As with many processes relating to female health, the topic of menopause was taboo for a long time - and rarely discussed - despite directly affecting half of the global population. Luckily for us, these barriers are falling away from one generation to the next, and these days menopause is a frequent topic in mainstream media. Sharing experience and insight of their own journeys through menopause, the likes of Liz Earle and Davina McCall are leading the charge with books, programmes and products aimed at women embracing their second spring.

“I used to think that menopause was an age thing and now I realise it’s a woman thing. For far too long, there’s been a shroud of embarrassment, shame and fear around this topic, and this is where it stops!”  

-Davina McCall, TV presenter and author

Menopause being addressed more openly is vital, but despite its visibility in the media, the whole conversation can still feel a little cryptic. Sure, we’re hearing about and experiencing a whole host of unruly symptoms, but why do they happen?

First things first, what is menopause?

Strictly speaking, menopause is the specific point in time where a person has not had a period for one full year (or thirteen cycles) because the ovaries have stopped producing eggs and pregnancy can no longer be naturally achieved. The average age to experience menopause in the UK is 51, but this varies greatly. People who have hysterectomies experience menopause after the procedure, and people undergoing cancer treatments may experience premature menopause.

The perimenopause is the entire period of time leading up to menopause, which can last anywhere from a few months to several years (an unhelpfully wide span that doesn’t allow for much predictability). During the perimenopause, the ovaries start to wind down their operations and gradually stop working...

This inescapable process affects everyone differently, but data suggests that a whopping 90% of women experience common menopausal symptoms, and of that number a further 25% experience them to a debilitating degree. These symptoms can be notoriously uncomfortable, painful, even traumatic. Moreover, menopause is linked to a myriad of longer term issues - higher rates of osteoporosis, high cholesterol, and weight gain that can impact cardiac health - not to mention the impact that living with these symptoms is likely to have on long term mental health. 

Why does menopause happen?

There is still no clear consensus on why menopause happens in humans - we are animals after all, and the rest of the animal kingdom appear to remain fertile throughout their entire lifespan… However, thanks to science (despite its patriarchal roots) we do know a fair bit about how the process works. The female hormonal cycle is closely linked to fertility, with levels of sex hormones such as oestrogen, progesterone, and testosterone ebbing and flowing throughout a menstrual cycle. During perimenopause, these fluctuations are greater and more unpredictable. Once the menstrual cycle stops, hormonal levels reduce to significantly lower levels than anything the body has acclimatised to for the past or so 40 years.

Bodies use over 50 different hormones to signal a variety of messages to different internal processes. Some hormones present in differing levels according to chromosome and gene composition - specifically the so-called sex hormones. While oestrogen is often considered to be a female hormone and testosterone to be male, all people have both, just at different levels.

What exactly do hormones do
& why are they so pivotal in the menopausal experience?

Oestrogen: Oestrogen has lots of important functions, including protecting the arteries, keeping bones strong, balancing mood, and regulating moisture in mucosal membranes. Post menopausal osteoporosis is a relatively common condition caused by a decline in oestrogen which has led to brittle bones. Oestrogen also plays a key role in brain function, and a deficiency of this hormone can induce unwanted symptoms like learning and memory impairment, sleep and mood imbalance, hot flashes and fatigue. There is abundant evidence on the therapeutic impact of estrogenic compounds and their benefits in reducing inflammation, oxidative stress and neuronal loss after menopause. This is why oestrogen is often used as a supplement in Hormone Replacement Therapies (HRT), to keep levels topped up despite the ongoing reduction in the body.

Progesterone: Progesterone plays a central role in regulating the menstrual cycle, supporting pregnancy, and maintaining hormonal harmony. It prepares the uterine lining and calms contractions during pregnancy, and interacts with GABA receptors to influence mood and sleep. The drop in progesterone can contribute to depression and anxiety, headaches, disrupted sleep patterns and reduced skin elasticity (by affecting collagen production).

Androgens (including testosterone): Androgens are a group of hormones that includes testosterone; the others in the group are androstenedione and dehydroepiandrosterone, which are supplementary hormones that help in the production of both oestrogen and testosterone. These help with bone density, muscle development, red blood cell production, and libido. In women, chemicals convert testosterone into estradiol, which is a form of oestrogen, but post menopause, very little estradiol is produced. During the menopausal period an increase in androgens occurs as an effect of the dramatic decline in oestrogen. Because of this sudden skew, people in menopause can experience both too much and too little androgen, with too much giving symptoms similar to PCOS (facial hair increase and loss of scalp hair), but too little impairing sex drive. 

