Tremella Mushrooms: A Comprehensive Guide to Nature’s Superfood (By An ISSA Certified Nutritionist)


Looking to expand your knowledge of tremella mushrooms, but don’t know where to start? 

This comprehensive guide is your one-stop resource for understanding this lesser-known superfood. 

As a NASM-certified personal trainer and ISSA-certified nutritionist, I’ve spent d numerous hours researching tremella mushrooms to bring you this in-depth exploration. 

By the end of this article, you’ll be well-versed in the origins, health benefits, and uses of tremella mushrooms, and you’ll have practical tips for incorporating them into your diet.

So, let’s dive in!

So, What Exactly are Tremella Mushrooms?

Tremella mushrooms, scientifically known as tremella fuciformis, are a species of edible fungi. 

They are commonly referred to by various names including snow mushrooms, silver ear mushrooms, and white jelly mushrooms. 

They are native to Asia, particularly China, and have been consumed and used for centuries for their culinary, beauty, and medicinal properties. 

Let’s Take a Trip Back in Time: The Origin and History

These unique fungi have roots deep in traditional Chinese culture. 

We’re talking way back in the Tang Dynasty from 618 AD. They’ve been a staple in traditional cuisine, beauty products, and medicine for centuries.

But, they aren’t just historical artifacts. Science is now proving what the Chinese already knew. Today, these mushrooms are stepping onto the world stage, gaining scientific attention for their health benefits. 

What Does it Look Like? Appearance and Characteristics

Now, let’s talk about what makes tremella mushrooms stand out in the crowd.

First, their looks. They don’t look like traditional mushrooms. Tremella mushrooms have a jelly-like appearance that’s quite unique. 

They have a translucent, gelatinous texture that’s pretty distinct. Picture a white coral reef.

You can find these mushrooms in tropical and subtropical regions, hanging out on decaying hardwood trees.

They may not look fancy, but their water-retention capacity and bioactive compounds make them a hit in the health and wellness sphere. 

how tremella mushrooms look

The Powerhouse of Benefits: Tremella Mushrooms

Imagine a single, natural ingredient that could hydrate your skin, support your brain and immune system, slow down aging, support heart health, and fight inflammation and cancer. 

Sounds too good to be true? 

Well, meet tremella mushrooms – the under-the-radar superfood that’s packed with a multitude of health benefits.

Let’s go over them below. 

benefits of tremella mushrooms

Dewy Skin Secret: Skin Hydration

When it comes to the world of skincare, hydration is the name of the game. And one of the most potent natural sources of this is tremella mushrooms!

These intriguing fungi have a knack for retaining water, similar to hyaluronic acid, a popular skincare ingredient known for its remarkable hydration capacity. It’s a fascinating comparison that led scientists to look closer.

In 2016, a study published in the International Journal of Biological Macromolecules decided to compare these two substances. 

The researchers’ focus was the tremella fuciformis polysaccharides – a water-soluble fiber contained within these mushrooms. They pitted these polysaccharides against hyaluronic acid in a series of battles including in vitro (outside a living organism) experiments and  3D human skin model trials.

The findings were unexpected. You probably know where I’m going with this, but play along… The tremella mushroom polysaccharides didn’t just match hyaluronic acid in moisturizing abilities, they showed a higher hydration capacity! 

Translated into everyday language – tremella mushrooms actually outperformed the conventional, long-known, long-used, long-trusted skincare powerhouse in terms of skin hydration. The study also demonstrated an improvement in skin elasticity thanks to these unique tremella mushroom polysaccharides. 

Now, as with any study, it’s important to remember its limitations. In this case, the research was primarily conducted in vitro. More human trials are required to fully substantiate these findings.

That said, these results are a promising starting point in understanding the potential of tremella mushrooms in skincare.

So, while we wait for further research, incorporating tremella mushrooms into your diet or skincare routine might be an interesting experiment. But remember, it’s just one piece of the larger puzzle of skin health.

A Boost for the Brain

When it comes to enhancing cognitive function, we often think of exercise, a balanced diet, and getting enough sleep. Those are vital, but these mushrooms can also provide a boost! 

These unique fungi are packed with bioactive compounds, substances that can have an impact on biological processes and potentially increase cognitive function. 

Intriguing, isn’t it?

One particular study published in the Journal of Food and Drug Analysis in 2017 took a closer look at this.

