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If you’re exploring the market for the best mushroom supplements, you’ve likely encountered two main options: mushroom powders and tinctures. Unfortunately, not all mushroom products are made equally, meaning not all mushroom products provide the same dose of bioavailable beta glucans, the bioactive compounds responsible for many of the health benefits associated with medicinal mushrooms.
This article will help you understand the differences between the two and determine which is best for your needs, whether you’re seeking nutritional benefits or looking into an adaptogenic lifestyle.
Let's break down the difference in mushroom tincture vs powder extracts, starting with how they are made and the benefits they each provide.
Here's what you need to know:
| Mushroom Tinctures | Whole Mushroom Powders | Mushroom Extract Powder | |
| Extraction Method | Made by steeping mushrooms in alcohol. | Dehydrated and ground whole mushrooms. | Hot water and pressurized extraction, sometimes followed by alcohol extraction. |
| Effectiveness | Low; alcohol doesn’t break down chitin, so beta-glucans and other beneficial compounds remain locked. | Moderate; requires high heat or specific conditions to break down chitin. | High; bioactive compounds are extracted and concentrated. |
| Taste | Strong and unpleasant due to the alcohol content. | Earthy, can be used in cooking or beverages. | Less intense, can be encapsulated for tasteless dosing. |
| Preparation | Easy to use directly; no further preparation needed. | Can be added to hot water or other liquids. | Ready-to-use, no further heating required. |
| Bioavailability | Low; alcohol extraction is ineffective for mushrooms. | Limited unless heated properly to break chitin. | High; bioactive and bioavailable compounds. |
| Common Use | Often mixed with pre-extracted compounds to improve potency. | Added to teas, coffees, or food for nutritional benefits. | Supplements, capsules, or mixed into beverages for therapeutic benefits. |
Tinctures are a liquid extraction made by steeping the herbal material in alcohol, usually food-grade ethanol, to extract its therapeutic compounds. Alcohol can break down the cellulose structure of many plants to release their therapeutic compounds, which makes them a popular extraction technique for many medicinal products. Of course, not all compounds are alcohol-soluble, which is something you need to evaluate on a case by case basis.
Alcohol does not break down chitin, for instance, which makes it useless for mushroom extractions. Although an alcohol extraction may take on the flavor and general profile of the mushroom, it won’t break down the fungal tissues to extract beta glucans or other beneficial bioactive compounds. So, mushroom tinctures have little to no medicinal value.
Many of the mushroom tinctures on the market are made by mixing already-extracted mushroom compounds into alcohol, which may be a sort of work around for this problem, but it still doesn’t produce a potent tincture in the same manner that other herbal tinctures are produced.
Tinctures, of course, have a very strong flavor and contain alcohol, which also makes them one of the less pleasant tasting methods for ingesting medicinal mushrooms.
Mushroom powder can come in two primary forms:
The most basic kind of mushroom powder is made from whole mushrooms that are dehydrated and ground into a fine powder. This process preserves many of the super nutrients found in fresh mushrooms, making it an excellent way to take advantage of mushrooms’ superfood qualities.
However, the bioactive compounds in this ground form are still encased in the chitin layers, making them less bioavailable to the body.
Mushroom powder can be added to warm water, like when making coffee or tea, to help break down the chitin and create a more bioavailable beverage. Many enthusiasts believe that whole mushroom powder is more nutritious and provides a broader "full spectrum" range of benefits compared to extracts. There's debate over the temperature needed to break down chitin, with some sources suggesting it requires much higher temperatures than a standard cup of mushroom tea can provide.
While powders made from only the mushroom fruiting body or the whole mushroom (uprooted from its substrate) retain nearly all their nutrients, this broader spectrum of activity is less useful for targeting specific therapeutic effects. Powders are beneficial for those seeking nutritional benefits, such as vegans needing a good source of protein and B vitamins.
However, caution should be taken with certain mushroom powders, as the drying process can concentrate toxins in some rare species. This is mainly a concern with certain mushrooms like Cordyceps Sinensis (not to be confused with the fully edible Cordyceps Militaris). Powders made from common, edible varieties are generally safe for consumption.
On the other hand, bioactive powdered mushroom extraction essentially transforms steeped mushroom material into a concentrated powder.
The process begins with mushrooms steeped in a hot water extract inside a pressurized container, which helps break down the chitin and release bioactive compounds, making the tea much more bioavailable than a standard cup of tea. This bioactive form is perfect for harnessing the adaptogenic benefits of mushrooms.
Next, the leftover mushroom material may undergo an alcohol extraction to remove any non-water-soluble substances. These liquid extracts are then dried to create a highly concentrated powder, removing the bulk of the mushroom tissue. This results in a product with better control over the final elements, leading to high yields of Beta-Glucans, which can be up to 15 times more concentrated than in powders.
Due to this extensive extraction process, specific contents like vitamins and minerals may be lost, but key compounds such as fungal polysaccharides become extremely concentrated. Extracts are usually dosed lower than powders because of this high concentration.
