Functional and adaptogenic mushrooms (such as Reishi, Chaga, Lion’s Mane, Cordyceps, Shiitake, Turkey Tail, Birch Polypore etc.) have long been used in traditional medicine, particularly Asia, for promoting vitality and longevity. Modern scientific research is now uncovering how bioactive compounds in these mushrooms can combat the various aspects of aging. Below we summarise the evidence for their anti-ageing effects on skin health, cognitive function, and cellular longevity, as well as the key compounds such as beta-glucans, triterpenes, antioxidants and how they can support healthy ageing.
Mushrooms for Youthful Skin
As we age, our skin undergoes natural changes such as decreased collagen production, reduced elasticity, and increased oxidative stress. Functional mushrooms contain compounds that help counteract these processes.
Boosting Collagen & Hydration
Polysaccharides found in Tremella fuciformis (snow mushroom) have been shown to increase collagen and hyaluronic acid production, improving skin hydration and elasticity. Additionally, extracts from the Oyster mushroom upregulate genes associated with skin hydration, promoting a plump and youthful complexion.
Reducing Wrinkles & Fine Lines
Ganoderma Lucidum (Reishi) is rich in anti-elastase and anti-collagenase compounds, meaning it helps prevent the breakdown of skin’s structural proteins. Studies show that mushroom extracts can inhibit enzymes responsible for wrinkles and sagging, maintaining a firmer skin for longer.
Protection Against Oxidative Stress and Inflammation
Oxidative stress accelerates ageing by damaging skin cells. Mushrooms like Lentinula Endodes (Shiitake) and Inonotus Obliquus (Chaga) are packed with antioxidants such as ergothioneine and polyphenols, which neutralise free radicals and reduce UV-induced damage. Chaga, in particular, has been found to enhance collagen synthesis while reducing inflammation, helping to prevent premature ageing and maintaining radiant complexion.
Brain Health & Cognitive Longevity
Neurodegeneration is a major concern as we age, leading to conditions like Alzheimer’s and Parkinson's disease. Several functional mushrooms have demonstrated neuroprotective properties that support cognitive health and memory retention.
Enhancing Memory & Neurogenesis
Hericium Erinaceus (Lion’s Mane) is one of the most extensively studied mushrooms for brain health. It contains hericenones anderinacines, compounds that stimulate the production of nerve growth factor (NGF), which is essential for brain plasticity and neurogenesis. Clinical trials found that older adults who supplemented with Lion’s Mane experienced improved cognitive function and memory compared to those who did not.
Protecting Against Neurodegeneration
Ganoderma Lucidum (Reishi) and Cordyceps contain triterpenes and polysaccharides that reduce neuroinflammation and oxidative stress - two key factors in neurodegenerative diseases. In Altzheimer’s models, Reishi extracts have been shown to reduce amyloid plaque buildup, while Cordyceps compounds protect neurons from apoptosis (cell death).
Mushrooms and Reduced Dementia Risk
A population study in Singapore found that individuals who consumed at least of 300 grams of mushrooms per week had significantly lower risk of developing mild cognitive impairment (MCI), a precursor to dementia. This is likely due to the presence of ergothioneine, a unique antioxidant found in mushrooms that has been linked to cognitive longevity.
Cellular Longevity & Lifespan Extension
The ageing process is driven by cellular damage, mitochondrial dysfunction, and chronic inflammation. Functional mushrooms address these root causes and may even contribute to longer lifespans.
Telomere Protection & DNA Protection
Telomeres, the protective caps on our DNA, shorten with age. Certain mushroom extracts, including those from Reishi and Agaricus Blazei, have been shown to enhance telomerase activity and prevent telomere shortening, which could contribute to prolonged cellular health.
Mitochondrial Health and Energy Production
Mitochondria are the energy powerhouses of cells, and their decline contributes to ageing. Polysaccharides from Cordyceps enhance mitochondrial function, increasing cellular energy while reducing oxidative damage. This could lead to better overall vitality and reduced fatigue as we age.
Reducing Chronic Inflammation (Inflammaging)
Chronic low-grade inflammation, also known as “inflammaging” accelerates ageing and is linked to numerous age related diseases. Mushrooms like Reishi, Shiitake and Maitake contain beta-glucans that modulate immune function and suppress inflammatory cytokines such as TNF-a and IL-6. By reducing systematic inflammation, these mushrooms helps prevent age-related conditions like cardiovascular disease and arthritis.
Lifespan Extension in Model Organisms
Research on fruit flies, mice, and other model organisms has demonstrated that mushroom extracts can extend lifespan by enhancing antioxidant defences, improving metabolic efficiency, and reducing age-related cellular damage. While human trials are still ongoing, these findings suggest that mushrooms may have longevity-promoting effects.
Key Biopactive Compounds In Anti-Ageing Mushrooms
Beta-glucans: Found in most medicinal mushrooms, these polysaccharides enhance immune function and reduce inflammation.
Triterpenes: Abundant in Reishi and Chaga, these compounds exhibit anti-inflammatory and neuroprotective properties.
Ergothioneine: A potent antioxidant found exclusively in mushrooms, known to reduce oxidative stress, and enhance skin hydration.
Polysaccharides: Contribute to mitochondrial health, improved energy levels, and enhanced skin hydration.
Hericenones & Erinacines: Found in Lion’s Mane, these compounds promote nerve growth and cognitive longevity.
How to Incorporate Mushrooms Into Your Daily Routine
To harness the anti-ageing benefits of functional mushrooms, consider using tinctures and extracts, which provide the most bioavailable and concentrated form of medicinal compounds.
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Mushroom tinctures: Dual extracted tinctures (using both alcohol and water) maximise the ability of key bioactive compounds like beta-glucans, triterpenes, and polysaccharides. This method ensures better absorption compared to powders or capsules.
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Liquid Extracts: Highly concentrated liquid forms offer fast absorption and potency, allowing for efficient delivery of nutrients to the body.
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Why not Powders, Capsules or Gummies? While powders, capsules and gummies contain some beneficial compounds, they often lack the full spectrum of active ingredients due to lower extraction efficiency and added fillers. Tinctures and extracts on the other hand, provide a highly potent and bioavailable dose for maximum efficacy.
Final Thoughts
The science behind functional and adaptogenic mushrooms is growing, with numerous studies supporting their role in anti-ageing. From enhancing skin health and protecting brain function to promoting cellular longevity, these fungi offer a natural, holistic approach to healthy ageing. While more human research is needed, current evidence suggests that incorporating mushrooms into your diet and wellness routine could be a powerful strategy for longevity and vitality.
