Whether you want an extra boost at the gym or need to power through a busy workday, many people are now turning to medicinal mushrooms as a natural source of energy. These mushrooms have surged in popularity in recent years, showing up in alternative coffee drinks and health store supplements. However, they’re anything but new — they have a long history in traditional Chinese medicine for their numerous adaptogenic properties and health benefits. If you’re seeking a natural energy source without the caffeine jitters, mushrooms might offer the subtle boost you’re looking for. But which mushrooms enhance energy?

In this article, we’ll explain if mushrooms can actually give you more energy, explore the 5 best mushrooms for energy, and show you how to easily incorporate them into your daily routine for optimal benefits.

Do Mushrooms Give You Energy?

It’s important to clarify what we mean when we say mushrooms can give you energy. Certain mushrooms have been researched and found to support energy, but not in the conventional way we might think. Unlike caffeine, which provides a sharp spike and drop in energy levels, some medicinal mushroom varieties offer a more subtle boost. They can support energy by enhancing cognitive performance, reducing fatigue, managing stress, or providing antioxidative protection.

If you’re looking for a steady, sustainable source of energy with no mid-day slump, functional mushrooms might provide the meaningful boost you’re seeking. Now, let’s cover which mushrooms are best for energy purposes.

Best Mushrooms For Energy

These mushrooms have been studied for their energy-supportive effects:

Chaga

Chaga is a protective mushroom known for its energy-boosting and immune-supportive properties. Historically used to support immune health, Chaga powder is also recognized for balancing energy levels, decreasing fatigue, and enhancing mental clarity. It is rich in antioxidants (helping reduce oxidative stress) and beta-glucans (which stimulate the immune system).

Research has found that Chaga mushroom extends the swimming time of mice by increasing liver and muscle glycogen content and decreasing blood lactic acid and serum urea nitrogen levels. While this is an animal study, which does not always mirror reactions in the human body, it suggests Chaga has the potential to decrease fatigue and increase endurance. In powder form, the Chaga mushroom is dark brown with a mild, earthy flavor, making it a great addition to tea, coffee, and smoothies.

Cordyceps

Cordyceps mushrooms are renowned for their bioactive properties that support energy, stamina, and lung capacity. A key adaptogen in Traditional Chinese Medicine, Cordyceps mushroom powder helps the body manage stress and sustain energy levels. Research using water extracts of Cordyceps on rats has shown it enhances exercise endurance by inhibiting lactic acid production and increasing glycogen storage in the liver and muscles. Another study involving adults aged 50-75 has suggested that supplementing with Cordyceps may improve aerobic capacity and reduce fatigue during exercise.

While more research on various populations would be worthwhile, for those seeking energy for intense workouts or endurance activities, Cordyceps may be a worthy addition. In powder form, the Cordyceps mushroom is golden in hue and slightly sweet, with an anise-y, woody flavor. Many people believe that the best time to take Cordyceps is in the morning due to its energetic and adaptogenic properties. It pairs well with tropical fruits, citrus, ginger, chocolate, and coffee.

Reishi

Reishi is another adaptogenic mushroom known for its ability to balance mood, support concentration, and provide mental energy. With its neuroprotective properties and antioxidant content, it acts as a brain nourisher, immune booster, and stress reliever — making it valuable for overall mental wellness. Research has found the Reishi mushroom can reduce fatigue during exercise and improve carbohydrate and fat metabolism, allowing for sustained energy.

Additional research is needed to better understand Reishi mushroom’s benefits, but thus far, it has been found to be a worthwhile supporter of mental and physical energy. Reishi mushroom powder is dark brown with a strong botanical scent and a slightly bitter flavor. Since there are many ways to use Reishi mushrooms, they can easily be paired with chocolate and coffee.

Lion’s Mane

Did you know that Lion’s Mane helps with focus and energy? It’s true! Lion's Mane is renowned for its neuroprotective properties. Research on mice has shown that this mushroom has anti-fatigue effects, alleviating exercise intolerance. A separate study on young adults found a single dose of Lion’s Mane improved performance on psychological tests and reduced subjective stress after 28 days of supplementation. More research is needed but so far, Lion’s Mane helps reduce brain fog while boosting energy — making it a great supplement for both your mind and body.

