MEET THE MEDICINAL MUSHROOMS

Now that you’re officially acquainted with cannabis, it’s time to meet the other group of all-stars to add to your Rebel’s Apothecary—the mushrooms! I’m tempted to call all of the medicinal mushrooms in this book “magic” mushrooms, because they’re all pretty magical, but we’ll be covering psychedelic mushrooms later in the book—so I’ll save the “magic” distinction for those. However, the medicinal mushrooms you’re about to meet have an incredible array of healing powers.

Medicinal mushrooms (also called functional mushrooms) have been used traditionally for thousands of years as powerful healers to promote well-being and longevity. These mushrooms can help strengthen your immune system, lower inflammation, prevent disease, sharpen your mind, give you more energy, calm your nervous system, help you sleep better at night, and potentially even fight cancer.

The world of mycology (which means the study of fungi) is so much more fascinating than I ever could have imagined. Mushrooms have astonishing powers, and I’m excited to share them with you—so you can start to form your own healing relationship with fungi.

MUSHROOMS AREN’T ACTUALLY PLANTS

First things first—did you know that mushrooms aren’t actually plants? That’s right—they’re fungi, and they have their own fungi kingdom! You and I reside in the animal kingdom, cannabis lives in the plant kingdom, and mushrooms belong to the fungi kingdom. In fact, researchers have found that mushrooms are more genetically similar to animals than plants.

Not only do mushrooms help us stay healthy as humans, but they play an instrumental role in the health of the planet. Mushrooms have been shown to excrete enzymes that break down the hydrocarbon bonds in plastic, and therefore can help clean toxins from the environment and the soil (a process known as mycoremediation). Trust me—mushrooms are much more interesting than just something you might find at a salad bar.

Let’s start with the fungi basics. There are three parts of the mushroom you’ll want to get familiar with—the mycelium, the fruiting body, and the spores. First, we’ll cover the root system of the mushroom—the mycelium. Mycelium is arguably one of the most important substances on this planet.

MUSHROOM MYCELIUM

Walk through any forest and you’ll probably see a mushroom or two growing under a tree or on a log—but the largest part of the fungi kingdom is actually hidden from our sight. Those beautiful mushrooms you see peeking out from the dirt are connected to an intricate network of underground roots called “mycelium.” The mycelium of the mushroom kingdom lives underground, weaving its way throughout the root systems of every forest on Earth. These roots span for miles around the globe, and are responsible for not only delivering nutrients to mushrooms and surrounding trees and plants but also for cleaning the soil and decomposing toxins and dead trees throughout the forest.

The mycelium is known as the neurological network of the forest—mushroom expert Paul Stamets, author of Mycelium Running, refers to mycelium as the Earth’s “natural Internet.” This mushroom mycelium is connected to the root systems of trees and other plants, and they trade nutrients with one another. Mushroom mycelium looks like tiny white threads—you might be able to find some just by going out into the forest and digging your hand into the woodchips under your feet. If you see tiny white strands running through the soil, you’ve found mycelium.

THE FRUITING BODY

The fruiting body is the part you likely think of when you imagine a mushroom—it’s the part that sprouts up from the ground, and it’s the “meaty” part of the mushroom we cook and eat. When you buy mushrooms at the grocery store, what you’re buying is the fruiting body. The fruiting body is made of condensed mycelium—it’s the reproductive structure of the mycelium. The fruiting body of the mushroom contains medicinal compounds called beta-glucans, which are naturally occurring polysaccharides. These are the compounds known for being able to modulate the immune system, and they are responsible for many of the healing properties of the mushrooms.

SPORES

We can’t talk about the mycelium and the fruiting body without addressing the very way mushrooms replicate themselves—with their spores. Mushroom spores are released from underneath the cap of the mushrooms (where there are typically gills, or pores). When a mushroom is mature enough, its spores will be released into the wild and are carried on the wind. Some of the spores will get lucky enough to land in a favorable environment where more mushrooms can be reproduced. Many mushrooms will fruit on decomposing logs, in wet parts of the forest, or on trees. There are a few different kinds of spore-releasing that can happen when the mushrooms spread their spores. Some spores simply fall out of the mushroom and fly into the wind. Other mushrooms have a mechanism where they eject their spores out with more force. Spores will go on to create more mycelium, and mycelium, in turn, will fruit more mushrooms.

WHAT ARE MEDICINAL MUSHROOMS?

A “medicinal mushroom” is any mushroom that is safe for human consumption and has medicinal or health-enhancing properties. According to Professor Solomon P. Wasser, researcher at the University of Haifa and editor in chief of the International Journal of Medicinal Mushrooms, there are at least 650 species of mushrooms that are considered medicinal. You’re going to meet 7 of the most well-researched mushrooms in this book. The great thing about the medicinal mushrooms in this book is that since they have always been completely legal (aside from psilocybin mushrooms), a lot of research has been done on them—with promising results for both everyday wellness concerns and serious conditions like cancer.

The mushrooms I’ve chosen to feature here in The Rebel’s Apothecary have some of the most potent medicinal properties, including:

As you’ll see, these mushrooms can be powerful tools to have in your own personal healing toolbox.

