Mushrooms and Pregnancy: What’s Safe, What’s Unknown, and What the Research Shows 🍄🤰
Mushrooms are versatile, nutrient-rich foods — enjoyed in stir-fries, soups, and wellness routines around the world. But when you’re expecting, questions about safety and benefits naturally come up: Can you eat mushrooms while pregnant? Are mushroom supplements okay? What about medicinal mushrooms like reishi or cordyceps?
The short answer: edible mushrooms are generally safe as food during pregnancy, but medicinal mushroom supplements have much less research and should be approached with caution. Let’s break down what we know — including what science actually says and where the gaps are. North American Mycological Association+1
🌱 Mushrooms as Food: Generally Safe and Nutritious
Mushrooms such as shiitake, oyster, button, cremini, and portobello are widely considered safe to eat during pregnancy. They’re low in calories and fat but rich in important nutrients like:
B vitamins (including folate, niacin, riboflavin)
Vitamin D (when mushrooms are exposed to sunlight/UV)
Fiber and antioxidants
Potassium and minerals
Nutrition experts state that these edible mushrooms can be part of a healthy pregnancy diet when thoroughly cooked and sourced from reliable suppliers. Healthline+1
❗ Note: Always wash and cook mushrooms completely. Raw mushrooms and poorly stored ones may carry bacteria or contaminants (like Listeria) that can pose pregnancy risks. nhs.uk
🍄 What the NAMyco Guide Says About Mushroom Supplements
In her detailed guide, naturopath Anna Sitkoff — reviewing historical and some limited clinical evidence — points out:
Culinary mushrooms eaten as food are not widely disputed as safe in pregnancy.
Medicinal mushroom supplements, on the other hand, lack sufficient clinical safety data, especially in humans.
Because extracts and concentrated forms can deliver much higher doses of active compounds, their safety during pregnancy is not well established and should be discussed with a healthcare provider. North American Mycological Association
This aligns with broader medical consensus: while mushrooms as food tend to be safe, supplements are a different category because they have potent bioactive compounds that haven’t been studied rigorously in pregnant people. SupremeCBD
🍽 Research Suggests Possible Benefits — But It’s Limited
Interestingly, at least one larger clinical study (noted in Sitkoff’s guide) found that a daily mushroom diet (100 g button mushrooms) from pre-pregnancy through mid-gestation was associated with a reduced risk of pregnancy-induced hypertension (PIH), preeclampsia, excessive weight gain, and gestational diabetes. PMC
That’s promising, but it’s one study, and it focused on culinary mushrooms as food — not extracts or supplements. Studies like this don’t mean supplements are safe; they simply show that whole mushrooms may contribute beneficial nutrients and bioactive compounds in a typical diet.
🍄 Medicinal Mushroom Extracts: What We Don’t Know
Because concentrated supplements have stronger doses of active compounds than food mushrooms, researchers remain cautious:
There’s not enough clinical safety data on using medicinal mushroom extracts (like reishi, cordyceps, turkey tail, or chaga) during pregnancy. North American Mycological Association
Some functional mushroom products act on immune function, blood sugar regulation, or inflammation — systems that are already complex and sensitive during pregnancy.
Therefore, experts generally recommend avoiding supplements with unknown safety profiles during pregnancy, particularly in the first trimester when fetal development is most vulnerable. North American Mycological Association
🧠 Caveat on Psychedelic Mushrooms
Mushrooms containing psychoactive compounds (a.k.a. “magic mushrooms”) — such as psilocybin — are not recommended during pregnancy. There’s no evidence showing safety, and medical guidance errs on the side of caution. NCBI
🩺 General Takeaways for Expecting Parents
Here’s a practical summary you can apply:
✅ Safe During Pregnancy (as food):
✔️ Button, shiitake, oyster, portobello, cremini mushrooms
✔️ Well-cooked mushrooms in balanced dishes
✔️ Moderation and proper food handling
⚠️ Use Caution / Consult a Provider:
⚠️ Medicinal mushroom supplements (extracts/tinctures)
⚠️ High-dose or concentrated formulas
⚠️ Psychedelic or wild-foraged mushrooms
❌ Avoid:
❌ Raw or unwashed mushrooms
❌ Wild mushrooms that aren’t positively identified
🧾 Research Gaps Still Remain
While mushrooms have potential nutritive and even clinical benefits in general populations, nearly all clinical studies involving pregnancy are limited or sparse. That’s why definitive statements about safety can’t be made — not because mushrooms are dangerous as food, but because supplements haven’t been studied well in pregnant populations. North American Mycological Association
If you’re considering adding medicinal mushroom supplements during pregnancy or while breastfeeding, it’s a great idea to talk to your OB-GYN or midwife to weigh risks and benefits based on your personal health history.
🌱 Final Thought
Mushrooms in your meals? Generally good.
Mushroom supplements while pregnant? Proceed with informed caution.
By combining traditional knowledge and current research, we can enjoy the nutritional power of mushrooms — while still protecting the health of both parent and baby. 🍄🤍