Shiitake

Shiitake mushrooms, commonly used in cooking, may be a valuable source of energy. While not traditionally considered adaptogenic, Shiitake mushrooms are rich in polyphenols, making them a good source of antioxidants. They play a role in limiting oxidative damage to cells and promoting the production of antioxidant enzymes. By reducing oxidative stress, Shiitake mushrooms allow cells to focus on other functions, potentially increasing overall energy levels.

How to Take Mushrooms for Energy

When you’re ready to start taking mushrooms to support energy, you have a few options to add them to your day. Read below to figure out which option may be most convenient and enjoyable for you.

Incorporate Into Your Diet

You can easily incorporate mushrooms into your meals to reap their energy-boosting benefits directly from your diet. You can opt for fresh mushrooms, often available at farmer’s markets, or dehydrated options that can be easily added to sauteed dishes or soups. If you enjoy the earthy taste of mushrooms, cooking with them is a great way to enjoy their benefits while enhancing the flavor of your favorite dishes.

Supplements

Capsule-based mushroom supplements are a convenient and precise way to incorporate mushrooms into your daily routine without needing to alter your favorite foods or drinks. Simply incorporate your preferred mushroom supplement into your morning supplement regimen, making it easy to remember and integrate into your daily habits.

Mushroom Coffee & Teas

There are many ways to use mushroom powder in your daily routine. If you choose to go with powdered adaptogenic mushrooms, a great way to consume them is by adding them to your coffee or tea to make it a functional beverage. For those who prefer to avoid caffeine, adding the mushroom powder directly to hot nut milk can transform it into a nourishing, caffeine-free latte that provides an energy boost without the crash. Prioritize organic sources when possible and look for mushroom powders that are hand-harvested for the sake of purity.

Smoothies & Protein Shakes

If you prefer to habit stack your mushroom supplementation with your other wellness practices, consider adding adaptogenic mushroom powder to your morning smoothie or post-gym protein shake. This approach leverages your existing habits, making it easier to remember to incorporate this new supplement into your daily routine. Many mushrooms known for their energy-boosting properties pair well with fruits and nut milk, allowing them to blend smoothly and enhance the flavor of your beverages. Opt for a high-quality source of mushroom powders to ensure you receive all the nutrients without any unnecessary fillers.

Consider Personal Health

Before incorporating functional mushrooms into your lifestyle for energy, consider your individual health needs. If you’re allergic to mushrooms, avoid any mushroom supplements. Individuals with specific health conditions such as autoimmunity or diabetes should consult with their healthcare provider before trying mushrooms, as some varieties may stimulate the immune system or alter glucose metabolism. Additionally, if you’re on medication, chat with your healthcare provider to ensure there are no potential interactions before you try taking them. Ultimately, mushrooms should be consumed with personal health nuances in mind.

Takeaways

Incorporating mushrooms into your routine can be a natural and effective way to boost both cognitive and physical energy. From the immune-supportive Chaga mushroom to the stamina-enhancing Cordyceps, each mushroom offers unique benefits that help sustain energy levels without the peaks and crashes that too often come with caffeine. By understanding the specific properties and benefits of Chaga, Cordyceps, Reishi, Lion’s Mane, and Shiitake, you can make informed choices about which mushrooms may best support your energy needs.

When adding mushrooms to your daily life, consider the various methods available. You can cook with fresh or dehydrated mushrooms, blend them into your morning beverage, smoothies, or protein shakes, or take them as simple supplement capsules.

Whatever route you’re thinking of trying — it's crucial to consider your personal health needs and consult a healthcare provider beforehand if you have any particular health conditions — especially if you have allergies, specific diagnoses, or are taking medications. It’s essential to thoughtfully integrate these powerful energy boosting mushrooms into your wellness routine to ensure they can support your nuanced health needs.