As more people are looking for natural ways to improve their health, functional mushrooms have gained popularity.
But deciding between mushroom extracts and whole mushrooms can be confusing.
We’ll try to explain the differences and benefits of each to help you decide which is better for your wellness journey.
Mushroom Extracts vs. Whole Mushrooms
Let’s first explain what we mean by whole mushrooms and mushroom extracts.
Whole Mushrooms
Whole functional mushrooms, such as cordyceps and lion’s mane, can be consumed raw, cooked, or dried.
It’s the entire mushroom, which includes the:
- Fruiting body (the part people usually eat)
- Mycelium (the root-like structure)
When you consume the entire mushroom, it keeps all its nutrients whole and complete.
Mushroom Extracts
The preparation of mushroom extracts is more complex. They basically gather and focus on the best ingredients inside the mushrooms.
The process usually includes putting the mushrooms through extraction methods using water, alcohol, or sometimes both.
This method helps to break down the strong cell walls in the mushroom so that our bodies can more easily get and use the beneficial parts inside.
Mushroom extracts, usually in powder or liquid form, can then be added to food or beverages.
Mushroom Extracts vs. Whole Mushrooms: Key Differences
The main differences between whole mushrooms and mushroom extracts are mostly in their nutrient profiles, bioavailability, and levels of active compounds.
Nutrient Profile
When we talk about nutrients, whole mushrooms are the best choice. They are like natural multivitamins, with key ingredients like Vitamin B, Vitamin C, calcium, magnesium, and potassium. They also come with the extra benefit of prebiotic fiber, which is good for gut health.
Even though mushroom extracts might have fewer vitamins and minerals because of how they’re made, they provide higher amounts of certain bioactive ingredients instead.
These include beta-glucans and triterpenes, which are the main components you’ll hear about when it comes to the potential benefits of medicinal mushrooms.
Bioavailability
Bioavailability is how well our bodies can take in and use the nutrients and compounds from mushroom products. In this case, mushroom extracts are better.
The extraction process breaks down the hard cell walls of mushrooms, which have a material called chitin that our bodies find difficult to break down by themselves.
As a result, many of the elements in whole mushrooms might go through our digestive system without being completely absorbed.
Concentration of Active Compounds
When it comes to concentration of active compounds, mushroom extracts usually win. Whole mushrooms might have around 5-7% beta-glucans, while mushroom extracts have about 30-40% on average.
But a higher concentration doesn’t always mean better. The combined effects of all compounds inside whole mushrooms working together can sometimes be more helpful than single compounds alone, even if they’re in lower amounts.
Whole Mushrooms vs. Extracts Health Benefits
Whole mushrooms are natural and full of nutrients like vitamins, minerals, fiber, and antioxidants. They taste good in many dishes too! But cooking them to get all the benefits takes time, which might not be easy for busy people.
Mushroom extracts come from parts of the mushroom that have been concentrated into powders or liquids. These often focus on specific health benefits like supporting immunity or managing stress.
They’re quick to use – just mix with water or add to food – but they sometimes lack the full range of nutrients found in whole mushrooms.
So both options offer unique advantages depending on what you need: convenience versus complete nutrition from a natural source.
Health Benefits of Whole Mushrooms
Whole mushrooms give a more balanced set of nutrients. It’s like having the full package with all the vitamins, minerals, and fiber that nature planned for us.
The prebiotic fiber found in whole mushrooms also feeds the good bacteria in your digestive system, which is great for gut health.
But the lower bioavailability of some substances in whole mushrooms can be a downside. You may have to eat more whole mushrooms to get the same healing effects as you do with an extract. This can be inconvenient and potentially more expensive in the long run.
Health Benefits of Mushroom Extracts
Mushroom extracts can deliver high amounts of functional ingredients to your body quickly. It’s also much easier to target specific benefits, like focus or sleep, when you’re using an extract.
However, some of the other benefits of the mushroom can get lost in this case. You could be missing out on certain vitamins, minerals, and fiber that are found in whole mushrooms.
Make Your Mushroom Choice
Both mushroom extracts and whole mushrooms have their own potential benefits. While extracts are easier for the body to absorb, whole mushrooms have a wider range of nutrients.
Try both forms of mushrooms to discover which works best for your wellness goals.