Supplements, Herbs, and Mushrooms — An Honest Look

Curcumin, resveratrol, NAC, lion’s mane, reishi, cordyceps — separating the studied from the hype.

The supplement world is full of marketing claims. Here’s what the research actually says.

Anti-inflammatory compounds

• Curcumin (from turmeric): 5 human trials have been disappointing, but the mechanism is sound. It may help, but evidence in humans is limited
• Resveratrol: 6 trials in humans showed no meaningful brain benefits
• NAC (N-acetylcysteine): Anti-inflammatory, supports glutathione
• CoQ10: Energy production in cells, some neuroprotective evidence

Medicinal mushrooms

• Lion’s mane: Stimulates NGF (nerve growth factor), which supports brain cell growth. A small 2009 trial in older adults with mild memory problems showed promise: research
• Reishi: Calming, supports sleep and immune function
• Cordyceps: Energy production, physical endurance

Quality matters: Buy from reputable brands that do third-party testing. Ask: fruiting body or mycelium? (Fruiting body is the actual mushroom; mycelium is the root system. Fruiting body is more potent.)