Introduction
Perimenopause — the transitional years leading up to menopause — often brings fluctuating hormones, disturbed sleep, mood swings and a sense of diminished vitality. Many midlife women seek natural ways to ease these changes without hormone replacement therapy. Medicinal mushrooms such as reishi (Ganoderma lucidum) and cordyceps (Cordyceps sinensis and C. militaris) have long been used in Asian traditions for vitality and resilience. Unlike culinary mushrooms, these fungi are considered adaptogens — substances that help the body adapt to stress and support homeostasis. Modern research is beginning to explore whether these mushrooms can influence hormonal balance, stress responses and sleep regulation. While evidence is still emerging, the following sections synthesize current findings and highlight where caution and further study are warranted.
1. Phytoestrogenic Compounds and Hormone Interactions
Reishi: Not a classic phytoestrogen but hormonally active
Reishi contains a variety of triterpenes and polysaccharides that exhibit anti‑inflammatory and immunomodulatory effectsmskcc.org. While it is not classically categorized with phytoestrogenic herbs like soy or red clover, animal studies suggest that reishi can modulate sex‐hormone signaling. In a rat model of mammary carcinoma, oral administration of reishi extract normalized estrogen‑receptor hormone levels and enhanced antioxidant defencespmc.ncbi.nlm.nih.gov. A review on plant‑derived anti‑androgens noted that red reishi reduces activity of 5‑alpha reductase, an enzyme that converts testosterone into the more potent dihydrotestosteronepmc.ncbi.nlm.nih.gov. By dampening excessive androgen activity and supporting estrogen receptor balance, reishi may contribute indirectly to hormone harmony.
Human data on reishi and sex hormones are sparse. A randomized trial in people with fibromyalgia found that reishi supplementation for six weeks did not significantly improve depression, happiness or quality‑of‑life scores versus placebo, although participants experienced small improvements from baseline and reported the supplement as safepmc.ncbi.nlm.nih.gov. Another trial assessing reishi for metabolic syndrome (3 g/day for 16 weeks) did not detect changes in blood lipids or anthropometric measuresmskcc.org. In other words, while pre‑clinical studies hint at hormonal effects, no clinical evidence currently supports reishi as a phytoestrogenic therapy for perimenopausal women.
Cordyceps: Isoflavones and estrogen‑like activity in animals
Cordyceps species contain isoflavones — plant compounds structurally similar to estrogens. In ovariectomized rats, supplementation with Cordyceps sinensis isoflavones decreased bone‑turnover markers, increased serum estradiol and osteocalcin levels, and prevented bone lossbmccomplementmedtherapies.biomedcentral.com. The authors concluded that cordyceps isoflavones exert significant estrogenic activitybmccomplementmedtherapies.biomedcentral.com. Another mouse study noted that Cordyceps militaris increased estradiol and testosterone levels after swimming exercisepmc.ncbi.nlm.nih.gov. These findings suggest that cordyceps could mimic or modulate estrogen signaling.
However, these results come from animal models using concentrated extracts. Human trials on cordyceps and estrogen pathways are lacking. Moreover, an anti‑androgenic review suggested that reishi, rather than cordyceps, reduces 5‑alpha reductasepmc.ncbi.nlm.nih.gov. Thus, while cordyceps may contain phytoestrogenic compounds, there is insufficient human evidence to recommend it for estrogen‑replacement purposes. Midlife women considering cordyceps should view it as an adaptogenic tonic rather than a direct hormone substitute.
2. Cortisol Regulation and Stress Response
Adaptogens are prized for moderating the hypothalamic–pituitary–adrenal (HPA) axis, the hormonal cascade that produces cortisol, our primary stress hormone. Cortisol naturally fluctuates in a diurnal rhythm, rising in the morning and tapering at night. Chronic stress or hormonal changes in perimenopause can lead to elevated or blunted cortisol patterns, which may manifest as fatigue, anxiety or weight gain.
Evidence from endurance athletes
A small study of endurance cyclists examined the effects of a combined reishi and cordyceps supplement on stress hormones. Athletes took the fungi for three months and provided saliva samples before and after races. Basal (pre‑race) cortisol levels decreased from 11.7 ng/mL in the placebo phase to 7.5 ng/mL after supplementationpmc.ncbi.nlm.nih.gov. The testosterone‑to‑cortisol ratio — a marker of anabolic balance — increased both before and after races (e.g., from 0.38 to 1.2 pre‑race)pmc.ncbi.nlm.nih.gov. In athletes at risk of overtraining, fungal supplementation reduced the drop in testosterone/cortisol ratio from −69 % to −8.7 %, suggesting better stress resiliencepmc.ncbi.nlm.nih.gov. This study implies that reishi and cordyceps may modulate the stress response and support hormonal balance under physical strain.