Some of the medicinal mushrooms we’ll cover in this book are great culinary mushrooms, too—meaning you can cook and eat them, just as you would with the mushrooms you’re familiar with buying at the grocery store. In fact, one of the easiest ways to get more mushroom medicine into your life is to eat more of them. If you’re one of those people who thinks they don’t like mushrooms, I’m willing to bet it’s because you haven’t tried the ones that you’ll soon end up loving! If you’re basing your opinion of edible mushrooms on the raw mushrooms you typically see at salad bars, please forget about those and commit to giving a couple of different medicinal culinary mushrooms a try. Just wait until you stir-fry some shiitake or maitake mushrooms, or grill up some lion’s mane—you’ll become a mycophile (or “lover of mushrooms”) in no time.

THE MEDICINE INSIDE THE MUSHROOMS

So what exactly are the compounds inside mushrooms that have proven to be so medicinal? Although each kind of medicinal mushroom has its own unique chemical makeup, they all contain types of polysaccharides known as beta-glucans, which have been shown to have immune-modulating and antitumor properties. Medicinal mushrooms also contain compounds called triterpenes, metabolites, and enzymes—all of which contribute to the power of mushrooms to support the immune system and nervous system, lower inflammation, and contribute to our energy, focus, and vitality.

In addition, each mushroom contains its own active medicinal compounds. For instance, turkey tail mushrooms contain a polysaccharide called PSK, cordyceps mushroom contains cordycepin, reishi contains triterpenes called ganoderic acids, and wild-harvested chaga contains powerful compounds called betulin and betulinic acid.

EACH MUSHROOM BRINGS US A UNIQUE MEDICINE.

“MUSHROOMS ARE ROCK STARS FOR OUR IMMUNE SYSTEMS, BUT THEY SUPPORT OTHER AREAS OF THE BODY TOO—LIKE THE NERVOUS SYSTEM, LIVER, CARDIOVASCULAR SYSTEM AND MORE. THEY ARE MORE NORMALIZING THAN STIMULATING—YOU CAN THINK OF THEM AS GENTLE IMMUNE TONICS,” SAYS AVIVA ROMM, MD, AN INTEGRATIVE PHYSICIAN, MIDWIFE, AND HERBALIST WHO USES MEDICINAL MUSHROOMS IN HER PRACTICE.

EXTRACTING THE MEDICINE FROM MUSHROOMS

Medicinal mushrooms contain some compounds that can be extracted with water (beta-glucans and enzymes) and some that need to be extracted in alcohol (triterpenes). While each process can bring out beneficial compounds, both are needed to get the full array of medicine out of most mushrooms. When mushroom products are extracted for supplements, ideally they should go through a double-extraction process (usually in both hot water and alcohol) in order to extract all of the most beneficial compounds. Although there are some mushroom extracts and supplements on the market that are double-extracted, others aren’t—so it’s worth checking with the company or mushroom grower you’re purchasing mushroom extracts from to make sure the product you’re buying offers as many medicinal benefits as possible. Some of my favorite medicinal mushroom brands are listed in the Resources section.

MEDICINAL MUSHROOMS VS. MAGIC MUSHROOMS

The most common question I get when I start talking about medicinal mushrooms is, “Do you mean . . . magic mushrooms?” People automatically assume I’m talking about mushrooms with psychedelic effects, but that is not the case. The medicinal mushrooms you’ll meet here aren’t going to take you on a psychedelic journey, and they won’t make you feel high. Many people consider psychedelic mushrooms, specifically psilocybin mushrooms, to be medicinal as well, and they absolutely can be. They have their very own healing properties, which you’ll learn about soon.

THE SCIENTIFIC NAMES OF THE MUSHROOMS

You’ll notice that in each mushroom section, I’ve included the scientific name along with the common name of each mushroom. Scientific names of plants and fungi are often used because they’re the same across all languages, and are used by scientists and professionals in all published scientific research. They’re also fun to learn. You can even make flash cards to memorize them if you want to (I did). Common names for mushrooms often differ from one region of the world to another, but the scientific names are standardized—which makes it easier to find, read, and understand clinical studies and research papers on medicinal mushrooms.

The seven medicinal mushrooms we’ll be focusing on in The Rebel’s Apothecary (and examples of their corresponding scientific names) are:

There are many different classifications of mushrooms and different varieties of each species—but the names above are some of the most common.

HOW TO CONSUME MEDICINAL MUSHROOMS

When you start to dip your toe into the medicinal mushroom world, you’ll see a vast array of mushroom products available.

Some of the ways to consume medicinal mushrooms are:

There’s a wide variety of ways to bring more healing mushrooms into your life, and you’ll find recipes and usage suggestions sprinkled throughout the book.

WHERE TO FIND MEDICINAL MUSHROOMS

Mushroom tinctures, extracts, powders, and capsules are available at health-food stores, online, and sometimes at farmer’s markets if you have a local mushroom company where you live. My favorite way to purchase medicinal mushroom products is directly from the mushroom grower. I tend to buy my medicinal mushroom tinctures from the mycologists I’ve studied with, as I’ve watched them make their products and I know everything about their process. I’ve taken courses and gone on mushroom walks with both Tradd Cotter of Mushroom Mountain and John Michelotti of Catskill Fungi, and I feel confident about purchasing their products directly. If you have local mushroom companies in your area, they may sell products at your farmer’s market or grocery store. To learn even more, sign up for a local mushroom class or take a mushroom walk led by an expert in your area. If that doesn’t interest you and you just want to buy some mushrooms quickly, you can get great-quality medicinal mushroom products at health-food stores and online—but do your research to make sure the product has been double-extracted so you get as many healing benefits as possible. For double-extracted powders that you can mix into hot water, smoothies, or other beverages, I love the brands Four Sigmatic and SuperFeast. For more suggestions, see the Resources section.

