Functional Mushrooms for Menopause: The Science | It Mush Be Good

IT MUSH BE GOOD

The Science of Functional Mushrooms & Menopause

Why Your Body Is Asking for More Than a Cup of Tea

A science-backed, jargon-free guide to the functional mushrooms that are changing how women support their bodies through perimenopause and beyond.

The Menopause Gap Nobody Talks About

Around 13 million women in the UK are currently perimenopausal or menopausal — that’s roughly one in three of the entire female population. (UCL, 2023)

A 2022 survey by the Fawcett Society found that nearly 85% of UK women aged 45–55 reported sleep problems and exhaustion as their most debilitating symptom, and around three-quarters said that brain fog significantly affected their daily lives. (Fawcett Society / Statista, 2022)

HRT is helpful for many women, and we fully support informed access to it. But it’s not the whole picture — and not every woman can take it, or chooses to. The questions being asked in GP waiting rooms and WhatsApp groups are all pointing to the same place: what else is out there that actually works?

That’s where functional mushrooms come in. Not as a replacement for medical care, but as a meaningful, evidence-informed complement to it.

What Are Functional Mushrooms — And Why Are They Different?

Functional mushrooms are medicinal species used in Traditional Chinese Medicine (TCM) and Japanese Kampo medicine for over 2,000 years. Unlike the mushrooms in your supermarket, these aren’t primarily valued for taste — they’re valued for what they do in the body.

They contain high concentrations of biologically active compounds including beta-glucans, triterpenes, polysaccharides, and phenolic compounds — all of which interact with the immune system, the nervous system, and hormonal pathways. (Lłysakowska et al., Molecules, 2023)

The key distinction when buying any functional mushroom supplement: fruiting body vs. mycelium. The fruiting body contains significantly higher concentrations of the active compounds responsible for health benefits. Products made from mycelium on grain are often mostly starch. Always check.

What’s Actually Happening in Your Body During Perimenopause

To understand why functional mushrooms are relevant, it helps to understand what menopause is really doing at a physiological level. Most people associate it with hot flushes and the end of periods — but it’s much more systemic than that.

As oestrogen and progesterone decline, you also see changes in cortisol regulation, reduced neuroplasticity (the brain’s ability to adapt and form connections), increased systemic inflammation, disrupted circadian rhythms, and shifts in the gut microbiome — all of which amplify the symptoms women experience.

The symptoms aren’t isolated events. They’re signals from an interconnected system under significant hormonal pressure. That’s why the most effective complementary approaches tend to work systemically — and why functional mushrooms, which are adaptogens by nature, are particularly relevant.

The Three Mushrooms That Matter Most for Menopause

There are dozens of functional mushroom species, but three have the strongest body of evidence for the symptoms women in perimenopause and menopause experience most: Reishi, Lion’s Mane, and Cordyceps. Here’s what the science actually says.

1. Reishi (Ganoderma lucidum) — For Sleep, Stress & Hormonal Calm

Reishi has been used in Chinese medicine for over 4,000 years — known as lingzhi, or “the mushroom of immortality.” Modern science is beginning to understand why.

The sleep connection: Sleep disruption is one of the most debilitating symptoms of perimenopause. Reishi’s bioactive compounds — particularly its triterpenes and polysaccharides — interact with the body’s GABA-ergic system. GABA is the brain’s primary “calm-down” neurotransmitter, and reduced GABA activity is directly linked to insomnia and anxiety. A study published in Pharmacology, Biochemistry and Behavior found that Ganoderma lucidum extract significantly potentiated sleep via a GABAergic mechanism — reducing time to fall asleep, increasing total sleep duration, and improving non-REM sleep. (Chu et al., 2007)

Separate research published in Scientific Reports found that reishi may promote sleep through a gut microbiota-dependent pathway, increasing serotonin levels in the hypothalamus — a complementary mechanism to GABA modulation. (Tang et al., Sci Rep, 2021)

The stress and cortisol connection: Reishi is classified as an adaptogen. In a double-blind, placebo-controlled trial published in the Journal of Medicinal Food, reishi supplementation was associated with lower cortisol levels in healthy adults. (Sheng et al., J Med Food, 2010) This matters enormously during perimenopause, when HPA axis dysregulation can significantly worsen hot flushes, mood instability, and sleep quality.

Inflammation: Research in Frontiers in Pharmacology demonstrated that reishi extract inhibits the NF-κB/NLRP3 inflammatory pathway — one of the key inflammatory cascades associated with brain fog, joint discomfort, and worsened menopausal symptoms. (Swallah et al., 2023)

2. Lion’s Mane (Hericium erinaceus) — For Brain Fog, Mood & Cognitive Resilience

If you’ve ever stood in a room and completely forgotten why you’re there, or struggled to hold a thought in a meeting that would have been effortless a year ago — that’s perimenopause brain fog. It’s not imagined. It’s neurochemistry.

