Beta-glucans, found in functional mushrooms like reishi and turkey tail, may help manage anxiety by supporting gut health, reducing inflammation, and regulating stress hormones. These natural compounds enhance mood stability and emotional well-being over time, but they work differently than CBD and ashwagandha, two other popular anxiety remedies.
Here’s a quick breakdown:
- Beta-glucans: Improve gut health, lower inflammation, and regulate cortisol; effects are gradual.
- CBD: Acts on the endocannabinoid system for faster anxiety relief but may cause drowsiness or appetite changes.
- Ashwagandha: Targets stress hormones like cortisol, requiring consistent use for noticeable results.
Each option offers unique benefits, so your choice depends on your needs - immediate relief, stress management, or overall wellness. Always consult a healthcare provider before starting any supplement.
The Mind-Blowing Benefits of 4 Mushrooms
1. Beta-Glucans in Functional Mushrooms
Beta-glucans, found in functional mushrooms, activate several biological pathways that help reduce stress and anxiety.
How Beta-Glucans Address Anxiety
Beta-glucans lower inflammation, a major contributor to anxiety, through their bioactive properties, including triterpenoids. Mushrooms like reishi influence the hypothalamic-pituitary-adrenal (HPA) axis, helping to regulate cortisol levels and prevent the spikes that often trigger anxiety symptoms. These effects also work alongside gut-related mechanisms to promote mood stability.
The Gut-Brain Connection
Beta-glucans play a key role in feeding beneficial gut bacteria, which are crucial for mood regulation. Some studies even suggest that beta-glucans may directly stimulate neurotransmitters tied to mood and sleep, offering a dual benefit for emotional well-being.
Brain Plasticity and Long-Term Support
Functional mushrooms enhance neuroplasticity, which can improve emotional regulation and stress management over time. Emerging research continues to highlight these long-term benefits.
"As noted by Rachael Miller, Nutritionist and Owner of Zhi Herbals: Some people may notice improved mood, less anxiety and improved focus, especially with mushrooms like reishi and lion's mane."
What the Research Says
Recent studies (2022–2025) show that regular supplementation with Lion's Mane can significantly reduce symptoms of anxiety and depression. A 2020 study published in Microbiome by researcher Hongli Shi and colleagues revealed that long-term beta-glucan supplementation in mice prevented cognitive decline, reduced hippocampal inflammation, and improved gut barrier function, even in those on high-fat diets. The study concluded:
"Our data suggest that elevating consumption of β-glucan-rich foods is an easily implementable nutritional strategy to alleviate detrimental features of gut-brain dysregulation and prevent neurodegenerative diseases associated with Westernized dietary patterns." - Hongli Shi, Researcher
Safety and Practical Tips
Beta-glucans derived from mushrooms are generally safe for most users. However, mild side effects such as nausea, diarrhea, or vomiting may occur when starting supplementation. The recommended daily dose typically falls between 1,000 and 1,500 milligrams, but beginning with a smaller amount is wise to gauge your body's response.
It’s also important to note that beta-glucans can interact with certain medications, including immunosuppressants and blood pressure drugs. Always consult your healthcare provider before adding them to your routine.
"Always choose high-quality products from trusted brands. Start with a small dose and see how your body responds." - Tiffone Powers-Parker, MS, RD, Dietitian and Nutritionist with Banner Health
When to Expect Results
Unlike medications that may produce quick results, functional mushrooms provide steady, long-term support. With consistent use over weeks or months, many individuals notice improved sleep and energy levels first, followed by gradual enhancements in mood and stress resilience.
These combined effects highlight the important role beta-glucans can play in naturally managing anxiety and supporting overall mental health.
2. CBD Products
CBD takes a different approach to managing anxiety compared to beta-glucans. While beta-glucans focus on immune and gut health, CBD works through the endocannabinoid system (ECS), a complex signaling network in the body. This system helps regulate mood, stress responses, and overall mental health, playing a key role in emotional and physiological balance.
