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Medically reviewed by Patricia Mikula, PharmD
Key Takeaways
- Culinary and medicinal non-psychedelic mushrooms may help fight depression by boosting serotonin, dopamine, and regulating stress pathways.
- Lion's head and reishi are two primary species of mushrooms that have been studied for depression in humans.
- Large clinical trials are needed to confirm the effectiveness of edible mushrooms for depression and to determine optimal amounts, interactions, and long-term effects.
Some studies show that adding mushrooms to your diet may help alleviate depression symptoms, but more research is needed to confirm these effects.
What Do Mushrooms Do for Depression?
A study of adults in the United States showed that those who included culinary, non-psychedelic mushrooms in their diets had a lower risk of depression.
Keep in mind that most of the evidence for non-psychedelic mushrooms for depression symptoms comes from preclinical studies (research performed in cells or animals).
These studies suggested that specific mushroom species may improve depression symptoms by the following actions:
- Increasing levels of serotonin and dopamine, chemical messengers in the brain that help regulate mood
- Reducing inflammation (swelling) in the brain
- Regulating the hypothalamus-pituitary-adrenal (HPA) axis and tryptophan-kynurenine (KYN) pathway, which help the body respond to stress
- Improving digestive system health
Depression Defined
Major depressive disorder (MDD) is a prevalent but serious mental health condition. About 20% of people will experience MDD at least once.
To be diagnosed with MDD, five of the following symptoms must be present daily for at least two weeks, for every day or nearly every day. One must include either depressed mood, or loss of interest or pleasure.
- Feeling sad
- Lack of interest in activities
- Inability to feel pleasure
- Fatigue
- Trouble sleeping
- Weight changes
- Sexual dysfunction
- Brain fog
- Trouble concentrating
- Suicidal ideation
Manic or hypomanic behavior is not a feature of MDD. Symptoms must cause significant distress or impairment.
The list above is not exhaustive. It's vital to discuss your symptoms and health goals with your healthcare provider before self-treating to keep depression from getting worse.
Takeaway
If you are having suicidal thoughts, contact the 988 Suicide & Crisis Lifeline at 988 for support and assistance from a trained counselor. If you or a loved one is in immediate danger, call 911.
Benefits of Edible Mushrooms
Mushrooms are nutritious fungi that are low in fat and calories.
They include the following components that may benefit your health:
- Amino acids, including glutamic acid, aspartic acid, and threonine
- Protein
- Vitamins, including vitamin C, D, and B vitamins
- Minerals, including phosphorus, potassium, and magnesium
- Polysaccharides (a special carbohydrate)
- Fiber
Edible mushrooms offer the following health perks:
- Prevent cell damage from free radicals
- Reduce inflammation
- Lower blood sugar
- Protect the heart
- Boost the immune system
Are Edible Mushrooms Safe for You?
Edible mushrooms are safe for most people to eat.
Side effects may vary depending on the type of mushroom you eat.
For instance, side effects of Reishi mushrooms include the following:
- Dry mouth
- Constipation
- Trouble sleeping
- Itching
- Dizziness
- Nausea
- Upset stomach
More research is needed into potential drug or food interactions with mushrooms, as well as the effects of long-term mushroom supplementation.
How to Choose a Mushroom
Here's the latest evidence for using mushroom species for depression.
Lion's Mane (Hericium erinaceus)
- Reduces stress: A study of 41 healthy adults found that taking Lion's mane mushrooms daily for 28 days lowered stress.
- Decreases depression, anxiety, and sleep problems: Taking Lion's mane for 8 weeks improved mental health symptoms in a sample of people who were overweight or obese.
Reishi Mushroom (Ganoderma lucidum)
- Boosted mood: In a study in 1,374 Chinese adults with cancer, half of those who took Reishi mushrooms reported improved depression symptoms.
- Improved happiness: A study in 64 women with fibromyalgia found a trend in happiness among those who took Reisha for six weeks. However, these results were not statistically significant. Further research is needed to confirm these results.
Caterpillar Mushroom (Cordyceps militaris)
- Did not improve sleep: Adding cordyceps (caterpillar) mushroom to the antidepressant Cymbalta (duloxetine) did not improve sleep, according to a small clinical trial.
- May improve neuroinflammation: Other preliminary studies suggest cordyceps may benefit symptoms associated with depression, such as neuroinflammation. Further study is needed.
Other Species
In addition, the following species of mushrooms have been studied for depression symptoms in animal models:
- Horsehair parachute mushroom (Marasmius androsaceus)
- Fu ling (Poria cocos)
- Honey mushroom (Armillaria mellea)
- Sun mushroom (Agaricus brasiliensis)
- King trumpet mushroom (Pleurotus eryngii)
- Golden oyster mushroom (Pleurotus citrinopileatus)
Preliminary results in animals may or may not translate into benefits for humans. More research is needed to determine if these mushrooms may help people with depression.
How Much Should You Use?
There is no specific recommended dose for edible mushrooms. For optimal results and safety, discuss how much to eat with your healthcare provider, pharmacist, or registered dietitian nutritionist (RD/RDN).
Mushroom species have been studied at the following dosages for depression symptoms in humans:
- Lion's mane: 1.8 grams (g) as a single dose or daily for 28 days in healthy adults
- Reishi: 6 g a day for 6 weeks in women with fibromyalgia
- Caterpillar mushroom: 3 grams a day with 60 milligrams (mg) of Cymbalta for 6 weeks
Read the original article on Verywell Health
