Curious about functional mushrooms? Start with these 5

Interest in functional mushrooms has grown rapidly in recent years, with everything from mushroom coffee to mushroom powders appearing on supermarket shelves and social media feeds – even the much-loved Clarkson’s Farm series. But what exactly are functional mushrooms and are mushrooms good for you?

“Functional mushrooms is a non-scientific wellness industry term used to describe mushrooms that are valued not only as foods but also for their naturally occurring bioactive compounds, such as beta-glucans, polysaccharides, polyphenols and triterpenes,” says Olivia.¹

Unlike everyday culinary mushrooms such as button or chestnut mushrooms, functional mushrooms are often consumed as extracts, teas, capsules or mushroom powder.¹ Though, it's important to distinguish between eating mushrooms as foods and taking concentrated mushroom extracts. The nutritional benefits of edible mushrooms are generally better established than many of the proposed benefits associated with mushroom supplements.

Known as the ‘mushroom of immortality’ in traditional Chinese practices, the reishi mushroom (Ganoderma lucidum) is one of the best-known functional fungi. When people search for reishi mushroom benefits, they're often interested in its long history of use in traditional wellness practices. Modern research is ongoing, with scientists investigating its potential role in areas such as heart health and men's health. However, more high-quality human studies are needed before firm conclusions can be drawn.

Appearance: reishi has a glossy, reddish-brown cap with a distinctive varnished appearance.

The lion's mane mushroom (Hericium erinaceus) is instantly recognisable thanks to its unusual appearance and growing popularity in wellness products. Much of the interest around lion's mane benefits centres on brain health and cognitive function.² Some small human studies have explored cognitive outcomes, but larger well-designed trials are needed before conclusions can be drawn.² Even so, lion's mane has become a popular ingredient in mushroom coffees, functional beverages and supplement blends. 

Appearance: it forms cascading white spines that resemble a lion's mane

The shiitake mushroom (Lentinula edodes) is both a functional mushroom and a culinary favourite. Among the most widely consumed mushrooms in the world,³ cooked shiitake mushrooms contain many key nutrients including magnesium, phosphorus and fibre. Interest in shiitake mushroom benefits often focuses on their nutritional profile and the beta-glucans they contain.⁴ Research continues to explore whether these compounds can support overall wellness and nutrition as part of a balanced diet.⁴

Appearance: shiitake mushrooms have broad brown caps and pale stems

The chaga mushroom (Inonotus obliquus) looks very different from the mushrooms typically found in the kitchen. Interest in chaga mushroom benefits is often linked to its naturally occurring antioxidants and polyphenols. While lab studies have shown promising findings, research in humans remains limited and ongoing. Its distinctive flavour has also made it a popular addition to functional drinks and wellness blends.

Appearance: dark, charcoal-like growths found on birch trees 

Also known as the ‘hen of the woods’, the maitake mushroom (Grifola frondosa) is both edible and functional. Maitake has a long history of use in Japanese cuisine and traditional practices. Researchers are currently investigating the bioactive compounds found within maitake and how they may contribute to health and wellbeing.

Appearance: large clusters of overlapping grey-brown fronds

“Mushroom powders and extracts are often added to coffee, smoothies, hot chocolate, oats, soups or broths,” says Olivia. “For those who prefer a more convenient format, capsules and tinctures are also widely available.” However, it's important to remember that mushroom supplements aren’t a substitute for whole foods. While interest in mushroom extracts continues to grow, the nutritional benefits of edible mushrooms as foods are generally better established. Culinary mushrooms can still play an important role in a balanced diet. Here are some ways to incorporate functional mushrooms into your routine:

Mushroom supplements have become increasingly popular as interest in functional foods continues to grow. Many people choose supplements because they're convenient and offer a concentrated source of mushroom extracts. “However, though functional mushrooms are popular in wellness circles, the evidence is still evolving. Much of the current research has been conducted in laboratory studies, animal models or small human trials rather than large-scale clinical studies,” says Olivia.⁴

Functional mushrooms have moved from niche wellness circles into the mainstream, appearing in everything from coffees and powders to capsules and cooking ingredients. While many of the most talked-about mushrooms have long histories of traditional use, research into their potential health effects is still evolving. It's worth approaching them with curiosity and keeping expectations grounded in the available evidence.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.