Thank goodness strict weight-loss dieting is increasingly seen as a relic of the past. While you might think it has simply been replaced by jabs like Ozempic, there’s also another trending approach: a quest for nutritional wisdom with a focus on whole foods with holistic benefits.
We can’t say it is unusual to want a flat stomach, but nutrition experts want to ensure that any food diet is underpinned by a digestive system firing on all cylinders, based on a routine that actually makes us feel good, and, importantly, without disordered eating.
For many embracing this 360-degree lifestyle outlook, the ‘Achilles’ heel’ remains coffee; specifically, the struggle to stick to just one cup without losing their alertness – or their perk, so to speak.
Enter the increasingly talked-about world of mushroom coffees. This growing trend of fungi-based brews has a pretty enticing theory behind it: mushrooms allow you to manage your caffeine intake without losing the boost that coffee provides.
That said, like any viral phenomenon, social media makes it seem that these natural blends can do everything from skyrocketing your energy levels to improving performance at the gym and promoting weight loss.
Mushroom-based ‘coffees’ have gone viral with the promise they’ll help you to lose weight, manage menopause symptoms and cut down on caffeine without sacrificing stimulation effects
Are these seemingly infinite benefits actually real? We checked in with two experts on the subject to delve into mushroom supplementation truths and myths, both for everyone and for those specifically in mid-life: biologist Dr Catalina Fernández de Ana Portela and nutrition and menopause expert Raquel Clapés.
Benefits for menopause
We asked for Clapés’ expertise on whether the trendy mushrooms also have a positive impact during menopause. She not only confirms, but highlights four of the most interesting options:
What is the real impact of mushrooms on general health?
Dr Fernández de Ana Portela, who has more than 20 years of studying mycology (the study of fungi) under her belt, and is CEO of Hifas da Terra, a leading biotechnology company specialising in medicinal mushroom-derived health products, highlights the ability of mushrooms to modulate both the immune system and various metabolic pathways.
She notes their impact on energy and mitochondria – the cellular powerhouses where energy is produced. “Mushrooms serve to optimise the body’s internal systems, from immunity and general metabolism to the processing of fats and lipids.”
To put this into context, nutritionist Clapés emphasises that the health benefits of mushrooms aren’t just a passing TikTok fad. “Their abundance of bioactive compounds provides them with antioxidant, immunomodulatory and anti-inflammatory properties. These all work in tandem to help bolster your immune system, improve cognitive health and combat chronic inflammation.”
“Mushrooms have been used in traditional medicine for centuries, and there are current studies that validate some of their benefits”
What about the specific types, for example Lion’s Mane, reishi, cordyceps or chaga? The expert tells us that they can provide benefits for the immune or nervous system, and help reduce inflammation, fatigue or blood sugar levels.
Dr Fernández de Ana Portela, though, puts a spotlight on the importance of focusing on quality when it comes to these types of ingredients. “The main thing to look for is a reputable source backed by scientists who research and truly understand the capabilities of mushrooms – both the good and the bad… Mushrooms also capture heavy metals and clean the soils where they are cultivated. That’s why it’s so important that the people who process them have a deep understanding of how to handle them.”
“It’s important to source organic mushrooms, and from reputable sources… they might contain heavy metals, which would then be released into your coffee”
Is it true that mushrooms help with weight loss?
While some studies suggest mushrooms may influence fat metabolism, Clapés cautions that the clinical evidence remains inconclusive. “Though preliminary research using animal and cellular models has shown promising results, more rigorous human trials are required to confirm their effectiveness in weight loss and their genuine impact on obesity,” she explains. “Ultimately, sustainable weight loss still relies on maintaining a calorie deficit through a balanced diet and regular physical activity.”
The nutritionist emphasises that more human trials are needed to scientifically prove the effects on weight loss
Does it improve performance at the gym?
Dr Fernández de Ana Portela’s verdict is straightforward: “Without a doubt. The Cordyceps mushroom, specifically, supports energy levels and blood oxygenation, and can increase ATP (adenosine triphosphate) production by up to 30 per cent [in some studies].” She adds that she “personally enjoys” coffee infused with Reishi or Cordyceps, but adds: “I always stress that these must be organic and sourced from a reputable laboratory. This is so important, or the mushrooms might contain heavy metals, which would then be released into your coffee.”
Benefits for energy and concentration
“Mushrooms like Lion’s Mane, reishi and cordyceps can influence energy and concentration thanks to their ability to modulate the nervous system and improve mitochondrial function,” points out the menopause nutrition expert. “Lion’s Mane, for example, stimulates the production of nerve growth factor (NGF), which can favour neuroplasticity and mental clarity. Cordyceps improves the production of ATP (the cellular energy molecule), which can translate into greater vitality. Reishi reduces stress and improves sleep quality, which influences daytime energy”.
© Getty ImagesHow to include mushroom supplements in your diet?
Apart from coming from a reliable source, you also need to know how to include them in your diet, although Dr Fernández de Ana Portela confirms to us that they do not have side effects: “If you’re using a powdered mushroom formulation to add to coffee or a smoothie, the dose isn’t as defined, because it’s basically a superfood that’s mixed with other ingredients… If you’re considering an extract, the ideal would be to take around 3 grams per day… That would be the maximum recommended.”
“There’s also insufficient evidence about their safety in pregnant or breastfeeding women, as well as children, so caution is recommended in those cases”
Clapés advises us to be sure to follow your chosen product’s instructions and consult a specialist if in doubt. She notes: “It is important to start with low doses and see how your body reacts.”
As far as the time of day, she recommends selecting the right moment, and mushroom type, based on what results you’re looking for:
- For energy and performance: Cordyceps in the morning or before training.
- For focus and concentration: Lion’s Mane in the morning.
- For relaxation and general wellbeing: Reishi at night.
There is not yet solid scientific evidence in humans to support that the coffee ‘alternative’ can completely replace the stimulating effects of caffeine
About the experts:
- Dr Catalina Fernández de Ana Portela is a distinguished biologist and PhD in Medical Oncology. She is a leading expert in mycology with over two decades of research into the therapeutic benefits of fungi, and is CEO of Hifas da Terra, a leading biotechnology company.
- Raquel Clapés is a clinical nutritionist and wellness expert focusing on menopause and on a holistic, 360-degree approach to dietary health.
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