For fresh culinary medicinal mushrooms, you’ll want to start with your local grocery store or farmer’s market, where you might find some of the edible mushrooms in this book (shiitake, maitake, and lion’s mane). If you find fresh medicinal mushrooms at the farmer’s market, talk to the mushroom farmers to see which mushrooms they love and ask how they cook them. Try new mushrooms one by one. Find your favorites! If you’re shopping at a grocery store for your mushrooms, you might have luck finding the medicinal ones at a gourmet or specialty store. At many grocery stores, you’re likely to find only the more common mushrooms—buttons, creminis, and portobellos—which are arguably the least medicinal mushrooms to eat but the easiest to find. Some of the medicinal mushrooms in this book (chaga and reishi, for example) aren’t common at grocery stores, but a local herb shop may carry them.

CHOOSING MUSHROOM PRODUCTS: FRUITING BODY VS. MYCELIUM

When you head into a store or start searching online for a medicinal mushroom product, you’ll find products that come from the fruiting bodies, products that come from the mycelium, and some that contain both. Since the fruiting body of the mushroom is made of highly condensed mycelium, it might make sense to assume that the fruiting body is going to be more potent with medicinal compounds, and most research points this way. There are different schools of thought about this, however; both fruiting-body extracts and mycelium extracts can be supportive for health.

The controversy arises from the fact that the mushroom mycelium in mycelium-based products is typically grown on grain substrates, and some products (powders and capsules, for instance) can contain large amounts of grain in them along with the mycelium. For this reason, many experts are proponents of products made with the fruiting body only—to avoid grain filler. Your product should say on the label whether it comes from fruiting bodies or mycelium, and if you can’t figure it out, get in touch with the company and ask. The reputable, high-quality mushroom supplement companies will be transparent about their processes and happy to share those details with you.

While doing research for this book, I came across some mycologists and mushroom companies that use fruiting bodies only, and others that use mycelium. There are proponents for both, however, most of the published studies show that fruiting bodies have higher concentrations of beneficial constituents.

On their website, the popular mushroom beverage extract brand Four Sigmatic shares about their choice to use fruiting bodies to make their mushroom extracts:

“We do agree that all parts of the fungi have their benefits, however we choose to use the fruiting bodies of mushrooms, and never mycelium grown on grains. Normally, mycelium based products contain 50–80% starch from the growing substrate, up to 50% less beta-glucans than fruiting bodies, and far less beneficial compounds.”

Paul Stamets, who owns another of the most popular medicinal mushroom supplement companies, Host Defense, is an advocate for the benefits of mycelium.

“Mushroom mycelium is an excellent ingredient for supporting health,” Stamets says. “When produced and processed properly, mushroom mycelium contains a vast range of compounds, including enzymes, prebiotics, antioxidants, and polysaccharides to support immunity.”

Regarding the fruiting body vs. mycelium question, Robert Rogers, author of The Fungal Pharmacy, has said, “It would appear both fruiting bodies and mycelium have much to offer. I consume both, the latter as powder in vegetable and fruit smoothies in the morning and the former in tincture or extract form, when I feel the need.”

By all accounts, there are numerous benefits to using both fruiting bodies and mycelium. The mushroom products I personally take on a daily basis primarily come from the fruiting bodies, although I do experiment with mycelium products as well. Your best bet would be to try the mushroom product you feel most drawn to, take it for a few weeks, and see how you feel.

COOKED VS. RAW MUSHROOMS

Although we’re going to be focused on medicinal mushrooms in this book, I want to cover a couple of general mushroom questions that I get a lot—questions that I had myself before doing this research—about the most common mushrooms you’re probably familiar with. When I think of a raw mushroom, I picture a salad bar with sliced white button mushrooms. Top those babies with ranch dressing and some iceberg lettuce, and you’re good to go. At least, that’s what I thought of as mushrooms for most of my life. Does anyone actually find it appetizing to eat mushrooms this way? After you experience cooking with the more medicinal mushrooms (especially when you make them with butter and garlic!), you’ll never want to go back to eating raw, chalky-textured mushrooms from a salad bar again. In fact, most experts recommend not eating mushrooms raw at all.

Mushrooms have a tough cell wall called chitin that our digestive systems can’t break down, and in order to release the nutrients in the mushrooms, they must be cooked well. In addition, there may be even more important reasons to cook mushrooms rather than eating them raw.

Something that blew my mind when I first started learning about mushrooms is that button mushrooms, creminis, or “baby bellas,” and portobellos are all the same species—Agaricus bisporus. White buttons and creminis are the same exact species, just a different color (similar to a white or brown eggshell). Portobellos are older versions of these mushrooms that have had more time to mature, and their caps have opened up. So when you see buttons, creminis, and portobellos as the only three options at the store, well, they’re all actually the same mushroom. Isn’t that wild? But these seemingly innocent mushrooms may, in fact, be the least medicinal mushrooms you can eat, especially when they’re raw.

As it turns out, some raw mushrooms contain a potentially carcinogenic compound called agaritine—this compound is present in buttons, creminis, and portobellos. The agaritine needs to be cooked out of these mushrooms, which is why it’s recommended to cook them well before consuming. There is some debate over how much of a concern this should be, but based on nutrient availability alone, I say skip the raw mushrooms at the salad bar (you’re welcome!) and always opt for cooked.

