Mushrooms have been prized for their medicinal properties for thousands of years. Recently, supplements containing mushroom extracts or powders have become increasingly popular due to their potential health benefits.
But when shopping for mushroom supplements, you'll find two main options: mushroom extracts and whole mushroom powders. So what's the difference, and which one is better for you?
How Mushroom Extracts Are Made
Mushroom extracts are concentrated preparations made by extracting specific compounds from mushrooms using water, alcohol or a combination of both.
There are several steps involved:
- The mushrooms are harvested, dried and ground into a fine powder.
- The powder is then mixed with hot water and/or alcohol to draw out beneficial compounds like beta-glucans, polysaccharides and terpenoids.
- The liquid is filtered, leaving behind an extract containing the dissolved mushroom compounds.
- The extract liquid may be further concentrated before being dried into a powdered extract.
Mushroom extracts provide a more concentrated source of beneficial mushroom compounds compared to plain mushroom powders. Extraction makes these compounds more bioavailable, meaning they are easier for the body to absorb and utilize.
How Whole Mushroom Powders Are Made
Whole mushroom powders are made by drying fresh mushrooms and then grinding them into a fine powder, without any extraction process.
The steps are simple:
- Mushrooms are harvested and dried, usually at low temperatures under 160°F.
- The dried mushrooms are milled or ground into a fine powder.
- The powder contains the nutrients found within the whole mushroom fruiting body and mycelium.
As there is no extraction involved, whole mushroom powders provide the complete nutritional profile of the mushrooms themselves. This includes protein, fiber, B vitamins, antioxidants and a broad spectrum of beneficial plant compounds.
Key Differences Between Extracts and Powders
Mushroom extracts and powders differ significantly:
Concentration of Beneficial Compounds
- Extracts are more concentrated in specific bioactive compounds like beta-glucans and terpenoids.
- The extraction process isolates and concentrates these beneficial compounds.
- Powders contain a lower concentration of these compounds as no extraction is performed.
Nutritional Profile
- Powders retain the complete nutritional profile of the whole mushroom.
- This includes protein, fiber, B vitamins, minerals and a wide array of antioxidants.
- Extracts lose some nutritional value during the extraction process. Fiber, vitamins and minerals are reduced.
Bioavailability
- Extracts have higher bioavailability as the process breaks down cell walls, liberating beneficial compounds.
- Powders have lower bioavailability as compounds remain trapped inside intact cell walls.
Dosing
- Lower doses are required with concentrated extracts compared to powders.
- Higher doses are needed when taking whole mushroom powders to get an equivalent amount of beneficial compounds.
Potential Health Benefits of Mushroom Supplements
Both mushroom extracts and powders are taken for their proposed health benefits. While human research is still limited, studies suggest they may:
- Support immune function - via immune-stimulating beta-glucans and polysaccharides.
- Reduce inflammation - through antioxidant, anti-inflammatory compounds.
- Improve gut health - by enhancing the gut microbiome and promoting gut barrier integrity.
- Balance blood sugar - by improving insulin sensitivity and carbohydrate metabolism.
- Support heart health - by lowering LDL cholesterol and blood pressure.
- Enhance energy, endurance and cognition - through compounds like cordycepin and erinacines.
- Protect against cancer - through direct anti-tumor effects and immune modulation.
These benefits depend on getting sufficient amounts of the bioactive mushroom compounds. As extracts are more concentrated in these compounds, they may offer advantages for targeted health goals.
On the other hand, powders provide a more complete nutritional profile. This makes them excellent for supporting overall wellness as part of a healthy, balanced diet.
Which Types of Mushrooms Are Best for Extracts or Powders?
Certain mushroom species are better suited to extracts or powders depending on their beneficial compounds.
Mushrooms high in beta-glucans - like maitake, shiitake, turkey tail and reishi - are commonly extracted as beta-glucans dissolve easily in hot water. Extracts make them more bioavailable.
Mushrooms containing terpenoids - like chaga and cordyceps - often undergo dual extraction. Their terpenoids require alcohol to be extracted.
Mushrooms valued for nutritional content - such as lion's mane - are more often used as powders. This retains their broad nutrient profile.
Should You Take Mushroom Extracts or Whole Powders?
Now that you understand the key differences between mushroom extracts versus powders, let’s summarize the key points to help you decide which is better for you:
For targeted health goals, choose extracts
If you want to maximize specific bioactive compounds, mushroom extracts are the best option. Their concentrated beta-glucans and terpenoids are more bioavailable than powders.
