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Discover the Mushrooms That Actually Support Women’s Health

Medicinal mushrooms—the kind you take as a supplement instead of the kind you toss into your stir-fry—are having a serious moment. A growing body of research suggests that certain types of functional fungi offer meaningful support for a woman’s unique health needs, from hormonal balance and energy to stress management and cognition.

While medicinal mushrooms can support good health at every age and stage of a women’s life, they are especially useful for women trying to navigate the hormonal rollercoaster of peri- and post- menopause. Here’s what you need to know about three of the most popular mushroom varieties and how they can help you thrive no matter what season you’re in.

Meet 3 Mushrooms Worth Knowing

Used for centuries in traditional Asian medicine, medicinal mushrooms contain bioactive compounds with specific benefits for a wide range of health concerns. Here are three of the best for supporting women’s health.

Reishi: The mushroom of immortality.

Revered in Traditional Chinese Medicine (TCM) since millennia, reishi is perhaps the most well-research functional mushroom on the planet. It’s main bioactive compounds—triterpenes and beta-glucans—are the focus of a growing body of modern research.1 Here’s why: Reishi’s triterpenes modulate the HPA axis, which is the body’s stress-response system. This is especially relevant for women, who are twice as likely as men to experience anxiety disorders.2

Chronic stress also disrupts estrogen and progesterone balance, contributing to cycle irregularity, poor sleep, and fatigue. A small 2012 randomized study found that supplementing with a mushroom blend containing reishi meaningfully reduced fatigue and improved the quality of life in adults with moderate to severe stress.3 Reishi has also been shown to foster better sleep, decreasing the time it takes to fall asleep, increasing the time asleep, and improving non-REM sleep.4,5

Reishi can be particularly useful during perimenopause. Not only can supplementation help with menopausal fatigue, insomnia, and mood swings, early findings suggest that reishi may have estrogen-like activity. This may be useful in regulating hormone levels to help prevent post menopausal-related issues like bone loss and cardiovascular disease.6,7

Cordyceps: The energy mushroom.

Originally discovered in Tibet, cordyceps has become one of the most studied mushrooms for physical performance and energy metabolism. This is largely due to its ability to enhance ATP production, which is the primary source of energy for your cells. Studies show that cordycepin, the mushroom’s key bioactive, boosts mitochondrial efficiency, helping your cells produce more energy more effectively.8  

What does that look like in real life? A 2016 randomized, double-blind trial found that supplementing with cordyceps significantly improved VO2 max (the maximum amount of oxygen your body uses during intense exercise) and delayed fatigue compared to a placebo, even in healthy, active women.9

Beyond energy, cordyceps may support reproductive health and reduce menopausal symptoms. Early research suggests that this shroom can influence estrogen pathways, showing positive effects on ovarian function and luteinizing hormone. It may also have the ability to offset menopausal weight gain.10,11 These preliminary findings are promising for women navigating perimenopause or irregular cycles.

Lion’s Mane: The brain mushroom

Lion’s mane is arguably the most exciting mushroom in brain health circles. It’s unique makeup of compounds—especially the hericenones found in the mushroom’s fruiting bodies—are the only natural substances known to stimulate the production of Nerve Growth Factor (NGF). NGF is critical for the growth, maintenance, and survival of neurons. Because hericenones can cross the blood-brain barrier, they stimulate cognitive improvement and may, according to some experts, potentially be able to treat neurodegenerative diseases.12,13

Since women experience Alzheimer’s disease at nearly twice the rate of men, lion’s mane may offer a complementary pathway for brain health support throughout life. It may also help with the brain fog that can occur during peri-menopause. In one double-blind, placebo-controlled trial involving older adults with mild cognitive impairment, cognition was significantly improved in those supplementing with lion’s mane for 16 weeks.14

On the mental health front, a four-week study of menopausal women in Japan found that those taking lion’s mane reported lower levels of irritability, anxiety, and concentration problems compared to those taking a placebo.15 Researchers attributed this effect to reduced inflammation in the brain and improved neural plasticity, both of which affect mood regulation.