Dr. Andrew Weil has said, “In general, I advise against eating a lot of the familiar cultivated white or ‘button’ mushrooms found on supermarket shelves throughout the United States. They are among a number of foods that contain natural carcinogens. We don’t know how dangerous these toxins are, but we do know that they do not occur in other mushrooms that offer great health benefits. If you’re going to eat them, cook them well, at high temperatures, by sautéing, broiling, or grilling. Heat breaks down many of the toxic constituents.”

CHOOSING ORGANIC MUSHROOMS

Mushrooms are bioaccumulators (so is cannabis!), which means they will highly absorb whatever is in the soil (such as heavy metals and pesticides). This means you should choose organically grown or certified naturally grown mushrooms and mushroom supplements whenever possible. Of course, some small companies are growing high-quality mushrooms and using organic practices but haven’t yet obtained organic certification—so talk to your local mushroom grower about their process. I’ve found mushroom growers (and mushroom enthusiasts in general) to be the friendliest of people, and they will be happy to share their mushroom love with you.

WHY SOME MUSHROOMS ARE SO EXPENSIVE

The first time I started scouting the grocery stores for new mushrooms to try, I had sticker shock when I saw the chanterelles. Forty-four dollars per pound? Why are these chanterelle mushrooms so expensive, when the oyster mushrooms right next to them are selling for only six dollars per pound?

When you find a grocery store that has a wide variety of mushrooms, you’ll likely see some that have a much higher price than the others. This is because some mushrooms can’t be cultivated—they can be found only in the wild. These mushrooms are known as mycorrhizal mushrooms, which means they have a symbiotic relationship with a particular type of tree or soil—they only grow in specific places at specific times of year, and we haven’t figured out how to reliably cultivate them commercially. These mycorrhizal beauties are highly coveted by mycophiles, and are prized with great enthusiasm when found on foraging trips.

On the flip side, some mushrooms can be easily cultivated on mushroom farms, or even at home, and therefore these mushrooms tend to be less expensive when you find them at the store.

A few examples of mushrooms that can be cultivated are oysters, shiitakes, maitakes, lion’s mane, and the “grocery-store mushrooms”—buttons, creminis, and portobellos. A few examples of mycorrhizal mushrooms that can be grown only in the wild are chanterelles, morels, truffles, and porcinis.

MUSHROOM FORAGING IN THE WILD

As you deepen your knowledge of the many wondrous properties of mushrooms, you’re likely going to want to go find some for yourself. If you do have the urge to go mushroom foraging in the wild, I encourage you to join your local mycological society and find out when the group is doing a guided mushroom walk, or “foray.” You’ll want to go with experienced foragers, because there are some look-alike mushrooms out there—species that may be harmful or poisonous, but look similar to edible mushrooms. Don’t go out into the woods alone and try to identify and eat your own edible mushrooms—make sure you go with an experienced guide. If you do find yourself foraging, I’ve learned from my herbalist teachers that anytime you’re picking something in the wild, it’s best not to take more than one-third of whatever presents itself. You don’t want to completely eliminate a patch of anything—this goes for foraging all herbs, plants, and mushrooms. If you’re inspired to grow your own medicinal mushrooms, there are some great companies that offer home growing kits. I recently purchased one for my dad from a company called North Spore.

DOSING WITH MEDICINAL MUSHROOMS

Each producer of mushroom supplements will have their own dose listed on the label. These recommendations are typically pretty conservative, so the label’s dose can be a good place to start. However, when it comes to dosing with medicinal mushrooms—just like cannabis—there isn’t a “one-size-fits-all” dose that works for everyone.

The good news is that all of the mushrooms you’ll learn about next are considered safe and nontoxic, as long as you’re getting a good mushroom product from a quality source.

If you’re looking to medicinal mushrooms for daily wellness, the general recommended starting dose (in extract form—which means powders, capsules, or tinctures) is about 1000–3000 mg (1–3 grams) per day. This will typically be something like 2 capsules, 1–2 dropperfuls of a tincture, or 1–2 teaspoons of powder extract.

If you’re using medicinal mushrooms to treat a more serious condition, a higher dose may be more effective.

“With medicinal mushrooms, there’s a maintenance dose and a condition dose,” said mycologist Tradd Cotter at a seminar I attended at his South Carolina research facility, Mushroom Mountain. “One dried gram or five fresh grams of mushrooms is a typical maintenance dose for a 160-pound adult. A condition dose (if you have cancer, for example) is usually about five times the amount of a maintenance dose.”

These dosing guidelines are general, as each product, person, and condition are different.

Of course, when you’re taking a high dose of any herb or supplement, do so under the guidance of your healthcare professional, and make sure there are no potential interactions with medications you’re taking. Memorial Sloan Kettering Cancer Center has a fantastic website that lists potential drug interactions with many different common herbs, mushrooms, and dietary supplements.

Now, let’s dive in to the healing properties of seven of the most potent medicinal mushrooms.

CHAGA (INONOTUS OBLIQUUS)

IMMUNITY, DETOXIFYING, ANTI-INFLAMMATORY

Chaga is often referred to as the “king” of the medicinal mushrooms, with good reason. Chaga has been shown to balance the immune system, reduce inflammation, and provide a high level of antioxidants, making it one of the best overall wellness mushrooms. When chaga’s medicine is extracted through double extraction (with both hot water and alcohol), it has been shown to have antiviral and antitumor properties.

