Mushroom coffee has recently gained traction as a functional beverage alternative, blending traditional coffee with extracts from medicinal mushrooms. Marketed for its potential health benefits, including weight loss, it's important to distinguish fact from fiction. This article delves into the science behind mushroom coffee, examining its composition, purported benefits, and potential downsides, particularly in relation to weight management.
What is Mushroom Coffee?
Mushroom coffee typically combines ground coffee beans with extracts from medicinal mushrooms. These mushrooms are often dried, ground, and processed to concentrate their bioactive compounds. Mushroom coffee brands often cite the medicinal use of mushrooms dating back thousands of years to traditional Chinese and Ayurvedic practices. While mushroom coffee does contain less caffeine than regular coffee, it is not entirely caffeine-free.
Common Types of Mushrooms Used
The most popular types of mushrooms used in mushroom coffee include:
- Reishi
- Chaga
- Lion’s Mane
- Cordyceps
- King Trumpet
- Turkey Tail
These mushrooms are chosen for their potential health-promoting properties.
The Potential Benefits of Mushroom Coffee
Mushroom coffee brands claim that mushroom coffee's benefits include improved mental and physical performance, better immunity, and more restful sleep. The presence of mushrooms adds potential health benefits to this interesting beverage.
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Immune System Support
Medicinal mushrooms contain beneficial compounds such as polyphenols, polysaccharides, vitamins, carotenoids, and minerals. These compounds have major antioxidant properties. Beta-glucans found in medicinal mushrooms have been reported to enhance immune responses by activating immune cells such as macrophages and natural killer cells, thereby improving the body’s defense against pathogens. So, experts believe that mushroom coffee can provide antioxidants that support your immune system.
Cognitive Function
Lion’s Mane, or Hericium erinaceus, has been widely investigated for its potential neuroprotective effects. Studies on animal models have also shown improved cognitive function and neuroregeneration following Lion’s Mane supplementation. A Japanese study from 2008 reported that individuals with mild cognitive impairment experienced cognitive improvements after 16 weeks of supplementation with Lion’s Mane. These findings suggest that Lion’s Mane may offer support for individuals experiencing age-related cognitive decline.
Energy and Stress Reduction
An increasing number of studies have reported that Cordyceps mushrooms (Cordyceps militaris) help enhance physical endurance and reduce fatigue. Adaptogens, such as the mushrooms in mushroom coffee, level out the amount of cortisol in your blood and saliva. So, this drink could potentially help you manage stress.
Less Caffeine
Mushroom coffee typically has less caffeine than regular coffee. Mushroom coffee "contains about half the caffeine of regular coffee, potentially leading to less jitteriness and improved sleep quality," says Thara Vayali, ND, a naturopathic doctor as well as cofounder and chief medical officer of women’s wellness brand Hey Freya. Because of this, the immediate stimulating effect may be milder. Compounds like polysaccharides and antioxidants in mushrooms may support sustained energy and cognitive function without the jitteriness or crashes associated with high caffeine intake.
Mushroom Coffee and Weight Loss: Separating Fact from Fiction
Mushroom coffee should not be treated as a weight-loss treatment. Some people think mushroom coffee can speed up your metabolism and help you burn more fat. Research is still needed in regards to mushroom coffee and losing weight, but Ouldibbat points out, “Certain mushrooms may support metabolism, gut health, and blood sugar regulation, which can be beneficial for overall weight management when combined with a healthy diet and lifestyle.”
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Calorie Content and Appetite Suppression
Adaptogens, including mushrooms used in these drinks, are low in calories and often provide benefits without adding much to your daily intake. That is to say, if you normally drink a higher-calorie beverage, swapping in mushroom coffee could help you lose weight. While caffeine can suppress appetite, it can lead to rebound cravings once it wears off.
Potential Downsides and Considerations
Although mushroom coffee is generally considered safe for most individuals, allergic reactions and gastrointestinal discomfort have been reported. Individuals with underlying health conditions or those on medications should seek medical advice before consumption of mushroom coffee.
Oxalates
Mushrooms have a lot of oxalates, which can lead to kidney stones. Those with kidney issues might want to proceed with caution, too, as certain mushrooms (including chaga) contain oxalates.
Quality and Sourcing
The quality of mushroom coffee products varies significantly based on extraction methods, the type of mushroom used, and mushroom sourcing.
Contraindications
Ouldibbat says that "individuals with mushroom allergies, autoimmune conditions, or those taking certain medications (such as blood thinners or immunosuppressants) should consult a health care provider before drinking mushroom coffee." She adds that those who are pregnant and breastfeeding should also seek medical advice before incorporating it into their routine.
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Side Effects
As with any type of food that you introduce to your routine, it’s important to start small. Increased consumption can cause side effects like nausea and headaches. If you’re a regular coffee drinker and lower your intake, you might also experience some caffeine withdrawal.
Taste and Preparation
The flavor profile of mushroom coffee is generally described as a blend of the familiar bitterness of coffee and earthy, nutty undertones from the mushrooms used. While it retains the essence of regular coffee, the taste can vary significantly based on the quality of the ingredients and the specific mushroom blends used. Generally, the flavor is earthy.
People make this drink by drying mushrooms, extracting their beneficial ingredients, and adding those to regular coffee. Mushroom coffee is typically a blend of ground coffee and mushroom powder.
Forms of Mushroom Coffee
You can order mushroom coffee online, but some health food stores might have it. It comes in many different forms, including:
- Mushroom coffee grounds
- Premade lattes
- Instant packets
- Pods
Cost
A package of mushroom coffee isn’t cheap, either. It costs about twice as much as regular coffee.
Expert Opinions
Integrative health coach and functional diagnostic nutrition practitioner, Hannah Brooke Derrickson, adds that mushroom coffee is a better choice than regular coffee because it won’t give you an unhealthy cortisol spike but rather provides sustained energy and an improved mood.