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Top 3 Health and Fitness Supplements: The Power of Mushrooms

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Do you frequent the gym, or do you lean towards outdoor sports? The type of sport you prefer can significantly impact your dietary needs. Athletes typically require a slightly higher intake of nutrition compared to non-athletes, particularly those who engage in rigorous training. In this article, we delve into the top 3 health and fitness supplements based on mushrooms, and explore the fundamentals of a balanced, healthy diet.

What health and fitness supplements do I need?

top 3 health and fitness supplements based on mushrooms

According to The Netherlands Nutrition Centre, athletes are advised against relying solely on supplements, as they advocate obtaining nutrients primarily from a diverse diet. However, the challenge arises as many people in general struggle to maintain a balanced and nutritious diet, or simply fail to do so. In such cases, supplements can serve as a viable solution.

It’s crucial to note that excessive consumption of supplements can pose risks, much like with anything else; moderation is key. Therefore, it’s essential to adhere to the recommended daily allowances. When used appropriately, supplements can significantly enhance sports performance, boost energy levels, and improve overall quality of life.

Determining the appropriate supplements for your needs hinges on various factors such as your objectives, health status, exercise intensity, and individual circumstances. Nevertheless, here are some commonly used supplements among athletes:

  • Protein supplements aid in muscle recovery and growth.
  • Branched-Chain Amino Acids (BCAAs) facilitate muscle recovery.
  • Creatine enhances performance during short, intense efforts.
  • Carbohydrates benefit endurance athletes by providing sustained energy.
  • Vitamins and minerals serve as supplements for suboptimal diets.
  • Omega-3 fatty acids offer anti-inflammatory properties.
  • Caffeine promotes heightened alertness.
  • Glutamine supports muscle recovery.
  • Vitamin D contributes to overall well-being.
  • Iron is crucial for endurance athletes to support oxygen transport.

How do mushroom supplements benefit sportsmen and athletes?

what are the best fitness supplements based on mushrooms?

Mushrooms boast abundant nutrients, including proteins, B vitamins, essential minerals like potassium, phosphorus, magnesium, and selenium, dietary fiber such as beta-glucans, and vitamin D.

Particularly, functional mushrooms like Cordyceps, Lion’s Mane, Reishi, Turkey Tail, and Chaga offer promising health benefits. These mushrooms are renowned for their immune-boosting properties, anti-inflammatory effects, and adaptogenic qualities, with extensive research conducted in recent years.

Among the array of functional mushroom supplements, the following 3 stand out as optimal choices for athletes:

  1. Cordyceps militaris
  2. Lion’s Mane
  3. Reishi

1. Cordyceps: one of the best health and fitness supplements for athletes

Cordyceps militaris stands as one of the premier supplements for athletes, revered for its potential to enhance energy levels.

  • Enhanced oxygen uptake: Cordyceps is linked with improved oxygen absorption and utilisation, potentially bolstering aerobic capacity and aiding in more efficient oxygen transport to muscles during physical exertion, notably beneficial for endurance athletes like runners and cyclists (1).
  • Increased energy production: Research suggests Cordyceps can amplify ATP (adenosine triphosphate) production, the primary energy source for cellular function, leading to heightened energy levels and endurance during workouts.
  • Adaptogenic properties: Recognised as an adaptogen, Cordyceps enhances the body’s resilience against stress and fatigue, offering valuable support to athletes engaged in rigorous training regimens.
  • Anti-inflammatory effects: Studies propose that Cordyceps exhibits anti-inflammatory properties, potentially hastening post-exercise recovery by reducing inflammation.
  • Immune system reinforcement: A robust immune system is essential for athletes to fend off illnesses.
  • Antioxidant benefits: Cordyceps contains antioxidants that combat free radicals, diminishing oxidative stress following intense physical activity.

2. Lion’s Mane: for enhanced focus during exercise

Lion’s Mane (Hericium erinaceus), often hailed as the ‘mushroom for the brain,’ offers notable benefits for athletes seeking improved concentration during training or competition.

  • Cognitive enhancement: Lion’s Mane is renowned for its potential cognitive benefits, fostering heightened concentration and focus.
  • Neuroprotection: Studies suggest Lion’s Mane possesses neuroprotective properties, potentially supporting nerve cell health and bolstering overall nervous system function (2).
  • Stress alleviation: As an adaptogen akin to Cordyceps, Lion’s Mane aids in managing the body’s response to stress, a crucial asset for athletes grappling with both physical and mental strain.
  • Anti-inflammatory properties: Evidence indicates that Lion’s Mane exhibits anti-inflammatory effects, aiding in post-exercise recovery and promoting gastrointestinal health.
  • Antioxidant support: Lion’s Mane contains antioxidants that combat free radicals, thereby reducing oxidative stress and supporting overall well-being.