Chaga isn’t one of the edible mushrooms, which means you can’t just take chaga as you’d find it in the wild and eat it. You can, however, find its potent detoxifying powers extracted into teas, powders, tinctures, and capsules. Chaga looks like a caramel-brown piece of cork with a hard black coating around it. Chaga grows on birch trees, and acts as a parasite to the birch tree it inhabits. Even though chaga may be parasitic to the birch tree, it offers tremendous health benefits to us as humans. Chaga is an ancient, wild mushroom that grows naturally in cold northern climates (Siberia, Poland, and Canada, for example), and many believe that chaga’s harsh-weather resilience is part of the reason it can help us fight infections and viruses, and generally boost our immune health.

When I first learned of my dad’s cancer diagnosis, one of the first people I called was my friend David “Avocado” Wolfe. I knew that as a superfood and wild-food nutrition expert (and one of the first people who inspired me to study holistic nutrition), he’d have an opinion on a supplement or herb I could look into to support my dad during chemotherapy. I had a feeling David Avocado would steer me toward medicinal mushrooms—and, of course, he did.

“Chaga extracted in alcohol is one of the most potent tumor-fighting compounds I’ve ever seen,” he said. He feels so strongly about chaga that he dedicated a whole book to it (appropriately named Chaga: King of the Medicinal Mushrooms). That sentence stuck with me, and I found the research to back it up. In Russia, they have been using chaga extracts in alcohol tinctures as a cancer therapy for decades, and studies show antitumor activity on various kinds of cancer cells with chaga—this includes water extracts, alcohol extracts, and mycelium extracts.

Once I started researching the ins and outs of chaga, I learned that it’s absolutely packed with vitamins, minerals, and antioxidants. In fact, it’s one of the highest-antioxidant foods in the world, right up there with cacao.

The antioxidants and beta-glucans inside chaga give it incredible immune system–balancing properties. Chaga is immunomodulating, which means it acts as an adaptogen for the immune system—if your immune system is either overactive or underactive, chaga can help to bring it back into balance so your body can go back to its regularly scheduled program of fighting infections and maintaining homeostasis in the body. It’s a great mushroom to take if you feel like you might be coming down with a cold.

Chaga’s benefits:

Chaga is a truly “foundational” medicine, in the sense that you can use it regularly to support a baseline level of good health, as well as using it more potently when you’re working to support the healing of a more serious condition.

One of the most popular ways to consume chaga is by making tea, and as you read on, you’ll find a recipe. In fact, chaga was used as a coffee substitute in Russia during World War II, as there were strict coffee rations—but chaga was found in abundance. I frequently make chaga tea at home from either a piece of chaga or chaga powder. Sipping a mug of hot chaga tea feels like being enveloped in a warm, earthy hug. It has hints of vanilla flavor due to the vanillin that’s inside it (the same compound in vanilla), which makes it perfect for tea.

Sustainability of Chaga Harvesting

Because chaga shows up on approximately only 1 in every 10,000 birch trees, there are concerns about sustainability. Chaga is one of the fungi that is not easily cultivated—the majority of chaga sold is wild-harvested (although there are some who have been able to produce cultivated chaga mycelium that doesn’t come from birch trees). However, some of the most potent medicinal properties of chaga are due to the betulin content, which comes directly from birch bark, so wild-harvested chaga is considered to be medicinally superior.

If you find yourself foraging for chaga out in the wild, one of the most important things you can do is not take the entire chunk of chaga from the tree. You want to honor the tree and the forest, and leave enough so it can grow back. If you’re purchasing wild-harvested chaga, find out if the company you’re purchasing from uses sustainable chaga-harvesting practices. A phone call or email to the company should be sufficient if they don’t have information about their harvesting practices on their website.

How to Get Started with Chaga Mushrooms

Chaga Tea

It takes just a tiny piece of chaga to make a big pot of chaga tea, and it’s one of my favorite wellness rituals. I drink it hot when I first make it, and then move it into the fridge to have iced chaga tea for a couple of days. You can use chaga tea as a base for smoothies, you can add it into your French press instead of water to make your coffee, and you can even freeze chaga tea to make chaga ice cubes.

This is a great tea to make if you’re feeling under the weather or want to soothe your digestion. Chaga tea doesn’t contain caffeine (in fact, no mushrooms contain caffeine!), so you can drink it morning or night.

Makes 8 cups of tea

To make an earthy, potent, smooth, and medicinal chaga tea, you’ll need:

1 small chunk of chaga (about 1 inch)

8 cups water

In a large pot, simmer water and chaga for at minimum 20 minutes (at least 1 hour is ideal for extracting the medicine), or as long as 5 hours, with the top on. Add more water if the water starts to evaporate. The longer you boil it, the more potent your chaga tea will be. When it’s ready, you’ll have a dark, rich tea.

Remove the chaga and pour the liquid into a mug. Sip.

You can also reuse your piece of chaga 2–3 more times after the initial brew—you’ll know it’s time to stop using it when the water doesn’t turn dark brown anymore. After you make tea, you can use your chaga chunk to make an alcohol tincture if desired.

You can add your favorite sweetener (such as a touch of raw honey, maple syrup, or stevia), and your milk of choice—but I prefer it natural.

