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For centuries, certain species of nutrient-rich edible mushrooms have played an essential role in many cultures, particularly in Asia. Among the most well-known are Lion's Mane, Cordyceps, Reishi, Chaga, as well as Shiitake, Maitake, and Oyster mushrooms.

These mushrooms are available as dietary supplements, concentrated in natural bioactive compounds (polysaccharides, triterpenes) and easily integrated into a sports or nutritional routine.

Origin and characteristics of the main mushrooms used in dietary supplements

Among the thousands of mushroom species identified worldwide, some hold a special place in diet, scientific research, and the world of dietary supplements. These mushrooms are studied for their natural composition rich in molecules of interest such as polysaccharides, beta-glucans, triterpenes, and certain compounds specific to each species.

Their use dates back centuries in various Asian traditions. Today, they are offered in various forms, including mushroom dietary supplements in capsules, to facilitate their integration into a daily routine.

Shiitake (Lentinula edodes): an emblematic Asian mushroom

Originating from East Asia, particularly Japan, China, and Korea, Shiitake (Lentinula edodes) is one of the most cultivated edible mushrooms in the world. Also known as Oak mushroom, it grows naturally on the dead wood of deciduous trees and is traditionally cultivated on logs or wood-based substrates.

Recognizable by its brown cap, which can range from light brown to dark brown, Shiitake has a firm texture and a woody flavor highly appreciated in cooking. Beyond its culinary use, it is also widely present in mushroom-based dietary supplements.

Its natural composition notably includes:

• polysaccharides, including lentinan, a beta-glucan studied in scientific literature;
• B vitamins;
• vitamin D when exposed to UV;
• minerals and trace elements such as potassium, phosphorus, magnesium, zinc, iron, and manganese.

As a dietary supplement, Shiitake is generally offered in extract or powder form, particularly in mushroom capsules, allowing for practical use.

Reishi (Ganoderma lucidum): a traditional mushroom studied for centuries

Reishi (Ganoderma lucidum), sometimes called "Lingzhi" in Chinese tradition, is a mushroom known for centuries in Asia. It grows naturally on the trunks and stumps of deciduous trees in humid forests, particularly in China, Japan, and Korea.

Its appearance is easily identifiable: its reddish-brown cap has a shiny surface and a particularly hard texture. Unlike classic edible mushrooms, it is rarely consumed directly due to its tough texture. It is therefore mainly used in extract form.

Reishi contains several families of compounds studied by researchers:

• triterpenes, especially ganoderic acids;
• polysaccharides, including certain beta-glucans;
• sterols;
• various phenolic compounds.

It also contains certain minerals such as potassium, phosphorus, calcium, magnesium, zinc, copper, and selenium.

Today, Reishi dietary supplement is primarily available in capsule form or concentrated extracts, allowing the preservation of naturally occurring compounds in the mushroom.

Lion's Mane (Hericium erinaceus): a mushroom recognizable among all

Lion's Mane, also called Hedgehog mushroom, gets its name from its unique appearance. Unlike classic mushrooms with a cap and stem, it forms a white mass composed of long hanging filaments resembling a mane.

Naturally present in temperate forests of Asia, Europe, and North America, it grows mainly on deciduous trees like beech. It is now widely cultivated to meet the growing demand for dietary supplements.

Lion's Mane is the subject of much scientific research due to its particular composition, notably:

• hericenones present in the fruiting body;
• erinacines primarily found in the mycelium;
• polysaccharides, especially beta-glucans.

Nutritionally, it also contains:

• B vitamins;
• minerals such as potassium, zinc, and iron.

Lion's Mane supplement is generally offered in capsule or extract form, a format appreciated for its ease of use.

Cordyceps (Cordyceps militaris): a mushroom with particular origins

Cordyceps is a genus of mushrooms particularly well-known in Asian traditions. Among the species used in dietary supplements, Cordyceps militaris is today one of the most common thanks to controlled cultivation possibilities.

In nature, certain Cordyceps species have a particular development mode associated with insects. The versions used in dietary supplements generally come from controlled cultures.

Cordyceps notably contains:

• polysaccharides;
• nucleosides like cordycepin;
• various bioactive compounds studied in scientific research.

It is primarily offered in extract or Cordyceps capsules form, to concentrate the naturally present components.