How can mushrooms help?

Many cultures have relied on natural remedies -  including mushrooms - for millennia, where anecdotal evidence indicates a range of benefits. Rigorous scientific avenues are now being explored with regards to what those benefits are in an empiric way, and, more importantly, how they work. The scientific community is learning more about both unique constituents of specific mushrooms as well as the compounds they have in common - like beta glucans that act as powerful immune modulators. But what does research say so far?

Cordyceps stimulates release of estradiol, potentially helping the symptoms associated with low estrogen levels, such as osteoporosis. This has been observed in a mouse model study where the mice had their ovaries removed to induce menopause-type hormonal changes, and were then given cordyceps. In another study, rats were given cordyceps and the scientists saw a preventative effect against excess weight, fat accumulation and liver hypertrophy in a dose dependent manner. A follow-up experiment using in vitro cells showed that cordyceps mimics estrogen receptor cell activity, as well as interacting with genes that control the oestrogen signalling pathway. Not only does Cordyceps boost oestrogen pathways, recent research is also starting to find links to increased libido in women! Used as a male libido booster in traditional eastern medicine, cordyceps specifically reduces the breakdown of testosterone, and may therefore boost those properties linked to libido. It also inhibits an enzyme that degrades the feel-good hormone serotonin (much like the action of SSRI’s) which helps balance and improve mood.

Reishi, you might be surprised to hear, has long been used in traditional medicine to treat forgetfulness. Hailed as the “mushroom of immortality,” Reishi has long been celebrated for its ability to support cognitive health, making it particularly valuable for menopausal women experiencing brain fog and word retrieval issues, again due to lowered oestrogen and testosterone levels. Modern studies have confirmed reishi’s neuroprotective effects, with compounds such as Ganoderic acid improving blood flow to the brain, protecting neurons, and enhancing neurotransmitter balance. In one study, rats treated with reishi extract showed significant improvements in memory and learning abilities, attributed to its ability to reduce oxidative stress and maintain nerve cell function.

Terpenes, which supply the steroid building blocks for hormones and act as natural mycoestrogens, can seamlessly plug into oestrogen receptors. These compounds not only mimic oestrogen but also aid in detoxification via liver support, helping to balance hormone levels naturally. Additionally, reishi has shown promise in countering osteoporosis, with rat studies demonstrating its potential to improve bone density by influencing oestrogenic pathways.

​​Shiitake in particular can be helpful for menopausal women struggling with weight gain by reducing blood pressure and cholesterol. Packed with hypolipidemic compounds like eritadenine and beta-glucans, shiitake works to reduce cholesterol and blood pressure while enhancing satiety. These beta-glucans slow gastric emptying, triggering appetite-regulating hormones such as peptide YY (PYY) and cholecystokinin (CCK), which help you feel fuller for longer. Clinical trials have shown that consuming beta-glucans regularly can significantly reduce food intake while maintaining optimal nutrient absorption—a game-changer for healthy weight management.

Beyond weight regulation, shiitake’s metabolic benefits may even extend to fat reduction. In a controlled study, rats on a high-fat diet supplemented with shiitake powder exhibited up to 35% less fat accumulation compared to controls. This effect is thought to be linked to shiitake’s ability to modulate lipid metabolism and improve overall metabolic health, making it an ally for those dealing with the hormonal shifts of menopause.

Studies show that shiitake extracts also boost collagen production and antioxidant activity, such as superoxide dismutase (SOD), which protects skin from oxidative stress and UV damage. Rich in ergothioneine, selenium, and vitamin D, shiitake supports cell repair, enhances elasticity, and restores the skin’s natural barrier.

Maitake offers a great deal of promise for menopausal symptoms, particularly in addressing hot flashes, bone health, and blood sugar regulation. A small study highlighted that postmenopausal women taking maitake supplements for eight weeks experienced significant reductions in hot flashes and night sweats. 

In terms of bone health, maitake has shown osteoanabolic properties by stimulating osteoblast activity—the cells responsible for bone formation. Research demonstrates that maitake extracts promote bone matrix formation and mineralisation, potentially mitigating osteoporosis risk in postmenopausal women. This aligns with findings from broader studies on medicinal mushrooms enhancing bone density and reducing fracture risks.