REISHI (GANODERMA LUCIDUM)

ANTI-STRESS, LONGEVITY, IMMUNITY

When I said chaga is the king of mushrooms, I bet you were wondering, “Who’s the queen?” Enter reishi. Reishi is known as the queen of mushrooms, the mushroom of immortality, the mushroom of spiritual potency, or the lingzhi mushroom. It’s one of the most prized mushrooms in traditional Chinese medicine and has been used medicinally for more than 2,000 years in China and Japan. Reishi gets its nickname—“mushroom of immortality”—because it’s widely known as the most powerful mushroom for longevity.

Reishi is a potent anti-inflammatory mushroom, and it is often used for lowering stress and helping to soothe the nervous system. It’s a great mushroom to take at night, or any time you want to calm your nerves and get back into balance.

As with chaga, reishi isn’t directly edible—it’s a very hard mushroom, with a shiny red outer cap—but it’s wonderful in teas and extracts. I often make reishi tea when I’m winding down to get ready to sleep, and I travel with packets of reishi extract powder to keep my immune system strong and to help me stay relaxed and grounded. I’ve made reishi tea many times in hotel rooms, using a powdered reishi extract and the hot water from the in-room coffeemaker—there’s nothing more comfy than snuggling under a blanket at night with a hot mug of reishi tea in the winter. If you have both chaga and reishi tea on rotation in your home, well, consider yourself cloaked in mushroom royalty.

Reishi is one of the most widely studied mushrooms, is one of the most powerful mushrooms for immunity, and is commonly used as an adjunct to traditional cancer treatments. A 2012 study by Dr. Solomon Wasser showed that the ganoderic acid from both reishi fruiting bodies and mycelium demonstrated antitumor and immunomodulating activity, inducing apoptosis (cell death) of cancer cells.

Reishi has been shown to protect DNA from oxidative stress, and it has a high level of antioxidants, which can fight free radicals in the body—and keep skin healthy, too. Reishi has also been shown to help with histamine response, so it’s a great mushroom to take if you commonly suffer from seasonal allergies. It has also been shown to help regulate blood sugar.

In short, reishi is a medicinal mushroom powerhouse.

“Every day, I take chaga, lion’s mane, and reishi—but if I could only take one, I’d choose reishi,” says John Michelotti of Catskill Fungi. “Reishi is great for my seasonal allergies, supporting my immune system, and helps to balance my energy levels and relax my nervous system.”

Some of reishi’s healing benefits:

How to Get Started with Reishi Mushrooms

LION’S MANE (HERICIUM ERINACEUS)

BRAIN HEALTH, MENTAL FOCUS, NERVE SUPPORT

Lion’s mane is a fascinating-looking mushroom that gets its name from its fuzzy and furry natural appearance—it actually looks like a lion’s mane! My deep dive into using lion’s mane mushrooms began with Tim Ferriss’s podcast episode with Paul Stamets (episode 340 of The Tim Ferriss Show). I was already familiar with lion’s mane for focus and concentration, and I had been taking it myself in powdered extract form—usually before sitting down to work or write. I would sprinkle lion’s mane powder into my coffee, tea, or smoothies, and I also had lion’s mane capsules on hand. Although the brain-boosting properties I experienced from taking lion’s mane were subtle, whenever I took it I felt more clear, focused, and able to put my thoughts onto paper in a much more streamlined way than without lion’s mane.

While listening to that podcast episode, however, my interest in lion’s mane deepened. Tim and Paul discussed the neuroregenerative properties of lion’s mane—that it’s promising for repairing the myelin sheath around damaged nerves and can be helpful for brain and nerve conditions such as Alzheimer’s, dementia, Parkinson’s, and neuropathy. You can think of the myelin sheath around nerves as the protective coating around an electrical wire—if the coating breaks down, the wire is exposed. Lion’s mane can help to regenerate that protective coating around our nerves.

After hearing this, my further research revealed positive testimonials about lion’s mane helping to improve a wide range of conditions. Nerve pain decreasing. Nerve damage improving. Brain fog eliminated. More mental clarity. Sharper memory. Feeling clear minded and creative. People were reporting improvements in all of these areas, and for me, there was enough anecdotal evidence to warrant a lion’s mane experiment.

At the time, my dad was about a year into his chemotherapy treatments, and the only side effect I’d heard him complain about was neuropathy—he often felt a tingling sensation in his fingers and toes. I asked my dad if he’d be willing to add another mushroom to his daily routine, and he was willing to try it.

Two weeks after beginning a regimen of taking two lion’s mane capsules every day, my dad reported that he could now “feel the difference between a dime and a quarter in his pocket” with the tips of his fingers, which hadn’t been the case before taking the lion’s mane. He was also able to feel his contact lenses on his fingertips again, which he had lost the ability to do. His oncologist had warned him that he may begin to have trouble typing on a keyboard and buttoning buttons due to the chemo drugs—but since starting with the lion’s mane, his neuropathy has gotten better instead of worse.

A 2013 study in the International Journal of Medicinal Mushrooms showed that lion’s mane contains active compounds that stimulate nerve growth factor (NGF). The deterioration of NGF is related to Alzheimer’s disease and dementia, which suggests, as Paul Stamets noted in the podcast episode, that lion’s mane could be a helpful preventative for cognitive decline. No toxic or negative side effects have been reported from taking lion’s mane.

