Mushroom Gummies: What Are They and How Do They Work?

In cultures around the world, mushrooms of various types have long been identified for their nutritional value and health benefits. In their research, modern scientific studies have also begun to show promising results, isolating some of these benefits. 

Not everyone enjoys cooking with or eating mushrooms, fueling a growing demand for supplements that deliver non-hallucinogenic, or functional, mushrooms to people. Many choose to pursue the health benefits of mushrooms in a convenient form, like a pill or coffee alternative, or as a mushroom gummy. Let’s explore how mushrooms have been studied and what to consider when choosing a mushroom gummy.

What are mushroom gummies?

Mushroom gummies are a supplement made with sweetener, gelling agents and flavor, as well as powdered functional mushrooms. Hallucinogenic mushrooms that induce an altered state of consciousness are also sold in gummy form but are usually illegal — with the exception of states or cities where they have been decriminalized. The gummies we’re discussing here, however, focus on functional mushrooms. Such mushrooms are both nutritious and have promising health effects but don’t induce the hallucinogenic state of consciousness of mushrooms like psilocybin.

Some of the more common nutritional mushrooms that may be included in popular mushroom gummies include:

How are mushroom gummies supposed to work?

Like other gummy supplements, these are made using a gelling agent and dehydrated, powdered mushrooms to create a convenient and palatable option. Advanced equipment is used to preserve as much of the mushrooms’ nutritional value as possible, and testing is done to determine appropriate storage and how long they’ll maintain potency and flavor.

When you take a mushroom gummy according to its directions, the expectation is that you’ll receive the health benefits that’ve been associated with the amount of the included mushrooms. This could include feeling like you have more energy, improved cognitive function, a boosted immune system or lower feelings of stress. 

Be aware of the age of your mushroom gummies; more so than powders in capsules, gummy supplements and vitamins have been shown to have a limited shelf life, and while there hasn’t been a lot of research on mushroom gummies in particular, other gummy supplements show lower potency after the expiration date, muting the positive effects you hope to gain from your gummies. 

That being said, studies for supplements like vitamin C show similar bioavailability of the nutrients compared to pills, so if you’ve been able to access the benefits of mushrooms in other powdered forms, taking them in gummy form isn’t necessarily less effective, as long as they aren’t expired.

Potential benefits of functional mushroom gummies

Non-hallucinogenic functional mushrooms have been associated with a variety of benefits. Neuropsychologist Karen D. Sullivan, PhD, ABPP, of the “I Care For Your Brain with Dr. Sullivan” YouTube channel, identifies a variety of expected benefits from non-psychoactive mushrooms.

“Medicinal, non-psychoactive mushrooms like reishi, lion’s mane, cordyceps and chaga are believed to offer unique health benefits depending on the type of mushroom,” says Dr. Sullivan. “Some of the most noted benefits in medical research include boosting immune function by activating white blood cells, reducing inflammation, increasing energy levels by improving oxygen flow and reducing oxidative stress and free radical damage in the body. These effects may help slow aging, improve brain health and lower the risk of chronic diseases, including cancer.”

Potential side effects of functional mushroom gummies

Side effects of eating mushrooms are usually mild, but they do occasionally happen. The main reported side effects of eating functional mushrooms are allergic reactions or various forms of stomach discomfort, such as gas or diarrhea, when first introduced. Some mushroom varieties may cause stomach irritation, either initially or over time. A smart approach before trying a mushroom gummy with multiple functional mushrooms is to first eat whole mushrooms of each variety individually and observe how your body reacts.

If you tolerate these mushrooms, you might want the convenience of a mushroom supplement like a gummy. Still, Dr. Sullivan cautions readers to do their research before trying a mushroom gummy supplement.

“When it comes to all supplements, it’s important to be a critical consumer, paying attention to both the quality and bioavailability of the product,” says Dr. Sullivan. “In the US, supplements are not required to be regulated by a government body, so it’s essential to choose reputable brands that have third-party testing or certifications. I always look for supplements that are third-party tested to ensure they’re free from additives, fillers and contaminants like mold or heavy metals, and that they actually contain the active compounds listed on the label.”

Particularly if you’re on other medications prescribed by your doctor, it may be wise to talk to them about what kinds of mushrooms are in the gummies you’re considering before you combine a mushroom supplement with medication.

“Specific concerns include interactions with immunosuppressants, blood thinners and diabetes medications. For example, reishi mushrooms may interfere with blood clotting, while cordyceps could affect blood sugar levels,” says Dr. Sullivan. Amelia Ti, a registered dietitian and diabetes educator in New York City, who is also part of CNET’s medical review board, says that chaga mushrooms can also affect blood sugar levels. This can be dangerous for those on insulin or other diabetes medications.

Who should avoid mushroom gummies? 

If you’re allergic to sweeteners, coloring agents or gelling substances used in gummies, it’s best to avoid them unless you can confirm the company doesn’t use your allergens in production.

Research on the effects of mushroom supplements during pregnancy is limited or nonexistent, leading many pregnant individuals to avoid them. Talk to your doctor if you’d like to take a mushroom gummy during pregnancy, since they may have other food or supplement options to suggest that have been studied more thoroughly.

If you’ve had side effects like persistent stomach discomfort from mushrooms or gummy supplements, it makes sense to avoid those products in favor of other adaptogenic foods that don’t irritate your digestive system.

Are mushroom gummies legal? What to look for in a mushroom gummy

Functional mushroom gummies are legal in the United States as long as they contain only legal, non-hallucinogenic mushrooms. However, the industry lacks extensive published research, and the US government neither regulates legal mushroom supplements nor verifies their health benefit claims. 

Many hallucinogenic mushroom gummies, including the gummies in this CDC report, also contain some functional mushrooms. Other mushroom gummies may mix hemp extracts like HHC with functional mushrooms for a legal supplement that contains non-mushroom active ingredients. Make sure you’re aware of every active ingredient in any gummies you consume.

When to contact a doctor if you take a mushroom gummy 

Any signs of allergic reaction when taking a mushroom gummy, such as hives or issues with breathing, should be treated seriously. Discontinue the use of the mushroom gummy and discuss next steps with a medical professional.

If you have mild or moderate stomach discomfort, talk to your doctor about whether a different form of mushrooms or a different supplement would be a better fit for the specific health benefits you’re hoping to achieve.

Finally, if you think you want a mushroom supplement to be part of your lifestyle long-term, Dr. Sullivan recommends informing your doctor so you can discuss it.

“[Readers should consult] medical providers before adding mushroom-containing gummies, or any supplement, into their daily regimen,” says Dr. Sullivan. “While medicinal mushrooms can offer health benefits, there are important factors to discuss with a health care provider to ensure safe and effective use. We also don’t know much about the long-term research on the safety of regular supplementation, especially for specific mushroom varieties.”

The bottom line 

While research on the mental and physical benefits of mushrooms is promising, less is known about their effectiveness in gummy supplement form. It’s important to consult your doctor, review the ingredients, and determine whether the coloring, gelling agents and sweeteners suit you. Additionally, consider whether certain mushrooms may cause stomach irritation. Your doctor can also help you weigh the pros and cons of adding a mushroom supplement based on your current medications.