterpenes. Using only one method can leave many beneficial compounds locked inside the mushrooms' tough cell walls.
For example, Brain Wave’s tinctures - featuring Lion’s Mane, Reishi, Cordyceps, Chaga, and Turkey Tail - rely on dual extraction to ensure maximum potency and deliver a full spectrum of active compounds. To make sure you’re getting the best product, always check the labels for details about the extraction method.
Check Extraction Methods on Labels
A quick look at the product label can tell you whether dual extraction was used. Look for specific terms that indicate this process.
"A reliable mushroom supplement label will clearly state its extraction method. Look for phrases such as 'dual-extracted,' 'water and alcohol extraction,' or '1:1 extract ratio.'"
– Antioxi-Supplements
Products that mention "dual-extracted" or "water and alcohol extraction" are more likely to deliver the full range of active compounds. Some labels may also include extraction ratios like "1:1 extract ratio", which indicates a balanced and thorough approach.
Be wary of products that only list "mushroom powder" without specifying an extraction method. These are often less effective. Similarly, avoid vague terms like "full-spectrum" unless the label provides clear details about the extraction process and the percentage of key compounds.
"If the product doesn't explicitly state dual, assume only a water extraction was used, resulting in the loss of many of the mushrooms' essential properties."
– [Mycobio](https://www.myc bio.co.uk/)
2. Take Supplements on an Empty Stomach
Taking mushroom supplements on an empty stomach is a common practice for those aiming to improve absorption. The reasoning is simple: with fewer digestive processes happening at once, your body might absorb the supplement more efficiently. Timing plays a key role in making the most of your dose.
Best Times to Take Your Dose
For optimal absorption, take your supplement before breakfast when your stomach is empty and the digestive system isn’t busy. If you prefer to split your daily dose, try spacing it out between meals for a similar effect. For evening doses, wait a few hours after dinner to allow your stomach to settle. Using room-temperature water can help the supplement dissolve more effectively.
Start Small if You Have Stomach Sensitivity
If you notice mild stomach discomfort when taking supplements on an empty stomach, start with a smaller dose. Gradually increase the amount over a few days to give your body time to adjust. If the discomfort continues, try pairing your supplement with a small amount of healthy fat to ease digestion.
3. Hold Tinctures Under Your Tongue
Using tinctures sublingually - by holding the liquid under your tongue - can improve how well your body absorbs certain active compounds. This method works because the area under your tongue is rich with blood vessels, allowing smaller, water-soluble compounds to enter your bloodstream directly, skipping the digestive process. As the Boxed-In Mushroom Company explains:
"The tissue under your tongue absorbs the extract directly into your bloodstream - faster and more efficiently than swallowing it right away."
This approach is often suggested for mushroom tinctures like Lion's Mane, Reishi, Chaga, Cordyceps, Turkey Tail, and Shiitake. However, it’s important to note that not all compounds in mushrooms are suitable for sublingual absorption. For instance, beta-glucans, which are key bioactive components, are too large to be absorbed this way. As one expert in mushroom supplements explains:
"The main bio-actives in mushrooms are beta-glucans, which are very large molecules with a high molecular weight, way too large to enter the bloodstream through the membranes under your tongue."
Even with this limitation, sublingual use remains effective for smaller, water-soluble compounds in the tincture. To make the most of this method, follow these simple steps.
How to Use Tinctures Sublingually
- Measure your dose: Use the dropper included with your tincture to measure the recommended amount - typically 1 mL or whatever the product label suggests.
- Place it under your tongue: Dispense the liquid directly under your tongue, ensuring it doesn’t spread around your mouth.
- Hold it there: Keep the tincture under your tongue for 30–60 seconds to allow the compounds to absorb.
- Avoid swallowing too soon: Try not to move your tongue or swallow during this time. Once the sublingual period is complete, you can swallow the remaining liquid.
For the best results, use your tincture when your mouth is clean - either before eating or after brushing your teeth. This ensures there are no barriers to absorption.
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4. Match Your Preparation Method to the Compounds
The way you prepare mushrooms can significantly impact how well your body absorbs their active compounds. Different compounds respond better to specific extraction methods. For instance, water-soluble compounds like beta-glucans and polysaccharides extract best with hot water, while alcohol-soluble compounds, such as triterpenes, require alcohol-based extractions. Knowing this can help you make the most of your mushroom supplements.
Make Hot Water Teas from Powders
One effective way to extract water-soluble compounds is by preparing mushroom powders as hot teas or decoctions. The heat breaks down the cell walls, allowing polysaccharides to dissolve into the liquid, which may enhance their bioavailability compared to consuming raw powder.
To make a robust mushroom tea, heat water to around 180–200°F (just below boiling) and steep the powder for 15–20 minutes. For mushrooms like Reishi, Chaga, or Turkey Tail, a traditional decoction works well. Simmer these mushrooms in hot water for 30–45 minutes to extract their beneficial compounds. This method, rooted in Traditional Chinese Medicine, often produces a rich, earthy liquid, signaling a successful extraction.
