In short: dozens of human trials on functional mushrooms now exist, with results found for memory, fatigue, endurance and the immune system.
Only a few years ago, much of what we knew about functional mushrooms came from cell and animal studies and centuries of traditional use. That picture is changing: human trials keep accumulating, and some of their results support what Asian traditional medicine has long said about mushrooms.
Hololife Summit, the biohacking conference taking place on 14 and 15 November 2026 in Amsterdam, recently published the video "Lion's Mane? What works. The human trials, honestly". It reviews 20 scientific sources and answers quite directly what human trials actually show.
This article summarises the key points of the video, adds sources for each claim and explains how we apply the same principles at Rå Hygge.
Biohackers' view: mushrooms, honestly
Hololife Summit grew out of the Biohacker Summit, first held in Helsinki in 2014 by the team of Teemu Arina, co author of Biohacker's Handbook. The series has since run in Helsinki, London, Stockholm, Tallinn, Toronto, Amsterdam, Tokyo and Nice. Their approach to mushrooms is refreshingly practical: look at human trials, choose quality, use consistently and measure your own response.
What is inside mushrooms?
The possible effects of mushrooms are linked to several groups of bioactive compounds.
- Beta glucans are polysaccharides that influence immune related processes.
- Triterpenes are bitter compounds found especially in reishi.
- Hericenones and erinacines are characteristic of lion's mane. Cell and animal studies have examined their possible link to nerve growth factor (NGF) production (Wang and Kawagishi 2025).
How the compounds are extracted also matters. Beta glucans extract well in hot water, while some other compounds, such as triterpenes, extract better in alcohol. This is why quality extracts often use both methods, known as dual extraction.
For example, in Chen et al. (2023), healthy adults taking reishi beta glucan for 12 weeks showed changes in several immune markers, including the share of active T cells and natural killer (NK) cells.
Lion's mane: memory and focus
Lion's mane (Hericium erinaceus) is one of the most studied functional mushrooms, especially for memory and focus.
In Japan, Mori et al. (2009) gave 3 grams of lion's mane powder a day to 30 older adults with mild cognitive impairment. Cognitive test scores improved at weeks 8, 12 and 16 compared with placebo.
Interestingly, four weeks after stopping, the scores started to decline again. This supports the idea that the effect may depend on regular use, although one study cannot show that the same pattern applies to everyone.
Healthy people have shown interesting results too.
- Docherty et al. (2023) studied 41 healthy young adults. Faster reaction time in the Stroop test appeared as early as 60 minutes after a single dose. After 28 days there was also an indication of lower perceived stress, though the authors advised caution given the small sample.
- Saitsu et al. (2019) found improvement in some cognitive measures in people over 50 after 12 weeks compared with placebo.
- Menon et al. (2025) pooled eight human trials and found an overall positive direction, mainly in memory and cognitive measures.
Practical idea: if you want to assess lion's mane for yourself, use it consistently and track changes over time. Rate your focus, mental energy and productivity before you start and again after 8 to 12 weeks.
At Rå Hygge: Lion's mane powdered extract 40 g and lion's mane liquid extract 100 ml, alcohol free.
Reishi: fatigue and a calmer rhythm
Reishi (Ganoderma lucidum) has been used in Asia for thousands of years and is traditionally linked with balance, recovery and vitality.
Human studies have also produced interesting results.
- Tang et al. (2005) studied 132 people diagnosed with neurasthenia, whose symptoms included long term fatigue. In eight weeks the fatigue score fell 28% in the reishi group and 20% in the placebo group. Overall wellbeing ratings also improved in the reishi group.
- In a pilot study by Zhao et al. (2012), women recovering after breast cancer treatment reported less fatigue while using reishi.
- Chen et al. (2023) observed changes in several immune markers in healthy adults after 12 weeks.
With reishi it is also worth paying attention to how the product is made. Isolated cases of liver injury have been described in the literature and linked to larger amounts of reishi powder. It is therefore worth choosing extracts with verified composition and a clearly described production process.
At Rå Hygge: Reishi powdered extract 40 g and reishi liquid extract 100 ml, alcohol free.