How to Incorporate Functional Mushrooms Into Your Routine

Not all mushroom supplements are created equal. These tips can help you effectively choose and use these female-friendly fungi:

Stacking. Many women find that adding all three mushrooms to their daily routine helps to effectively address their wellness goals.

What to look for. Check the label to ensure you’re getting mushroom fruiting bodies, not mycelium-on-grain, which have lower concentrations of active compounds. It’s also smart to seek out supplements that contains complementary ingredients that support your current health issue, such as Aged Garlic Extract, Aronia berry, B12, L-theanine, oregano, valarian, and zinc.

Timing matters. Reishi should be taken in the evening before bed while lion’s mane and cordyceps should be taken in the morning.

Patience is required. The benefits provided by medicinal mushrooms builds over time. Most women notice effects between four and eight weeks.

Safety. Medicinal mushrooms are generally considered safe for most people but they can interact with certain medications. These include blood thinners, diabetes medications, and immunosuppressants. If you are pregnant, breastfeeding, or managing a chronic condition, consult your healthcare provider before supplementing.

References

  1. Wachtel-Galor S, Yuen J, Buswell JA, Benzie IFF. Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd ed. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 9.
  2. Chalyasit K, Muangsri K, Kwanpracha S, et al. Targeting cortisol dysregulation through bioactive copounds: implications for stress, sleep, and mental wellness. Bioactive Compounds in Health and Disease. 2026;9(2).
  3. Hisamuddin AS, Ramli F, Leo TK, et al. Adaptogenic effects of mushroom blend supplementation on stress, fatigue, and sleep: A randomised, double-blind, and placebo-controlled trial. Brain and Behavior. 2026;16(1):e71193.
  4. Qiu Y, Mao ZJ, Ruan YP, et al. Exploration of the anti-insomnia mechanism of Ganoderma by central-peripheral multi-level interaction network analysis. BMC Microbiology. 2021;21(1):296.
  5. Yao C, Wang Z, Jiang H,et al. Ganoderma lucidum promotes sleep through a gut microbiota-dependent and serotonin-involved pathway in mice. Science Reports. 2021;11:
  6. Shimizu K, Miyamoto I, Liu J, et al. Estrogen-like activity of ethanol extract of Ganoderma lucidum. Journal of Wood Science. 2009;55:53-9.
  7. Cicha-Jeleń M, Kała K, Sułkowska-Ziaja K, et al. The significance of a mushroom diet in the prevention of osteoporosis. Pharmaceuticals (Basel). 2026;19(3):482.
  8. Di Lorenzo R, Falanga D, Ricci L, et al. NAD-driven sirtuin activation byCordyceps sinensis extract: exploring the adaptogenic potential to promote skin longevity. International Journal of Molecular Science. 2024;25(8):4282.
  9. Hirsch KR, Smith-Ryan AE, Roelofs EJ, et al. Cordyceps militaris improves tolerance to high-intensity exercise after acute and chronic supplementation. Journal of Dietary Supplements. 2017;14(1):42-53.
  10. Jang D, Lee E, Lee S, et al. System-level investigation of anti-obesity effects and the potential pathways of Cordyceps militaris in ovariectomized rats. BMC Complementary Medicine and Therapies. 2022;22(1):132.
  11. Zhu JS, Halpern GM, Jones K. The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis: part I. Journal of Alternative and Complementary Medicine. 1998;4(3):289-303.
  12. Mori K, Obara Y, Hirota M, et al. Nerve growth factor-inducing activity of Hericium erinaceus in 1321N1 human astrocytoma cells. Biological and Pharmaceutical Bulletin. 2008;31(9):1727-32.
  13. Lai PL, Naidu M, Sabaratnam V, et al. Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicine Mushrooms. 2013;15(6):539-54.
  14. Mori K, Inatomi S, Ouchi K, et al. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research. 2009;23(3):367-72.
  15. Nagano M, Shimizu K, Kondo R, et al. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research. 2010;31(4):231-7.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.