How CBD Works for Anxiety
CBD doesn’t cause the psychoactive effects associated with THC. Instead, it interacts with the ECS in a more indirect way. By enhancing endocannabinoid levels and modifying the shape of GABA-A receptors, CBD helps stabilize key neurotransmitters like serotonin, dopamine, and GABA - each of which contributes to a sense of calm.
"CBD reduces anxiety by changing the shape of the GABA-A receptor in a way that enhances GABA's calming effect." - Martin A. Lee, Director, Project CBD
Research-Backed Benefits
Studies have repeatedly shown that CBD can help alleviate anxiety. For instance, in one study, 78.1% of participants reported reduced anxiety symptoms after two months of CBD use. A 2020 review also highlighted CBD’s potential for treating generalized anxiety disorder, seasonal affective disorder (SAD), and post-traumatic stress disorder (PTSD). Beyond its impact on anxiety, CBD may also lower heart rate and cortisol levels, while its anti-inflammatory and neuroprotective effects further support mental health.
"Overall, existing pre-clinical and clinical evidence supports a possible role for CBD as a novel treatment for anxiety disorders." - Wright M, Di Ciano P, Brands B
Safety Profile and Considerations
CBD is generally well-tolerated by most people. Research suggests that daily doses of up to 200 milligrams for 13 weeks are safe. In one study, 70% of participants reported satisfaction with CBD treatments for various conditions, including anxiety. However, 9.9% experienced mild side effects like sedation, vivid dreams, or, in rare cases, liver issues. CBD can also interact with certain medications by altering how they’re metabolized, potentially increasing the risk of side effects.
"Currently, there needs to be more research done to fully establish how CBD interacts with anti-anxiety medications. However, there are some studies that show that CBD may affect how certain medications are metabolized in our body." - Dr. Alexander Nguyen, PharmD, RPh, CPh
Dosage and Practical Guidelines
When starting CBD for anxiety, it’s best to begin with a low dose - typically between 20 to 50 mg per day - and gradually adjust based on how your body responds. Since everyone’s tolerance is different, it’s crucial to find the dose that works best for you. Also, prioritize quality when choosing CBD products. Look for brands that provide a certificate of analysis (COA) and use third-party testing to ensure purity and potency.
"The typical starting CBD dose can range between 20 to 50 mg per day. Everyone will have different tolerability levels, so it is difficult to say what is the best dose. Again, it is important to start low and go slow until you find the most appropriate amount that works best for you." - Dr. Alexander Nguyen, PharmD, RPh, CPh
When to Consult Healthcare Providers
If you’re considering CBD, it’s wise to consult with a healthcare provider first, especially if you’re taking other medications or have existing health conditions. This is particularly important for pregnant or breastfeeding women, individuals with liver or Parkinson’s disease, children, and older adults. With surveys showing that 14% to 33% of U.S. adults have tried CBD, professional guidance can help ensure safe and effective use. Given CBD’s interaction with over 65 molecular targets in the body, expert advice can make a big difference.
For those exploring CBD as a natural way to manage anxiety, Diet Smoke offers a range of lab-tested, federally legal CBD products. These products are rigorously tested by third-party labs to ensure they meet high standards for purity and potency, making them a trusted choice for promoting relaxation and overall well-being.
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3. Ashwagandha
Ashwagandha provides a natural way to address anxiety by directly influencing stress hormones and neurotransmitters. Unlike beta-glucans, which focus on immune system modulation, ashwagandha targets stress hormones, offering a different approach to managing anxiety. This unique mechanism sets it apart from both beta-glucans and CBD, expanding the range of natural options for anxiety relief.
