Functional mushrooms: which one is right for you?

Short answer: Functional mushrooms are mushrooms that have been used for a long time, such as lion's mane, reishi, chaga, cordyceps, and shiitake. In the EU, they are foods or dietary supplements, not medicines, and no health claim has been definitively approved for any of these mushrooms. So which one is right for you depends mainly on taste, form, and your daily routine.

Last updated: October 30, 2026 · Written by Florian Fermin

We originally started as Cupplement, with coffee containing supplements. To be honest, that concept didn't work well. In early 2023, we switched to powders, including lion's mane, to simply add to your coffee, smoothie, or shake.

Since then, we've mostly been getting practical questions: which mushroom, which form, and what does it taste like? That's what this article is about.

What exactly are functional mushrooms, and are they medicines?

Functional mushrooms is a collective term for mushrooms that have been used for centuries in Asian and Northern European traditions, including beyond everyday cooking. In the EU, they are not medicines. They are sold as food or dietary supplements, and the European Commission has not yet definitively approved any health claims for them.

A dietary supplement is a concentrated source of nutrients or other substances, intended to supplement your regular diet. So "functional" says something about how people use these mushrooms. It says nothing about their legal status.

The five best-known are lion's mane (pom pom mushroom, Hericium erinaceus), reishi (lingzhi, Ganoderma lucidum), chaga (Inonotus obliquus), cordyceps (caterpillar fungus, including Ophiocordyceps sinensis) and shiitake (Lentinula edodes). Reishi has been documented in China for more than 2,000 years (Wachtel-Galor et al., 2011).

Which five functional mushrooms are used most often, and how do they differ?

Lion's mane, reishi, chaga, cordyceps, and shiitake differ in origin, taste, and composition. Lion's mane is mild, reishi is bitter due to its triterpenes, and chaga is earthy and contains oxalate.

With cordyceps, the species determines what is permitted in the EU, and you probably know shiitake from the kitchen. So you can't simply swap one for the other.

Beta-glucans are polysaccharides (long chains of sugars) found in mushroom cell walls. Triterpenes are bitter compounds that have mainly been studied in reishi. Oxalate is a natural compound also found in spinach and rhubarb, which is why it's especially important to watch your intake with chaga.

Lion's mane is a white mushroom with hanging spines. Hericenones are found mainly in the fruiting body, and erinacines mainly in the mycelium (Friedman, 2015).

Reishi is a hard, shiny wood-growing mushroom that you don't eat like a button mushroom. You grind it, extract it, or steep it to make tea. Find more background in our reishi guide.

Chaga is not actually a classic mushroom, but a hard, black growth on birch trees. Traditionally, it was drunk as a tea, but loose chaga as a regular food (such as tea made from pieces) is considered a novel food in the EU (EU consultation, Finland 2024). Chaga is permitted in food supplements; learn more in our chaga article.

Cordyceps is a collective term for fungi that grow on insects in the wild. The species it contains makes a big difference; see Cordyceps: which species are allowed in the EU?.

Which functional mushroom is right for me if taste and ease of use are my main priorities?

If you want something mild to stir into your coffee, yogurt, or oatmeal, you'll usually go for lion's mane or cordyceps. They barely change the taste of your food or drink. Reishi is distinctly bitter and works better in an herbal tea or capsule.

Chaga tastes earthy with a light hint of vanilla. If you want something warm, stir chaga powder into hot water, staying within the daily serving on the package.

Shiitake has an umami flavor. I'd use it in soup rather than coffee.

How do you choose between powder, capsules, extract, or tincture?

Powder is ground, dried mushroom and mixes into food and drinks. Capsules often contain the same powder, are odorless, and are convenient on the go.

An extract is a concentrated form, made by extracting compounds from the mushroom with water and/or alcohol. A tincture is a liquid extract that you measure with a dropper. We only offer one for lion's mane.

Capsules or extract is the question we get most often, by the way. The extraction ratio tells you how much dried mushroom was used: at 20:1, 20 kilos of mushroom are reduced to 1 kilo of extract. If you want to add it to your coffee, I'd simply use powder.

I take our Mushroom Complex during the day every day, along with my other capsules. Then I don't have to weigh or mix anything. A detailed comparison of each form is in lion's mane capsules, powder, extract, or tincture.

What does research in humans actually say about functional mushrooms, and what are its limitations?

Most research on functional mushrooms has been done in cell cultures and in laboratory animals. There are studies in humans, but they are small, short, and use a different product or dose each time. So the results are still limited, and what comes out of a study like that cannot simply be applied to a supplement from a store.

In one study, 52 healthy adults aged 21 to 41 ate 5 or 10 grams of dried shiitake every day for four weeks. There was no placebo group (Dai et al., 2015). In another study, 20 healthy adults aged 50 to 75 took 333 mg of cordyceps mycelium extract (Cs-4) or a placebo three times a day for 12 weeks, and the authors themselves call it a pilot study (Chen et al., 2010).