3. Reishi: for faster post-workout recovery

Reishi (Ganoderma lucidum), a staple of traditional Chinese medicine for centuries, boasts a range of purported health benefits.

  • Super-adaptogenic qualities: Renowned as a potent adaptogen, Reishi aids in adapting to stressors, though individual responses may vary.
  • Immune system fortification: Reishi is linked with bolstering the immune system, crucial for athletes navigating the transient immune changes induced by intense training, facilitating consistent training and illness prevention.
  • Anti-inflammatory potency: Supported by evidence of its anti-inflammatory properties, Reishi offers potential benefits for athletes, particularly in mitigating inflammation post-intense workouts (3).
  • Potential sleep enhancement: Reishi is sometimes associated with improved sleep quality, a vital component of effective recovery essential for athletes.
  • Antioxidant richness: Rich in antioxidants, Reishi aids in reducing oxidative stress, contributing to overall well-being.

While relying solely on a single food or supplement for improved sports performance (or quality of life) is unwise, integrating mushroom supplements into a balanced diet can significantly enhance benefits.

Best nutrition for sportsmen and athletes

supplements for sportsmen and athletes

A balanced diet comprises a blend of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Here’s a general guideline:

  • Complex carbohydrates: Incorporate whole grains like brown rice, wholemeal bread, oatmeal, and mushrooms.
  • Proteins: Include sources such as chicken, turkey, fish, beans, lentils, tofu, nuts, and mushrooms.
  • Unsaturated fats: Opt for olive oil, avocado, nuts, seeds, and oily fish like salmon and mackerel.
  • Calcium sources: Obtain calcium from dairy products like whole milk, cottage cheese, kefir, cheese, or vegetables such as kale, broccoli, Bok Choy, and turnip greens.
  • Fruit and vegetables: Prioritise leafy greens, broccoli, carrots, peppers, bananas, berries, citrus fruits, kiwis, etc.
  • Hydration: Consume water, preferably with electrolytes.

Meal timing is crucial. Aim for balanced meals and snacks throughout the day, particularly before and after training sessions to fuel energy and aid recovery.

Here’s an example of a diet tailored for a female runner:

  • Breakfast: Oatmeal cooked in milk or water, topped with slices of banana, strawberries, and a handful of almonds. Green tea and two capsules of Cordyceps supplements.
  • Morning snack: An apple paired with a small portion of peanut butter.
  • Lunch: Grilled chicken breast or tofu served with quinoa, alongside a mixed green salad comprising tomatoes, avocado, and a drizzle of olive oil. A side of cooked broccoli completes the meal.
  • Snack (afternoon, post-workout): a smoothie with yoghurt, berries, a banana and a handful of spinach. Wholemeal rice cakes with hummus.
  • Dinner: grilled salmon or a plant-based alternative, such as roasted tempeh. Sweet mashed potatoes. Steamed green beans or green vegetables of your choice.
  • Snack (evening): Greek yoghurt with a pinch of cinnamon.

Of course, it all depends on what your body type is, how often you exercise and what your goals are with your diet (bulking, cutting, losing weight, etc.). We recommend asking a sports nutritionist or dietician for more advice if you need it.

Get your top-quality organic health and fitness supplements

When buying mushroom supplements, ensure they are pure and organic, free from additives. This ensures your body receives only the highest-quality ingredients, without any unwanted additives. At MushPeak, we guarantee the purity of our products by subjecting every batch of mushrooms to rigorous testing by external third-party labs. Explore our product pages to review the lab results for each batch.

Discover our mushrooms!

Read more about medicinal mushrooms


Supplements should not be used as a replacement for a diverse diet, a healthy lifestyle, or as a treatment for any medical condition. Keep this product out of the reach of children. If you are ill, pregnant, or in doubt, always consult with your healthcare provider. The information provided on this website is intended for general informational purposes and should not be considered as medical advice. While traditional Chinese medicine has a history spanning thousands of years and has been tested on numerous individuals, MushPeak does not make claims indicating the proven medicinal properties of herbs or mushrooms, in accordance with current EU legislation. Detailed information about mushrooms is available from publicly accessible sources on the Internet. Please feel free to contact us with any questions.


  1. Hirsch K. R., Smith-Ryan A. E., Roelofs E. J., Trexler E. T., & Mock M. G. (2017). Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. Journal of dietary supplements, 14(1), 42-53.
  2. Nagano M., Shimizu K., Kondo R., et al. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research. 31(4):231-237.
  3. Cör Andrejč D., Knez Ž., & Knez Marevci M. (2022). Antioxidant, antibacterial, antitumor, antifungal, antiviral, anti-inflammatory, and nevro-protective activity of Ganoderma lucidum: An overview. Front. Pharmacol, 13:934982.

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