Mushrooms for Menopause Relief: What are the Benefits?

You may have heard of mushroom coffee. It’s all the rage right now—and why not? It’s delicious and nutritious, and offers a unique twist on your morning brew. But the benefits of mushrooms extend far beyond your coffee cup. 

As women seek holistic approaches to manage the challenges of menopause, medicinal mushrooms are stepping into the spotlight. In this article, we’ll explore these mushrooms and uncover how they might be something you should try to support through your transition.

What Are Medicinal Mushrooms?

While their use in medicine is relatively new to the West, medicinal mushrooms have been used therapeutically in Japan, China, and Korea for thousands of years. They’re valued for their medicinal properties beyond their nutritional benefits.

These include reishi, chaga, lion’s mane, turkey tail, shiitake, maitake, and cordyceps. 

How Can Mushrooms Support Menopause?

Navigating menopause can be challenging, with symptoms like hot flashes, mood swings, and sleep trouble disrupting daily life. While conventional symptom management options exist, many women are seeking natural alternatives. 

Medicinal mushrooms, known for their health-boosting properties, are emerging as a promising option. However, while these fungi can offer support, they are not intended to replace prescribed medications. 

So, how exactly can mushrooms help ease menopausal symptoms? While clinical research leaves much to be desired in this area, we’ll examine what the research suggests and explore how they may support women during this transitional phase.

Hormone Regulation

As you move into menopause, your estrogen production begins to decline, which can lead to symptoms like vaginal dryness, mood changes, night sweats, and hot flashes. Some mushrooms may play a supporting role due to mycoestrogens that mimic estrogen.

Certain mushrooms, like Armillariella tabescens (Ringless Honey Mushroom), contain mycoestrogens that may help balance hormones by promoting the growth of estrogen-sensitive cells.

A study investigated a compound called (3β,5α,22E)-ergost-22-en-3-ol, extracted from the mushroom A. tabescens. Researchers tested this compound on cells with estrogen receptors that respond to the hormone estrogen. The researchers found that the mushroom compound made these cells grow more.

This growth was linked to activating certain proteins that help cells grow and survive, including ones that respond to estrogen. Researchers noted that the activation of these proteins may help balance estrogen levels in the body and provide support for menopausal symptoms like hot flashes and mood swings. Of course, we need more clinical studies to confirm how this compound works in a human body.

More commonly known mushrooms, like Cordyceps and Lion’s Mane, also contain mycoestrogens. 

Mood Support

Medicinal mushrooms may help balance or boost mood during menopause by:

1. Working as an adaptogen that helps re-balance your stress response axis

Stress perception, or the inability to wind down from it, can obviously ruin your mood. All medicinal mushrooms have adaptogenic properties that protect your physical and mental health against day-to-day stress. 

2. Target mood-related cellular pathways

Molecular and systematic analysis studies suggest that Cordyceps can improve mood by interacting with several important pathways and proteins in the body. Cordyceps sinensis may also mitigate oxidative stress in parts of the brain related to mood.

3. As a source of the amino acid L-tryptophan, an amino acid precursor to serotonin, the happiness hormone 

L-Tryptophan levels in mushrooms can vary a lot. It can be as little as 0.01 mg per 100 grams of dried weight (d.w.) or as much as 25.90 mg per 100 grams of dried weight. One of the more widely known mushrooms with the highest L-Tryptophan content of 25.90 mg/100 grams d.w. is Cantharellus cibarius, commonly referred to as chanterelles.

In human trials, supplementation of 0.14 to 3 g of tryptophan can significantly improve mood. 

4. By promoting optimal levels of neurotrophins

Neurotrophins like brain-derived neurotrophic factor (BDNF) go down during stress. Lion’s Mane mushrooms protect BDNF levels amidst stress.

A clinical trial enrolled overweight adults (53.2 ± 0.7 years old, 62 females and 15 males) on a caloric deficit. A Lion’s Mane supplement (400 mg mycelium, 100 mg fruiting body extract) significantly improved mood scores compared to the no mushroom group. In participants with mood struggles, the Lion’s Mane supplementation significantly increased serum pro-BDNF. 

Brain Function

Menopause changes your brain. Crucial brain areas for cognitive function and memory, like the frontal and temporal lobes, and hippocampus, lose volume during menopause. These losses could be due to hormonal fluctuations and metabolic changes. As a result, many menopausal women experience deficits in verbal and visuospatial memory.