Extracts are ideal if you're taking mushrooms for benefits like:
- Immune support
- Balancing inflammation
- Lowering cholesterol
- Enhancing cognition and vitality
For overall nutrition, choose powders
If you want a nutritious superfood supplement to support overall wellbeing, whole mushroom powders are the way to go.
Unlike extracts, powders provide the mushrooms' complete nutritional profile including protein, fiber, vitamins and minerals.
Powders are great if you're looking to:
- Increase protein intake
- Add prebiotic fiber
- Boost intake of B vitamins and antioxidants
- Enhance nutrition as part of a healthy diet
For maximum benefit, take both
You can get the best of both worlds by taking a combination of mushroom extracts and powders.
Use extracts when you want to target specific health goals, and powders to provide overall nutritional support as part of a healthy, balanced diet.
How to Take Mushroom Extracts and Powders
Mushroom extracts and powders can easily be incorporated into your daily routine:
- Add powder or extract to smoothies, juices, oatmeal or yogurt
- Stir into coffee, tea, hot chocolate or broth for an immune-boosting drink
- Bake into energy bars, muffins or brownies
- Mix into supplements stacks or protein shakes
- Fill capsules with powders or extracts for convenient dosing
- Use powders when cooking meals like soups, sauces and stir fries
Always follow dosage guidelines on supplement labels. Lower doses are required for concentrated extracts compared to nutritional powders.
5 Key Factors When Buying Quality Mushroom Supplements
With the rising popularity of mushroom supplements, the market has exploded with a dizzying array of products. But not all are created equal when it comes to quality.
Here are 5 key factors to look for when choosing the best mushroom extract or powder:
1. Organic. Seek organically grown mushrooms to avoid pesticides and contaminants. Organic certification ensures mushrooms are grown without synthetic chemicals.
2. Species. Opt for scientifically-studied species like lion's mane, chaga, shiitake, maitake, turkey tail, reishi and cordyceps. Avoid products that don't list species.
3. Parts Used. Supplements made from the mushroom's fruiting body provide more benefits than mycelium grown on grain. Check the label for details.
4. Extraction Method. For extracts, water and dual extraction maximize beneficial compounds like beta-glucans. Alcohol extraction may degrade benefits.
5. Third Party Testing. Independent laboratory testing verifies the identity, purity and potency of quality mushroom supplements.
Choosing organic supplements made from medicinal mushroom species, using proven extraction methods, ensures you get maximum benefits.
FAQs
What's the difference between mushroom tinctures, powders and capsules?
Tinctures are liquid extracts containing alcohol. Powders consist of dried, ground mushrooms. Capsules contain powdered mushroom extracts or whole mushroom powder. Tinctures and powders offer dosage flexibility, while capsules provide convenient standardized doses.
Are mushroom extracts better absorbed than powders?
Yes, mushroom extracts are generally better absorbed as the extraction process breaks down chitin cell walls, liberating beneficial compounds. Powders retain the whole mushroom structure, which reduces bioavailability. However, soaking powders in hot water can increase absorption.
Can you get enough beta-glucans from whole mushroom powder?
While whole powders contain beta-glucans, levels are quite low compared to concentrated extracts. Large doses of powder would be needed to obtain beneficial amounts of beta-glucans. Extracts are the best source of bioavailable beta-glucans.
What's the best way to take mushroom supplements?
Both extracts and powders can be added to smoothies, juices, coffee, oatmeal, soups and used in recipes. Powders retain texture so may be better for cooking. For convenience, take powders or extracts in capsules with water. Always follow dosage directions.
Are mushroom supplements safe?
Mushroom supplements are generally safe for most people when used as directed. Those on medication or with health conditions should consult a doctor before use. Side effects are rare but may include digestive upset. As with any supplement, moderation is advised.
Conclusion
Mushroom extracts provide concentrated medicinal compounds from mushrooms, while whole mushroom powders offer a nutritional superfood supplement.
Extracts excel at delivering immune-stimulating beta-glucans and other bioactives like terpenoids. This makes them ideal for targeted health goals.
Powders contain a broad spectrum of nutrients, fiber and antioxidants. This makes them excellent nutritional boosters as part of a healthy diet.
For maximum benefit, consider combining mushroom extracts and powders. Use strategic extracts for specific wellness objectives, and nutritional powders as a superfood addition to your routine.