Declining oestrogen affects the brain profoundly: it plays a key role in hippocampal function (memory), prefrontal cortex activity (focus, decision-making), and the regulation of serotonin, dopamine, and acetylcholine. As oestrogen falls, so does cognitive ease.

The NGF mechanism: Lion’s Mane contains two unique classes of compounds — hericenones (from the fruiting body) and erinacines (from the mycelium) — which stimulate the production of Nerve Growth Factor (NGF), a protein critical for neuronal survival, maintenance, and regeneration. Erinacines have been shown to cross the blood-brain barrier, making them potentially active in the central nervous system. (Kawagishi et al., 1994; PMC5987239)

Clinical evidence in menopausal women: In a randomised, double-blind, placebo-controlled trial published in Biomedical Research, 30 menopausal women received either Lion’s Mane fruiting body or a placebo for four weeks. The Lion’s Mane group showed statistically significant reductions in depression and anxiety scores, and meaningful improvement on the Indefinite Complaints Index — capturing diffuse symptoms including irritability, palpitations, and poor concentration. (Nagano et al., Biomed Res, 2010; PMID: 20834180)

A separate double-blind, placebo-controlled trial in adults with mild cognitive impairment showed significant improvements in cognitive performance after 16 weeks of Lion’s Mane supplementation — improvements that declined once supplementation stopped, suggesting the benefits require continued use. (Mori et al., Phytother Res, 2009)

In a 2025 UK-based randomised, placebo-controlled crossover study published in Frontiers in Nutrition, a standardised Lion’s Mane fruiting body extract showed acute cognitive and mood-enhancing effects in healthy adults. (Docherty et al., Front Nutr, 2025; PMC12018234)

3. Cordyceps sinensis — For Energy, Fatigue & Adrenal Support

Of all the menopause symptoms, fatigue is perhaps the most insidious. Not just tiredness — but bone-deep, coffee-doesn’t-touch-it exhaustion driven by a combination of poor sleep, hormonal disruption, and what researchers call HPA axis dysregulation.

ATP and cellular energy: Cordyceps works at the cellular level. Its primary bioactive compound, cordycepin, promotes ATP synthesis — adenosine triphosphate, the molecule that powers every cell in your body. A study in the Journal of Ethnopharmacology found that Cordyceps sinensis extract significantly reduced fatigue and improved recovery in participants, attributing this to enhanced cellular ATP generation. (Journal of Ethnopharmacology, 2020)

Physical performance: Human trials have shown Cordyceps can meaningfully improve VO2 max and reduce perceived exertion — particularly relevant for women in perimenopause who notice fitness capacity declining despite maintaining training habits. (Hirsch et al., J Diet Suppl, 2016; PMC5236007)

Menopause-specific research: A 2022 study in BMC Complementary Medicine and Therapies investigated Cordyceps militaris in an ovariectomised rat model (a standard model for post-menopausal conditions) and found anti-obesity effects and estrogenic agonist activity, suggesting it may interact with oestrogen receptor pathways. (Kim et al., BMC Complement Med Ther, 2022)

Why ‘Adaptogen’ Isn’t Just a Buzzword

You’ve probably seen the word adaptogen on everything from coffee to face cream. But it has a real scientific definition — and understanding it makes the relevance of functional mushrooms to menopause much clearer.

An adaptogen is a substance that helps the body maintain homeostasis — biological balance — when under stress. Specifically, adaptogens modulate the HPA axis: the body’s central stress-response system involving the hypothalamus, pituitary, and adrenal glands. During perimenopause, the HPA axis is under particular strain because oestrogen withdrawal disrupts the feedback loops that normally regulate cortisol. Chronic elevated cortisol worsens virtually every menopause symptom — from sleep to mood to hot flushes.

Reishi, Lion’s Mane, and Cordyceps all have classifiable adaptogenic properties. They don’t force a specific hormonal outcome — they support the body’s capacity to regulate itself. This is a fundamentally different mechanism to HRT, which replaces hormones directly, and it’s why the two approaches can be complementary rather than competitive.

What to Look For in a Functional Mushroom Supplement

The UK functional mushroom market has grown rapidly, and with that growth has come a wave of products that capitalise on consumer interest without delivering evidence-backed formulations. Here’s how to tell the difference:

•       Fruiting body extract, not mycelium on grain. The fruiting body contains the beta-glucans and triterpenes the research focuses on. Mycelium-on-grain products are often predominantly starch, not medicine.