The scientists wanted to examine the neuroprotective effects of tremella fuciformis polysaccharides – the same water-soluble fiber I mentioned earlier. They conducted in vitro experiments and used a rat model.

The findings were promising. The study indicated that the polysaccharides from tremella mushrooms could help protect nerve cells against oxidative stress – a major contributing factor to cognitive decline.

In other words, these mushrooms might help shield our brains from damage and potentially slow down the cognitive decline associated with aging. 

Even more, the study suggested that tremella polysaccharides could promote nerve growth factor synthesis, which plays a crucial role in maintaining and organizing neurons.

Again, as always, it’s essential to remember that while these findings are encouraging, they are preliminary. 

Further research in humans is needed to fully understand these effects.

While we wait for more evidence, it might be interesting to add tremella mushrooms to your diet as part of a larger strategy for brain health.

Immune System Support: The Underappreciated Role of Tremella Mushrooms

One of the pillars of maintaining good health is a robust immune system. As it turns out, our tremella mushrooms might be a formidable ally in this quest.

These fascinating fungi possess immunomodulating properties. In simple terms, they can help to regulate our immune responses. You may be wondering, how exactly does a mushroom accomplish that?

Well, it’s all about the polysaccharides – again. Polysaccharides from tremella mushrooms have been shown to stimulate the immune system by enhancing the activity of certain immune cells and regulating cytokine production, the substances that signal cells during an immune response.

This was highlighted in a 2012 study published in the Journal of Agricultural and Food Chemistry.

The researchers extracted polysaccharides from tremella fuciformis and tested their immunomodulating effects in vitro. 

They found that these polysaccharides significantly enhanced the production of immune signaling molecules and stimulated the activity of macrophages, the cells that swallow up and digest harmful pathogens.

This suggests that tremella mushrooms might help bolster our immune defenses, potentially keeping us healthier. 

But like in the studies mentioned above, this one was also conducted in vitro, so human trials are needed to show these findings conclusively.

But again, this is strong motivation to give these fungi a try and a chance to earn your support.  

The Fountain of Youth: Anti-Aging Effects of Tremella Mushrooms

Tremella mushrooms possess potent antioxidant properties, which can play a role in slowing the aging process. 

When the body generates ATP, which is our energy currency, free radicals are created as a by-product. 

Think of a car. In this example, we are the car. 

Driving the car creates fumes aka free radicals. Free radicals are unstable molecules that our body needs to “clean” and remove because they damage healthy cells. 

Antioxidants are substances that seek and remove those free radicals. 

And guess what… Tremella mushrooms are bursting with antioxidants. 

If you weren’t sold on the “fountain of youth,“ what else could I say!?

tremella mushrooms contain antioxidants

Heart Health: Tremella Mushrooms, the Unlikely Heart Hero

Let’s talk about heart health.

These fungi have shown potential cholesterol-lowering effects. 

Now, if you’re thinking, “Wait, a mushroom that can help manage cholesterol?” – you’re not alone. I was also skeptical!  

But let’s dive into the science behind this.

In a 2014 study published in the International Journal of Biological Macromolecules, researchers investigated the effects of tremella fuciformis polysaccharides on cholesterol levels in mice.

Again with the mice… I know! But, all studies start in mice before they progress to humans.

But I digress…

Anyways, the results on the mice were promising: the polysaccharides significantly reduced total cholesterol, triglyceride, and low-density lipoprotein (LDL) cholesterol levels (otherwise known as “bad” cholesterol), while increasing high-density lipoprotein (HDL) cholesterol (aka “good” cholesterol). 

This is notable because high levels of LDL cholesterol (specifically Apo B levels) and triglycerides, coupled with lower HDL cholesterol, are associated with a higher risk of heart disease.

Maintaining healthy cholesterol levels is so important, adding these funny-looking fungi to your life could be a simple management strategy. 

Anti-Inflammatory Powerhouse: Tremella Mushrooms

Inflammation. We hear about it all the time, right? It’s the body’s natural response to injury or infection, but long-term inflammation can lead to health problems. 

Not all inflammation is bad. 

Let me explain…

Acute inflammation is short-term inflammation. It is the process that occurs when you heal a cut. 

You form a scab. The body repairs the skin, and the inflammation is over. 

Long-term inflammation otherwise known as chronic inflammation is dangerous. 

This occurs when the body perceives a long-term usually internal threat. It is most often the result of an unhealthy diet or lifestyle or exposure to a toxin. 

