6 Chaga Mushroom Benefits, According to Science
If you hear the word “mushroom” and think about the classic shiitake and button mushrooms that grace the produce aisle at your local grocery store, you’re not the only one. However, there are more novel mushrooms out there that can do far more than add texture to your salad.
Functional mushrooms like chaga, cordyceps, and reishi have been around for centuries, although many people are just now discovering the benefits of taking them. Luckily, we have thousands of years of tradition to help us use them correctly, as well as an ever-increasing collection of modern research.
Chaga, in particular, is a powerful mushroom that can have benefits throughout the whole body. Read on to learn more about these benefits, how to take chaga, and how some supplements put the “fun” in “functional.”
What Is Chaga?
Chaga mushrooms (Inonotus obliquus) might technically be mushrooms, but you likely wouldn’t recognize one if you saw it. Instead of having the characteristic stalk, cap, and gills that most mushrooms have, chaga mushrooms look like large, black growths. Chaga grows out of trees, making it a conk mushroom.
These medicinal mushrooms can be found in areas with cold climates — think of Russia, Canada, Siberia, and pretty much anywhere in Northern Europe. While chaga tends to prefer birch trees, it can also be found on some other types of hardwood trees.
6 Health Benefits of Chaga Mushroom
Chaga is a staple in many forms of folk medicine, and it’s been used for thousands of years. Here are a few of the potential health benefits of chaga mushroom.
1. Supports the Immune System
Are you looking for a little extra immune support as the kids go back to school and the cold season begins? Triterpenoids in chaga mushrooms can encourage the body’s production of cytokines, which are proteins that come from white blood cells.
Cytokines are vital for immune function since they act as a sort of red flag, alerting your immune cells to potential pathogens. This can help support your overall wellness throughout the year.
Cytokines are small proteins that play a key role in regulating the immune system. They act as messengers, facilitating communication between cells to trigger the body's response to infection, inflammation, and trauma.
These proteins help in the activation, growth, and differentiation of immune cells, helping your body build a coordinated and effective response to pathogens. For instance, interleukins and interferons are types of cytokines that modulate immune responses and have been studied for their roles in combating certain diseases.
2. Provides Antioxidant Support
Move over, blueberries—there's a new top antioxidant in town. This unassuming mushroom boasts an ORAC (Oxygen Radical Absorbance Capacity) score of 146,700 μmol TE/100g. That's nearly 50% higher than the famed acai berry and is significantly higher than other antioxidant-rich foods like dark chocolate and blueberries.
But what does this mean for you? Antioxidants are molecules with extra electrons, which they can use to neutralize destructive free radicals. When left unchecked, free radicals can seriously affect your health and even speed up aging. Chaga's high ORAC score means it’s built to neutralize free radicals, thanks to its rich content of polyphenols, polysaccharides, melanin, and triterpenes.
A 2021 study examined chaga mushrooms to see how they could help protect our cells and support the immune system. They took chaga polysaccharides and tested them on free radical-damaged immune cells in the lab. The chaga sugars helped the cells survive, made the cells’ natural defenses stronger, and reduced free radicals.
They also helped the immune cells produce more important chemicals that fight off infections. Chaga has powerful antioxidants that can help minimize the effects of oxidative stress. This is especially important for day-to-day life, as many health conditions caused by free radical damage can have far-reaching effects throughout the body.
3. May Encourage Healthy Blood Sugar Levels
Chaga mushroom may support healthy blood sugar levels, which is key for weight management, hormones, and overall health, even if you don’t have type 2 diabetes. In one study, researchers explored how polysaccharides extracted from Chaga mushroom (Inonotus obliquus) affect type 2 diabetes in mice.
In this study, mice were fed a high-fat diet and then given a compound to induce diabetes, mimicking human type 2 diabetes. When treated with chaga polysaccharides, these mice experienced significant benefits: their blood sugar levels and insulin sensitivities were healthy and their bodies were able to effectively manage fat.
The researchers found that these benefits were linked to the activation of the PI3K-Akt signaling pathway, which plays an important role in regulating glucose uptake and metabolism.
No matter your current health situation, maintaining stable blood sugar levels is key for longevity. Chronically high blood sugar can lead to insulin resistance, a precursor to type 2 diabetes, and is associated with increased risks of heart disease and nerve damage.
Regulated blood sugar helps with the following:
- Energy Stability: Prevents the highs and lows associated with sugar spikes and crashes.
- Weight Management: Reduces cravings and supports metabolic health.
- Supports Health: High blood sugar levels can cause systemic irritation, leading to various health issues.
Incorporating foods that aid in blood sugar regulation, such as those rich in fiber and low in simple carbohydrates, can support the effects of your chaga supplement. Although chaga may help with blood sugar, it works best in conjunction with proven lifestyle changes.
It’s important to note that research on this benefit is still in its very early stages — right now, all we have are animal studies. However, the implications look bright.
4. Supports Healthy Hair, Skin, and Nails
Chaga mushroom also contains melanin. You may know melanin as the polymer that gives the skin its color — however, it can also support strong and vibrant hair, skin, and nails. Beyond aesthetics, melanin can also play a protective role by absorbing harmful UV radiation, thereby minimizing the risk of DNA damage.
Interestingly, chaga mushrooms are rich in melanin, which contributes to their dark appearance. Melanin is also an antioxidant, which means it can help support the skin, nails, and hair by targeting free radical damage.
5. May Support Heart Health
It’s no secret that heart health is key to overall health. Maintaining optimal cholesterol and blood pressure levels isn't just about avoiding your doctor's stern gaze, it's about ensuring your ticker keeps ticking smoothly for years to come.
