These mushrooms, rich in bioactive compounds, have been used for centuries to support mental and physical well-being. They work by interacting with the body's stress-response system to improve mood, focus, sleep, and resilience. Here's a quick guide to the six best mushrooms for stress relief and how they help:
- Reishi: Calms the body, regulates stress hormones, and promotes better sleep. Ideal for evening use.
- Lion's Mane: Supports brain health, reduces anxiety, and sharpens focus. Great for mornings.
- Cordyceps: Boosts energy while managing cortisol levels. Perfect for active lifestyles.
- Chaga: High in antioxidants; helps reduce inflammation and stress. Best brewed as tea.
- Turkey Tail: Balances cortisol, supports gut health, and strengthens immunity. Easy to add to smoothies.
- Maitake: Eases stress-related fatigue and promotes mental clarity. Works well in meals or supplements.
These mushrooms are available in powders, tinctures, capsules, and teas, making it easy to fit them into your routine. Consistent use is key to seeing results. Start with one that aligns with your stress needs and gradually incorporate others for broader benefits.
4 Best Mushrooms for Anxiety Relief and Mental Calm
1. Reishi
Reishi, a cornerstone of Traditional Chinese Medicine, is renowned for its ability to combat stress. Packed with over 400 nutrients, including beta-glucans and triterpenoids, this mushroom has earned its reputation as a natural stress-relief powerhouse.
Stress-Relieving Properties
Reishi's triterpenes play a key role in calming the body. They help regulate stress hormones and activate the parasympathetic nervous system, often referred to as the "rest and digest" system.
"Reishi is a powerful adaptogen which helps to regulate the release of stress hormones that influence mood and emotion." - Stephanie Masterman, Author
This mushroom also supports the sleep-wake cycle, promoting deeper relaxation and better sleep quality. That’s a big deal, especially since about 30% of adults report insomnia symptoms, often tied to chronic stress. By addressing the root of stress, Reishi can help ease fatigue, anxiety, and even symptoms of depression.
And the benefits don’t stop there - its stress-relief properties contribute to overall wellness, too.
Key Health Benefits
Reishi’s immune-boosting abilities are another standout feature. A 2016 review highlighted its potential to support cancer patients when paired with conventional treatments, enhancing white blood cell activity and improving quality of life.
Its antioxidant properties also protect cells from damage and may even slow signs of aging. In a 2020 Healthcare study, participants with fibromyalgia experienced reduced pain and depression after incorporating Reishi, leading to greater life satisfaction.
With so many benefits, adding Reishi to your routine is easier than you might think.
Practical Usage in Daily Routines
Reishi’s naturally bitter taste makes it ideal as an extract. Add it to a soothing drink or smoothie to seamlessly incorporate it into your day.
"Reishi is the ultimate winding-down extract and is ideal for taking before bed." - Stephanie Masterman
For the best results, try enjoying your Reishi extract in the afternoon or evening. Pair it with relaxing activities like journaling, meditation, or breathwork to amplify its calming effects.
If you’re looking for convenience, Brain Wave's Reishi Mushroom Tincture offers a dual-extracted formula made from USA-grown mushrooms. Available in 1oz ($24.99) and 2oz ($42.99) sizes, it’s a simple way to support calm and balanced vitality.
Keep in mind that Reishi works best with consistent use. Incorporate it into a holistic wellness routine, and consider combining it with other adaptogens for even greater stress relief.
2. Lion's Mane
Lion's Mane is well-known for its focus on brain health and stress relief, thanks to its active compounds like hericenones and erinacines, which play a key role in its effects.
Stress-Relieving Properties
Lion's Mane helps the body handle stress and maintain emotional stability. It has anti-inflammatory properties, which may address issues linked to anxiety and depression - conditions that impact nearly a third of people in developed nations.
"Lion's Mane is an adaptogen, which means it helps your body manage stress and balance your mood." – Simon Salter, Co-Founder of DIRTEA
This mushroom supports brain cell regeneration and enhances hippocampus function, critical for emotional control. In one study, women who consumed Lion's Mane daily for a month reported reduced anxiety and irritation, with noticeable decreases in subjective stress after 28 days. Its calming effects may also contribute to improved sleep by encouraging relaxation.