Insights from animal research
In a mouse model of anti‑fatigue, 14 days of Cordyceps militaris increased estradiol and testosterone but also elevated cortisol after swimming exercisepmc.ncbi.nlm.nih.gov, hinting that cordyceps’ effect on stress hormones may depend on context. Conversely, the same study reported enhanced antioxidant enzymes (superoxide dismutase and glutathione peroxidase) and activation of AMP‑activated protein kinase pathwayspmc.ncbi.nlm.nih.gov, mechanisms that may underpin its “anti‑fatigue” reputation. Reishi’s impact on cortisol has not been well studied in humans; marketing claims that it lowers cortisol are largely anecdotal. The athlete trial above remains the most direct human evidence of adaptogenic mushrooms influencing cortisol.
Practical take‑home
Given the limited and sometimes contradictory findings, adaptogenic mushrooms should be viewed as gentle modulators rather than guaranteed cortisol suppressors. They may help midlife women feel more resilient to stress, but they are unlikely to replace lifestyle practices like mindfulness, balanced nutrition and adequate sleep. People with adrenal disorders or those taking corticosteroid medications should consult a healthcare professional before using these supplements.
3. Sleep‑Wake Cycle and Energy Support
Sleep disturbances are a hallmark of perimenopause, often accompanied by night sweats, early awakenings and daytime fatigue. Both reishi and cordyceps have been used traditionally to calm the mind and boost vitality. What does the evidence say?
Reishi and sleep quality
Several animal studies point to sleep‑promoting effects of reishi. A 2024 experiment compared two Ganoderma lucidum formulations in mice. A recipe containing broken spore powder improved sleep quality: after 14 days, it shortened sleep latency from 6.8 ± 0.7 minutes to 4.2 ± 0.4 minutes and extended sleep duration from 88 ± 1.4 minutes to 152 ± 9 minutespmc.ncbi.nlm.nih.gov. Reishi extracts also reduced markers of oxidative stress in muscle tissuepmc.ncbi.nlm.nih.gov. Another review on reishi and gut flora noted that an ethanol‑acidic fraction from the mycelium (GLAA) correlated with longer sleep time, higher hypothalamic serotonin, and reduced sleep latency in micepmc.ncbi.nlm.nih.gov. The authors proposed that reishi may promote sleep via gut microbiota and serotonin pathways.
Human data remain preliminary. Anecdotal reports of improved sleep are common, and some small pilot studies include sleep quality among broader wellness measures, but rigorous clinical trials are lacking. Individuals should therefore view reishi as a potential complement to, not a replacement for, established sleep hygiene practices. Notably, high doses of reishi have occasionally caused insomnia or vivid dreamsmskcc.org, so starting with low doses and monitoring personal response is wise.
Cordyceps for energy and circadian rhythm
Cordyceps is often marketed to enhance stamina and fight fatigue. In a randomized, placebo‑controlled trial, 28 recreationally active adults took 4 g/day of a cordyceps militaris mushroom blend (PeakO₂®) for one or three weeks. After three weeks, the supplement group increased maximal oxygen consumption (VO₂max) by 4.8 ml·kg⁻¹·min⁻¹, whereas the placebo group improved by only 0.9 ml·kg⁻¹·min⁻¹pmc.ncbi.nlm.nih.gov. Time to exhaustion also improved after one week (+28 seconds) and three weeks (+69 seconds) for the cordyceps grouppmc.ncbi.nlm.nih.gov. These findings suggest cordyceps can enhance aerobic performance and delay fatigue, possibly by improving oxygen utilization and reducing oxidative stresspmc.ncbi.nlm.nih.gov. Though not a direct measure of circadian rhythm, better energy and endurance could indirectly support healthier daily activity patterns and sleep.
There are no controlled studies of cordyceps in perimenopausal women, and some mouse data show cortisol increases after cordyceps during acute stresspmc.ncbi.nlm.nih.gov. Therefore, while cordyceps may boost stamina, more research is needed to understand its impact on sleep‑wake cycles and whether it is suitable for women experiencing hot flashes or night‑time awakenings.