To summarize, lion’s mane mushroom can promote:

One of the greatest things about lion’s mane is that it’s a medicinal mushroom you can cook and eat. Lion’s mane mushrooms are sometimes used as a meat substitute because of their texture, which is a bit like the texture of lobster or crab. I often find lion’s mane mushrooms at my local farmer’s market, and I’m always thrilled when I do. If you find fresh lion’s mane, don’t be intimidated—they’re very easy to cook.

Lion’s mane is one of the easiest mushrooms to cultivate, and you can even grow your own at home (I’ve ordered lion’s mane growing kits from a company called North Spore).

How to Get Started with Lion’s Mane Mushrooms

CORDYCEPS (CORDYCEPS SINENSIS/MILITARIS)

ENERGY, STAMINA, ADRENAL SUPPORT

I’ve always gravitated toward foods and supplements that claim to help with energy—so when I heard cordyceps was the go-to mushroom for energy and stamina, it immediately took the seat at the head of my table. The first time I tried cordyceps mushrooms was in powdered extract form, and I mixed it into my coffee. What I noticed right off the bat was that the energy I usually get from coffee seemed to last longer—instead of a quick spike, I felt a more balanced energy. I was curious to see what cordyceps would be like on its own, so the next time I tried it, I put a packet of cordyceps mushroom powder into hot water. Drinking cordyceps tea gave me an energy boost in the afternoon without any jitteriness or crash—I just felt uplifted. I’ve also found it to be a great pick-me-up to take before a workout or yoga class.

Cordyceps is the star mushroom for energy and adrenal support. Studies have shown that cordyceps mushroom reduces fatigue and can improve endurance, oxygen uptake, and athletic performance.

Cordyceps enhances our energy by increasing adenosine triphosphate (ATP) in our cells, which is essential for energy production. Traditionally, cordyceps has been used as an aphrodisiac—it’s been shown to boost testosterone levels, increase sperm production, enhance libido (in both sexes), and improve blood circulation.

Cordyceps can help restore energy depleted by stress—in Japan, it’s used to treat postpartum exhaustion.

And as if that wasn’t enough, just like the other mushrooms we’ve met so far, cordyceps has anti-inflammatory, anticancer, and immune-modulating properties. Cordyceps is best taken in extract form—capsules, powder, or tincture.

As far as how it’s cultivated, cordyceps is a bit of a weird one. Cordyceps mushrooms grow on caterpillars. That’s right, these “caterpillar fungi” traditionally grow on the bodies of insects in the Himalayas, traditionally used in Tibet and Nepal. It’s said that Nepalese cattle herders noticed that the cows grazing on cordyceps were gaining strength and reproductive capacity. The locals began to consume it and touted enhanced energy, vigor, and aphrodisiac effects.

But not to worry—humans have found ways to cultivate cordyceps without insects, so the cordyceps supplements you’ll find at your local health-food store are caterpillar-free (and completely vegetarian). These cultivated varieties are known as Cordyceps militaris, rather than insect-grown (Cordyceps sinensis). While wild cultivated cordyceps is still available, mostly in Asia, it is very rare—and very expensive.

A few ways cordyceps can support you:

How to Get Started with Cordyceps Mushrooms

MAITAKE (GRIFOLA FRONDOSA)

BLOOD-SUGAR-STABILIZING, IMMUNITY

Maitake is another medicinal mushroom that will win your heart—not only because it’s incredibly delicious to cook with (I like to sauté it in coconut oil or grass-fed butter with a little bit of flaky sea salt), but it has potent healing properties. Maitake is known as the dancing mushroom—some say this nickname comes from the joy experienced by whoever has the good fortune of finding maitake growing under a tree. It’s also called hen of the woods, as it resembles a hen! Maitake mushrooms are rich in antioxidants and beta-glucans, which make them a supportive mushroom to add to any wellness regimen. Maitake mushrooms have been found to balance blood sugar and improve insulin sensitivity, and for this reason, maitake has been used traditionally to help with diabetes and weight loss. Maitake can also help to lower cholesterol and blood pressure.

“I use maitake in my practice particularly for immune support, but also for my patients who have insulin resistance and metabolic syndrome, because it helps with blood pressure and blood sugar,” says Aviva Romm, MD.

Just like the other mushrooms you’ve met so far, maitake has been shown to help with cancer treatment—slowing tumor growth and alleviating some of the side effects of chemotherapy by keeping the immune system strong.

The compound in maitake called D-fraction has been shown to help modulate the immune system and increase natural killer cells, which can help fight tumors. Studies have shown that maitake may be helpful in reducing breast, liver, and lung cancer tumors, and has been used in conjunction with chemotherapy treatments to enhance immune function.

Some of the main benefits of maitake:

How to Get Started with Maitake Mushrooms

SHIITAKE (LENTINULA EDODES)

IMMUNITY, ANTIVIRAL

Of all the mushrooms in The Rebel’s Apothecary, shiitakes are the ones most commonly found at grocery stores and on restaurant menus. In fact, shiitakes may be the only medicinal mushrooms you’ll see in the grocery store aisle. Shiitake mushrooms are common in Asian cooking, and they are known for bringing out that rich, umami flavor in savory dishes.

If you love eating shiitake mushrooms like I do, you can probably imagine why I was so happy to find out that not only are they incredibly delicious, but they have plenty of healing benefits, too. If you eat shiitakes regularly, you’ve already been taking advantage of their healing magic.

Because shiitake mushrooms can be easily cultivated (not only wild grown), they are available in abundance, and often at a lower price point than other gourmet/medicinal mushrooms.