Key Health Benefits
Lion's Mane goes beyond stress relief, acting as a nootropic to boost memory, mental clarity, and focus. In a double-blind, placebo-controlled study, participants taking 750 mg daily for 16 weeks showed marked improvement in cognitive performance. Another study found faster task completion after just one dose.
It also supports digestive health. A 2016 study involving individuals with ulcerative colitis revealed that a supplement containing 14% Lion's Mane extract significantly reduced symptoms and improved quality of life within three weeks. Additionally, it contains ergothioneine, a powerful antioxidant derived from histidine, which adds to its health benefits.
Practical Usage in Daily Routines
Incorporating Lion's Mane into your day is simple. Its powder form blends effortlessly into hot drinks, smoothies, or baked goods. Recommended dosages range from 500 mg to 3,000 mg daily.
For a convenient option, Brain Wave's Lion's Mane Mushroom Tincture offers a dual-extraction formula using mushrooms grown in the USA. Available in 1‑oz ($24.99) and 2‑oz ($42.99) sizes, this tincture supports cognitive function and helps manage daily stress.
When starting with Lion's Mane, begin with a low dose and gradually increase as your body adjusts. Track changes in mood, energy, focus, and digestion to gauge its effects, and remember that consistent use over several weeks is essential for optimal results. Up next, learn how Cordyceps can elevate your stress management routine.
3. Cordyceps
Cordyceps is a fascinating mushroom known for its ability to help the body handle both physical and mental stress. While many mushrooms focus on relaxation, Cordyceps is unique in its ability to boost energy while also reducing stress.
Stress-Relieving Properties
Cordyceps acts as a natural stress manager by improving cellular energy production. It’s believed to help regulate cortisol levels, which can ease the effects of adrenal fatigue and chronic stress, while also supporting adrenal health. Its active compounds enhance ATP production, balance cortisol, and improve oxygen use at the cellular level.
Studies suggest that Cordyceps may even have antidepressant properties by influencing proteins involved in mood regulation. In one experiment, Cordyceps militaris fruit body extract significantly improved antioxidant defenses in stressed rats, showcasing its ability to protect against stress-induced damage. These mechanisms highlight its broad benefits, which extend far beyond stress relief.
Key Health Benefits
Cordyceps isn’t just about managing stress - it also offers a range of health and performance perks. A 2024 study found that taking 1 gram of Cordyceps before intense exercise reduced muscle damage, sped up recovery, and supported heart health and skin collagen production. It’s also known to aid recovery and combat oxidative stress.
Lab research points to its potential in slowing tumor growth and lowering blood sugar and lipid levels, which could benefit those managing diabetes or high cholesterol. Traditionally, Cordyceps has been used to treat fatigue, support kidney health, and enhance memory function.
Practical Usage in Daily Routines
Adding Cordyceps to your daily routine is simple and versatile. The key is to use it consistently and at the right times to maximize its benefits. A daily dose of 1–3 teaspoons of Cordyceps powder can help boost stamina and combat fatigue. For best results, take it in the morning to kickstart your energy for the day. If you’re active, consuming it before workouts can provide a natural energy lift. It’s also a great pick-me-up during afternoon slumps, offering steady energy throughout the day.
For convenience, Brain Wave's Cordyceps Mushroom Tincture provides a dual-extraction formula made from mushrooms grown in the U.S. Priced at $24.99 for a 1‑oz bottle and $42.99 for a 2‑oz bottle, this tincture delivers balanced energy and endurance support, ensuring you get the most out of Cordyceps’ beneficial compounds.
You can easily incorporate Cordyceps into your diet by blending the powder into smoothies, mixing it with pre-workout drinks, brewing it into mushroom coffee or tea, or even making a Cordyceps latte. Its amino acids and adaptogenic properties help support the immune and nervous systems, making it a great ally in reducing fatigue.
Next, let’s explore how Chaga can further enhance your stress management efforts.
