Ashwagandha, reishi and lion's mane appear side by side on many wellness shelves, and they are often described in similar language. They are, however, very different things. This guide explains what each one is, how it has traditionally been used, and what to consider before adding one to your routine.
This article is general information only. It is not medical advice and does not replace advice from your healthcare professional.
Ashwagandha
What it is: the root of Withania somnifera, a small shrub native to India, the Middle East and parts of Africa.
Traditional use: ashwagandha has been used for centuries in Ayurveda, the traditional medicine system of India, where it is classed as a rasayana, or rejuvenating herb.
How it is taken: usually as capsules or powder made from the root. Whole-root powders contain the root as it grows; extracts are concentrated and standardised to particular compounds. Labels should tell you which you are buying.
Worth knowing: some ashwagandha products in Australia are listed medicines on the Australian Register of Therapeutic Goods (ARTG), with specific approved indications printed on the label. Read the label for what that particular product is approved for. Ashwagandha is generally not recommended during pregnancy, and people with thyroid conditions, autoimmune conditions, or who take sedatives or other medication should speak to a doctor or pharmacist first.
Reishi
What it is: a woody, glossy mushroom, Ganoderma lucidum (sometimes G. lingzhi), that grows on hardwood trees.
Traditional use: reishi, known as lingzhi in China, has a long history in Traditional Chinese Medicine and appears in classical texts written two thousand years ago.
How it is taken: reishi is too tough to eat, so it is dried and ground into powder, made into capsules, or simmered as a tea. Products may use the fruiting body (the visible mushroom), the mycelium (the root-like network), or both. A good label states which.
Worth knowing: reishi may not suit people taking blood-thinning medication, blood-pressure medication or medicines that affect the immune system, or those who are pregnant or breastfeeding. Check with your healthcare professional first.
Lion's mane
What it is: Hericium erinaceus, a white, shaggy mushroom whose cascading spines resemble a lion's mane. Unlike reishi, it is also eaten fresh as a culinary mushroom.
Traditional use: lion's mane has a history of use in East Asian cooking and traditional practice. In recent years it has attracted a great deal of scientific interest, though much of the published research so far is in laboratory and animal studies rather than large human trials.
How it is taken: as capsules or powder, often freeze-dried, or cooked as a food.
Worth knowing: avoid lion's mane if you are allergic to mushrooms. As with any supplement, check with your healthcare professional if you are pregnant, breastfeeding or take medication.
At a glance
| Ashwagandha | Reishi | Lion's mane | |
|---|---|---|---|
| Source | Root of a shrub | Woody mushroom | Edible mushroom |
| Tradition | Ayurveda | Traditional Chinese Medicine | East Asian cooking and practice |
| Common forms | Capsules, powder | Capsules, powder, tea | Capsules, powder, fresh |
| Check first if you | Are pregnant, have thyroid or autoimmune conditions, take medication | Take blood thinners or blood-pressure medication, are pregnant | Have a mushroom allergy, are pregnant, take medication |
Supplements are not a substitute for a varied diet, sleep and movement.
How to choose a quality product
- Look for an AUST L or AUST R number on supplements sold as medicines in Australia. It means the product is on the ARTG.
- Check what part is used: root versus leaf for ashwagandha; fruiting body versus mycelium for mushrooms.
- Prefer clear labelling of the amount per serve and any added fillers.
- Start with one at a time so you can notice how you feel.
Supplements are not a substitute for a varied diet, sleep and movement. Always read the label and follow the directions for use. If symptoms persist, talk to your health professional.
You can browse our whole-food supplements here.
This guide is general information only and is not medical advice. If you have a skin or health condition, are pregnant or breastfeeding, or take medication, speak to your GP, pharmacist or dermatologist before changing your routine.
