Functional mushrooms are getting more attention for their ability to support weight management and metabolic health. Known for their adaptogenic and nutritional benefits, these fungi are becoming a natural complement to healthy diets and active lifestyles. But can mushrooms actually help with weight loss?
Ultimately, adding functional mushrooms to your routine can enhance your weight loss efforts, but they work best when combined with a balanced diet, regular movement, and healthy habits.
In this guide, we’ll break down the science behind using mushrooms for weight loss, showing you how they might help and simple ways to add them into your daily routine.
What Are Functional Mushrooms?
Functional mushrooms aren’t just for cooking, they’re packed with bioactive compounds like beta-glucans (a type of fiber that supports immune health), polysaccharides (complex sugars that help with immune function), and triterpenes (compounds with anti-inflammatory properties) that can help boost your overall health.
Unlike regular mushrooms, these varieties have been used for centuries in traditional medicine, especially in Eastern practices, for their immune-enhancing, brain-boosting, and metabolism-supporting benefits (1).
Some of the most popular functional mushrooms include Chaga, Lion's Mane, Reishi, and Cordyceps, each of these has its own unique benefits that may help with weight loss by supporting metabolism, increasing energy levels, and maintaining balance.
How Do Functional Mushrooms Aid Weight Loss?
Functional mushrooms may contribute to weight loss through several ways:
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Metabolism support: Some mushrooms have compounds that help regulate metabolism, potentially boosting how many calories you burn (2).
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Appetite regulation: Adaptogenic mushrooms like Reishi can help balance your cortisol levels, which can reduce cravings and emotional eating (3).
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Blood sugar balance: Certain functional mushrooms help regulate blood sugar, preventing insulin spikes that can lead to fat storage (4).
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Energy and performance: Cordyceps can boost energy and improve exercise performance, making it easier to stay active (5).
How Do Functional Mushrooms Aid Metabolism?
Metabolism plays a big role in managing weight, and functional mushrooms might be able to give it a boost in a few different ways.
One is by helping your body make ATP (adenosine triphosphate), which is the main energy source for your cells. ATP fuels essential processes like muscle contractions and metabolism. Cordyceps mushrooms are particularly good at boosting ATP production which helps improve energy levels and endurance. This makes them perfect for anyone who wants to stay active and burn more calories during workouts (6).
Want to speed up your fat-burning process? Here are 5 effective ways of boosting your metabolism.
3 of The Best Mushrooms for Weight Loss
If you're looking to use functional mushrooms to help with weight loss, there are plenty of options. From boosting metabolism to increasing energy, these mushrooms can support a healthy lifestyle and help you reach your fitness goals.
Here are some of the best mushrooms to consider for weight management:
1. Lion's Mane
Lion's Mane is primarily known for its brain-boosting benefits, but it may also support weight loss by influencing gut health and metabolism. Studies suggest it can influence gut microbiota too, which plays a key role in regulating metabolism (7).
2. Reishi
Reishi mushrooms are adaptogens that may help manage stress, which can influence appetite and fat accumulation. Studies have shown that Reishi can alter gut microbiota composition, promoting weight loss in animal models (8).
3. Cordyceps
Cordyceps mushrooms can boost endurance and energy, making it easier to stay active. Their ability to improve oxygen use and ATP production is why athletes often turn to them (9).
The Benefits of Using Functional Mushrooms for Weight Loss
Functional mushrooms offer a lot of benefits for weight management and can support your health in various ways. They can boost metabolism, aid gut health, help manage stress, and boost energy levels, making them an ideal addition to your weight loss routine.
Let’s take a closer look at the benefits:
Natural and Holistic
Functional mushrooms provide a natural way to manage weight, without the need for synthetic additives. Packed with essential vitamins, minerals, and antioxidants, they can support weight loss in a healthy, balanced way, without introducing any harmful substances.
Adaptogenic Support
By helping support the body's stress response system, functional mushrooms may reduce emotional eating. Adaptogens like Reishi are great for regulating cortisol levels, which are key in preventing stress-related snacking and keeping your energy balanced throughout the day.
Gut Health
Some functional mushrooms can positively influence gut microbiota, which plays a critical role in metabolic health. Lion's Mane, for instance, can enhance gut flora diversity, supporting digestion and nutrient absorption, which are crucial for efficient metabolism.
Sustained Energy Levels
Mushrooms like Cordyceps help boost energy levels, making it easier to stay active. By increasing ATP production, they help improve stamina and endurance, leading to more effective workouts and better daily activity.
3 Things to Consider When Taking Functional Mushrooms to Aid Weight Loss
When adding functional mushrooms to your weight loss routine, it's important to keep a few key factors in mind to get the most out of their benefits. Knowing the right dosage for you, understanding your personal health needs, and combining them with a balanced lifestyle can really help you reach your goals.
Consistency
Regular use is key since the benefits of functional mushrooms tend to build up over time. Research shows that the adaptogenic effects become more noticeable with daily use (10).
Dose
Always stick to the product guidelines and check with a healthcare professional if you're unsure. Your dosage amount may vary depending on things like age, body weight, and overall health.
Lifestyle
Combine mushroom supplementation with a balanced diet and regular exercise for the best results. Adding mushrooms to your morning drinks or post-workout shakes can help you stay consistent and get the most out of these supplements.