A study of healthy subjects explored the effects of Lion’s Mane mushrooms on cognitive function. Participants took 2 grams daily for 12 weeks. Those taking Lion’s Mane experienced improved memory and prevented a decline in thinking skills.

Researchers believe Lion’s Mane may work by improving neural networks, allowing the brain’s nerve cells to send messages more clearly and quickly.

Another study suggests Lion’s Mane may support nerve growth factor (NGF) production in nerve cells. NGF is a type of neurotrophic factor that promotes neuron growth and survival. It is also very important for keeping certain brain cells that produce acetylcholine healthy.

Energy Production

Menopause can leave you feeling not yourself and low on energy due to many reasons, including:

• Ripple effects on hormonal changes that affect the immune system, adrenals, and thyroid
• Declining mitochondrial functions and changing cellular preferences for fuels  
• Poor sleep (see Sleep Support section below)

Mushrooms may also help boost energy by improving how our cells produce it. During menopause, overall oxidative stress goes up because estrogen has some antioxidant activity. The excess oxidative stress interferes with mitochondrial function, causing fatigue. By counteracting oxidative stress, mushrooms help ensure that your body can produce energy more effectively.

Adaptogenic mushrooms, especially Cordyceps, are traditionally used as energy and stamina tonic.

A rat study explored the effects of Cordyceps on exercise endurance. Rats were given 200 mg/kg Cordyceps sinensis for 15 days. The Cordyceps group could swim much longer than those that were not. Researchers noted the activation of antioxidant genes, like NRF-2, SOD1, and TRX, which help protect the body from damage caused by oxidative stress. 

A Cordyceps extract increased mitochondrial ATP production when applied to heart cells. Possibly, Cordyceps improve energy and well-being by supporting mitochondrial energy production throughout your body. 

Medicinal mushrooms also contain water-soluble B vitamins (B1, B2, B3, B6, B9, B12) and vitamin C. B vitamins work by helping your body turn your food into glucose – the energy it can use. 

Blood Sugar Balance

Maintaining healthy blood sugar can become increasingly challenging during menopause. Estrogen is an insulin sensitizer. As estrogen levels fall, your body can become less responsive to insulin. 

Unfortunately, poor blood sugar control during menopause correlates with worse symptoms and all kinds of health outcomes. Therefore, it becomes even more important to eat well, exercise, and do everything you can to optimize your blood sugar during this time. 

While we’re left wanting for clinical data, a review of current studies found that mushrooms may support healthy blood sugar in the following ways:

Inhibit Glucose Absorption: Some mushroom polysaccharides may inhibit glucose absorption in the intestines. This helps to avoid spikes in blood sugar after meals.

Enhance Insulin Sensitivity: Certain mushroom compounds, such as terpenoids, act as insulin sensitizers. These compounds make your cells more responsive to insulin, supporting healthy blood sugar and insulin response.

Increase Insulin Production: Some mushrooms can enhance the mass of pancreatic beta cells, which are responsible for producing insulin. 

Sleep Support

With changing moods, frequent waking, and the discomfort of hot flashes, sleep can become more difficult during menopause.

Medicinal mushrooms like Reishi (Ganoderma lucidum) and potentially Chaga promote sleep quality through several biochemical mechanisms, particularly beneficial during menopause. 

Components in Reishi extract increase serotonin levels, a neurotransmitter that is a precursor to melatonin. Reishi also enhances the activity of genes related to serotonin in the hypothalamus, a part of the brain that is important for regulating sleep.

The gut flora helps metabolite and respond to several herbs, including medicinal mushrooms. Reishi may also support sleep by changing your gut flora composition and how their genes work. In a rat study, those that received reishi daily for three days slept more, particularly in deep (non-REM) sleep, the most restorative part of sleep. Non-REM sleep is crucial for physical repair, such as building bones and muscles, and strengthening the immune system. 

This effect is likely mediated through a gut microbiota-dependent pathway. In a mouse study, Reishi mushroom mycelia extract enriched beneficial gut bacteria and metabolites that correlate with better and more restorative sleep.  

Stress Resilience Support

Nowadays, most women enter menopause with some degree of HPA axis dysfunction, which can compound and make menopause worse. 

All medicinal mushrooms have some adaptogenic properties, but they all work slightly differently. Mushrooms like Lion’s Mane also protect the brain from stress. Reishi, particularly, promote relaxation and sleep quality. Whereas, Cordyceps protect immune functions and energy amidst stressful situations.

