by Nate Widom
This article has been reviewed by Ashley Boyer, RD, LDN. Ashley is a Registered Dietitian with the Academy of Nutrition and Dietetics, a national professional organization, and is licensed in nutrition with the State of Delaware.
Mushrooms in your coffee? Sounds odd, but it’s real. Today’s health trends find medicinal mushrooms ground up and blended into a variety of drinks, especially coffee, and sold for a premium. Though nutritionists praise these fungi for their vast array of benefits, there’s limited research supporting whether medicinal mushrooms are equally beneficial in drink form. Registered Dietitian Ashley Boyer suggests more effective, proven ways to integrate mushrooms into your diet and boost your drinks, too.
Underrated Dietary Superpowers
Mushrooms provide a wealth of health benefits while remaining low in calories. To Ashley, they stand out because these health perks “aren’t present as much in everyday foods.” Firstly, they are a particularly good source of vitamin D, which most people are deficient in. Just a cup of white mushrooms will deliver 1/3 of the daily value of vitamin D for only about 20 calories.
Another benefit of mushrooms is their high antioxidant content. Antioxidants are believed to help combat cancer, cellular damage, accelerated aging, and heart disease associated with oxidative stress. Plus, they may improve blood sugar and gut health.
Ashley also notes that mushrooms have considerable amounts of copper, phosphorus, potassium, selenium, zinc, choline, iron, and B vitamins. Furthermore, research shows they may help with cognitive function, especially benefiting those with Parkinson’s and dementia.
Medicinal and Adaptogenic Properties
Mushrooms are not just nutritional powerhouses; they also have a rich history in traditional medicine. In culinary applications, shiitake, white mushrooms, and portobello are popular. On the other hand, medicinal varieties like chaga, turkey tail, lion’s mane, reishi, and cordyceps are preferred for their therapeutic benefits. These include boosting your immunity, fighting ulcers, and even suppressing your response to allergens.1 In addition, “certain mushrooms have adaptogens, and they’re believed to help the body manage stress,” Ashley explains. However, while animal studies have had promising results, not enough research has been done on humans to be conclusive.
Adaptogenic and medicinal mushrooms do not affect your mind or perception like hallucinogenic or “magic” mushrooms.2
That said, medicinal mushrooms aren’t for everyone. Unlike culinary mushrooms, compounds in medicinal mushrooms may cause unwanted side effects. As an example, reishi mushrooms may cause headaches and dizziness. They’re also not recommended for those with bleeding disorders or those who are pregnant, breastfeeding, or on blood pressure medication.2
The Deal About Mushroom Drinks
Medicinal mushrooms are the ones frequently found in mushroom-infused beverages. Aside from a nutty or earthy undertone, many individuals don’t report a flavor difference compared to regular coffee.3 Typically, mushroom coffees also tend to have reduced caffeine levels.1
Various mushroom coffees claim benefits such as improved focus, energy without jitters, enhanced immunity, and better gut health. However, Ashley does have some concerns about the validity of these claims.
“There’s not a governing body that is strictly enforcing what is okay and not okay within these products,” Ashley explains. In other words, some health claims about mushroom coffees may be unsubstantiated due to a lack of oversight. Some drinks also may not even contain a high enough amount of mushrooms to provide any extra therapeutic or nutritional benefits.
Furthermore, while plenty of studies have shown the benefits of whole mushrooms, little research has been done to determine whether those benefits carry over to mushroom drinks. This means that it’s not confirmed whether mushroom coffees offer the same nutritional advantages as whole mushrooms – it’s only theorized they do.3
Ashley’s Thoughts on Mushroom Coffee Drinks
Ashley believes that while there are many worse drinks out there, mushroom coffees aren’t necessary. They are usually much more expensive than typical coffee, and you can consume whole mushrooms and get plenty of benefits, too. Plus, given the possible side effects, she urges everyone to look at the ingredient list and speak to a dietitian before trying them. “See if there are other things in there,” Ashley clarifies. “Try to do your research before you just jump on board.”
