Functional Dosage: What Does and Doesn’t Work
- Alex Sherman
- Nov 19, 2025
- 6 min read
The functional mushroom industry is overflowing with buzzwords, scientific gobbledygook, and spurious claims. So how do you know which products are actually worth taking—and at what dosage?
In this post, I’ll break down how to read labels, what red flags to avoid, and what signs indicate a high-quality mushroom product. If you’re interested in learning more about functional mushrooms and how they can support your body, check out my other blog posts, tune into my podcast appearances, or browse the scientific literature at www.sporegrowth.com.
Throughout this post, I’ll use mushroom and fungus interchangeably for simplicity, though technically a mushroom refers to the fruiting body—the stem and cap structure—of a fungus. For example, many people consider Chaga a fruiting body, but it actually doesn’t produce one until it has fully parasitized its host tree. What’s harvested and sold as “Chaga” is the sclerotium—a hardened mass of mycelium (a hyphal knot). Colloquially, “fungus = mushroom” has been accepted, but it’s important to understand the distinction.
Product Labels: What to Look For
A product label should be transparent and informative—but that’s often not the case. Companies spend more time on marketing than quality, banking on the “trendiness” of mushrooms. Yet with a $32 billion global industry, functional mushrooms are far beyond a fad.
So, what should you look for on a label?
Ingredients Matter
The ingredient label is always the first place to look. Ingredients are listed in order of quantity, and the supplement facts panel should show the dosage of each component.
Every functional mushroom should be evaluated critically: does the product include an efficacious (effective) dose? The difference between a therapeutic dose and an effective dose is often misunderstood—and that’s where most brands mislead consumers.
Some species work best as fruiting body only, others as mycelium only, and some as full-spectrum, meaning both parts contain useful bioactive compounds. Each species varies in composition, potency, and function.
Fruiting Body Only Mushrooms
Maitake
Reishi
Oyster (trumpet, blue, pink, golden)
Shiitake
Mycelium Only Mushrooms
Lion’s Mane
Full-Spectrum Mushrooms
Turkey Tail
Chaga
Cordyceps
Why “Full-Spectrum” Matters
When I say Full-Spectrum, I mean products where bioactive compounds exist in both the fruiting body and the mycelium. Some large U.S. producers use this term loosely—without clarifying ratio or potency.
A product labeled “full-spectrum” doesn’t necessarily mean equal parts mycelium and fruiting body or even measurable potency. Verify sourcing and ask: Who grew it, and how was it tested?
Sometimes, full-spectrum can be a good thing, depending on the producer - but if it says "mycelium grown on X,Y, or Z grain" then you best avoid it, because it may just be filler. Only a handful of new companies, are testing for bioactives and can verify the quality of product. Reach out here to learn more about which suppliers have quality materials.
Patented ingredients (with a “™”) can be a red flag—many are bulked with yeast to artificially boost beta-glucan levels.
Avoid any product boasting “30%,” “40%,” or “70% beta-glucans.” Concentrating one compound almost always eliminates others that may provide synergistic or “entourage” effects. If you’re taking 1 gram of a 70% standardized extract, you’re missing most of the other active compounds that contribute to efficacy.
Now imagine a product that claims “2,000 mg of functional mushrooms” but includes five species. That’s only 400 mg of each. Most research indicates that therapeutic dosages are 10–20x higher—meaning you’d need to consume a whole jar (or a 12-pack of that drink) to reach a clinically meaningful dose.
Finding What Works for You
Finding mushroom products is easy. Finding the right one—for you—isn’t.
Before buying, ask yourself:
What benefit am I looking for? (e.g., better focus, less brain fog, immune support, gut health, energy, or reduced inflammation)
Do I want a therapeutic or daily maintenance dose?
What format fits my lifestyle—ready-to-drink, powder, capsule, or snack?
Does my body digest mushrooms well? (or do they appear undigested?)
Do I want an all-in-one formula or something more targeted?