The products themselves also differ considerably. Researchers tested 11 reishi products sold in stores: triterpene content ranged from undetectable to 7.8%, and polysaccharides from 1.1 to 5.8% (Wachtel-Galor et al., 2011). So check which part of the mushroom was used; see fruiting body vs. mycelium.

Who should be cautious with functional mushrooms?

People taking blood thinners or other medications, those who are pregnant or breastfeeding, and anyone in the weeks around surgery should be cautious. In addition, each mushroom has its own considerations. Chaga contains oxalate, raw or insufficiently cooked shiitake can cause a skin rash, and with cordyceps, the species determines whether it is permitted in the EU.

• Chaga: naturally contains oxalate. Stick to the daily dose, and consult your doctor first if you have ever had kidney stones.
• Shiitake: Raw or insufficiently cooked shiitake can cause a streak-like skin rash that develops within a few hours to several days (Stephany et al., 2016).
• Cordyceps: According to the NVWA (2025), Cordyceps militaris is an unauthorized novel food in supplements. O. sinensis and Samsoniella hepiali (Cs-4) are not.
• Medication, pregnancy, and surgery: there is not enough research to call use safe in these situations. So check with your doctor or pharmacist.

How do our mushrooms differ in taste and usage instructions?

GOYU sells lion's mane, reishi, chaga, cordyceps, and shiitake as 60 g powders, 500 mg capsules, and, in some cases, 400 mg extract capsules. The usage instructions on the packaging vary by mushroom. The reviews give you a good idea of what the flavors are like in practice.

All powders and regular capsules are organic (NL-BIO-01). For lion's mane, reishi and shiitake, we use the fruiting body. Our extracts are 20:1, with 400 mg of extract per capsule. The label states 20% beta-glucans and 30% polysaccharides for lion's mane and chaga, 30% beta-glucans and 40% polysaccharides for reishi, and 30% polysaccharides for cordyceps. The reishi extract is made with water and ethanol, but does not have an organic logo.

There are claims for reishi pending European assessment: Reishi contributes to the body's natural defences* and Reishi helps support the immune system*

*Health claim pending approval by the European Commission.

The raw materials come from China, and each batch has a certificate of analysis (CoA), available on request via support@getgoyu.com.

Summary in 3 points

• Functional mushrooms are foods or supplements in the EU, not medicines. No health claims for them have received final approval yet.
• Choose based on taste and form: lion's mane and cordyceps are mild, reishi is bitter, chaga is earthy and shiitake is umami.
• Human studies are small and short, and products differ in composition. So pay attention to the species, part of the mushroom and lab tests.

Frequently asked questions

What are functional mushrooms?

A collective term for mushrooms with a long tradition of use, such as lion's mane, reishi, chaga, cordyceps and shiitake. Legally, they are foods in the EU, not medicines.

Which functional mushroom has the mildest taste?

Lion's mane and cordyceps are the mildest. Reishi is the most bitter.

Are functional mushrooms legal in the Netherlands?

Most are, provided the correct species and part are used. Cordyceps militaris is not permitted in supplements in the EU, and dried mycelium of lion's mane and reishi is considered an unauthorized novel food.

Can you use multiple mushrooms at the same time?

That’s possible, but specific combinations haven’t been studied. Follow the recommended daily amount for each product and pay attention to the considerations for each type, such as oxalate in chaga.

Sources

1. Wachtel-Galor S, Yuen J, Buswell JA, Benzie IFF. Ganoderma lucidum (Lingzhi or Reishi). In: Benzie IFF, Wachtel-Galor S, editors. 2nd ed. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 9. NCBI Bookshelf NBK92757
2. Friedman M. Review article on the chemistry and nutritional value of Hericium erinaceus (fruiting body and mycelium). J Agric Food Chem. 2015;63(32):7108-7123. Europe PMC 26244378
3. Dai X, Stanilka JM, Rowe CA, et al. Randomized dietary intervention with shiitake (Lentinula edodes) in healthy young adults. J Am Coll Nutr. 2015;34(6):478-487. Europe PMC 25866155
4. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010;16(5):585-590. Europe PMC 20804368
5. Stephany MP, Chung S, Handler MZ, Handler NS, Handler GA, Schwartz RA. Review article on skin reactions after eating shiitake. Am J Clin Dermatol. 2016;17(5):485-489. Europe PMC 27566177
6. NVWA. Inspection results for Cordyceps militaris 2025. nvwa.nl
7. Judge.me. Customer reviews on getgoyu.com, October 2026.
8. Packaging text for powders, capsules, and Reishi Extract Capsules, accessed October 15, 2026.
9. Ruokavirasto (Finnish Food Authority) (2024). Consultation on the novel food status of chaga (Inonotus obliquus), European Commission, November 14, 2024. food.ec.europa.eu

You can find all our mushrooms on the buy mushroom supplements page.

This article is for informational purposes and is not medical advice. Dietary supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, during pregnancy, or when taking medication, consult your doctor or pharmacist.