For thousands of years, cultures across Asia, Eastern Europe, and indigenous North America have harnessed the remarkable properties of medicinal mushrooms through the simple yet powerful practice of making mushroom tea. Today, as scientific research catches up with traditional wisdom, mushroom tea is experiencing a renaissance among health enthusiasts seeking natural ways to support immunity, reduce stress, enhance cognition, and promote overall wellness.
What is mushroom tea?
Mushroom tea is a hot water extraction of medicinal mushrooms that releases bioactive compounds including beta-glucans, triterpenes, and various polysaccharides into a drinkable form. Unlike culinary mushrooms you might add to your meals, medicinal mushroom varieties used for tea are specifically valued for their health-promoting properties rather than their flavor profile.
The process of making mushroom tea breaks down the tough chitin cell walls of fungi, making the beneficial compounds more bioavailable than simply consuming dried mushroom powder. This extraction method represents one of the oldest and most effective ways to access the health benefits of medicinal mushrooms.
Historical use of mushroom tea
The tradition of brewing mushroom tea dates back centuries:
- In Traditional Chinese Medicine, reishi (Ganoderma lucidum) tea has been consumed for over 2,000 years as the “mushroom of immortality”
- Indigenous Siberian shamans used chaga (Inonotus obliquus) tea for purification and health
- Japanese and Korean cultures have long traditions of medicinal mushroom tea consumption
- Native American tribes utilized various local fungi species in ceremonial and medicinal teas
These traditional practices have stood the test of time, and modern research is now validating many of the health claims associated with these ancient remedies.
Health benefits of mushroom tea
The health benefits of mushroom tea vary depending on the species used, but several key advantages are supported by scientific research:
Immune system support
Mushroom tea contains beta-glucans and other polysaccharides that modulate immune function. Rather than simply stimulating the immune system, these compounds help balance immune response, potentially benefiting both underactive and overactive immune conditions.
Research published in the Journal of Medicinal Food (2018) demonstrated that regular consumption of medicinal mushroom extracts increased natural killer cell activity and improved overall immune markers in human subjects.
Stress reduction and sleep improvement
Certain mushroom teas, particularly reishi, contain compounds called triterpenes that demonstrate adaptogenic properties—helping the body respond more effectively to stress. These compounds may:
- Reduce cortisol levels
- Promote relaxation
- Improve sleep quality
- Support adrenal function
A 2021 study in the International Journal of Medicinal Mushrooms found that participants who consumed reishi extract for 8 weeks reported significantly improved sleep quality and reduced stress levels compared to the placebo group.
Cognitive enhancement
Lion’s mane mushroom tea contains unique compounds called hericenones and erinacines that stimulate the production of nerve growth factor (NGF), a protein essential for the growth and maintenance of neurons.
A groundbreaking clinical trial published in Phytotherapy Research found that older adults with mild cognitive impairment showed significant improvements in cognitive function scores after consuming lion’s mane for 16 weeks compared to a placebo group.
Antioxidant protection
Many medicinal mushrooms used for tea, particularly chaga, contain exceptional levels of antioxidants that help neutralize free radicals and reduce oxidative stress. The ORAC value (a measure of antioxidant capacity) of chaga is among the highest of any natural food.
Digestive health
Mushroom tea can support gut health through:
- Prebiotic effects that nourish beneficial gut bacteria
- Anti-inflammatory properties that may soothe digestive discomfort
- Compounds that support liver function and digestion
Energy and stamina
Cordyceps mushroom tea has been shown to improve oxygen utilization and increase ATP production (cellular energy). Athletes and active individuals often report improved endurance and reduced fatigue when consuming cordyceps regularly.
Top medicinal mushrooms for tea
While dozens of mushroom species offer health benefits, these five varieties are most commonly used for tea preparation and offer well-documented effects:
Reishi (Ganoderma lucidum)
Primary benefits: Stress reduction, sleep improvement, immune modulation
Often called the “queen of mushrooms,” reishi has been revered in Asian cultures for millennia. Its bitter, woody flavor is distinctive, making it best combined with other flavors for beginners.