4. Mood Regulation and Quality of Life
Fluctuating hormones and sleep disruption often contribute to mood swings, anxiety and low motivation during perimenopause. Adaptogenic mushrooms are sometimes marketed as mood enhancers. Evidence is limited, but a few studies offer insight.
In the double‑blind pilot trial mentioned earlier, women with fibromyalgia took reishi spore powder for six weeks. The reishi group did not differ significantly from placebo in measures of depression or happiness, yet depression scores improved from baseline and participants perceived the supplement as beneficialpmc.ncbi.nlm.nih.gov. Another Healthline review of clinical studies noted that reishi polysaccharides reduced fatigue after exercise and lowered anxiety and depression scores in cancer patients, but emphasized that these results might not extend to healthy individualshealthline.com.
Cordyceps research focuses largely on physical performance. Anecdotal claims that cordyceps lifts mood likely stem from increased energy and improved exercise tolerance rather than direct psychoactive effects. Ultimately, mood regulation during perimenopause remains complex; while adaptogens may support resilience, cognitive behavioral therapy, exercise and social support are well‑established interventions.
5. Safety, Side Effects and Practical Guidance
Adaptogenic mushrooms are generally considered safe when consumed as part of the diet or in moderate supplemental doses, but they are not free of risks.
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Reishi: Reported side effects include nausea, stomach upset, dry mouth, and rarely allergic reactionshealthline.com. High doses or long‑term use have been associated with liver toxicity in case reportsmskcc.org. Reishi may interact with anticoagulants or immunosuppressants; individuals taking these medications or preparing for surgery should consult a physician.
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Cordyceps: Side effects are uncommon but may include diarrhea, dry mouth or rasheshealthline.com. Cordyceps can influence hormone levels in animalspmc.ncbi.nlm.nih.gov, so people with endocrine conditions should use caution. Because cordyceps products vary widely in species (e.g., C. sinensis vs. C. militaris) and cultivation methods, choosing standardized extracts from reputable manufacturers is essential.
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Pregnancy, breastfeeding and hormone‑sensitive conditions: Due to their potential hormonal effects, reishi and cordyceps should be avoided during pregnancy or breastfeeding and in people with estrogen‑sensitive cancers unless supervised by a healthcare provider.
To integrate adaptogenic mushrooms safely:
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Start low and monitor: Begin with the lowest recommended dose and observe for gastrointestinal discomfort, insomnia or allergic reactions.
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Cycle use: Some practitioners suggest taking mushrooms for a few weeks then pausing to prevent tolerance or unforeseen hormonal effects.
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Combine with lifestyle medicine: A balanced diet, resistance training, stress‑reduction practices and adequate sleep remain foundational for perimenopausal well‑being.
Conclusion
Reishi and cordyceps occupy an intriguing space between traditional tonic herbs and modern functional foods. Pre‑clinical studies show that cordyceps contains isoflavones that act like estrogens in ovariectomized animalsbmccomplementmedtherapies.biomedcentral.combmccomplementmedtherapies.biomedcentral.com, while reishi modulates estrogen receptor levels and reduces 5‑alpha reductase activitypmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov. Small human studies suggest these mushrooms may support mood, energy and stress resilience, possibly by adjusting cortisol ratios in athletespmc.ncbi.nlm.nih.gov and enhancing aerobic capacitypmc.ncbi.nlm.nih.gov. Mouse research indicates that reishi preparations can shorten sleep latency and lengthen sleep durationpmc.ncbi.nlm.nih.gov and that reishi’s gut‑microbiota interactions may underpin sleep benefitspmc.ncbi.nlm.nih.gov. Nonetheless, clinical trials in perimenopausal women are largely absent, and results from athletic or diseased populations may not translate directly to midlife hormonal transitions.
For individuals seeking natural support during perimenopause, adaptogenic mushrooms could offer gentle benefits when combined with evidence‑based practices. They should not be viewed as a substitute for medical care, hormone therapy or lifestyle changes. Consulting a healthcare professional familiar with botanical medicine is advisable before starting any new supplement. As the scientific community continues to explore the complex interplay between mushrooms, hormones and human physiology, future research may clarify whether reishi and cordyceps can truly harmonize hormones and ease the perimenopausal journey.
