Menopause is a time of major changes for women in the middle of their lives. It marks the end of menstrual cycles as estrogen and progesterone decline. During perimenopause (the transition period to menopause) and menopause, shifting hormone levels can bring symptoms like sleep problems, mood changes, hot flashes, and anxiety.
For many, this can feel like not recognizing themselves anymore. If you’re a woman experiencing menopause, there are natural ways to support your body. Functional mushrooms are one option worth exploring. Below, we’ll look at mushroom benefits for women in menopause and how several species may help with common concerns.
Reishi for Menopause
Reishi (genus Ganoderma) mushrooms have a long history of traditional use and are often considered in a class of their own when it comes to potential health benefits. While there may be as many as 2,000 Ganoderma species, the most common is G. lucidum.
Reishi Helps With Sleep
If you’re going through menopause and can’t sleep, you’re not alone. Sleep complaints increase dramatically among women in their late 40s to early 50s, the typical age range for the menopause transition. This suggests a link between sleep disturbances and the hormonal shifts of menopause.
In traditional Chinese medicine, reishi is used for its calming, sedative (“An-Shen”) effect. Regular use is thought to help quiet racing thoughts and support more restful sleep.
Preclinical studies in animals suggest multiple sleep-related mechanisms:
- Reishi decreased sleep latency (the time it takes to fall asleep) and increased total sleep time, non-REM sleep time, and light sleep time in rats.
- These effects may involve the gamma-aminobutyric acid (GABA) pathway—an inhibitory neurotransmitter system involved in stress reduction and sleep.
- Other studies show increased non-REM sleep and changes in tumor necrosis factor-alpha (TNF-α), a regulator of sleep.
- Research also suggests a possible gut-brain connection, where changes in the gut microbiome influence serotonin-related pathways involved in sleep.
Although more human research is needed, these findings suggest that reishi may be a supportive tool for women navigating menopause-related sleep disruption.
Reishi Helps With Energy
Traditional Chinese medicine often refers to reishi as “the mushroom of immortality” because of its broad wellness support, including energy and resilience.
Animal studies using a forced swimming test—commonly used to assess anti-fatigue effects—have shown that polysaccharides from reishi can extend exhaustive swimming time in mice. These compounds also demonstrated antioxidant activity by reducing blood lactate and serum urea nitrogen levels, both associated with fatigue.
Preliminary human research is also encouraging:
- In women with fibromyalgia, six weeks of 6 g/day of reishi, combined with carob, was associated with improved physical fitness and reduced pain compared to a control group.
- A small study in subjects with chronic fatigue syndrome reported reduced fatigue and improved quality of life after 12 weeks of reishi supplementation.
Because fatigue is a common complaint in menopause, reishi may be one piece of a broader strategy to support healthy energy levels.
Lion’s Mane for Menopause
Lion’s mane (Hericium erinaceus) is easily recognized by its long, thin, soft white tendrils that resemble a lion’s mane. It’s sometimes called the “monkey head mushroom” or “pom-pom mushroom.”
Lion’s mane is widely discussed for its brain-supportive properties, which may be especially relevant for women during menopause.
Lion’s Mane Supports Your Memory
Women are disproportionately affected by Alzheimer’s disease, representing almost two-thirds of Americans living with the condition. Researchers are still working to fully understand why, but multiple factors may play a role, including longevity, immune differences, and hormone changes.
Even without Alzheimer’s disease, declining estradiol (the primary form of estrogen in the brain) during menopause can affect memory and cognition. Supporting brain health becomes increasingly important.
The brain-supporting properties of lion’s mane are largely attributed to two compounds: hericenones and erinacines. These have been studied for their ability to stimulate production of nerve growth factor (NGF), which is critical for neuron survival and neurogenesis (the creation of new neurons).
In a Japanese clinical trial, subjects were given either lion’s mane supplements or a placebo for 12 weeks and evaluated with multiple cognitive tests. Only the lion’s mane group showed improvements, suggesting potential benefits for cognitive function.
Another human trial in menopausal women found that lion’s mane supplementation was associated with reductions in feelings of anxiety and irritation after four weeks.
For women whose cognition and mood feel impacted by hormonal changes, lion’s mane may offer gentle support for brain health, focus, and memory as part of a holistic approach.
Cordyceps for Menopause
Fatigue is a hallmark symptom of perimenopause and menopause. Declining estrogen and progesterone can influence other hormones, impacting energy, motivation, and mood. Poor sleep only adds to the challenge.
Cordyceps offers a caffeine-free way to support sustained energy.
Unlike many other functional mushrooms that grow on wood, cordyceps are parasitic fungi that naturally grow on insects and arthropods. Over 400 species have been identified; the most studied are Cordyceps sinensis (now Ophiocordyceps sinensis) and Cordyceps militaris.
Cordyceps Helps With Energy
In traditional Chinese medicine, cordyceps are valued for invigorating and energizing properties. Modern studies echo this:
- In a clinical trial of older adults, subjects taking a cordyceps supplement for 12 weeks saw increases in metabolic and ventilatory thresholds, both measures associated with exercise capacity.