Chaga (Inonotus obliquus): a mushroom from cold regions

Chaga (Inonotus obliquus) grows mainly in cold regions of the Northern Hemisphere, particularly in Siberia, Scandinavia, Canada, and certain parts of Asia.

Unlike classic mushrooms, it forms a black mass called a "concretion" that develops on certain trees, mainly birch trees.

Chaga is studied for its natural composition including:

• polyphenols;
• melanins;
• polysaccharides;
• triterpenes.

Traditionally used as an infusion, it is now available as a dietary supplement in extract or powder form.

Maitake (Grifola frondosa): a mushroom appreciated in cooking and as a supplement

Maitake is a mushroom native to Asia but also present in some European and North American forests.

It generally grows at the base of trees, especially oaks and chestnut trees, forming clumps composed of numerous grayish-brown caps.

Its composition notably includes:

• polysaccharides;
• beta-glucans;
• minerals such as potassium, phosphorus, and magnesium.

Maitake is used both in cooking and as a dietary supplement, often in the form of extracts or capsules.

Oyster Mushroom (Pleurotus ostreatus): a common mushroom with recognized nutritional qualities

The Oyster Mushroom (Pleurotus ostreatus) is one of the most cultivated edible mushrooms in the world. It grows naturally on the dead wood of deciduous trees and is now produced on a large scale for food.

Recognizable by its fan-shaped cap, usually gray, beige, or brown, the Oyster Mushroom has a slightly fibrous texture and a mild flavor.

Its composition notably includes:

• vegetable proteins;
• fibers;
• B vitamins;
• minerals such as potassium, phosphorus, and zinc;
• naturally present polysaccharides.

It can also be used in certain mushroom-based dietary supplement formulations.

How to choose a mushroom-based dietary supplement?

Given the increasing diversity of offerings in the dietary supplement market, here are the four fundamental criteria to consider to ensure the quality, efficacy, and traceability of your mushroom-based supplement.

1. Ingredient Quality

Opt for mushrooms cultivated under controlled conditions, free from pesticides, heavy metals, and chemical solvents.

2. Supplement Form

Mushroom-based supplements are primarily available in capsule form, highly appreciated for their practicality and ease of dosage. They require no preparation, are easily transportable, and allow for regular absorption.

3. Concentration and Standardization of Active Ingredients

A quality product should indicate the content of bioactive compounds, especially beta-glucans. Prefer extracts standardized to a certain percentage of polysaccharides or triterpenes.

4. Certifications, Traceability, and Manufacturer Transparency

Look for products from manufacturers who are transparent about their production and testing methods.

Precautions for using mushroom-based supplements

Although mushroom-based dietary supplements are generally well-tolerated, their use should be part of a responsible approach.

1. Seek prior medical advice

Before starting supplementation, it is strongly recommended to consult a qualified healthcare professional, especially if you are currently taking medication or have specific conditions. Certain active substances present in mushrooms can interact with treatments or affect sensitive physiological functions.

2. Respect recommended dosages

Each product has a specific concentration of active components, depending on the extraction method used and the part of the mushroom employed. It is therefore essential to follow the doses indicated by the manufacturer or, ideally, the recommendations of a healthcare professional. Overdosing can sometimes lead to undesirable effects or poor tolerance.

Mushroom Dietary Supplement: In Summary

Mushrooms used in dietary supplements, such as Reishi (Ganoderma lucidum), Lion's Mane (Hericium erinaceus), Shiitake (Lentinula edodes), as well as Cordyceps, Chaga, Maitake, or Oyster Mushroom, have particularly interesting nutritional and biochemical profiles.

They naturally contain various compounds studied by scientific research, notably beta-glucans, polysaccharides, triterpenes, polyphenols, and even molecules specific to certain species such as the hericenones and erinacines of Lion's Mane. They also provide various nutrients such as minerals, trace elements, and, for some species, vitamins.

In the form of a mushroom dietary supplement, especially in capsules, these ingredients are offered as powder or extracts to facilitate their daily use and better control the amount of ingredients provided.

The quality of a mushroom-based dietary supplement, however, depends on several essential criteria: the origin of the raw materials, cultivation conditions, the part of the mushroom used (fruiting body or mycelium), the extraction method, and transparency regarding composition and controls.

Source

1. Galappaththi, M. C. A., et al. (2023). A Review of Ganoderma Triterpenoids and Their Bioactivities. Biomolecules, 13(1), 24. DOI: 10.3390/biom13010024