Cordyceps: endurance and physical capacity
Cordyceps is traditionally linked with energy and endurance. Its tradition of use comes from Tibet and the Himalayas, but today most cordyceps on the market is cultivated under controlled conditions.
Human studies have also looked at its possible effect on physical capacity.
- Chen et al. (2010) gave a cordyceps preparation to 20 older adults for 12 weeks. One exercise capacity measure improved by about 10%.
- Hirsch et al. (2017) found that a mushroom blend containing cordyceps improved some oxygen uptake and training capacity measures within three weeks.
- In trained cyclists, Parcell et al. (2004) found no significant effect.
This may suggest that the possible effect of cordyceps depends on a person's starting level, and that already well trained athletes may not respond the most.
In practice, cordyceps may be most interesting for people who want to support physical activity, training or general energy levels.
Today most cordyceps is cultivated rather than wild harvested. Cordyceps militaris is known among other things for its cordycepin content, one of the most studied bioactive compounds of this mushroom (Lee et al. 2017).
At Rå Hygge: Cordyceps liquid extract 100 ml, alcohol free and the Focus + Energy Duo with cordyceps and lion's mane.
Chaga: better now and then
Chaga (Inonotus obliquus) is the functional mushroom geographically closest to us. It grows in Northern European forests and has traditionally been made into drinks and infusions.
Chaga contains plenty of compounds with antioxidant properties. Cell and animal studies have produced interesting results, among other things on mechanisms related to blood sugar metabolism, but quality human trials are still few (Ern et al. 2024).
Chaga has one important nuance: it can contain large amounts of oxalates.
- Lee et al. (2020) measured about 14 grams of oxalates per 100 grams in one chaga powder. For comparison, ordinary food generally provides much smaller amounts.
- Kikuchi et al. (2014) described a case in which a person consumed 4 to 5 teaspoons of chaga powder every day for six months and developed severe kidney damage requiring dialysis. It was a single case and the amount used was very large.
- Lab studies have also observed a possible effect of chaga on platelet aggregation (Hyun et al. 2006).
It is therefore sensible to treat chaga as an occasional drink or extract rather than something used in large amounts every day.
If you take blood thinners or have had kidney stones or other kidney problems, talk to your doctor before using chaga regularly.
At Rå Hygge: Chaga liquid extract 100 ml, alcohol free.
Quality decides
Mushroom products are far from equal.
Wu et al. (2017) tested 19 reishi products. Only five sufficiently matched what the label promised, and many contained significant starch like material.
One key difference is which part of the mushroom is used. Some products are made from mycelium grown on grain, the root like network of the mushroom together with its growing substrate. Such products may contain more starch and fewer of the beta glucans characteristic of mushrooms.
Before buying, it is worth asking three simple questions:
- Is the product made from the fruiting body or from mycelium grown on grain?
- Is the beta glucan content measured and stated?
- Does the producer publish or share lab analyses, for example on heavy metals, pesticides and microbiology?
If the producer cannot answer these questions, that already tells you quite a lot about the product's quality.
Who is this really for?
Based on existing human trials, some groups have shown especially interesting results.
| For whom | Mushroom | What the study showed |
|---|---|---|
| Older adults with mild cognitive difficulties | Lion's mane | 3 g a day; cognitive test scores improved over 16 weeks compared with placebo (Mori et al. 2009) |
| People with long term fatigue | Reishi | Fatigue score fell 28% in eight weeks; 20% on placebo (Tang et al. 2005) |
| Older adults aiming to improve exercise capacity | Cordyceps | One exercise capacity measure improved about 10% over 12 weeks (Chen et al. 2010) |
For others, functional mushrooms can be part of a daily nutrition and wellbeing routine, but their effect should not be treated as a quick or guaranteed solution.
The Hololife video ends with a simple practical approach:
- Choose a fruiting body extract with measured beta glucan content.
- With lion's mane, use it consistently and assess the effect over a longer period.
- Have chaga in moderation and occasionally.
- With reishi, prefer an extract with verified composition.