Moreover, properly produced extracts from reputable sources are often safer to consume, as the extraction process eliminates many cytotoxic compounds and mild toxins found in certain mushrooms.
Since these extract powders do not require further heating, they can be encapsulated for a tasteless dosing option. A great example of a brand that uses high-quality mushroom extract to make premium mushroom supplements is Lucid. Check out their tasty instant beverages, like Chai, Matcha, and Coffee.
Beta-Glucans are complex polysaccharides found in the cell walls of fungi, yeasts, algae, and cereal grains. These compounds have varying physical and chemical properties depending on their source.
For instance, beta-glucans in cereals help lower cholesterol by binding to it in the digestive tract. In contrast, beta-glucans from fungi have a different short branching structure, making them insoluble in water and more readily metabolized by the body (2001).
This metabolic difference is significant because beta-glucans from fungi have been shown to enhance the immune system by improving macrophage response times and alertness (2021). This immune-boosting capability makes beta-glucans a valuable component of medicinal mushrooms, contributing to their adaptogenic and overall health benefits.
Additional research supports the wide range of health benefits associated with beta-glucans. Studies indicate that these compounds can also have anti-inflammatory effects, help regulate blood sugar levels, and may even possess anti-tumor properties (1995). The broad spectrum of benefits highlights why beta-glucans are a critical component in mushroom supplements.
By understanding the role of beta-glucans, consumers can make informed decisions about incorporating mushroom supplements into their wellness routines, ensuring they take full advantage of these potent bioactive compounds.
By now, the answer is probably obvious–mushroom tinctures are usually redundant, and a well-made mushroom powder is the best way to reap the bioactive benefits of most medicinal mushrooms.
Of course, not all mushroom powders are the same. As we mentioned above, if you want a product that’s ready-to-use and highly bioactive, you’ll want to find a mushroom extract powder, not just any mushroom powder. When mushrooms are dried and ground into a powder without using the extraction process described above, the bioactive compounds are still locked in the chitin layers. The human body does not digest chitin well, so these bioactive compounds are not as useful in this form.
But, if the question is “is a mushroom powder or mushroom tincture better for wellness?”–the answer is clear. Mushroom extract powder is the superior choice for those hoping to reap the holistic benefits of medicinal mushrooms. A mushroom tincture simply can’t harness the power of therapeutic mushrooms as well as a powder, especially when the mushroom powder is used correctly.
When looking for the best functional mushroom supplement, another common question that pops up is why can’t you just eat the fresh mushrooms?
Technically, in most cases, you can. Of course, some mushrooms (like chaga) are woody, tough, earthy, or otherwise don’t make great cuisine, which is why these mushrooms are usually consumed as a tea or in capsule form.
Still, even therapeutic mushrooms that taste delicious (like the absolute delicacy that is lion’s mane) don’t provide complete therapeutic benefits because of the body’s inability to fully break down the chitin layer.
Plus, many of the bioactive compounds found in the mushrooms are available only in trace amounts. That means you’d have to eat a lot of mushrooms to ingest the compounds in useful quantities. This is why most of the research evaluating the medicinal use of mushrooms uses a concentrated extract, not whole mushrooms.
Navigating the world of mushroom supplements can be challenging, as products rarely disclose if they are poorly made or lack bioactive compounds. Here’s how to identify a high-quality mushroom powder:
If a brand doesn’t provide this information, it might be due to a lack of transparency about their product quality. Avoid brands that are not forthcoming about these details.
Once you've chosen the best mushroom powder for you, you’ll need to consider how you plan to use mushroom powder to reap its benefits. Here are some tips:
To learn more about how to best use medicinal mushrooms to your advantage, you may want to read:
How much should I take?
When’s the best time to take:
Mushroom powders, especially mushroom extract powders, are generally better than tinctures. Powders made through proper extraction methods have higher bioavailability and contain more concentrated bioactive compounds.
The best way to take mushroom supplements depends on your preferences and goals. Mushroom extract powders are highly bioavailable and can be mixed into drinks or taken in capsules, providing an easy and effective dosing option.
Lion's Mane extract is typically better than powder. The extraction process makes the bioactive compounds more accessible, ensuring you get the full therapeutic benefits of Lion's Mane.
Extracts are generally better than powders because the extraction process breaks down the chitin and releases the bioactive compounds, making them more readily absorbed by the body.
Extracts are generally stronger than tinctures. Tinctures often lack the necessary extraction to break down chitin and release bioactive compounds, whereas extracts, especially hot water and alcohol extracts, are more concentrated and potent.
Root powder is simply ground dried roots, which may still contain indigestible fibers and locked compounds. An extract involves a process to remove these fibers and concentrate the bioactive ingredients, making them more bioavailable and effective.
1. "Immune recognition of fungal beta-glucans" https://pubmed.ncbi.nlm.nih.gov/15760447/
2. "Potential benefit of β-glucans as adjuvant therapy in immuno-oncology: a review" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9400766/
3. "(1→3)-β-d-Glucans as biological response modifiers: a review of structure-functional activity relationships" https://www.sciencedirect.com/science/article/abs/pii/0144861795000763
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