The Reishi mushroom, scientifically known as Ganoderma lucidum, is a traditional medicinal fungus with a long and respected history, particularly in Eastern medicine. Often called “Lingzhi” in Chinese, which translates to “herb of spiritual potency” or “mushroom of immortality,” it has been revered for thousands of years for its ability to promote overall well-being and longevity. This unique mushroom is not typically consumed as food due to its tough, woody texture and bitter taste, but rather for its potential health-supporting properties.
How Reishi Supports Sleep
Reishi mushroom’s potential to support sleep is attributed to its adaptogenic properties, which may help the body manage and cope with stress. Stress is a common barrier to restful sleep, and by helping to calm the nervous system, Reishi can create a more conducive environment for a good night’s rest. This calming effect is thought to stem from various bioactive compounds found within the mushroom.
Among these compounds are triterpenoids, also known as ganoderic acids, which are unique to Reishi mushrooms. Research indicates that triterpenoids can interact with GABAA receptors in the brain, which are involved in regulating sleep cycles and promoting relaxation. By increasing the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, Reishi may help calm the nervous system, making it easier to fall and stay asleep.
Polysaccharides, particularly beta-glucans, are another significant component of Reishi mushrooms. These complex carbohydrates contribute to immune system modulation and may also have anti-inflammatory effects. Since poor sleep is sometimes linked to inflammation, the polysaccharides in Reishi could indirectly improve sleep quality by reducing inflammation in the body. Some research suggests that polysaccharides may also influence neurotransmitters like serotonin and tryptophan, which play roles in inducing sleepiness and promoting relaxation.
Scientific studies, though some are preliminary and conducted in animal models, have explored Reishi’s influence on sleep. For instance, an extract of Ganoderma lucidum was found to reduce sleep latency, prolong total sleeping time, and increase non-REM sleep duration in pentobarbital-treated rats. Another study noted that Reishi use significantly increased total sleep time and non-REM sleep in test subjects over three days. These findings suggest Reishi may help promote deeper, more restorative sleep by positively influencing the sleep-wake cycle.
Forms of Reishi and Dosage
Reishi mushroom is available in several forms for consumption, offering flexibility for users. Common forms include powdered extracts, tinctures, capsules, and teas. These products are typically made from different parts of the mushroom, such as the fruit body, mycelia, or spores. When choosing a product, it is helpful to look for standardized extracts, which often indicate the concentration of active compounds like triterpenes and beta-d-glucans.
General dosage guidelines for sleep support can vary depending on the form and concentration of the Reishi product. A common starting point is around 500–1,000 mg daily, which can gradually be increased to 1–3 grams for regular sleep support. For more pronounced sleep issues, some sources suggest dosages up to 5 grams per day. It is always advisable to begin with a lower dose and observe how your body responds before making adjustments.
The timing of Reishi consumption can also influence its effectiveness for sleep. Many suggest taking Reishi 1–2 hours before bedtime to allow the bioactive compounds to take effect as you prepare for sleep. It is important to adhere to the product-specific instructions provided on the label and to consult with a healthcare professional, especially when starting any new supplement.
Safety and Potential Side Effects
Reishi mushroom is generally considered well-tolerated when used appropriately. However, some individuals might experience mild side effects. These can include digestive upset such as nausea, stomach upset, or diarrhea.
Other reported side effects may include dry mouth, throat, or nose, as well as dizziness, headache, nosebleeds, or skin rashes. In rare cases, liver injury has been reported. It is also possible to experience allergies from breathing in Reishi spores.
There are important contraindications and potential drug interactions to consider before taking Reishi. Pregnant or breastfeeding individuals should avoid Reishi due to insufficient reliable safety information. Reishi might slow blood clotting, increasing the risk of bleeding. Therefore, individuals with bleeding disorders or those taking anticoagulant or antiplatelet medications should exercise caution or avoid Reishi. It is also recommended to stop taking Reishi at least two weeks before any scheduled surgery to minimize bleeding risk.
Reishi may also lower blood pressure, so those with low blood pressure or taking blood pressure-lowering medications should monitor their blood pressure closely. Additionally, Reishi could potentially interact with diabetes medications by lowering blood sugar levels, and may interfere with certain chemotherapy drugs or a lab test for a serum tumor marker (CA72-4). Given these potential interactions and side effects, consulting a healthcare provider before incorporating Reishi into your routine is highly recommended, especially if you have pre-existing health conditions or are on any medications.