•       Standardised active compounds. A quality product should list the percentage of beta-glucans and/or triterpenes, confirming the concentration of actives per serving.

•       Hot water or dual extraction. Beta-glucans require hot water extraction to be bioavailable. Triterpenes extract better with alcohol. Dual-extraction delivers both.

•       Transparent dosing. You should be able to see exactly how much of each ingredient you’re getting per serving — not just a proprietary blend total.

•       Organic and third-party tested. Mushrooms are bioaccumulators — they absorb whatever is in their growing environment. Organic certification and independent testing are not optional extras.

•       UK-manufactured where possible. Manufacturing under UK regulations offers additional quality assurance for consumers in Great Britain.

Setting Real Expectations: What Functional Mushrooms Can and Can’t Do

We’re going to be straight with you, because we think that’s what good brands do.

Functional mushrooms are not a cure for menopause. They will not eliminate hot flushes overnight or replace the hormonal support that HRT provides for women who need it. The clinical evidence, while growing rapidly, is still maturing — many studies are small, some are in animal models, and the field needs larger, longer-duration human trials.

What the evidence does support: consistent, daily use of high-quality functional mushroom extracts — particularly reishi, lion’s mane, and cordyceps — can meaningfully support the nervous system, sleep architecture, cognitive resilience, energy metabolism, and stress response in ways that are directly relevant to the perimenopausal experience.

Most women who see benefits report them after 3–6 weeks of consistent use. These are not quick fixes; they’re foundational support for a body going through one of its most significant hormonal transitions.

Quick Reference: Mushroom, Symptom, Mechanism

The Bigger Picture

Menopause is not a malfunction. It’s a transition — one that millions of UK women are navigating right now, many without adequate support, information, or options that feel right for them.

Functional mushrooms represent one thread in a broader, evidence-informed approach to that transition. Alongside adequate sleep, protein intake, strength training, stress management, and appropriate medical support, they offer something genuinely useful: a way to work with your body’s regulatory systems rather than against them.

The research is still growing. The conversations are still opening up. And the women asking good questions — the ones who want to know why, not just what — deserve answers that respect their intelligence.

That’s what we’re here for.

References & Further Reading

All cited studies are peer-reviewed publications or NHS/UCL institutional data unless otherwise noted. Full DOI links available at itmushbegood.co.uk/science.

1. Lłysakowska P, Sobota A, Wirkijowska A. Medicinal Mushrooms: Bioactive Components and Application in Functional Food Production. Molecules. 2023;28(14):5393. doi:10.3390/molecules28145393

2. Chu Q et al. Extract of Ganoderma lucidum potentiates pentobarbital-induced sleep via a GABAergic mechanism. Pharmacol Biochem Behav. 2007;86(4):693–698.

3. Tang W et al. Ganoderma lucidum promotes sleep through a gut microbiota-dependent and serotonin-involved pathway in mice. Sci Rep. 2021;11:13660.

4. Sheng Y et al. A double-blind, placebo-controlled study of Ganoderma lucidum on stress response in healthy volunteers. J Med Food. 2010;13(1):82–87.

5. Swallah MS et al. Therapeutic potential and nutritional significance of Ganoderma lucidum. Food Funct. 2023;14(4):1812–1838.

6. Nagano M et al. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010;31(4):231–237. PMID: 20834180

7. Mori K et al. Improving effects of Hericium erinaceus on mild cognitive impairment: a double-blind placebo-controlled trial. Phytother Res. 2009;23(3):367–372.

8. Phan CW et al. Prevention of Early Alzheimer’s Disease by Erinacine A-Enriched Hericium erinaceus Mycelia. Front Aging Neurosci. 2020. doi:10.3389/fnagi.2020.00155

9. Docherty S et al. Acute effects of a standardised extract of Hericium erinaceus on cognition and mood in healthy adults. Front Nutr. 2025. PMC12018234

10. Kim et al. System-level investigation of Cordyceps militaris anti-obesity effects in ovariectomized rats. BMC Complement Med Ther. 2022;22:132.

11. Hirsch KR et al. Cordyceps militaris improves tolerance to high-intensity exercise. J Diet Suppl. 2016. PMC5236007

12. UCL News. Nine in ten women were never educated about the menopause. ucl.ac.uk. April 2023.

13. Fawcett Society / Statista. Experience of menopause symptoms in the UK. 2022.

14. Chemist4U. UK Menopause Statistics 2025. chemist-4-u.com. 2025.

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