Buy Products with Both Extraction Types
If you prefer a more convenient option, look for products that combine both hot water and alcohol extraction methods. These dual-extracted supplements provide access to both water-soluble and alcohol-soluble compounds in one product, saving you the hassle of multiple preparation steps.
For example, Brain Wave’s tinctures use this dual-extraction process. Hot water extraction captures beta-glucans and polysaccharides, while alcohol extraction preserves triterpenes. This approach ensures a broad range of bioactive compounds in a single supplement. Many of these products come in liquid tincture form, which may also allow for quicker absorption since the compounds are already dissolved.
When shopping for dual-extracted products, check the labels to confirm that both extraction methods are used. This ensures you’re getting a well-rounded supplement.
Next, learn how smaller particle sizes in products can further improve absorption.
5. Look for Smaller Particle Sizes
When it comes to improving the absorption of mushroom supplements, particle size is a game-changer. Smaller particles mean a greater surface area, which allows your body to absorb the active compounds more effectively.
Traditional mushroom powders often contain larger particles that don't dissolve as easily. On the other hand, supplements that are micronized or nano-processed break these particles down to a microscopic level, making the bioactive compounds more accessible to your body.
Micronized and Nano-Processed Supplements
Look for supplements labeled as "micronized" or "nano-processed." These terms indicate that advanced techniques were used to significantly reduce particle size. This process enhances absorption, making the active compounds easier for your body to utilize.
Many high-quality options come in micronized powders or capsules. Some manufacturers go a step further with nano-processing, which reduces particles to an even smaller size. This not only boosts absorption but also allows you to achieve the same effects with smaller doses. For example, nano-activated mushroom extracts can be more efficient than traditional formulations.
Compounds like beta-d-glucans and certain polysaccharides, which are naturally too large to pass easily into your bloodstream, benefit greatly from these processes. Nano-processing helps these beneficial compounds cross intestinal barriers more effectively.
Formats That Dissolve Easily
Another factor to consider is how well your supplement dissolves. Products with smaller particle sizes tend to mix evenly in liquids and dissolve more completely, which directly impacts how well your body absorbs them.
Liquid tinctures are a great choice since the active compounds are already in a dissolved form. Other good options include well-dissolving micronized powders or capsules. These formats ensure consistent dosing, which leads to more predictable absorption and maximized benefits.
Conclusion
Get the most out of your mushroom supplements by focusing on extraction methods, timing, delivery, preparation, and particle size. These strategies work together to ensure each dose delivers maximum benefits.
Dual-extracted products provide both water-soluble beta-glucans and alcohol-soluble triterpenes in one supplement. Since triterpenes have about 10% oral bioavailability, proper extraction is essential. Look for labels indicating "dual extraction" or those specifying both hot water and alcohol extraction methods.
Timing on an empty stomach is key for better triterpene absorption. Take your supplement in the morning with plain water to avoid delays caused by food. If you notice any stomach discomfort, start with smaller doses while still following the empty stomach approach.
Sublingual delivery can bypass digestive barriers entirely. Using liquid tinctures and holding them under your tongue for 60–90 seconds allows compounds to enter your bloodstream more quickly than capsules or powders.
Tailor preparation methods to the compounds' solubility. For example, hot water teas are ideal for beta-glucans, while alcohol-based or dual extractions are necessary for triterpenes. Avoid consuming triterpene-rich extracts with food, as it can further reduce their already limited bioavailability.
Smaller particle sizes improve absorption. Micronized or nano-processed formulations help larger compounds like beta-glucans cross intestinal barriers more effectively, ensuring you get better results from your supplements.
Start by implementing one of these strategies this week, then gradually add others. Track your progress over the next 2–4 weeks to see how these adjustments enhance the absorption and effectiveness of your mushroom supplements.
FAQs
What are the advantages of dual-extracted mushroom supplements over single-extraction methods?
Dual-extracted mushroom supplements provide a broader spectrum of health benefits by combining water-soluble and fat-soluble compounds. This process ensures the extraction of essential nutrients like polysaccharides, which help support immune function, and triterpenoids, valued for their anti-inflammatory effects.
Using both extraction methods enhances the bioavailability of these nutrients, allowing your body to absorb and use them more efficiently. It’s an effective option for anyone aiming to optimize their functional mushroom regimen.
Why is it better to take mushroom supplements on an empty stomach?
Taking mushroom supplements on an empty stomach can help your body absorb them more efficiently. With no food in your digestive system, the active compounds in the mushrooms are processed faster, allowing them to reach your bloodstream more quickly. This way, you can make the most of the potential health benefits these supplements offer.
To get the best results, try taking your supplement first thing in the morning or at least 30 minutes before eating.
Why does particle size matter in mushroom supplements, and how does it impact absorption of active compounds?
When it comes to mushroom supplements, particle size is a big deal. It directly impacts how well your body can absorb active compounds like polysaccharides and β-glucans. Smaller particles mean a larger surface area, which makes it easier for your body to extract these compounds during digestion.
By breaking down the particles into smaller sizes, the bioavailability of these compounds improves. In simple terms, your body can absorb and utilize them more efficiently. This ensures you're getting the maximum health benefits from your supplement, helping you make the most of your wellness routine.