- By contrast, a study in endurance-trained male athletes did not find significant effects on aerobic capacity, possibly because these athletes were already close to their peak performance.
Animal research suggests that cordyceps may help support ATP production and antioxidant defenses, while reducing lactic acid and markers of oxidative stress—mechanisms that likely contribute to perceived stamina.
For women experiencing menopause-related fatigue, cordyceps may help support energy levels without relying on more caffeine.
Cordyceps Can Help With Libido
Hormonal shifts during menopause can also impact sexual health, contributing to lower libido, changes in arousal, and discomfort.
In traditional Chinese medicine, cordyceps has long been associated with sexual vitality. Early clinical work, though limited, is intriguing:
- In one placebo-controlled trial in older adults with decreased libido, 86% of women taking cordyceps reported improvements in sex drive after 40 days.
- In another trial with 189 subjects (men and women), 66% of those taking cordyceps reported improvements compared to 24% in the placebo group.
The exact mechanism isn’t fully understood. One hypothesis is that cordyceps may support healthy testosterone levels, which can play a role in women’s sexual function. Some research suggests that adding testosterone to hormonal therapy may support libido in women, though this requires medical oversight.
Mushrooms May Help Balance Hormones
Hormones are chemical messengers that allow cells and organs to communicate. When they’re out of balance, symptoms like fatigue, mood swings, and sleep disruptions can appear—issues that often show up during menopause.
Scientists have identified more than 50 hormones, including:
- Estrogen
- Progesterone
- Testosterone
- Insulin
- Thyroid hormones
- Antidiuretic hormone
- Cortisol
Because hormones interact in complex ways, even small shifts can have wide-reaching effects. Lifestyle habits like nutrition, movement, stress management, and sleep form the foundation of hormone balance. Adaptogens, including some functional mushrooms, are being studied as additional support.
Reishi Mushroom and Hormone Balance
Research suggests that adaptogens may help the body maintain internal stability when faced with occasional stress. As an adaptogen, reishi is of particular interest for women’s hormone health.
Modern life can keep the stress response “on” for long stretches—through demanding jobs, caregiving, financial pressures, and more. Chronic stress and elevated cortisol can, in turn, disrupt other hormones.
Studies in animals suggest that reishi may help the body adapt to stress, possibly by influencing brain regions and endocrine organs involved in stress hormone production. Some preclinical work also suggests reishi has estrogen-like activity in cell and animal models, prompting interest in its potential to modulate estrogen signaling. More human research is needed to clarify these effects.
In practice, many women use reishi as part of a broader stress-management and hormone-support plan that includes diet, sleep, movement, and other lifestyle tools.
Mushrooms May Help With PCOS and Fertility
Polycystic ovarian syndrome (PCOS) is a common hormonal condition characterized by higher-than-typical androgen levels and changes in insulin sensitivity. Elevated androgens may interfere with ovulation, contribute to cyst formation, and lead to symptoms like excess facial hair.
Reishi and PCOS
Anti-androgens are compounds that can block or reduce the effects of hormones like testosterone. There is growing interest in plant- and fungi-derived anti-androgens as complementary supports alongside conventional care.
In one study comparing the effects of multiple mushroom species on 5-alpha-reductase (the enzyme that converts testosterone to dihydrotestosterone, a more potent androgen), reishi showed the strongest inhibitory activity. This suggests it may help promote a healthier androgen balance, though more human data are needed.
Maitake and PCOS
Maitake (Grifola frondosa) is another functional mushroom that has drawn attention for women’s health. In one study of women with PCOS, maitake extract alone induced ovulation in nearly 77% of participants. It also showed ovulation-supporting effects when combined with clomiphene citrate, a common fertility medication.
These findings suggest maitake may be a helpful adjunct for ovulatory function in PCOS, although larger, controlled human trials are needed.
Reishi for Stress-Related Fertility Issues
Chronic stress, metabolic issues, hormonal imbalances, and other factors can all affect fertility. Adaptogens like reishi may offer supportive effects by helping the body better manage stress.
In addition to its sleep-supporting properties, research suggests reishi may influence endocrine organs involved in stress hormone production, potentially helping to keep stress responses more balanced over time.
While mushrooms are not a replacement for medical care, they may be a thoughtful complementary support for women working with a healthcare provider on fertility and hormone concerns.
Optimize Women’s Health with Functional Mushrooms
Women face a range of unique health challenges during perimenopause, menopause, and beyond. Functional mushrooms like reishi, lion’s mane, cordyceps, and maitake offer different ways to support sleep, energy, mood, cognitive function, and hormone balance as part of a holistic wellness approach.
Before making any changes to your diet or supplement routine, it’s important to consult with your healthcare provider, especially if you’re pregnant, nursing, managing a medical condition, or taking medications.
If you’re interested in exploring functional mushrooms as part of your routine, Also Mushrooms supplements are crafted with a focus on safety, purity, and consistent potency—so you can feel confident about what you’re taking.