One of Maitake’s greatest gifts of all is in supporting blood sugar regulation by improving insulin sensitivity. This can help stabilise energy levels and reduce the weight gain often associated with menopause - not, by the way, that this for many women is in any way problematic. Everybody has a different body, and that is a beautiful thing.

Anywho. So can mushrooms fundamentally change the menopause process? No, they cannot. They can, however, bring some balance to some of the most insufferable hormonal challenges, and potentially make the whole experience a little (or a great deal in some cases) more manageable.

Important considerations

If you are using or considering HRT, always inform your practitioner if you are planning to take medicinal mushroom supplements. Mushrooms are powerful, and while natural they contain compounds that can mimic pharmaceutical medicines such as the “myco”oestrogens we have discussed above. We recommend seeking guidance from a qualified and experienced practitioner if you are looking to integrate functional mushrooms into your daily life and you are taking prescribed medication for any reason whatsoever.

EG: if an individual is on immunosuppressant drugs, they cannot take any medicinal mushroom supplements. Reishi cannot be taken by anyone on blood-thinning medication or beta blockers, and Maitake cannot be taken by anyone on antidiabetic drugs. Reishi should be consumed for no more than 16 consecutive weeks before taking a break.

Among the precautions needed before taking mushroom supplements, women should consult their medical professionals and research the origin of the mushrooms in question, potential allergic reactions, and adverse interactions with current medication.

References

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Chiu, S.W. et al. (2009) ‘Role of two species of medicinal mushrooms from genus Ganoderma p. karst. (G. Lucidum and G. Tsugae; Aphyllophoromycetideae) in selective estrogen-receptor modulations’, International Journal of Medicinal Mushrooms, 11(1), pp. 39–54. doi:10.1615/intjmedmushr.v11.i1.50.

Cleveland Clinic medical professional (2025) What are androgens?, Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/22002-androgens (Accessed: 23 February 2025).

Echeverria, V. et al. (2021) ‘Estrogenic plants: To prevent neurodegeneration and memory loss and other symptoms in women after menopause’, Frontiers in Pharmacology, 12. doi:10.3389/fphar.2021.644103.

Gatenby, C. and Simpson, P. (2024) ‘Menopause: Physiology, definitions, and symptoms’, Best Practice & Research Clinical Endocrinology & Metabolism, 38(1), p. 101855. doi:10.1016/j.beem.2023.101855.

Hairi, H.A. et al. (2018) ‘The effects and action mechanisms of phytoestrogens on vasomotor symptoms during menopausal transition: Thermoregulatory mechanism’, Current Drug Targets, 20(2), pp. 192–200. doi:10.2174/1389450118666170816123740.

Huang, B.-M. et al. (2004) ‘Upregulation of steroidogenic enzymes and ovarian 17β-estradiol in human granulosa-lutein cells by cordyceps sinensis mycelium1’, Biology of Reproduction, 70(5), pp. 1358–1364. doi:10.1095/biolreprod.103.022855.

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Jang, D. et al. (2022) ‘System-level investigation of anti-obesity effects and the potential pathways of Cordyceps militaris in ovariectomized rats’, BMC Complementary Medicine and Therapies, 22(1). doi:10.1186/s12906-022-03608-y.

Jiraungkoorskul, W. and Jiraungkoorskul, K. (2016) ‘Review of naturopathy of medical mushroom, Ophiocordyceps sinensis, in sexual dysfunction’, Pharmacognosy Reviews, 10(19), p. 1. doi:10.4103/0973-7847.176566.

Mirunalini, S. and Deepalakshmi, K. (2013) ‘Modulatory effect of ganoderma lucidum on expression of xenobiotic enzymes, oxidant-antioxidant and hormonal status in 7,12-dimethylbenz(a)anthracene-induced mammary carcinoma in rats’, Pharmacognosy Magazine, 9(34), p. 167. doi:10.4103/0973-1296.111286.

Miyamoto, I. et al. (2009) ‘Regulation of osteoclastogenesis by Ganoderic acid DM isolated from ganoderma lucidum’, European Journal of Pharmacology, 602(1), pp. 1–7. doi:10.1016/j.ejphar.2008.11.005.

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