4. Chaga
Chaga mushrooms are known for their powerful antioxidant properties and their ability to support the body in managing inflammation. They help regulate cytokine production, which plays a key role in immune system communication and reducing inflammation - a factor often linked to chronic stress and depression. These mushrooms are also recognized for their stress-balancing qualities, helping the body adapt more effectively while providing an energy boost. On top of that, the antioxidants in Chaga help protect cells from free radical damage and oxidative stress.
Key Health Benefits
Chaga mushrooms are packed with beneficial compounds like triterpenoids, melanins, polysaccharides, polyphenols, and flavans. With an impressive antioxidant content - 31 times greater than that of blueberries - Chaga supports gut health, promotes heart wellness, helps regulate blood sugar levels, and strengthens immune function.
"Chaga mushrooms are a remarkable gift from nature with many health benefits. From their antioxidant-rich nature to their potential anti-cancer properties and role in supporting heart health, mental well-being, skin health, and digestive wellness, Chaga mushrooms have earned their place in the spotlight of natural remedies." - CKE Naturals
Practical Usage in Daily Routines
Adding Chaga to your daily routine is simple. Its powder form can be stirred into teas, blended into smoothies, or even added to soups and lattes. For a soothing morning ritual, try brewing Chaga mushroom tea: simmer the powder in water for 15–20 minutes, strain it, and sweeten it to your liking.
If you're short on time, consider Brain Wave's Chaga Mushroom Tincture ($24.99). This dual-extracted formula is easy to use - just add a few drops to your favorite beverages like smoothies or herbal teas. It’s a convenient way to support skin health and maintain overall balance.
However, it's important to consult a healthcare provider before introducing Chaga into your routine, especially if you're on blood-thinning or diabetes medications or have kidney concerns, as Chaga contains high levels of oxalates.
Stay tuned for the next section, where we’ll dive into the benefits of Turkey Tail mushrooms and their role in managing stress.
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5. Turkey Tail
Turkey Tail mushrooms, with their fan-like appearance, are known for their ability to help the body manage physical and mental stress. They work closely with the hypothalamic-pituitary-adrenal (HPA) axis to regulate cortisol levels, a key factor in stress management. Additionally, Turkey Tail contains compounds that support the immune system and enhance antioxidant activity, promoting better focus and mental clarity.
Stress-Relieving Properties
As an adaptogen, Turkey Tail helps balance cortisol levels, aiding in mood stabilization and making it a useful tool for managing anxiety and mood swings. It also boasts prebiotic properties, feeding beneficial gut bacteria that play a role in producing mood-regulating neurotransmitters like serotonin and dopamine.
This connection between gut health and brain function underscores the importance of a healthy digestive system in managing stress and maintaining emotional well-being. Beyond stress relief, Turkey Tail also bolsters immunity and supports gut health, further contributing to overall resilience.
Key Health Benefits
Turkey Tail offers a range of health benefits, including stress reduction, immune support, and improved gut health. Its unique compounds, polysaccharopeptide (PSP) and polysaccharide-K (PSK), have been shown to provide antimicrobial defense against harmful pathogens like Staphylococcus aureus and Escherichia coli. It may also help reduce fatigue, support athletic performance, and improve insulin sensitivity.
In clinical research, Turkey Tail has shown promise in addressing specific health concerns. For instance, a 2021 study published in Advanced Therapies demonstrated the effectiveness of a Coriolus versicolor-based vaginal gel in treating high-risk HPV infections in 38 women. Another study involving 91 women with HPV found that 84.9% of participants using a Turkey Tail–based gel had normal pap smears after six months, compared to 64.5% in the control group.
Practical Usage in Daily Routines
Due to its tough texture, Turkey Tail is typically consumed in processed forms such as extracts, tinctures, or supplements. Capsules, powders, and herbal teas are convenient ways to incorporate this mushroom into your daily routine. Dosages often range from 1 to 3 grams per day, but it’s essential to follow product recommendations and consult a healthcare provider before starting.