How Ashwagandha Helps with Anxiety
The anxiety-relieving effects of ashwagandha come from its active compounds - withanolides, sitoindosides, and alkaloids. These compounds enhance the production of GABA, a neurotransmitter that promotes calmness, while also improving serotonin receptor activity to reduce stress signals. Psychiatrist Muhammad Munir, MD, DFAPA, explains:
"Some theories on mechanism of action are Ashwagandha is a GABA agonist, it enhances the production of GABA neurotransmitter in CNS. In addition, it enhances serotonin receptors in the brain. This blocks the stress signals and full anxiety response helping to stay calm".
Additionally, ashwagandha is well-known for lowering cortisol levels, the hormone that plays a central role in the body’s stress response.
Research and Results
Scientific studies back up ashwagandha’s effectiveness in managing anxiety. A meta-analysis of nine randomized controlled trials involving 558 participants found notable improvements, including reductions in perceived stress (–4.72), anxiety scores (–2.19), and cortisol levels (–2.58) compared to placebo. For individuals with generalized anxiety disorder, significant symptom relief was observed after just six weeks of supplementation.
In another clinical trial, participants who took 125 mg of standardized ashwagandha extract twice daily for 60 days reported a 69.9% decrease in stress levels and a 24.2% drop in serum cortisol. Across studies, effective doses ranged from 125 to 600 mg daily over periods of 30 to 90 days, with both root-only and root-and-leaf formulations showing benefits.
Safety and Precautions
Ashwagandha is generally considered safe for most people. Studies show it does not interfere with key liver enzymes like CYP3A4 or CYP2D6. However, mild side effects such as stomach upset, diarrhea, or nausea may occur, especially at higher doses.
Certain groups should avoid ashwagandha or use it cautiously:
- Pregnant women should avoid it due to potential risks at higher doses.
- Men with hormone-sensitive prostate cancer should be cautious, as ashwagandha may increase testosterone levels.
- Individuals with autoimmune disorders, thyroid conditions, or those scheduled for surgery should consult a healthcare provider before use.
Dosage and Product Selection
When selecting ashwagandha supplements, look for products standardized to contain 0.3% to 1.5% withanolides - the key active compounds. Effective daily doses generally go up to 1,000 mg, with at least 6 mg of withanolides recommended for noticeable benefits. These compounds may also contribute to better sleep, particularly for those experiencing anxiety.
Advantages and Drawbacks
After examining each remedy in detail, let’s weigh their strengths and limitations. Each option brings its own set of benefits and challenges, so understanding these differences can help you make an informed choice.
Beta-glucans are known for enhancing immune health, which, in turn, helps reduce fatigue and improve mood. A meta-analysis of 16 randomized controlled trials involving 1,449 participants found that β-glucans significantly decreased fatigue, boosted energy levels, and improved overall mood. However, their role in addressing anxiety is more indirect - they promote general well-being rather than targeting anxiety-specific pathways.
CBD, on the other hand, directly interacts with anxiety-related brain mechanisms. It influences several receptor systems, including the endocannabinoid system, serotonin 1A receptors, and GABA receptors. A meta-analysis of eight studies with 245 participants showed that CBD significantly reduced anxiety symptoms. Additionally, surveys suggest that between 14% and 33% of U.S. adults have tried CBD at some point. Despite its benefits, CBD can cause side effects such as drowsiness, reduced appetite, and potential liver issues.
Ashwagandha works by regulating stress hormones through the HPA axis. Its active components, like withaferin A, interact with glucocorticoid receptors in the brain, helping to lower cortisol levels and manage stress. The herb is also packed with antioxidants, flavonoids, and phenolic compounds. While generally safe, some individuals may experience headaches, and it’s not recommended for use during pregnancy.
