Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in May 2026. Last updated: 28 May 2026.

The term 'superfood' is not a legal quality claim, but a marketing term for foods with a remarkably high density of nutrients or bioactive compounds. This category includes two groups: classic superfoods (chlorella, spirulina, baobab, cacao, maca, moringa) and medicinal mushrooms (Lion's Mane, Reishi, Chaga, Cordyceps, Maitake) — species with centuries of history in traditional medicine and growing scientific research.

On this pageWhat are superfoods and mushroom supplements? · Medicinal mushrooms — an overview · Our sub-categories within superfoods & mushrooms · How to use superfoods and mushrooms? · Frequently asked questions · Combine with · Sources

What are superfoods and mushroom supplements?

Superfoods are foods that — gram for gram — contain exceptionally high amounts of nutrients or antioxidants. Algae such as chlorella and spirulina have extremely high protein (50-70%), B-vitamin, and chlorophyll content. Cacao and berries provide high polyphenol concentrations.

Medicinal mushrooms form a separate category. They are not classic superfoods but functional foods: species such as Lion's Mane (Hericium erinaceus), Reishi (Ganoderma lucidum), and Chaga (Inonotus obliquus) contain beta-glucans, triterpenes, and other bioactive compounds that have been used for thousands of years in traditional Chinese medicine and have been increasingly studied scientifically since 2000.

Medicinal mushrooms — an overview

Lion's Mane — for brain and focus

Lion's Mane (Hericium erinaceus) contains hericenones and erinacines, compounds that in studies may stimulate the production of Nerve Growth Factor (NGF). Researched for cognitive support and peripheral nerve health. Popular among students and knowledge workers.

Reishi — for stress and sleep

Reishi (Ganoderma lucidum) is known as the 'mushroom of immortality' in traditional Chinese medicine. Adaptogenic action, supports stress balance, and is often used before sleep.

Chaga — antioxidant-rich birch parasite

Chaga (Inonotus obliquus) grows on birch trees in northern climates. Contains the highest ORAC value of all mushrooms. Often taken as tea or extract.

Cordyceps — energy and endurance

Cordyceps is traditionally used for energy and athletic performance. Studies show positive effects on oxygen uptake (VO2max) in endurance athletes.

Maitake — immune-supporting

Maitake (Grifola frondosa, 'dancing mushroom') contains the well-known D-fraction beta-glucans, researched for immune modulation.

Our sub-categories within superfoods & mushrooms

• Algae & Greens — chlorella, spirulina, kelp, barley grass powders
• Greens Blends — ready-made mixes of algae, grasses, and green powders
• Mushrooms — Lion's Mane, Reishi, Chaga, Cordyceps, Maitake, Oyster Mushroom
• Ancestral Foods — organ supplements, bone broth, colostrum, tallow
• Super Fruit — acerola, baobab, camu camu, açai and other antioxidant-rich fruits
• Cacao — raw cacao and cacao powder, rich in polyphenols
• Maca — adaptogenic root for energy and hormonal balance
• Moringa — leaf powder with a broad nutrient profile

How to use superfoods and mushrooms?

Algae & greens

Start with 1-3 g per day, build up to 5-10 g. Mix in smoothies or fruit juice (the taste of chlorella/spirulina is pronounced). For B12 claim: choose a verified B12-supplemented formula, as natural B12 in algae is usually not biologically active (Voedingscentrum - Dutch Nutrition Centre).

Mushroom extracts

Preferably choose extracts with standardized beta-glucan content (minimum 20-30%). 'Mycelium on grain' is cheaper but provides a lower concentration of bioactives than fruiting body extract. Daily dosage varies by species: Lion's Mane 500-1000 mg, Reishi 500-1500 mg, Cordyceps 1000-3000 mg.

Adaptogen cycle

Adaptogenic mushrooms (Reishi, Cordyceps) and roots (Maca) are traditionally used cyclically: 5-6 days on, 1-2 days off, or in blocks of 6-8 weeks with a rest period.

Frequently asked questions

What is the difference between 'mushroom extract' and 'mushroom powder'?

Whole fruiting body powder contains all components in their natural concentration. An extract is standardized for specific bioactive compounds (often beta-glucans >20%). Extracts are more potent per dose, powders are closer to food.

Is mycelium mushroom as good as fruiting body?

For most species, the fruiting body (the visible mushroom) provides a higher concentration of beta-glucans and triterpenes than mycelium grown on grain. For Cordyceps militaris, mycelium is common because the wild fruiting body is scarce and expensive.

Can I use multiple mushrooms at once?

Yes. Many people combine, for example, Lion's Mane (focus, morning) with Reishi (calm, evening), or take a multi-mushroom blend. Start with one type to learn your response before stacking.

Are mushroom supplements scientifically researched?

For some species (Lion's Mane, Reishi, Cordyceps), there are dozens of human studies. For others, the evidence is still more limited. EFSA has no approved health claims for mushrooms — claims on labels therefore remain general or refer to traditional use.

What exactly is a superfood?

A marketing term without a legal definition. In practice: foods with a remarkably high nutrient density or bioactive content. Chlorella and spirulina (protein + chlorophyll), berries (polyphenols), and cacao are classic examples.

Does chlorella contain heavy metals?

Chlorella can absorb heavy metals from its growing environment. Therefore, always choose a brand with a Certificate of Analysis (lab report) per batch. Our selected brands comply with EU limits for lead, cadmium, mercury, and arsenic.

What is the difference between chlorella and spirulina?

Chlorella is a green freshwater algae with chlorophyll and a strong cell wall (binds heavy metals, can have detoxifying effects). Spirulina is a blue-green algae with higher protein content (60-70%) and phycocyanin as a bioactive compound. Often combined.

Combine with other categories

Superfoods and mushrooms often support multiple wellness goals. Also explore:

• Energy & Fatigue — Cordyceps, Maca and B vitamins combine well
• Brain & Focus — Lion's Mane in combination with omega 3 and B-complex
• Sleep & Relaxation — Reishi with magnesium and valerian
• Immune & Resistance — Chaga + Maitake + vitamin D
• Stress & Adrenal — adaptogenic approach with Reishi, Maca and ashwagandha

Sources & references

• Spelman et al. (2017) — Neurological activity of Lion's Mane (Hericium erinaceus) review
• Wachtel-Galor et al. — Ganoderma lucidum (Reishi): A Medicinal Mushroom (NCBI Bookshelf)
• Geyer & Janosch (2011) — Microalgal biotechnology: chlorella & spirulina
• Voedingscentrum — algae, chlorella, spirulina as a food source
• EFSA — assessment of health claims for algae and mushrooms (no authorized claims)

Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Always consult your doctor or an orthomolecular therapist if in doubt.