When choosing a supplement, look for organic options that are third-party tested and use dual extraction methods to retain the valuable PSP and PSK compounds. For example, Brain Wave's Turkey Tail Mushroom Tincture ($24.99) offers a dual-extracted formula designed to support gut and immune health. A few drops can easily be added to your morning smoothie, tea, or any beverage of choice.
To amplify the stress-relieving effects of Turkey Tail, pair it with healthy lifestyle practices. Regular exercise, spending time in nature, mindfulness, a balanced diet, and sufficient sleep all work together to enhance the mushroom’s adaptogenic properties and promote your body’s natural stress management.
Next, we’ll explore how Maitake mushrooms contribute to stress relief and overall wellness.
6. Maitake
Maitake, often called hen-of-the-woods, is known for its ability to support the body during stressful times. This mushroom stands out for its natural components that may help promote relaxation and mental clarity. One of its key compounds, linoleic acid, has been studied for its potential to ease tension and sharpen focus.
Stress-Relieving Properties
Maitake is celebrated for its calming effects. Acting as a natural relaxant, it may help reduce stress-related fatigue and encourage a sense of calm. Its unique nutrients are thought to support mental clarity, making it a helpful ally during demanding moments.
Key Health Benefits
While Maitake is prized for its stress-relieving qualities, it also offers a wide range of health benefits. Packed with polysaccharides, antioxidants, vitamins, and minerals, including vitamin D, it supports overall wellness. The bioactive compounds in Maitake, like its polysaccharides, are known to enhance immune function and provide antioxidant protection. Interestingly, Maitake has been shown to have more potent antioxidant properties compared to Reishi and Lion's Mane extracts.
Practical Usage in Daily Routines
Maitake is easy to incorporate into your daily life, whether fresh or in supplement form. Fresh Maitake mushrooms can elevate dishes like pasta, hot pots, soups, stews, and sautés - essentially any recipe that calls for mushrooms. For those who prefer supplements, liquid concentrates or capsules are widely available. One popular option is Maitake D-Fraction, a concentrated extract containing the mushroom's most beneficial compounds. Some people take Maitake supplements 10–15 minutes before exercising to potentially enhance its stress-relieving effects. Pairing Maitake with vitamin C may also amplify its benefits, and its nutrients help maintain balanced energy levels throughout the day.
Important Note: If you’re managing blood sugar levels with medication, consult your healthcare provider before adding Maitake to your routine, as it may influence glucose levels.
Whether enjoyed fresh or as a supplement, Maitake can be a gentle yet effective addition to your stress management toolkit.
Mushroom Comparison Chart
Here's a quick look at how different mushrooms can help with stress, their common forms, and tips for using them effectively.
| Mushroom | Key Stress Benefits | Common Forms | Best Usage Tips |
|---|---|---|---|
| Reishi | Promotes relaxation, supports the nervous system, and aids sleep | Tinctures, gummies, capsules, teas | Enjoy as a warm evening drink to unwind and improve sleep quality |
| Lion's Mane | Eases anxious feelings, boosts mental clarity, and supports brain health | Tinctures, powders, capsules, gummies | Stir into your morning coffee or blend into smoothies for a mental lift |
| Cordyceps | Enhances stress resilience, reduces anxiety, and balances adrenal function | Tinctures, capsules, powders, teas | Take in the morning or afternoon; pair with tea or lemon water for steady energy |
| Chaga | High in antioxidants, helps combat stress and anxiety | Tinctures, powders, capsules, teas | Combine with coconut water and sea salt for a refreshing, antioxidant-packed drink |
| Turkey Tail | Strengthens immunity during stress and supports overall health | Tinctures, capsules, powders, teas | Mix powder into oatmeal or energy bites for daily immune care |
| Maitake | Acts as a natural relaxant, eases stress-related fatigue, and sharpens mental focus | Fresh mushrooms, capsules, liquid concentrates | Cook fresh in soups or pasta, or add supplements to your routine for convenience |
Each form of mushroom supplement offers its own perks. Tinctures are fast-acting and highly potent due to sublingual absorption, gummies are easy to take on the go, powders blend seamlessly into meals and drinks, and capsules ensure consistent dosing. Choose what works best for your lifestyle.