LDL is often dubbed the "bad" cholesterol. Elevated LDL levels can lead to plaque buildup in arteries, increasing the risk of heart problems and strokes. On the flip side, high-density lipoprotein (HDL) cholesterol is the "good" kind, helping to remove LDL from the bloodstream.
Blood pressure is also important. Hypertension, or high blood pressure, forces your heart to work overtime, potentially leading to heart decline, kidney issues, and vision loss. The good news is that lowering blood pressure and cholesterol can quickly show up in your health markers.
Plus, blood pressure and cholesterol often go together. High cholesterol can stiffen arteries, leading to increased blood pressure, and vice versa.
Luckily, chaga may help support healthy low-density lipoprotein (LDL) cholesterol levels, which can encourage cardiovascular longevity. In one 2021 study, researchers investigated the effects of polysaccharides extracted from Chaga mushroom (Inonotus obliquus) on lipid metabolism.
In the study, liver cells were exposed to oleic acid to cause them to accumulate fat. The Chaga polysaccharides supported healthy levels of total cholesterol (TC), triglycerides (TG), and low-density lipoprotein cholesterol (LDL-C), while also encouraging high-density lipoprotein cholesterol (HDL-C).
This mushroom may also support healthy blood pressure levels, which means it can attack the cycle from both entry points.
Taking proactive steps, like regular exercise, a balanced diet, and routine health screenings, can also keep your heart healthy and your health on point. Remember, supplements are the cherry on top — not the whole sundae.
6. Can Encourage Gut Health
Lastly, chaga contains polysaccharides called beta-glucans that act like prebiotic fiber. Essentially, these fibers make it to the small and large intestines largely undigested and act as food for the good bacteria living in our gut. This can help support a healthy gut microbiome, which is one of the foundations for overall health.
For instance, the gut-brain axis is a communication superhighway that links your gastrointestinal tract to your brain. This bidirectional pathway means your gut health can influence your mood, cognition, and even stress levels. Certain gut bacteria even produce neurotransmitters like serotonin, which is often dubbed the "feel-good" hormone.
Meanwhile, the gut-skin axis is the connection between your digestive system and skin health. An imbalance in gut microbiota can be related to skin conditions and symptoms like dryness, redness, and irritation. Who knew the secret to clear, woke-up-like-this skin might be in your gut?
That’s not all, though. A balanced microbiome can also support nutrient absorption, regulate bowel movements, and support the intestinal barrier against harmful pathogens. Once your body is finally absorbing the nutrients it needs, you might notice clearer thinking, more feelings of energy, and less digestive discomfort.
Incorporating fermented foods like sauerkraut can also improve gut health alongside taking a chaga supplement. The fermentation process produces metabolites that can help maintain intestinal cell integrity, protecting your gut against imbalances.
How Can You Take Chaga?
Chaga mushroom supplements come in many forms. For instance, you can find chaga tea, tinctures, and powders. Our mushroom coffee contains extracted chaga mushroom powder, which you can combine with hot water to make a functional cup of coffee. It’s similar to making herbal tea, although our blends are much more powerful than regular tea infusions.
Chaga rarely has side effects. That said, it’s generally a good idea to ask your doctor if you can take chaga before you start incorporating it into your daily routine. This mushroom may interact with medications like blood thinners.
Ask your doctor for some medical advice if you have blood clotting disorders, are breastfeeding or pregnant, or have a kidney problem. Chaga mushrooms are also higher in oxalates than other mushrooms. This isn’t normally a concern, but it may be for those who are sensitive to oxalates.
What Should You Look For in a Chaga Supplement?
When you’re looking for a chaga supplement, there are a few things to keep in mind. Here’s a quick breakdown:
- Extraction: The bioactive compounds that give chaga its benefits must be properly extracted in order to be effective. At Everyday Dose, we extract all of our mushrooms twice to get the most benefits.
- Substrate: It’s cheaper to use mushrooms grown on grain — however, this lowers the quality and nutritional value of the supplement. That’s why we use mushrooms grown on trees.
- Parts of Mushroom Used: Many brands use mushroom mycelium to make their supplements, which isn’t as rich in beneficial compounds as fruiting bodies are. To get a high-quality supplement, look for brands that specifically use 100 percent fruiting bodies.
- Additional Ingredients: Many supplements add other ingredients to increase the benefits. For instance, we combine chaga mushroom extract with lion’s mane mushroom, collagen protein, L-theanine, and coffee extract or matcha.
It’s important to note that supplements are not regulated by the U.S. Food and Drug Administration (FDA). This doesn’t mean they don’t work — it just means that you should buy your supplements from a company you trust. Look for brands that are passionate about what they do and choose quality above all else.
Final Thoughts
Chaga is a functional mushroom that can support the immune system, encourage a healthy metabolism, and even support hair and skin health, among other things. This mushroom isn’t just backed by scientific research — it has also been used for thousands of years in traditional folk medicine.
Because of its many benefits, chaga mushroom holds a special place in our mushroom blends. The chaga we use is foraged from trees and double-extracted, and we use only 100 percent fruiting bodies. To learn more about the ingredients we use, visit our blog today.
Sources:
Immunomodulatory Activity of the Water Extract from Medicinal Mushroom Inonotus obliquus | PMC
Frontiers | β-glucans: a potential source for maintaining gut microbiota and the immune system | PMC
Lipid-Lowering Effects of Inonotus obliquus Polysaccharide In Vivo and In Vitro | PMC
What are Cytokines? Types & Function | Cleveland Clinic
