Mushroom latte, anyone? Believe it or not, it likely won’t be long until you’re asked this question when your friend invites you over for afternoon tea (if you haven’t been asked already). That’s right — matcha and its fellow superpowders better watch out: mushroom powders may well be joining them as they stack up in health food stores.

Much thanks to cool brands like DIRTEA, functional mushrooms — lion’s mane, chaga, reishi, cordyceps, and turkey tail, to name a few — are now showing up in everything from lattes to serums. But like most things in wellness, they’re tangled up in contradictions so while the promises are vast, science is still catching up and a lack of human trials leaves mush room for error.

So, to spare you hours of research, we’ve compiled latest studies together to answer one simple question: should you be adding functional mushroom supplements to your routine?

What are functional mushrooms?

Functional mushrooms are fungi that go beyond basic nutrition. Unlike button mushrooms tossed into a stir-fry, these aren’t prized for their flavour or texture. Instead, they’re used for their bioactive compounds — beta-glucans, terpenoids, phenolic compounds and more — believed to support cognitive function, immune modulation, energy metabolism and stress resilience.

These mushrooms have long histories in traditional medicine systems. Reishi has been used for over 2,000 years in Chinese medicine as a tonic for vitality and longevity. Lion’s mane appears in both Chinese and Japanese herbal traditions for brain and digestive health. Chaga, meanwhile, has been steeped in tea in Siberia and Northern Europe for centuries, used for its perceived anti-inflammatory and fortifying effects.

In the 2020s, they’ve crossed into the West’s wellness lexicon — but their transition from folklore to formulation raises the challenge of separating genuine potential from cultural repackaging.

The most popular functional mushrooms and what they can help with

Lion’s Mane for cognitive function

Lion’s mane is perhaps the most talked-about functional mushroom of the moment, lauded for its supposed nootropic effects. The mushroom contains two key bioactive groups — hericenones and erinacines — which may stimulate the synthesis of nerve growth factor (NGF), a protein essential for neuron maintenance and repair.

A 2025 study published in Frontiers in Nutrition observed cognitive improvements and mood enhancement in healthy adults supplementing with lion’s mane for four weeks. Another pilot study in young adults found mild cognitive enhancements over 28 days, suggesting possible short-term benefits in focus and working memory.

Reishi for relaxation and sleep

Reishi mushrooms have earned their reputation as the “mushroom of immortality” thanks to centuries of use in traditional Chinese medicine. They were historically consumed to support longevity, vitality, and emotional equilibrium.

Modern studies suggest those ancient claims weren’t entirely misplaced. Reishi’s bioactive compounds, particularly triterpenes and beta-glucans, appear to modulate immune activity and reduce inflammation.

A Cochrane review of clinical trials in cancer patients found that reishi supplementation improved immune response and quality of life when used alongside conventional therapies. While not a cure, it shows potential as a complementary superfood.

Cordyceps for energy

Cordyceps is associated with stamina and energy, often marketed as a natural alternative to caffeine. Studies suggest it may enhance oxygen uptake and mitochondrial function, particularly during aerobic activity. One 2022 human trial noted an improvement in VO₂ max after 12 weeks of supplementation among amateur marathoners, though other studies show mixed results.

Chaga for immunity

Dark, dense and harvested from birch trees in cold climates, chaga has been consumed in Russia and Northern Europe for centuries. Most scientific support for chaga’s benefits comes from in vitro studies showing strong antioxidant activity and potential anti-inflammatory effects, but there’s limited clinical data on its efficacy in humans. Still, chaga remains popular for its robust earthy flavour and perceived immune-supportive properties.

Turkey Tail for gut health

Turkey tail is distinguished by its colourful, banded appearance and its content of two key polysaccharopeptides: PSK and PSP. In Japan, PSK has been used for decades as an adjuvant therapy in cancer care.

Clinical studies suggest it may help stimulate immune cell activity, support immune recovery during chemotherapy, and improve survival outcomes when used alongside conventional treatment.

Beyond immune support, early human trials also indicate that turkey tail may act as a prebiotic for gut health, promoting the growth of beneficial gut bacteria and contributing to microbiome diversity.

How to take functional mushrooms

Functional mushrooms are available in more formats than ever before, from powders to capsules, teas and gummies. How you consume them can influence both their absorption and their role in your routine:

Powders are one of the most versatile options. They can be stirred into coffee, matcha, smoothies, or even water. Brands like DIRTEA offer single-mushroom powders (lion’s mane, reishi, cordyceps, chaga) as well as blends tailored to morning focus or evening wind-down.

Capsules provide a more measured, travel-friendly option. They’re ideal if taste or preparation time is a concern, and they offer consistent dosing. While some purists argue that the act of preparation is part of the therapeutic value, for others, convenience wins out.

Tea is the traditional preparation for mushrooms like reishi and chaga, particularly for slow extraction of antioxidants. Chaga, in particular, benefits from extended simmering: something many modern consumers sidestep by choosing powdered “instant” versions that dissolve in hot water.

Some products combine mushrooms with adaptogens, cacao, or natural sweeteners to make them easier for consumption and more appealing to the average buyer. If you enjoy a nice cuppa of hot chocolate every once in a while, this cacao super blend is a winner among our team (though it does come with a steep price tag).

However you choose to take your functional mushrooms, consistency is more important than method, as the effects tend to build gradually over weeks.

Do you need functional mushrooms?

Now, this is the million dollar question. We’re no stranger to a range of supplements or superfoods that have health benefits but don’t really replace any health habit or make a significant difference.

If you’re already sleeping well, eating a varied diet, getting regular exercise, and managing stress, you’re covering most of your foundational wellbeing needs. Adding mushroom powders to your matcha won’t dramatically shift the needle on their own.

However, functional mushrooms may offer incremental benefits, especially for people experiencing brain fog, chronic low energy, or frequent colds. Their mechanisms are generally supportive rather than corrective, so they’re best approached as part of a maintenance routine, not a cure-all.

There’s also the question of dosage and consistency. Most supplements require daily intake for weeks or months before effects may be noticeable. And while brands make it easy to integrate mushrooms into your existing habits (via powders that dissolve into coffee, tea or smoothies) they’re unlikely to replace other essential health behaviours.

So, no — you don’t necessarily need them, but that doesn’t mean they can’t be useful.

What to look for when buying functional mushroom supplements

• Fruiting body vs. mycelium on grain: The fruiting body is the mushroom itself and tends to be richer in active compounds. Many cheaper products use only mycelium grown on grain, which can dilute potency.
• Dual extraction: Particularly important for reishi and chaga. Water and alcohol extractions capture both water-soluble (beta-glucans) and fat-soluble (triterpenes) compounds.
• Beta-glucan standardisation: Look for products that specify their beta-glucan content, as this is a key measure of potency. “Polysaccharides” on their own are too vague.
• Third-party testing: Reputable brands will share certificates of analysis (COAs) confirming purity, bioactive levels and absence of contaminants.
• Sustainable sourcing: Chaga, especially, is vulnerable to overharvesting. Choose brands that disclose ethical and sustainable sourcing practices.

Functional mushrooms offer potential benefits backed by both traditional use and a growing body of modern research, though the evidence varies greatly by species and formulation. However, much like any other supplement, they aren’t a shortcut to health.

Used thoughtfully, they can complement an already solid foundation. But make sure you are covering the basics first: proper sleep, whole foods, connection, movement.