"For quick relief and efficacy, tinctures are the most effective and fast-acting option. Their ability to be absorbed under the tongue means they take effect quickly, and their potency is preserved without the need for digestion".
If you're looking for high-quality options, Brain Wave offers organic, sustainably grown mushroom supplements tailored for stress management. Their lineup includes superfood mushroom gummies featuring all six stress-relieving mushrooms, as well as individual tinctures for targeted support.
Consistency matters when it comes to getting the most out of mushroom supplements.
"The most effective functional mushroom product is the one you regularly take. The best way to choose is to consider where in your daily routine you plan on taking your mushrooms, and then pick the type of product that most smoothly fits in with that routine".
Start with a mushroom that aligns with your main stress concerns and gradually explore others as you become familiar with their benefits. Each one can play a unique role in enhancing your daily wellness routine.
Conclusion
Functional mushrooms offer a natural way to help the body manage stress by interacting with the HPA axis, enhancing resilience to various stressors.
Each type of mushroom brings its own set of advantages. As Tiffone Powers-Parker, MS, RD, a dietitian and nutritionist with Banner Health, explains:
"Functional mushrooms have special nutrients and compounds not usually found in grocery store mushrooms. They're full of antioxidants, beta-glucans and other nutrients that support immunity and overall health".
Whether you’re looking to improve sleep with Reishi, boost mental focus with Lion’s Mane, or maintain steady energy levels with Cordyceps, there’s a mushroom to match your health goals. The key to unlocking these benefits lies in consistent use, as adaptogenic effects often take several weeks to fully develop. Powers-Parker emphasizes:
"Always choose high-quality products from trusted brands. Start with a small dose and see how your body responds".
For those starting their journey, Brain Wave’s sustainably grown, organic mushroom products are a great option. Their superfood gummies and individual tinctures are crafted using dual-extraction methods and a proprietary growth process, ensuring top-notch potency and effectiveness.
Functional mushrooms also cater to vegan, organic, and clean-label lifestyles, making them a versatile choice. As Powers-Parker points out, they seamlessly fit into a variety of dietary preferences. With the global adaptogenic mushroom market valued at $11.2 billion in 2022, it’s clear their popularity is only growing.
FAQs
Which mushroom should I choose to help manage my stress?
When it comes to managing stress, the best mushroom for you depends on what you’re looking to address. Reishi is well-known for its calming properties, making it a great option for reducing anxiety and promoting relaxation. If you’re aiming to improve mood and sharpen your focus, Lion’s Mane is an excellent choice, as it supports cognitive health and emotional balance. For those needing an energy boost while keeping stress in check, Cordyceps can be incredibly helpful. Mushrooms like Chaga and Turkey Tail, often classified as adaptogens, can also help strengthen your body’s ability to handle stress over time.
You can easily add these mushrooms to your daily routine with tinctures, gummies, or teas. Just make sure to opt for high-quality, sustainably sourced products to get the most out of their benefits.
Are there any side effects or precautions to consider when adding these mushrooms to my daily routine?
While functional mushrooms are generally considered safe for most people, some might experience minor side effects like an upset stomach, nausea, dizziness, or headaches. In rare instances, allergic reactions could occur. Certain types, such as Reishi, may have blood-thinning properties, which could raise the risk of bleeding - especially for individuals taking blood-thinning medications.
If you're pregnant, nursing, or managing a medical condition, it's a good idea to check with a healthcare provider before adding these mushrooms to your regimen. To play it safe, start with small amounts to see how your body reacts, and stick to the recommended dosages to reduce the chance of any unwanted effects.
What are the best ways to use functional mushrooms for stress relief?
The best way to tap into the stress-relieving perks of functional mushrooms is by making them a regular part of your daily life. They come in various forms like powders, capsules, teas, tinctures, and can even be blended into recipes like smoothies or soups for added ease.
For a simple approach, try stirring mushroom powders or tinctures into hot water, coffee, or tea. It’s a quick way to enjoy their soothing effects while keeping yourself hydrated and calm throughout the day.