Recent research has identified over 400 bioactive compounds in reishi, with triterpenes and beta-glucans being the primary active constituents. These compounds demonstrate remarkable adaptogenic effects, helping the body maintain balance during physical and emotional stress.
Chaga (Inonotus obliquus)
Primary benefits: Antioxidant protection, skin health, immune support
Technically not a true mushroom but a hardened mass of mycelium that grows primarily on birch trees in cold climates, chaga has been used in Russian and Eastern European folk medicine for centuries.
Unlike many medicinal mushrooms, chaga has a pleasant, mild flavor often described as vanilla-like with notes of black tea, making it one of the most palatable options for beginners.
Research published in the International Journal of Biological Macromolecules (2020) confirmed chaga’s exceptional antioxidant capacity and identified multiple compounds with anti-inflammatory and immune-modulating properties.
Lion’s mane (Hericium erinaceus)
Primary benefits: Cognitive function, nerve regeneration, mood support
With its distinctive cascading white spines resembling a lion’s mane, this mushroom has gained popularity for its unique neurological benefits.
Lion’s mane contains compounds that stimulate nerve growth factor (NGF) production, which may support:
- Brain cell regeneration
- Myelin sheath repair (the protective coating around nerves)
- Improved neural communication
- Memory and focus enhancement
A 2020 review in the International Journal of Molecular Sciences summarized multiple studies showing lion’s mane’s potential for supporting cognitive function and protecting against neurodegenerative conditions.
Turkey tail (Trametes versicolor)
Primary benefits: Immune modulation, gut health, microbiome support
Named for its colorful, fan-shaped appearance resembling a turkey’s tail, this mushroom contains two powerful compounds—polysaccharopeptide (PSP) and polysaccharide-K (PSK)—that have been extensively studied for their immune-supporting properties.
PSK derived from turkey tail is an approved cancer treatment in Japan with over 40 years of clinical use. A comprehensive review in Integrative Cancer Therapies confirmed its efficacy as a complementary therapy for various cancers.
Turkey tail also acts as a powerful prebiotic, supporting a healthy gut microbiome.
Cordyceps (Cordyceps militaris)
Primary benefits: Energy, athletic performance, respiratory support
With its fascinating lifecycle as a parasitic fungus that grows on insect larvae, cordyceps has been used in Traditional Chinese Medicine for centuries to combat fatigue and weakness.
Modern research has validated many of these traditional uses. A 2016 study in the Journal of Dietary Supplements found that athletes supplementing with cordyceps showed significant improvements in VO2 max and time to exhaustion compared to placebo.
How to prepare mushroom tea
Making mushroom tea at home is simple and requires minimal equipment. Here’s a step-by-step guide:
Basic equipment needed
- Small saucepan (stainless steel or glass preferred)
- Measuring cups and spoons
- Fine mesh strainer or cheesecloth
- Heat-safe mug or container
- Storage container if making larger batches
Step-by-step preparation method
- Measure your mushrooms: Start with 1-2 teaspoons of dried, ground mushroom per cup of water. For whole dried mushrooms, use approximately 3-5 grams.
- Add water: Place mushrooms in a saucepan with cold, filtered water.
- Simmer gently: Bring to a low boil, then reduce heat and simmer covered for 20-40 minutes. Longer extraction times (up to 2 hours for some varieties) will yield more potent results.
- Strain: Pour through a fine mesh strainer or cheesecloth into your cup or storage container.
- Optional second extraction: For maximum benefit, you can re-simmer the same mushrooms in fresh water for another extraction.
- Enhance flavor: Add honey, spices, or blend with other teas as desired.
How to improve mushroom tea taste?
