10 Astounding Health Benefits of Mushrooms

If you’ve gotten the sense that mushroom breakthroughs and trend items have been popping up like, you know, mushrooms, it’s not your imagination. Medical, culinary and beauty experts have all been expanding on what our ancestors began to discover thousands of years ago. Hippocrates the Greek physician recognized the amadou mushroom as an anti-inflammatory and wound cauterizer around 450 BC. Scientists have classified more than 14,000 species of mushrooms so far. About 3 percent of those are poisonous, so you should make sure you know what you’re doing before you head into the woods with a basket, but around 4 percent are considered delicacies — and at least 270 are known to have therapeutic properties.

So, which mushrooms deserve your attention? And how should you use them? "It’s important for consumers to realize just because something is considered natural doesn't mean someone won’t react to it or have an allergy to it," notes Anthony M. Rossi, a dermatologic surgeon at Memorial Sloan Kettering Cancer Center in New York City. When it comes to, say, improving your skin with mushroom extracts (as an endless array of buzzy cosmetic ads now promise you can), “I think one of the biggest questions is how well these substances actually penetrate the skin to cause an effect,” explains board-certified dermatologist Shoshana Marmon, assistant professor and director of clinical research in the department of dermatology at New York Medical College in New York City. “It is important to really understand if the benefits derived from ingestion of these mushroom extracts are replicated when applied as an ointment or cream.” And in many cases, that research is ongoing. Here, then, is what we know so far — and how you can eat and shop accordingly.

Hericium erinaceus — a shaggy white puffball better known by its descriptive common name, the lion’s mane mushroom — is gaining attention as a dietary supplement that could have a beneficial effect on cognitive impairment. In a 2019 study, “authors point to the high content of plant bioactive compounds that may improve brain health by reducing aspects that contribute to degeneration,” explains Kristin Kirkpatrick, a registered dietitian-nutritionist at Cleveland Clinic. According to a 2019 research review, other studies to date have also had positive results, and clinical trials are underway for lion’s mane products that could help prevent and improve symptoms of neurological afflictions like Alzheimer’s and Parkinson’s disease.

A 2017 study found that lion’s mane has no known toxicity or side effects, but as with all new-to-you supplements, it’s best approached with your doctor’s guidance. If you’d like to try these mushrooms as a gourmet foodstuff that just happens to boost brain power, in turn, you can find them in Asian and specialty markets — or grow your own with a mini-kit from Far West Fungi.

“Although mushrooms have a long history of use in Chinese medicine, mainly as edible supplements, their incorporation into skincare is more recent,” Dr. Marmon notes. “Newer studies suggest that the antioxidant, anti-inflammatory, anti-bacterial and lightening properties of these extracts are also effective when integrated into topical formulations.” Both shiitake and reishi mushrooms, for example, have active compounds that can help treat rosacea. Try toning and balancing angry skin with a gentle, reishi- and shiitake-fortified spray or a cleanser with cordyceps and reishi.

When dry outdoor conditions (or the arid, heated indoor spaces we move in over the winter) irritate and steal the dewiness from your skin, look to Mother Nature’s super-humectants for relief. “Snow mushroom (Tremella fuciformis) has been used in Asian herbalism and skincare for a long time and is considered to have superior hydrating properties; specifically, it can hold many times its weight in water,” says Dr. Marmon. “In one study, researchers incorporated this extract into hand sanitizer (which is usually very drying) and found some benefit in moisturization. Although there is limited published evidence available in Western scientific literature demonstrating its hydrating properties, there are multiple studies that discuss its potential to decrease inflammation and inhibit sun damage.” Experience snow mushrooms’ rejuvenating effects with a hydrating mist that happens to be the perfect size to bring along on flights.