However, with due diligence and guidance from a dietitian, Ashley does acknowledge that these products likely won’t harm you; they just might not provide all of their proclaimed benefits, either.
“There’s not too much regulation on these products, so I think that’s concerning,” Ashley summarizes. “However, there are a lot of claims about helping with stress, sleeping better, and your immune system. If these are important to you, that might be worth it. If you want to get into it, you can, but you’re going to be spending a lot of money.”
Eat Whole Mushrooms
Instead of these coffees, Ashley says it’s more practical to incorporate whole mushrooms into your diet. “We’re in such a rich area for mushrooms—they’re so low-cost because they’re right under our thumb,” she says. “We’re near the mushroom capital of the world, Kennett Square.”
Eating mushrooms raw is most nutritious, but cooking them is also an option. The cooking process naturally removes some nutrients, with specific methods stripping away more than others. To preserve as many of those beneficial compounds as possible, Ashley suggests grilling, air-frying, or sautéing them with minimal oil. Boiling or frying mushrooms tends to eliminate more nutrients.
Not sure how to incorporate mushrooms? Try adding them to your pasta sauces or topping them on your salads, pizza, and meat dishes.
The residual liquid from sautéed mushrooms is packed with nutrients, so it’s best not to discard it. During the cooking process, oil pulls nutrients out from the mushrooms in a phenomenon known as leeching. That leftover liquid is nutrient-dense and perfect to enhance your dish. For instance, if you’re preparing mushrooms for chicken marsala, Ashley advises adding a thickener like flour to the liquid and incorporating it into the sauce.
Coffee On its Own is Great, Too
Another reason for Ashley’s skepticism is that, like mushrooms, coffee already contains a high concentration of antioxidants. “It is definitely not a bad drink if you don’t have any conditions that contraindicate it,” she says. Studies suggest it also may decrease body fat and lower the risk of type 2 diabetes, heart disease, and depression.4
But monitoring caffeine and additives is essential. Per the FDA, too much caffeine may lead to increased heart rate, heart palpitations, high blood pressure, insomnia, anxiety, jitters, nausea, headaches, and an upset stomach.5 Added sugars, syrups, and creams will also turn this great drink into something no nutritionist can recommend. Instead, try skim, unsweetened almond, or soy milk. Natural ingredients like cinnamon, cocoa, vanilla, almond extract, stevia, and maple syrup also work wonders.
Current dietary guidelines recommend no more than three to five 8-oz. cups of coffee a day, or no more than 400 mg of caffeine a day.
4 “Super” Coffee Additions
“There are a lot of things you can do to make your coffee a super coffee,” Ashley says. She shares her suggestions to turn your basic coffee into a “super” one:
- Protein: If you’re seeking more protein in your diet, adding some protein powder to your coffee is a great option. Ashley says protein will also provide a little energy, plus some amino acids.
- Creatine: Creatine is also recommended to build strength, especially during short, heavy workouts. “It helps the skeletal muscles contract and helps them continue to work when you’re exercising,” Ashley explains. While creatine is highly studied, she warns it may interact poorly with certain conditions.
- Collagen: Adding collagen peptides to coffee is thought to improve bone health and joint function. Ashley mentions that although research isn’t definitive, collagen isn’t found to be harmful either.
- MCT Oil: This oil is a short-chain fat that’s absorbed quickly in the body. It “gives us quick energy,” Ashley says. “In some studies, it’s been shown to boost metabolism.”
While these products do boost your energy healthily, Ashley says a balanced diet of nutritious food will improve energy levels naturally.
Beet Root Powder
Need another energy-boosting alternative? Ashley recommends beet root powder! Beets are naturally high in nitrates, which causes an energy boost after consumption. “The body converts that into nitric oxide, leading to several things like improved blood flow, lower blood pressure, and enhanced athletic performance,” Ashley says. She even uses it herself as a pre-workout, dissolved in Gatorade or flavored water.
Like everything else, mushroom coffee also has pros and cons. Its not recommended for those who are allergic to mushroom or under medication