Can Reishi Mushrooms Help To Reduce Stress And Anxiety?

Introduction 

Welcome to the world of Reishi, the ancient, possibly modern, fungi that might be nature’s answer to the stresses and mental anxieties of modern life. These fungi might be the soporific mushrooms you’re looking for. 

Brief history and traditional use

For countless generations, the mushroom Ganoderma lucidum or Reishi (known in second-century TCM medical manuscripts as ‘the demon mushroom’) was known as the ‘Mushroom of Immortality’, the supreme tonic in Eastern medicine, capable of enhancing vitality and promoting longevity.¹ A prized medicinal fungus from the ‘damp woods’ that emerged from the mists of the ancient forests in eastern China, Taiwan, Korea and Japan, Reishi was, and still remains, an important remedy in traditional Chinese medicine (TCM).

The character for ‘Reishi’ is composed of the sign for ‘spirit’ and the sign for ‘king’. Throughout China and East Asia, myths of various forms of this slimy-capped mushroom clearly conveyed the message that eating it afforded both longevity and powerful protection. In second-century TCM medical manuscripts, Reishi was called ‘you ni’ or ‘cohong’, also known as ‘renshenghuang’.

Overview of reishi mushrooms

Reishi mushrooms are a group of polypores found on wood, with a glossy shell and woody feel, and whose bioactives such as polysaccharides, polyphenols, and triterpenoids are speculated to modulate certain pathways in the human body for health benefits.²

Popularity in alternative and complementary medicine

In recent decades, Reishi mushrooms have been brought into the fold of Western alternative and complementary medicine alongside a comprehensive array of adaptogenic mushroom extracts. They continue to be popular due to the claims of their health benefits - many of which are supported by a growing body of science in the Western world. If you’re someone who endorses all things ‘natural’, or are curious about what Reishi might be able to do for you, you should know the scientific community is beginning to study Reishi more wisely.

Understanding stress and anxiety

Before going any further, to understand why Reishi mushrooms might offer a way out, we need to understand what we’re dealing with. Stress and anxiety are very real and meaningful parts of the human experience.

Definition of stress and anxiety

Stress is how your body responds to a challenge or demand. It’s often brought about by changes, whether good or bad.¹ Anxiety is a reaction that commonly occurs alongside incorrect stress management and involves feelings of nervousness, worry and fear – often, but not always, about things that might happen in the future.^2,4

Common causes and symptoms

Causes can be personal (life changes, work pressures) or broader socio-economic in nature, and they can translate to a racing heart, headaches or irritability; a change in sleeping patterns or other behavioural manifestations. Awareness of these signs can be the first step to containment.

Impact on health and well-being

Meanwhile, the cumulative toll of stress and anxiety that goes unbridled can be devastating. Chronic stress (and chronic anxiety) has been linked to heart disease, diabetes and depression, among other conditions. And, anxiety disorders can upend life as you know it, causing you to miss out on certain events in order to avoid dealing with your anxiety – a behaviour that can cut you off from others and, if left unchecked, lead to even more serious mental health disorders.

Knowing these things about stress and anxiety might just be enough to put you back in the driver’s seat and help you find a remedy, if only temporarily, that can mitigate your symptoms. Reishi mushrooms have ‘put me back in the driver’s seat’, buoyed along my journey by some research questions we will turn to below. 

Active compounds in reishi mushrooms

The more fungi are peeled back, it seems, the greater their pharmacological array of bioactives that each contribute to its realm of healing. 

Bioactive components

Other compounds, such as polysaccharides, triterpenes and peptides are present.⁸ Polysaccharides, for example, show immune-modulating effects and play a role as prebiotics in the gut, which maintain the population of beneficial bacteria essential for health.⁹ Triterpenes, one of the two prominent groups of compounds in Reishi, have been the subject of in vitro and animal studies on the hepatoprotective, cholesterol-lowering and anti-inflammatory properties.

Potential mechanisms of action on the body

These immune-enhancing actions may be how polysaccharides act. It has been suggested that they modulate the immune response to stress and may contribute to an anti-anxiety action.¹¹ Additionally, triterpenes have a molecular structure that allows them to bind to multiple cell pathways, which may provide a relaxing effect on the nervous system.¹² Exactly how these components work is yet to be fully understood, but it may be their synergy that makes Reishi a potential adjunct to reducing stress and anxiety.