As adaptogens, medicinal mushrooms may help the body adapt to stress by regulating and balancing the body’s stress response. Adaptogens also positively influence the hypothalamic-pituitary-adrenal (HPA) axis, a central stress response system. By doing so, it mitigates negative health and waistline effects of high cortisol from stress.

Immune Support

Amid the various changes of menopause, your immune system also undergoes significant shifts. These changes can affect your body’s ability to manage inflammation and respond to infections. Here’s a look at how menopause alters the immune system:

Increased Proinflammatory Cytokines: After menopause, women experience higher levels of proinflammatory cytokines such as IL-1, IL-6, and TNF-a, contributing to a heightened inflammatory response.

Altered T Cell Ratios: The balance between different types of T cells changes. There is an increase in Th1 and Th17 cells, which are associated with proinflammatory responses, and a decrease in regulatory T cells (Treg), which help rebalance inflammation. This shift results in a more proinflammatory state.

Higher Natural Killer (NK) Cells: Postmenopausal women have more NK cells. These cells are part of the body’s first line of defense against infections. However, their increased numbers can also contribute to a heightened immune response.

Hormonal Influence: Changes in hormone levels, particularly decreased estrogen and increased follicle-stimulating hormone (FSH), significantly impact immune cell function and distribution. 

While medicinal mushrooms can’t reverse all of these changes or prevent any illness, they do promote a balanced and robust immune response.

A study of healthy adult volunteers explored Reishi’s ability to support a healthy immune response. Participants took 200 mg of Reishi mushroom in capsules for 84 days. Those taking the supplements had higher numbers of immune cells and better-performing natural killer cells.

Cordyceps supports healthy immune function. In a study of 20 healthy adults, participants took 2.85 mg of Cordyceps daily for eight weeks. They had increased monocyte concentrations and reduced inflammatory cytokines, suggesting an improved and more balanced immune response.

4 Best Mushrooms for Menopause

Now that you know the possible benefits of mushrooms in supporting menopause, you must be wondering about the specific mushrooms you should take, including ones that are actually easy to find. Let’s do a quick rundown on each one with their potential benefits. 

Reishi

Reishi mushrooms are a good choice for menopause for support, especially with mood symptoms, according to animal studies . Additionally, Reishi mushrooms improve sleep quality and enhance sleep-related gene activity in the brain.

They may also provide the immune system additional support.

Chaga

Chaga is a potent antioxidant. Including this in your menopause toolbox may help fight oxidative stress that can worsen symptoms like hot flashes and strengthen your body’s antioxidant defense system. It’s also great for healthy metabolism and blood sugar response.

Cordyceps

Cordyceps may be beneficial for menopause due to its mycoestrogen content, which may help balance hormone levels and mitigate some common menopause symptoms. It also helps with mood and energy through its adaptogenic properties.

Additionally, cordyceps supports healthy immune function during times of change like menopause.

Lion’s Mane

Lion’s Mane is the brain fertilizer mushroom. It protects your brain and mental health during menopause Lastly, it also has the extra benefit of supporting balanced hormones with its mycoestrogen content.

How to Choose a Mushroom Supplement for Menopause

So, now that I’ve hopefully piqued your interest and you want to try mushrooms out for yourself, where do you begin? Before you start taking any supplements, check with your healthcare provider to ensure that they fit your health needs well and avoid any medication interactions. 

Potential contraindications for mushrooms include:

• Blood pressure-lowering medication

• Blood thinners
• Blood sugar-lowering medications
• Autoimmune diseases or immune-modifying medications

You also want to choose the right species, a high-potency extract rather than just ground-up mushrooms, and one that will not introduce toxins to your body when you’re already vulnerable. To learn more about mushroom species, aerial vs mycelium parts, and extraction methods, read our medicinal mushrooms article here. 

Taste is, of course, also a factor. Most other medicinal mushroom products can have a gritty texture or unpleasant taste. Unlike mushroom extracts, ground-up dried mushrooms tend not to dissolve in water and have too low potency. 

This is why we formulated Mushroom Breakthrough. It’s formulated with high-potency 50:1 and 100:1 mushroom extracts of the four most powerful medicinal mushrooms for menopause. With 7.5 grams of mushroom extract per serving, it’s best to take your mushroom in delicious hot chocolate, salted caramel, or chai than to swallow them in capsules. 

Conclusion

Incorporating medicinal mushrooms into your daily routine could provide valuable support during menopause. For personalized advice and to ensure safety, consult with a healthcare provider before starting any new supplement regimen.