Functional Mushrooms

12 Mar 2025 16:03PM by Head of Nutrition

Virgin Active_Chiswick Riverside_Kauai 2_December 24

Stay in the loop and join the Virgin Active mailing list

Functional mushrooms, like Lion’s Mane and Reishi, have been doing the rounds for a number of years. From capsules to powders and coffee, the use of these functional foods has grown, particularly since 2019, as people search for more immune-boosting foods and supplements.

These functional mushrooms are part of a group of foods called nutraceuticals, which include foods like probiotics and green tea. But what are they, how do they work and do the effects last?

What are nutraceuticals?

The word ‘nutraceutical’ is a combination of the word ‘nutrition’ and ‘pharmaceutical’ - which tells you a lot about the types of foods that fall into this category.

Nutraceuticals are products that come from existing food sources and give us health benefits that go beyond our basic nutrition needs, like giving us energy through carbs. Their properties have been shown to support overall health and prevent or manage disease.

But, it’s important to note that while nutraceuticals can do a great deal for our health, they shouldn’t be used to directly replace wholefoods.

What makes a nutraceutical?

Nutraceuticals are products like functional foods (more on this later), dietary supplements and medicinal foods. In order to be classed as a nutraceutical, they typically need to support specific benefits for your health.

Some key characteristics include:

Bioactive compounds: These are naturally occurring ingredients that impact the way our body works. Omega-3 fatty acids, polyphenols, flavonoids and fibre are good examples.
Health benefits: Nutraceuticals should include properties like improving heart health, immune function, digestive health or reducing inflammation.

You might be surprised to know that you’re already taking some form of nutraceutical. Like:

Fish oil supplements which are rich in omega-3 fatty acids to support heart health, joint health and brain function.
Curcumin supplements which are taken from turmeric and known for their anti-inflammatory properties.
Probiotic supplements which contain a particular bacteria that improves gut health.
Green tea extract which is rich in antioxidants like catechins that have multiple health benefits, including speeding up your metabolism.

Let’s dive into some specific nutraceuticals a little bit more.

Functional foods - what are they and where can I get them?

Functional foods are a type of nutraceutical derived from a wholefood.

At Virgin Active, we’re all about a wholefoods approach to nutrition. So, we always recommend adding natural wholefoods into your diet before heading to the vitamins aisle.

When we say ‘functional foods’, here’s what we mean…

Fortified foods - these are foods where nutrients have been added, like vitamin D-fortified milk, iron and folic acid-fortified flour and bread or calcium-fortified orange juice.
Probiotic-rich foods - these are foods like yogurt, kefir and fermented vegetables which contain probiotic bacteria known to support gut health.
Omega-3 rich foods - these are foods like oily fish (including salmon, mackerel, anchovies, sardines and herring), flaxseeds and chia seeds.
Wholegrains - that’s foods like oats, quinoa and brown rice which are high in fibre to help your digestion, and may reduce the risk of heart disease.
Antioxidant-rich foods - some antioxidant-rich foods include blueberries, citrus fruits, spinach and broccoli, which fight oxidative stress and inflammation.

Now let’s talk about: functional mushrooms

Functional mushrooms are a type of functional food which can contain bioactive compounds such as polysaccharides, beta-glucans, terpenoids and other phytonutrients. These types of nutrients are thought to help your immune system, brain health, stress levels and contribute to your overall wellbeing.

Unlike cooking mushrooms, functional mushrooms are associated with medicinal and therapeutic properties. Let’s take a look at some of the most well-known ones…

Reishi mushrooms used to support the immune system, reduce stress, improve sleep quality and for better heart health.
Lion’s mane which is popular for brain health, memory and regenerating nerves.
Chaga which is known for a high level of antioxidants that may fight oxidative stress, help your immunity system and support overall health.
Cordyceps which are used to boost energy, improve your stamina and athletic performance, support lung health, improve the way you use oxygen, produce energy and to enhance sexual function.
Maitake which supports your immune system with healthy blood sugar levels, weight management and improve your all-round health.
Turkey tail which fight infections, improve gut health and supports our body’s natural defence mechanisms.
Shiitake which supports heart health, cholesterol levels, immune system and overall long life.

Are functional mushrooms safe?

More studies, particularly human clinical trials, are needed to fully understand the benefits of functional mushrooms. But there is a growing base of scientific evidence which supports the positive health benefits.

Many of the studies that have been done have used animals or been lab-based, alongside a few small scale human studies. But they already show promising effects for your immune system, brain function, stress management, protecting your nerve cells and improving energy levels.

Functional mushrooms are generally safe for most people, depending on the type of mushroom, dosage and your individual health background. Like anything new, it’s always best to chat to your healthcare provider about whether functional mushrooms are the right step for you. Once you’ve done that, here’s what you can do.

How can I start taking functional mushrooms?

Start on a low dose to see how your body responds. Then increase the dosage gradually, if needed.
Do you research before combining mushrooms.
Choose high-quality supplements from trusted brands.

Speaking of trusted brands, you want to find a company that is transparent about where their products are sourced, what ingredients they contain and how they test for contaminants. Here are some things to look out for:

Organic certification
Third party testing
Transparency
The type of mushroom - you want a brand that uses the actual mushroom (aka the fruiting body), rather than the root system since the actual mushroom contains more bioactive compounds
Extraction method

Interested in giving nutraceuticals a try? Remember: try to get them through wholefoods first before moving onto supplements.

Ready to dive deeper with your personal nutrition? Check out Nutrition Coaching available at Virgin Active.

Not yet a member? Find your nearest club and start your membership today.