Reishi’s potential for promoting wellness is rooted in the subtle, synergistic interactions of its bioactive compounds with our biological systems – a fascinating area of research ongoing today. 

Scientific evidence supporting reishi's benefits

Yet, the more we learn about this enigmatic fungus, the Reishi mushroom, the more that we must come back to the science on which its health claims are based. 

How reishi mushrooms may help with stress and anxiety

In particular, evidence of how Reishi mushrooms might affect stress and anxiety through a variety of mechanisms warrants further investigation. 

Influence on the central nervous system

The triterpenes from reishi are also proposed to calm the central nervous system, which could help to shut off the stress response.

Modulation of the immune response

Furthermore, the polysaccharides in the Reishi mushroom might have an immunomodulating function, given the known link between chronic stress and immune function.²

Antioxidant properties and their effects

For instance, Reishi components can function as antioxidants, combating the oxidative stress that is often raised in conditions of chronic stress and anxiety.⁸

Hormonal balance and adrenal function

Lastly, Reishi has been shown to help balance hormones and to aid in adrenal function (important for handling the body’s cortisol, a stress hormone).¹⁵

Consumption and dosage

Reishi mushrooms come in multiple forms and methods of consumption for those who choose to try them.

Recommended forms

Reishi is available as extracts standardised to contain specific amounts of bioactive components, as well as in powder forms that can be mixed into foods or beverages. Teas are a traditional, self-rewarding and self-soothing way of preparing reishi that should not be underappreciated.⁹

Dosage guidelines

Recommended dosages vary widely; studies and experts suggest anywhere from 1.5 to 9 grams of mushroom extract daily.¹³ It pays to seek medical advice to find the most appropriate dose for your personal health circumstances.

Duration of Use

The length of time required for the use of Reishi mushrooms to experience benefits also varies. Some of the studies reviewed have delivered Reishi for between six weeks to six months. Users might benefit after a few weeks of consistent use.¹⁶

Potential side effects and considerations

Just like any nutritional supplement – or any other form of health product, for that matter – knowing the adverse effects or the need for consideration before taking it into your system is also vital. 

Known side effects and contraindications

Some people will have what is called ‘Reishi Stomach’, like tummy upset or skin rashes (please note, in my clinical experience we haven’t had any skin issues at all, and reishi actually helps with normal digestion). It is contraindicated for bleeding disorders caution in those with cardiovascular issues not to be used by a pregnant or lactating woman and not to be used a few weeks before surgery because of its antiplatelet property.

Interactions with medications

It may also interfere with anticoagulants (blood thinners), immunosuppressant drugs and chemotherapy agents, so for individuals on these medications, a health professional should be consulted before starting Reishi.¹⁴

Guidelines for safe consumption

If you want to consume Reishi, follow correct moderation and start with the smallest amount and see how your body responds avoid Reishi if you have any of the conditions mentioned above or you’re taking medication to treat them. 

FAQs

Does reishi mushroom help with anxiety?

Reishi mushroom has been traditionally used and is being studied for its potential in helping with anxiety, with some research suggesting its bioactive components may have a calming effect on the nervous system.¹²

Which mushroom is best for anxiety and stress?

Both Reishi and Lion's Mane mushrooms are renowned for their potential benefits in managing anxiety and stress however, Reishi is specifically noted for its adaptogenic properties that may help the body cope with stress.⁸

Is reishi or lion's mane better for anxiety?

Reishi is traditionally used for stress management and may have a calming effect, while Lion's Mane is often associated with cognitive and nervous system support the choice between them for anxiety depends on individual responses and needs.¹¹

How long does it take for Reishi Mushroom to work?

The timeframe for Reishi mushrooms to exhibit effects can vary, with some studies suggesting benefits may be noticed after several weeks of consistent use.¹⁶

Summary

A search for explanations for their role in stress and anxiety has led to the revelation of a complex interplay of bioactive compounds that might support mental health. The mushroom delivers compounds that could help the body respond optimally to stress, perhaps offering a natural approach to blunt anxiety symptoms.²

Traditional use provided an inspiring backstory of Reishi’s calming reputation, and perhaps also some Prozac rage, but research lent a counterpoint, setting more even parameters – promising, yet requiring more rigorous study.¹⁴ The last of the established health claims simply suggested that lots more research is needed to be sure about how much you need to take, what it does and what the risks are. Science has paved the way for researchers to develop ways to integrate Reishi into stress management regimens.