Many medicinal mushrooms have bitter or earthy flavors that may be unfamiliar to beginners. Try these strategies:
- Blend with familiar teas: Mix with green, black, or herbal teas
- Add warming spices: Cinnamon, cardamom, star anise, or ginger
- Natural sweeteners: Small amounts of honey, maple syrup, or stevia
- Citrus accent: A squeeze of lemon or orange
- Creamy additions: A splash of plant milk or coconut milk
How to store mushroom tea?
Properly stored mushroom tea will maintain its potency:
- Refrigeration: Store in a glass container for up to 5 days
- Freezing: Pour into ice cube trays and freeze for up to 3 months
- Concentrate: Make a strong brew and freeze in small portions to dilute later
Create custom mushroom tea blends
One of the advantages of making your own mushroom tea is the ability to create custom blends tailored to your specific health goals.
Add other herbs and ingredients
These herbs pair exceptionally well with medicinal mushrooms:
- Ginger: Adds warmth, aids digestion, increases circulation
- Cinnamon: Improves flavor, balances blood sugar, has antimicrobial properties
- Mint: Refreshing taste that masks bitterness, supports digestion
- Lemon balm: Calming herb that pairs well with reishi for stress relief
- Rosemary: Antioxidant-rich herb that complements the cognitive benefits of lion’s mane
- Turmeric: Anti-inflammatory that works synergistically with many medicinal mushrooms
Targeted blends for specific health goals
Consider these combinations:
For immune support:
- Chaga + turkey tail + elderberry + ginger
For stress relief:
- Reishi + lemon balm + lavender + cinnamon
For cognitive enhancement:
- Lion’s mane + rosemary + ginkgo + peppermint
For energy:
- Cordyceps + ginger + green tea (small amount) + cinnamon
For sleep:
- Reishi + chamomile + lavender + nutmeg
Getting started with mushroom tea
For those new to mushroom tea, here are some practical tips to begin your journey:
Recommended starter mushrooms
These varieties offer the best combination of tolerability, taste, and noticeable benefits for beginners:
- Chaga: Pleasant taste and gentle effects make it ideal for beginners
- Reishi: Though bitter, its calming effects are often felt quickly
- Lion’s mane: Mild flavor and cognitive benefits make it a good starting point
Consider beginning with just one variety and adding others as you become familiar with how each affects you individually.
Sourcing quality mushrooms
Quality matters significantly with medicinal mushrooms. Look for:
- Certified organic products whenever possible
- Hot water extracted products if using powders or extracts
- Fruiting body (not mycelium on grain) for most varieties
- Wild-harvested (for certain varieties like chaga) or wood-grown (for cultivated species)
- Transparent suppliers who provide testing results and clear information about sourcing
Dosage guidelines for beginners
Start low and go slow is the best approach:
- First week: Begin with half the standard dose (about 1 teaspoon dried mushroom per cup) every other day
- Second week: If well tolerated, move to the standard dose (1-2 teaspoons) every other day
- Third week onward: Standard dose daily, potentially increasing slightly if desired
Remember that medicinal mushrooms often work best with consistent, long-term use rather than as a quick fix.
What to expect (realistic timeline)
Medicinal mushrooms work gradually rather than providing immediate effects:
- First few days: Subtle changes in energy or sleep may be noticed
- 1-2 weeks: Initial adaptogenic effects may become apparent
- 1-2 months: Immune modulation and more significant benefits typically emerge
- 3+ months: Full spectrum of benefits becomes established with consistent use
Some sensitive individuals may notice effects sooner, while others might require longer consistent use.
