Botanical Supplements

Functional mushrooms are one of the most exciting corners of this space, and the research is growing. Most trials so far are small and short, so think of these as promising leads rather than proven answers.

Lion’s mane is the one to explore if you’re curious about cognition and mood. A small trial in older adults with mild cognitive impairment found better scores on a cognitive test during supplementation. Scores declined after people stopped taking it. That’s an interesting signal from a specific group. We still need better evidence on whether it helps with everyday focus or brain fog.

It’s also being studied for mood and stress. In one small trial, women who ate lion’s mane every day for four weeks reported lower depression and anxiety scores. In another, healthy young adults completed a thinking task faster an hour after a single dose, and showed a trend towards less stress after four weeks.

A chemist can be a good place to ask about interactions. A specialist supplier may be able to tell you more about where an ingredient was grown and how it was processed. In either case, ask to see what backs up the label.

1. Look for the exact ingredient and amount. The label should tell you the species, the plant or mushroom part used, the extract if applicable, and the amount per serving. For mushrooms, look for whether it contains the fruiting body, mycelium or both. For gummies, check the serving size and the amount of the actual extract. A proprietary blend makes it hard to tell how much of each ingredient you’re getting.
2. Ask for a batch test. A certificate of analysis should match the lot number on your pack. Look for independent testing that verifies identity and checks relevant contaminants such as heavy metals and microbes. If the label advertises a beta-glucan content, ask whether the batch was tested for it. Batch testing tells you about what’s in the product. Human studies tell you what it might do.
3. Know what the Australian label means. For a product sold as a listed medicine, AUST L means the sponsor must hold evidence for the claims, but the TGA generally hasn’t assessed that evidence before sale. AUST L(A) means the TGA has assessed evidence for the product’s specified claims. Some powders and drinks are sold as foods and sit under different rules.
4. Match the product to the research. If a brand says clinically studied, ask for the paper. Did it test the same extract, at a comparable amount, in people with the concern you’re looking to address? Who funded it, and has anyone else replicated the result? Those questions are useful whether the product came from a chemist, a practitioner or an Instagram ad.

Pick one thing you’d like to change and one product to evaluate. If it’s sleep, decide what would count as better for you. Falling asleep sooner? Fewer wake-ups? Feeling more rested in the morning? That gives you something concrete to review before buying another bottle.

If you take regular medicines, are pregnant or breastfeeding, or have a liver or thyroid condition, show the exact label to a pharmacist or treating clinician before starting. This matters especially with ashwagandha. The TGA advises people with current or previous liver problems to avoid medicinal ashwagandha products.