Am I trying mushrooms because someone recommended them—or because I’ve researched their benefits?
Am I hoping to support mood, anxiety, or depression?
Understanding your motivation is the first step. Understanding cost is the second.
Supplements that work aren’t cheap. If you’re aiming for general well-being, a balanced, daily-use blend might suit you. If you’re looking for targeted therapeutic results, choose single-species products. Each species provides unique compounds—and different parts of the fungus (mycelium vs. fruiting body) may be more relevant to your goals.
Many clinical studies and preclinical data show that for an effective dose, you need to take over 10g of mushrooms daily.
Dosage and Studies
Lion’s Mane, Cordyceps, and Reishi are the most popular species in the United States. Chaga is one that needs more research for human consumption. Chaga contains oxalate, which can negatively impact your kidneys, and cause buildup of calcium oxalate. The oxalate build up can be negated by consuming high-calcium products like milk. That said, the average consumer isn’t ingesting large doses of Chaga if they consume only 400mg per serving, however using extracts should be used with caution, because it can also concentrate certain compounds, such as oxalate, from the extraction process.
In the article below you will read that this 69-year-old man consumed 12-15g of Chaga daily for several months before being diagnosed with acute kidney injury (AKI) and nephrotic syndrome (NS). So as a word of caution, it shouldn’t be consumed in large doses or on a regular basis. But small amounts of Chaga on an irregular basis can be highly beneficial due to its antioxidant properties.
Turkey Tail has been proven to be anticarcinogenic and a pharmaceutical drug was developed in the 60s in Japan, sold as Krestin. Turkey Tail produces a 1,6 beta-glucan side chain molecule called PSK (Polysaccharide-Krestin) that was concentrated and sold as an anti-cancer drug in East Asia until 2013 when the producer, Kureha Chemical Company discontinued the line of products. With its historical usage, it has better supporting evidence for claims, although you cannot make claims with functional mushrooms at the moment. Paul Stamets has shared his mother's story many times, and he's been a great promoter of Turkey Tail for it's anticarcinogenic properties.
Lion’s Mane takes about 30 days to see the full effects, and higher dosage is recommended for better effects. In extract form, it should be a mycelial based extract, not fruiting bodies, for the true NGF (Nerve Growth Factor) benefits from Erinacines – the bioactive compounds produced by the mycelium as a secondary metabolite. Fruiting bodies produce Hericenones, which have a lesser effect, if any, on NGF within the human body. I always recommend mycelium based products for Lion’s Mane for this reason – it’s also what’s worked for me, personally, to reduce nerve pain. Read my tell-all story here.
Products to Avoid
If it sounds too good to be true, it probably is.
“10,000 mg per serving in one dropper”?—that’s a marketing gimmick, not a formula. “Science-backed” doesn’t mean the finished product was tested; it usually just means one ingredient has a study behind it.
Brands making structure or function claims are legally required to include the disclaimer:
“This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.”
If that disclaimer is missing, assume they’re skipping other essential quality control steps, too.
Other Red Flags:
Miraculous or “cure-all” claims (Unlimited energy! Better sex! Anti-aging!)
Outrageous potency (10,000 mg per serving)
Beta-glucan standardization claims (40% beta-glucans)
Unrealistic extract ratios (20:1 extract)
Mislabeling mycelium as mushroom (“mycelium on grain” marketed as “fruiting body”)
Meaningless buzzwords (“standardized extract,” “nano-extracted,” “triple-extracted”) without validated lab testing
What This All Means
If you came here hoping I’d tell you which brand to buy—I won’t. I don’t endorse specific companies because that would create bias.
Instead, I encourage you to think critically. Ask where the ingredients come from. Verify test results. Look for brands that prioritize transparency and ethics.
And if you’d like help navigating the mushroom marketplace—or figuring out which products and dosages fit your specific goals—book a personal Medicinal Mushroom Consultation with me.
I’ll guide you through choosing the right products, discern which ingredients to use, and even help with formulation if that's your game! Find what dosage works for you.
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