Safety considerations
While mushroom tea is generally safe for most people, there are important considerations to keep in mind:
Potential side effects
Some people may experience:
- Digestive discomfort: Particularly when first starting
- Detox reactions: Temporary headaches or fatigue as the body adjusts
- Allergic responses: Rare but possible
- Sleep changes: Some mushrooms (like cordyceps) may affect sleep if taken late in the day
Who should exercise caution
Exercise caution or consult a healthcare provider if you:
- Are pregnant or breastfeeding (due to limited safety data)
- Have mushroom allergies
- Are preparing for surgery (discontinue 2 weeks before)
- Have certain autoimmune conditions
- Are taking multiple medications (check for potential interactions)
Drug interactions
Some mushrooms may interact with:
- Blood thinners: Some mushrooms may have mild anticoagulant effects
- Immunosuppressants: The immune-modulating effects could potentially interfere
- Antidiabetic medications: Some mushrooms may affect blood sugar
- Antihypertensives: Potential additive effects with blood pressure medications
Always consult with a healthcare provider if you’re taking prescription medications.
Incorporate mushroom tea into your wellness routine
Mushroom tea offers a gentle yet powerful entry point into the world of medicinal fungi. By starting with quality ingredients, proper preparation methods, and realistic expectations, you can experience the remarkable benefits these ancient remedies provide.
Begin your journey with a single mushroom that aligns with your primary health goals—whether that’s stress reduction with reishi, cognitive support with lion’s mane, or immune enhancement with chaga or turkey tail. As you become familiar with each variety’s effects, you can expand your mushroom apothecary and create custom blends tailored to your needs.
Remember that the benefits of medicinal mushrooms are cumulative and often subtle at first. Consistency is key, and the most profound effects typically emerge after several weeks or months of regular use. By incorporating these remarkable fungi into your daily routine, you’re tapping into a tradition of natural healing that spans millennia and continues to be validated by modern science.
Frequently asked questions about mushroom tea
What does mushroom tea taste like? The flavor varies by species. Chaga has a mild, vanilla-like taste; reishi is quite bitter; lion’s mane is subtly sweet with hints of seafood; turkey tail is earthy; and cordyceps has a mild, nutty flavor. Most can be blended with other ingredients to improve taste.
How long does it take to feel the benefits of mushroom tea? Some effects, like the calming properties of reishi, may be noticed within hours. However, most significant benefits develop over weeks of consistent use as the bioactive compounds accumulate in your system and create systemic changes.
Can I drink mushroom tea every day? Yes, medicinal mushroom teas are generally safe for daily consumption. Some practitioners recommend taking occasional breaks (like weekends off) to prevent developing tolerance, though this isn’t universally agreed upon.
Is mushroom tea safe during pregnancy? Due to limited research on safety during pregnancy, most experts recommend avoiding medicinal mushroom preparations during pregnancy and breastfeeding unless specifically approved by your healthcare provider.
What’s the difference between mushroom coffee and tea? Mushroom coffee typically combines coffee with mushroom extracts, offering a familiar taste with added benefits but also containing caffeine. Mushroom tea is caffeine-free (unless blended with tea leaves) and allows for more customization of mushroom types and dosages.
Can I mix different mushroom species in one tea? Absolutely! Different mushrooms often work synergistically. Popular combinations include reishi and chaga for immune and stress support, or lion’s mane and cordyceps for cognitive enhancement and energy.
Bibliography
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- Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. https://doi.org/10.1002/ptr.2634
- Wachtel-Galor, S., Yuen, J., Buswell, J. A., & Benzie, I. F. F. (2011). Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In I. F. F. Benzie & S. Wachtel-Galor (Eds.), Herbal Medicine: Biomolecular and Clinical Aspects (2nd ed.). CRC Press/Taylor & Francis.
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- Jayachandran, M., Xiao, J., & Xu, B. (2017). A critical review on health promoting benefits of edible mushrooms through gut microbiota. International Journal of Molecular Sciences, 18(9), 1934. https://doi.org/10.3390/ijms18091934
- Lull, C., Wichers, H. J., & Savelkoul, H. F. (2005). Antiinflammatory and immunomodulating properties of fungal metabolites. Mediators of Inflammation, 2005(2), 63-80. https://doi.org/10.1155/MI.2005.63
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