A massive new population-based study using data from almost 25,000 American adults found that those who consumed mushrooms had lower odds of depression than those who didn’t. Though researchers don’t yet know the specifics of that link, they know that mushrooms boast bioactive compounds like the antioxidants ergothioneine and glutathione, vitamin B12 and anti-inflammatory agents that have the potential to help reduce anxiety. Study authors didn’t observe a dose-response relationship between mushrooms and reduced depression (that is, more ‘shrooms didn’t work out to more benefits), so you don’t have to become a full-time fungivore to act on their findings. Aim to eat a variety of mushrooms on a regular basis and you’re on the right track. For inspiration, check out The Mushroom Council's seriously extensive recipe library.

Piling your plate high with mushrooms could significantly decrease your odds of developing cancer (and more is definitely more in this case). In 2021, a meta-analysis from Penn State that examined four decades of research found a significant dose-response relationship between mushroom consumption and risk of cancer. Subjects who ate 18 grams of mushrooms per day — that is, between an eighth and a quarter of a cup — had a 45% lower overall risk of cancer compared to those who didn’t eat mushrooms.

As in the aforementioned depression study, mushrooms’ potent antioxidants are likely benefactors here. “You need an influx of antioxidants to counter free radical damage, which is a process that destabilizes cells,” explains registered dietitian-nutritionist Samantha Cassetty, co-author of Sugar Shock. “Over time, too much free radical damage can pave the way for diseases, like heart disease, cancer and neurodegenerative diseases, but if you eat an antioxidant-rich diet, it can help keep this process in check.”

Speaking of heart disease, it’s worth noting that mushrooms are useful as a seasoning swap for those looking to reduce their sodium intake without compromising on flavor. Umami, which literally means “delicious” in Japanese, is part of what makes mushrooms so appealing to the palate. Sometimes called the "fifth taste" along with sweet, sour, bitter and salty, umami is described as the deep flavor found in foods like soy sauce, meat, Parmesan cheese, anchovies and mushrooms. In place of salt, mushrooms play up dishes’ sweetness, reduces bitterness and makes us feel more full and satisfied. Mushrooms are also a spectacular source of protein and fiber. “Mushrooms play a role in supporting your gut health thanks to their prebiotic fiber,” Cassetty says. “This type of fiber helps nourish the beneficial microbes in your gut. Basically, all roads to health begin with a healthy gut, so it’s critical to nurture your gut environment.” Ready to update your spice rack? Try shelf-stable, versatile mushroom powder.

Essential fatty acids, as their names imply, are musts for us to reduce blood cholesterol and metabolize food, among other things. And our bodies can’t produce them on their own. Like vegetables, nuts and oily fish, mushrooms are an excellent source of essential fatty acids. But as researchers found in 2019, their lipid profiles (which contain high levels of heart-healthy, insulin-regulating linoleic, oleic and linolenic acids) are especially excellent, and they’re “an important source of essential fat acids for a human health diet.”

“Certain mushroom extracts reportedly have strong antioxidant properties that could potentially mitigate environmental insults,” Dr. Marmon says. “In one study, cauliflower mushroom extract in particular was shown to improve facial wrinkles and protect against UVB irradiation.” Other varieties show promise as well: “Another extract from the common shiitake mushroom (Lentinula edodes) contains ergothioneine, which has antioxidant and anti-inflammatory properties and has been featured in a number of skincare products.”

Dr. Marmon suggests considering mushrooms one part of a larger skincare regimen.“Although mushroom extracts have significant potential in cosmeceuticals, most of the research has been performed under laboratory conditions rather than in real people, and well-controlled studies showing significant improvement in anti-aging are limited,” she says. “For me, I would use these agents in combination with other ingredients, such as retinoids to simplify your routine and get the most benefit out of your skin care regimen.” Try applying a multi-correcting serum with turkey tail, chaga and snow mushroom immediately after cleansing your face.

A-listers and influencers are fond of touting ‘anti-inflammatory’ diets, but that label can be applied (and misapplied) to just about any foodstuff. What scientists mean when they talk about anti-inflammatory food is that it inhibits responses that can lead to irritation and chronic disease. And mushrooms are quite good at that inhibition. One caveat: Researchers have found that mushrooms’ anti-inflammatory compounds could be susceptible to heat or prone to evaporation, so it’s worth your while to enjoy them raw or lightly cooked.