- The simplest start can also be food, for example shiitake with dinner.
How Rå Hygge extracts fit this picture
For us it matters that the quality of a mushroom product can be judged by more than a nice promise on the label.
Rå Hygge extracts follow several of the same principles that scientific literature and quality extracts consider important:
- Fruiting body, not mycelium grown on grain. For chaga we use the sclerotium growing on birch, since chaga does not have a classic fruiting body in the same sense as many other mushrooms.
- Dual extracted, to capture bioactive compounds with different solubility.
- Measured content: powdered extracts are standardised to at least 30% polysaccharides and at least 20% beta glucans.
- Lab tested: raw materials have been tested in Eurofins laboratories for heavy metals, pesticides and microbiology, among other things.
- Organic and free of fillers. Alcohol free liquid extracts contain no alcohol in the final product.
And honestly about chaga: it is in our range, but we do not see the need to recommend it in large daily amounts. Moderation is the more sensible approach.
Browse lion's mane, reishi, cordyceps, chaga or the 3 × 100 ml extract set at rahygge.ee.
If you are not sure where to start, ask us. We will help you choose based on the rhythm, focus or daily ritual you are looking for.
Frequently asked questions
Do functional mushrooms have scientifically shown effects?
Dozens of human trials exist. The clearest results so far: lion's mane and memory in older adults (Mori et al. 2009), reishi and fatigue (Tang et al. 2005) and cordyceps and exercise capacity in older adults (Chen et al. 2010). Most studies are small, so results are promising rather than final.
How long should I take lion's mane?
Studies have lasted 4 to 16 weeks. In Mori et al. (2009) the results grew week by week and declined within four weeks of stopping, so consistent use for at least 8 to 12 weeks is a sensible test period.
What is the difference between a fruiting body and a mycelium extract?
The fruiting body is the visible mushroom. Mycelium grown on grain is often sold together with its substrate, so it may contain more starch and fewer beta glucans. Ask for the measured beta glucan content.
Can I drink chaga every day?
Chaga is high in oxalates, so occasional use is the sensible choice. If you take blood thinners or have had kidney stones, talk to your doctor first.
What does dual extraction mean?
The mushroom is extracted with both hot water and alcohol, because beta glucans dissolve in water and triterpenes in alcohol. Rå Hygge liquid extracts contain no alcohol in the final product.
Sources
Video: Hololife Summit, "Lion's Mane? What works. The human trials, honestly", Instagram, October 2026. More about the event: hololifesummit.com.
Scientific sources, from the video's source list, extended:
- Narayanan et al. 2023, Current Oncology Reports
- Chen et al. 2023, Foods
- Wang and Kawagishi 2025, Journal of Natural Products
- Mori et al. 2009, Phytotherapy Research. PubMed
- Menon et al. 2025, Frontiers in Nutrition
- Docherty et al. 2023, Nutrients 15(22):4842. PMC
- Saitsu et al. 2019, Biomedical Research 40(4):125 to 131. J STAGE
- Tang et al. 2005, Journal of Medicinal Food 8(1):53 to 58. PubMed
- Zhao et al. 2012, Evidence Based Complementary and Alternative Medicine
- Wanmuang et al. 2007, Journal of the Medical Association of Thailand
- Chen et al. 2010, Journal of Alternative and Complementary Medicine
- Hirsch et al. 2017, Journal of Dietary Supplements
- Parcell et al. 2004, International Journal of Sport Nutrition and Exercise Metabolism
- Lee et al. 2017, Journal of Microbiology and Biotechnology
- Ern et al. 2024, Mycology
- Lee et al. 2020, Journal of Korean Medical Science
- Kikuchi et al. 2014, Clinical Nephrology
- Hyun et al. 2006, Peptides
- Wu et al. 2017, Scientific Reports
- Klupp et al. 2016, Scientific Reports
- Windsor et al. 2025, International Journal of Molecular Sciences
- Sovijärvi, Arina and Halmetoja, Biohacker's Handbook
This article is for information only and does not replace advice from a doctor or other healthcare professional.