When Is the Best Time of Day to Take Mushrooms for Weight Loss?
Different mushrooms can offer unique advantages depending on when you take them:
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Morning: Cordyceps is best taken in the morning to boost energy levels and enhance metabolism throughout the day.
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Afternoon: Lion’s mane can be beneficial around midday to support cognitive function and sustain energy levels.
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Evening: Reishi is ideal in the evening to help manage stress, balance cortisol levels, and improve sleep quality, all of which could contribute to weight management.
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With meals: Some mushrooms, such as Chaga, may be taken with meals to support digestion and nutrient absorption.
Choosing the right time to take functional mushrooms can help align their benefits with your daily routine and optimise their impact on your weight loss efforts.
DIRTEA functional mushrooms
DIRTEA offers a range of premium, organic-certified functional mushroom powders and blends, expertly crafted to boost your overall well-being and support your weight loss goals.
Dive into our DIRTEA collection and discover the perfect mushroom blend to fuel your journey to better health, because you deserve to feel your best every day.
Functional mushrooms and weight loss summary
Functional mushrooms can offer a supportive role in weight loss efforts by influencing metabolism, energy levels, and stress responses. However, it’s important to remember that while functional mushrooms may play a supportive role here, sustainable weight loss is best achieved through a combination of diet, regular movement, and healthy lifestyle choices.
Including functional mushrooms into your routine alongside these habits may offer additional benefits, but they are most effective as part of a holistic approach to weight loss.
Start incorporating DIRTEA’s mushroom products into your everyday routine today and experience a natural, sustainable way to support your weight management goals.
Functional Mushrooms: FAQs
How often should I take functional mushrooms for weight loss?
For the best results, it’s recommended to take functional mushrooms consistently each day. Most people find benefits when consuming them daily in small, regular doses, whether in teas, smoothies, or capsules. Consistency is key, as the effects of functional mushrooms tend to build up over time.
Can I use functional mushrooms if I’m on a specific diet (e.g., keto, vegan, or gluten-free)?
Yes, functional mushrooms are naturally compatible with most diets. They are vegan, gluten-free, and low in carbohydrates, making them an excellent choice for keto and other specialised diets. However, always check the specific product ingredients to ensure there are no hidden additives that may not align with your dietary preferences.
Can functional mushrooms help with emotional eating or cravings?
Functional mushrooms, especially adaptogens like Reishi, can support the body’s stress response and as a result may help reduce emotional eating or cravings. By helping to regulate cortisol levels, these mushrooms can promote emotional balance and curb the impulse to snack due to stress or anxiety.
Can I take more than one type of functional mushroom at a time for weight loss?
Yes, you can combine different functional mushrooms to support weight loss. Many people use a blend of mushrooms, such as Cordyceps for energy, Chaga for metabolism support, and Reishi for stress management. Be sure to start with lower doses and gradually increase to find the best combination for you.
References
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Wasser, S.P. (2002) 'Medicinal mushrooms as a source of antitumor and immunomodulating polysaccharides', Applied Microbiology and Biotechnology, 60(3), pp. 258–274. Available at: https://pubmed.ncbi.nlm.nih.gov/12436306/
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Friedman, M. (2015) 'Chemistry, nutrition, and health-promoting properties of Hericium erinaceus (lion's mane) mushrooms', Journal of Agricultural and Food Chemistry, 63(32), pp. 7108–7123. Available at: https://pubmed.ncbi.nlm.nih.gov/26244378/
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Gao, Y., Zhou, S., Chen, G., Dai, X. and Ye, J. (2016) 'Reishi mushrooms and cortisol regulation', Journal of Ethnopharmacology, 193, pp. 639–644. Available at: https://pubmed.ncbi.nlm.nih.gov/27105925/
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Jayasuriya, W.J., Wanigatunge, C.A. and Fernando, G.H. (2013) 'Antidiabetic and hypolipidemic effects of Ganoderma lucidum in rats', Phytotherapy Research, 27(2), pp. 272–277.
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Chen, S., Li, Z., Ge, Y. and Zhang, Z. (2010) 'Cordyceps and exercise performance', Journal of Alternative and Complementary Medicine, 16(5), pp. 585–590.
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Zhang, Y., Liu, C., Sun, J. and Chen, H. (2014) 'The role of cordyceps in ATP production', Frontiers in Pharmacology, 5, p. 58.
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Friedman, M. (2015) 'Chemistry, nutrition, and health-promoting properties of Hericium erinaceus (lion's mane) mushrooms', Journal of Agricultural and Food Chemistry, 63(32), pp. 7108–7123. Available at: https://pubmed.ncbi.nlm.nih.gov/26244378/
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Panossian, A. and Wikman, G. (2014) 'Adaptogenic effects of reishi on stress', Phytomedicine, 21(6), pp. 1093–1101.
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Qiu, J., Luo, S. and Tang, Y. (2012) 'Cordyceps and energy metabolism', Journal of Dietary Supplements, 9(4), pp. 290–303.
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Panossian, A. and Wikman, G. (2010) 'Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity', Pharmaceuticals, 3(1), pp. 188–224. Available at: https://www.mdpi.com/1424-8247/3/1/188