It’s that time of year where we seek out new ways to add value to our daily routines, and whilst some would argue that setting grand New Year’s resolutions puts unnecessary pressure on our shoulders, switching to micro health rituals — tiny additions that we can implement to better our health and wellbeing is a more sustainable way to move through 2024.
Choosing specific nutrients to add in on top of a basic balanced diet, which help the body systems on a multifaceted level is a great start. Take functional mushrooms (not the kind you’ll find in the grocery aisle of your local Tesco, of course): they are said to be laced with health-boosting super powers.
Last year was all about the mushroom varieties chaga, cordyceps and reishi, but turkey tail, a vibrantly-hued fungus that’s been celebrated in Chinese medicine for centuries has been creating a buzz on the health scene recently, and it’s set for big things in 2024.
"For over 2000 years, medicinal mushrooms have been used in Chinese medicine (TCM) to help improve health," explains Robin Burby, a mushroom nutritional specialist and Chinese medicine expert.
If you’ve been swiping on TikTok lately, you’ll probably have come across a #turkeytail tagged video or two. The hashtag has already amassed over 63 million views and the functional fungus — which is named for its beautiful fan-like shape that resembles a turkey’s outspread tail — is being used as a versatile health aid.
Research is still relatively limited and while more good quality human trials are needed to prove its efficacy, the initial research has garnered some pretty impressive results.
As a result, extracts of turkey tail have been harnessed into everything from protein powders to nutritional supplement blends — and you can even buy ground coffee made of the stuff. That being said, finding a turkey tail product that’s trusted and safe can often be a minefield.
"Some of the mushroom products on the market may not contain much actual mushrooms — indeed one US study found that 75% of reishi products didn't contain what they advertised," shares Marley Burns, mushroom-grower and founder of Superfungi.
There are some red flags to be wary of when choosing a turkey tail product. Scour the ingredient list to check for bulking agents and fillers. If these are one of the first ingredients listed on the label it’s likely the product is poor quality.
"Look for products that are fully traceable and grown or collected and extracted in the UK wherever possible. It's a native product so we should be avoiding imports," adds Burns.
When it comes to the health perks, here are just a few of the supposed benefits.
A potential anti-cancer agent
Turkey tail is thought to work as an immune modulator — in non-scientific lingo, this means that it modifies the immune system’s response by either stimulating or suppressing it. A recent clinical review which analysed 10 years worth of data on specific mushrooms including turkey tail uncovered some compelling results in cancer treatment.
The evidence suggests that special polysaccharide compounds (protein bound carbohydrates) found in the mushroom may help to prevent cancer metastasis and reduce chemotherapy-causing side effects in patients with certain cancers — in particular colorectal, breast and gastric cancers.
The medical industry in Japan has long been one step ahead of the curve. Doctors have been using a turkey tail extract called Krestin to support cancer treatment for decades with promising results. "The Japanese have been using turkey tail as an adjunct therapy for immune-compromised conditions for some years, and there appears clear understanding of how the mechanism works via the polysaccharide Krestin (PSK) increasing macrophage (white blood cell activity)," shares Burns.
Essentially the polysaccharides in turkey tail are thought to help stimulate immunity to toxins and regulate the body’s immune response. That being said, as cancer is a complex multifactorial disease, further evidence is needed to understand the effects and potential risks fully.
"There is good, peer reviewed research out there from other countries, but much more thorough research needs to be done to understand the compounds more fully," explains Burns.
Increasing good gut flora
Over the past decade, we’ve become a nation that’s obsessed with everything gut related, and turkey tail is tipped as the latest digestive-boosting aid. The mushroom extract is gaining traction as a prebiotic, (fibre that feeds and nourishes the beneficial probiotic bacteria that line the gastrointestinal tract) to promote overall wellness.
Once again, it’s the unique polysaccharide substances (called PSP and PSK) which are thought to exert the positive effects.
One study showed that taking a turkey tail extract over eight weeks resulted in positive changes to the microbiome, specifically repopulating the gut with beneficial strains of Bifidobacterium and Lactobacillus whilst reducing harmful bacteria such as Clostridium and Staphylococcus.
This could be a game-changer when it comes to everything from improving mental health (which we now know is closely linked to gut health) and immunity. "Furthermore, some studies indicate a beneficial outcome with regards to IBD, Crohn’s and other inflammatory bowel conditions," adds Burns.
Boosting fitness results
If you’re striving to get back into the swing of exercising after the Christmas break, turkey tail could keep you primed to tackle your fitness goals. There’s promising research into using the mushroom extract to boost athletic performance — specifically in fighting fatigue induced by exercise.
"In Chinese medicine, turkey tail (Yun zhi) is used to boost energy and it works well," says Burby. One study found that turkey tail extract helped to reduce fatigue markers and increase athletic performance — the study was carried out on mice, but the positive effects are thought to be similar in humans.
Weight loss benefits
If you’re looking to drop a few pounds after the festive chaos, along with healthy-giving strategies like getting your 30 plants a week or chowing more fermented foods, turkey tail could be the additional sidekick you need to smash your weight loss goals.
It’s thought to help improve the way our body uses the blood sugar balancing hormone insulin, which is key in fighting food cravings, maintaining a stable weight and even managing blood sugar-related conditions like diabetes type two.
The science, although rodent based rather than on humans, demonstrated that rats suffering with diabetes that were given a turkey tail extract experienced significantly reduced blood sugar levels and improved insulin resistance.