Here’s a quick comparison of the three remedies:
| Comparison Criteria | Beta-Glucans | CBD | Ashwagandha |
|---|---|---|---|
| Mechanism of Action | Boosts immune function | Interacts with endocannabinoid, serotonin 1A, and GABA receptors | Modulates the HPA axis to lower cortisol and stress |
| Primary Benefits | Reduces fatigue, increases energy, improves mood | Directly reduces anxiety symptoms | Relieves stress and may improve sleep |
| Scientific Evidence | Meta-analysis supports fatigue reduction and mood improvement | Meta-analysis confirms anxiety reduction | Studies show stress reduction and cortisol regulation |
| Safety Profile | Generally safe; possible side effects include nausea and diarrhea | Generally safe; side effects may include drowsiness, reduced appetite, and liver concerns | Generally safe; may cause headaches and is unsafe during pregnancy |
Your decision will depend on your specific needs and goals. If you're looking for direct anxiety relief, CBD might be the better option, but it requires careful monitoring for side effects. Ashwagandha is ideal for those aiming to manage stress through hormonal balance. Meanwhile, beta-glucans are best suited for improving overall health, which may indirectly help with anxiety.
For those leaning toward CBD, Diet Smoke's CBD gummies are worth considering. These gummies are federally legal, lab-tested, and offer precise dosing, making them a practical choice for addressing anxiety and promoting relaxation or better sleep.
Final Thoughts
When it comes to managing anxiety, natural remedies bring different benefits to the table. For instance, beta-glucans help regulate cortisol levels while also offering anti-inflammatory properties, making them a great addition to a wellness routine. However, they might not be the best option for quick relief in high-stress moments.
CBD works a bit differently. By interacting with the endocannabinoid system, it can provide faster relief during stressful situations. Research shows it influences serotonin receptors, which can help promote a sense of calm and well-being. On the other hand, ashwagandha is known for its long-term stress-relief benefits. It’s an adaptogen that can lower cortisol levels by as much as 30%, but it requires consistent use over several weeks to achieve the full effect.
The key is to choose a remedy that fits your lifestyle and goals. For example, CBD comes in various forms and is ideal for on-the-spot use. Ashwagandha works best with daily commitment, and beta-glucans are often consumed through functional mushroom supplements or whole foods.
Before diving in, it’s always smart to consult with a healthcare professional. Start with a low dose, as everyone’s body reacts differently. If you’re looking for a convenient option, Diet Smoke’s CBD gummies offer a precise, lab-tested way to experience relief when you need it most.
FAQs
How do beta-glucans in mushrooms help with anxiety compared to natural remedies like CBD or ashwagandha?
Beta-glucans, naturally present in functional mushrooms, are known to support emotional well-being by boosting immune health and reducing inflammation. This connection between the immune system and mental health sets beta-glucans apart from other natural remedies often used for anxiety.
CBD, on the other hand, is celebrated for its ability to quickly calm the nervous system, offering fast relief from anxiety symptoms. Meanwhile, ashwagandha takes a different approach by lowering cortisol levels, making it a solid choice for long-term stress management. While both CBD and ashwagandha focus directly on the body's stress response, beta-glucans provide a complementary benefit. They help maintain a healthy immune system, which can contribute to better mental and physical balance - especially for those seeking a holistic way to manage anxiety.
What are the possible side effects of beta-glucans, and how can I reduce them?
Beta-glucans are usually easy on the body, but some people might notice mild side effects like bloating, gas, or stomach discomfort, particularly with higher doses. On rare occasions, they could influence blood pressure levels or interact with specific medications, such as immunosuppressants or drugs for managing blood pressure.
To reduce the chances of side effects, it’s a good idea to begin with a low dose and slowly adjust upward if needed. Pay close attention to how your body responds, and if you’re on medications or have any health concerns, make sure to check in with a healthcare provider to ensure safe and appropriate use.
How long does it take for beta-glucans in functional mushrooms to help with anxiety?
The impact of beta-glucans on anxiety often depends on the individual. While some might experience positive effects within 3 to 7 days, others may need 2 to 4 weeks to notice more lasting relief. Staying consistent with supplementation is crucial for seeing results over time. For the best outcomes, consider pairing beta-glucans with a healthy, balanced lifestyle.
