Roots or fruits? Why not both?
This is the big question when it comes to mushroom supplements and one of the topics I was asked to speak about at this year’s Mushroom Summit in Monterey, California. It's a highly debated topic with strong arguments on both sides. However, I take issue with the idea that one is superior to the other and I'll do my best to break it down for you. So, let’s dive into this…
What’s a fruiting body and what’s mycelium?
The fruiting body is what most people recognize as “a mushroom”. It is the reproductive phase of the fungal life cycle, visible above ground and responsible for producing and dispersing spores for reproduction. The fruiting body is distinct from the mycelium, which is the non-reproductive, vegetative growth stage of the fungal life cycle. It consists of an inconspicuous network of fungal threads or hyphae that branch out through the substrate where the fungus is growing, usually underground or in some cases decaying tree trunks or other organic matter. A single spore released from the fruiting body develops into the mycelium, with the fruiting bodies sprouting from the mycelial network when the conditions are just right for reproduction.
Rights: Manaaki Whenua - Landcare Research
There is no doubt that the fruiting bodies of fungi have beneficial compounds, but in recent years researchers have discovered that fungal mycelia also contain some extremely beneficial compounds, and in some cases these compounds are even more abundant in the mycelium. This is why I believe the question shouldn’t be mycelium vs fruiting body but rather what type of benefits are you looking to access? I think, as we have more research into the specific compounds in both life stages, and how exactly these compounds work on their own or in combination, we’ll better understand what’s more beneficial in certain situations. This will allow us to have a more personalized answer and to slowly move away from the one-size-fits-all approach.
What does the science say?
During my panel discussion, I brought up a recent peer reviewed study by Lazur et al. (1) that was published in April of this year. The authors looked at three different species of Hericium fungi, one of them being lion’s mane (Hericium erinacius). The aim of the study was to compare the biological compounds in the mycelium, as well as the 1st and 2nd flush of the fruiting body across all the 3 species. They found that the abundance of the different compounds varied between the mycelium and the fruiting body, as well as between the first and second flush. A few examples to note; lovastatin was highest in the mycelium of lion’s mane, about 94% less than mycelium in the first flush, and surprisingly, only 45% less in the second flush. So, if you’re someone who’s looking to regulate your cholesterol, you certainly don’t want a fruiting body supplement, especially from the first flush. I thought this was very interesting and unexpected because I always assumed that the second flush of mushrooms would have fewer active compounds as it’s already used up most of the nutrients on the 1st flush, but this is clearly not the case. Ergothioneine, on the other hand, was highest in the 1st flush of the fruiting body and lowest in the mycelium by about 85%. So again, if you were looking to access the benefits of ergothioneine then you would want a fruiting body supplement. B-glucans were highest in the mycelium, then the second flush of the fruiting body, and so on. These results are significant since most supplement companies do not distinguish between first and second flush in their products. So, in terms of which one is better than the other, there is no right answer. It really depends on what type of benefits you’re looking to gain, and if you’re not sure and just want to take these supplements for overall health and immune support, then you should probably stick with both.
Lazur et al. 2024
Marketing or Facts?
Personally, I think that it’s a bit of a marketing gimmick to say that your supplement is only from the fruiting body and is therefore superior or more potent than a mycelium-based supplement. That statement is simply not rooted in science. There are many ways companies can manipulate their consumers into thinking their fruiting body supplement is better and one of the arguments I’ve heard is that fruiting bodies have been used for centuries in traditional medicine and if we want to continue that tradition then we should stick with only fruiting body products. Well, if I wasn’t obsessed with reading research studies all day, I would agree with that argument and believe what they’re saying. These days, modern scientific methods can get a much deeper understanding of the biological makeup of their different parts and we shouldn’t ignore what the science tells us for the sake of tradition.
Grain and Filler
There is also the argument that mycelium supplements contain a high amount of grain that the mycelium is grown on because it’s very difficult to separate the two once grain substrate is fully colonized. However, Benson et al. (2) and the good folks over at Host Defense did a study on their mycelium on brown rice supplements and found that if you allow the mycelium enough time to completely colonize the rice, that process actually changes the biological makeup of the rice itself. When tested, the fermented rice substrate alone triggered large and dose-dependent increases in immune-activating pro-inflammatory cytokines, anti-inflammatory cytokines, anti-viral cytokines, as well as Granulocyte-Colony Stimulating Factor (G-CSF) and Interleukin-8. All of this to say that the fermented substrate should not be considered filler because it’s often as affective as the actual mycelium.
Benson et al. 2019
Looking ahead
In conclusion, my answer to the fruiting body vs mycelium debate is that you need both! Each has different benefits and it’s very difficult to decipher the exact mechanism of how these bioactive compounds work together, so don’t limit yourself to one or the other. There have also been studies on the entourage effect of taking multi-mushroom supplements that show that immune response is further augmented when multiple mushrooms are used in concert. We don’t know why exactly, but we know this seems to be the case based on another study by Paul Stamets and his Host Defense team (3). So, when choosing your supplements for overall health, find a product that has both fruiting body and mycelium, and if you want to take it a step further, stick with something that has a blend of different mushroom species to maximize the benefits!