In the quest for the elusive magic bullet to enhance running performance, I embarked on a month-long journey testing four adaptogenic mushroom supplements. From cordyceps to reishi, I delved into the world of fungi, seeking to uncover their potential impact on fatigue levels, recovery times, and overall running experience. While the results were not universally dramatic, they did offer intriguing insights into the potential of these natural compounds. Here's my take on the adventure, with a heavy dose of personal commentary and analysis.
The Allure of Adaptogenic Mushrooms
Adaptogenic mushrooms have captured the imagination of runners seeking an edge in their training. The Cleveland Clinic defines adaptogens as compounds in plants and fungi that influence the body's stress-response systems. In the context of running, the promise is to reduce fatigue, enhance recovery, and improve overall performance. Three mushrooms stand out in this arena: cordyceps, lion's mane, and reishi.
Cordyceps, made famous by its appearance in 'The Last of Us', has been linked to increased adenosine triphosphate production, potentially making long runs feel easier. Lion's mane, with its antioxidant and anti-inflammatory properties, may aid in faster muscle recovery. Reishi, on the other hand, contains polysaccharides that preliminary research suggests could decrease fatigue and shorten recovery times.
My Personal Experiment
I decided to focus on cordyceps and reishi, aiming to make my summer runs feel less punishing and my recovery times shorter. The supplement industry, however, is a messy affair, with varying extraction methods, concentrations, and mushroom parts used (fruiting body or mycelium). This makes apples-to-apples comparisons challenging.
Fungies Cordyceps Mushroom Gummies
Fungies' cordyceps gummies promised energy elevation and fatigue reduction. I took one every morning for the second half of June, regardless of my running schedule. The results? An increase in energy levels, with me feeling more alert during early-morning runs and skipping afternoon coffee on several occasions. While it's hard to attribute this solely to the mushrooms, the positive effect was noticeable.
365 by Whole Foods Market Cordyceps Mushroom Capsules
The Whole Foods capsules, also containing 500 mg of cordyceps, produced less dramatic results. I tested them for the first half of the month, but the minimal increase in energy led me to abandon them. The difference in results between the two cordyceps products may be due to variations in extraction methods or mushroom parts used.
Real Mushrooms Reishi Mushroom Capsules
Real Mushrooms' reishi capsules promised a wide range of benefits, from improved sleep to immune resilience. I took one before bed on running days, and the results were impressive. Less soreness, better energy levels, and consistently higher sleep scores were observed. While it's challenging to attribute these improvements solely to the capsules, they have convinced me to continue taking them after demanding runs.
Gaia Herbs Reishi Mushroom Capsules
Gaia Herbs' reishi capsules, taken daily with breakfast, did not produce a noticeable difference in my training or health. While they might offer support during stressful times, I'm not convinced they're worth seeking out.
The Science and Running
By the end of June, my watch-estimated VO₂ max had ticked upward, and I was finishing double-digit long runs in New York's heat feeling less wiped out than expected. While I can't definitively attribute this to the mushrooms, the timing coincides with the month of my experiment. The research on adaptogenic mushrooms is still limited, but it suggests cordyceps may offer the strongest performance benefits, particularly for endurance athletes.
Jennifer Pallian, a registered dietitian and food scientist, notes that the current research is encouraging, especially for cordyceps and reishi. However, she cautions against viewing these supplements as a magic bullet. In my opinion, adaptogenic mushrooms can't replace smart training, good nutrition, or sleep, but they can make summer running feel less punishing. It's not magic, but in the summer, I'll take it.
Conclusion
My month-long experiment with adaptogenic mushrooms has left me with a nuanced perspective. While the results were not universally dramatic, they did offer intriguing insights into the potential of these natural compounds. Cordyceps, in particular, showed promise in improving performance and recovery. However, it's essential to view these supplements as one tool within a broader training and nutrition strategy, rather than a shortcut to performance gains. In the end, they've made my summer running feel just a little less punishing, and that's a win in my book.