Shiitake mushrooms have a whole host of medicinal benefits, so adding them into your diet or as a supplement can be a great way to support overall health. Studies have shown that eating shiitake mushrooms can improve immunity, lower cholesterol, and reduce inflammation in the body.

In Japan and China, the active compound in shiitake (lentinan) is commonly used in cancer treatment in conjunction with chemotherapy, as it’s been shown to inhibit tumor growth, enhance the effectiveness of some chemotherapy drugs, and prevent damage to the immune system during treatment. One of the first supplements I started researching when my dad got cancer is called active hexose correlated compound (AHCC), which is a supplement made primarily from the mycelium of shiitake mushrooms. Multiple studies have shown that AHCC can be effective in reducing side effects of chemotherapy drugs and improving immune response in patients with chemotherapy-weakened immune systems. My dad has been taking it for over two years, along with chemotherapy, and his immune system has remained very strong. While I’m not claiming direct cause and effect (the strength of his health could be attributed to many things), after reviewing the research, I think it’s safe to say the AHCC from shiitake mushrooms could be helping.

Shiitake has also been shown to have potent antiviral effects. Studies have shown success in people using AHCC to combat human papillomavirus (HPV) and the flu virus. In a recent clinical trial, 60 percent of HPV patients taking 3 g of AHCC per day showed no sign of infection after six months.

“One of the best antivirals comes from shiitake,” says mycologist Tradd Cotter. “Shiitakes are widely available and affordable. During flu season, take a shiitake tincture, and eat more shiitakes.”

Shiitakes are some of the most promising mushrooms to add to your apothecary—namely, because they’re so easy to find, are inexpensive, and have extremely promising health benefits.

Some of the medicinal properties of shiitake:

How to Get Started with Shiitake Mushrooms

TURKEY TAIL (TRAMETES VERSICOLOR)

IMMUNITY, ANTIVIRAL, ANTITUMOR

Turkey tail was one of the first medicinal mushrooms I got acquainted with (and fast!) when I found out about my dad’s cancer diagnosis. The compounding pharmacist at Dr. Frank Lipman’s functional medicine practice suggested I look into it as an adjunct to chemotherapy. As it turns out, it’s known to be a tumor-fighting mushroom that can also provide robust immune system support, which is useful not only for cancer patients but for general wellness and disease prevention too.

Turkey tail mushroom has been studied for its antitumor effects (particularly on breast cancer, but it’s been shown to have antitumor effects in other types of cancer as well), and has been used in traditional Chinese medicine for immune system support for thousands of years. It’s also been shown to help chemotherapy and radiation become more effective for some patients, and is considered to be anti-inflammatory and immune system–modulating. Krestin, a drug derived from the PSK (polysaccharide-K) in turkey tail mushrooms, has been an officially approved cancer treatment in Japan since 1977.

“Turkey tail has been used in Asia for thousands and thousands of years, and it turns out to be a really potent immune therapy,” says Dr. Leanna J. Standish, medical director of the Bastyr Integrative Oncology Research Center.

In a 2011 TEDMED talk, Paul Stamets described how his mother healed from stage IV breast cancer with the help of turkey tail mushrooms. His story is compelling and helped to support my research on turkey tail for cancer. “Take these mushrooms as an adjunct therapy—not as a substitution—but to support the immune system. Natural killer cells increase on a dose-dependent basis,” he says in the talk. A study of women with breast cancer found that participants who took between 6 and 9 grams of turkey tail powder extract per day experienced an increase in cancer-fighting cells in the immune system (natural killer cells and lymphocytes).

According to the Memorial Sloan Kettering Cancer Center, PSK and PSP, the polysaccharide compounds in turkey tail, have also shown promise in fighting viruses, including HIV and herpes.

If you’re fortunate enough to see turkey tail in the wild, you’ll understand immediately where it got its name. It most commonly grows on decomposing logs in the forest, and the rings of color that line the mushroom, along with the fanlike shape, make it look just like the tail of a turkey. I came across it on one of my mushroom walks in the Catskills, led by John Michelotti. Seeing it on a log was a really special moment, since my dad has been taking turkey tail since the beginning of his cancer treatment.

Turkey tail mushrooms are very thin, tough, and leathery in texture, so they aren’t the most practical to use in cooking. You can, however, easily add powdered extracts of turkey tail into your cooking, add turkey tail tinctures to your smoothies, or make a tea with dried turkey tail mushrooms if you can get your hands on them.

Turkey tail’s healing benefits:

How to Get Started with Turkey Tail Mushrooms

Other medicinal mushrooms to look out for:

I’ve covered seven medicinal mushrooms in depth here in The Rebel’s Apothecary, but there are many more varieties out there making magic happen in the world. A few other star mushrooms to look into are:

Check the Resources section for some of my favorite mushroom books and websites to continue your mushroom adventure.

BUT WILL I GET HIGH? USING MEDICINAL MUSHROOMS WITHOUT FEAR

None of the mushrooms you’ve met so far in this book have any psychoactive or psychedelic effects at all. Rest assured that chaga, reishi, lion’s mane, cordyceps, maitake, shiitake, and turkey tail are all safe and non-psychedelic. Of course, when you start experimenting with medicinal mushrooms, just like any plant or supplement, you’ll want to take note of any effects you do notice and be aware of how you’re feeling—but you won’t get high from them.