This is followed by a cascade of cellular responses that usually results in a series of “strange” symptoms and ultimately a degenerative health condition. 

In preclinical studies, tremella mushrooms have demonstrated significant anti-inflammatory properties.

The polysaccharides found in these mushrooms appear to inhibit the production of pro-inflammatory cytokines, molecules that promote inflammation.

Arguably every degenerative health condition has an inflammatory component. In addition to a healthy diet and lifestyle, these little superfoods can be an insurance policy!

Cancer-Fighting Properties: A Glimpse of Hope

Here’s something that might surprise you. Some research suggests that tremella mushrooms could have cancer-fighting properties.

In lab studies, compounds in tremella mushrooms, particularly polysaccharides, have shown potential in inhibiting the growth of certain types of cancer cells. 

Normal, healthy cells follow the instructions given by the body. They live, complete their designed functions, and are eventually “recycled” into new, fresh cells. 

Cancer cells are often referred to as zombie cells. They are rogue cells that no longer respond to the instructions of the body. They proliferate uncontrolled and don’t self-destruct when they are supposed to be recycled.   

Additionally, tremella mushrooms seem to enhance the activity of natural killer cells, a type of white blood cell that plays a crucial role in our body’s defense against cancer. Natural killer cells find these rogue cells and destroy them. 

1 out of every 2 people will develop cancer in their lifetime! If a humble mushroom can help, it’s worth adding to your diet! 

Tremella & Traditional Medicine

In traditional Chinese medicine, tremella mushrooms have a long history of use. They were believed to promote longevity and were often used to address respiratory, digestive, and immunity issues.

But it wasn’t just the health benefits that made tremella so popular. Its unique texture also made it a culinary delight in many traditional dishes.

Tremella & The Cosmetic Industry

The beauty industry has a knack for finding nature’s best-kept secrets, and tremella mushrooms are one of them. Thanks to its incredible hydrating properties, it’s often found in high-end moisturizers, serums, and other skin care products. The mushroom’s polysaccharides can hold nearly 500 times their weight in water, making them a natural alternative to synthetic hydrating agents.

beauty industry and tremella mushrooms

How to Incorporate Tremella Mushrooms into Your Diet

Sourcing and Selecting High-Quality Tremella Mushrooms

Like all produce, the quality of your mushrooms can make or break your experience. I’m not going to lie, they are hard to find! You can look for fresh or dried mushrooms. 

You’ll probably have the best luck finding them in health food stores and Asian supermarkets, but you can also find them online. 

When looking for fresh or dried tremella mushrooms, check for a bright white color and a jelly-like texture (if fresh). 

If you don’t fancy cooking or want a more convenient way to enjoy the benefits of tremella mushrooms, supplements and extracts might be the way to go. 

These are also available in capsules, powder, or liquid form. 

I’ve also seen teas. 

Whatever you choose, I always recommend organic, if possible, and affordable. 

Preparation and Cooking Techniques

Tremella mushrooms can be used in a variety of dishes. They’re commonly used in soups and desserts in Chinese cuisine. They have a subtle, dare I say a “bland” flavor meaning that you can put them or in my case “hide” them from my children in almost any dish. 

It is the texture that makes them unique. A stir-fry would be super easy. If you’re creative, you can try making a traditional Chinese dessert by simmering them with sugar and goji berries. 

You can experiment with your own recipes. 

If they are dehydrated, remember to soak them in water for a few hours before use to soften them.

how to cook tremella mushrooms

Supplements and Extracts

If you don’t fancy cooking or want a more convenient way to enjoy the benefits of tremella mushrooms, supplements and extracts might be the way to go. 

These are often available in capsule or powder form

Possible Side Effects and Precautions

While tremella mushrooms are generally considered safe, it’s always a good idea to keep potential side effects in mind. 

Some people may experience digestive upset when first introducing them into their diet, and as with any food or beverage, it is possible to be allergic to them.

Wrapping it up

They have remarkable skin hydration properties that rival hyaluronic acid and play a  potential role in supporting brain health and immune function. They also show promise for anti-aging, heart health, reducing inflammation, and cancer prevention and treatment. Tremella mushrooms offer a unique combination of benefits. 

While research is still ongoing and more human trials are needed to fully understand their effects, the existing studies highlight their amazing potential health benefits. 

Moreover, tremella mushrooms have a long history of use in traditional medicine and have found their way into the cosmetic industry for their skin-nourishing qualities. 

I don’t currently take this one. I have to admit that I hadn’t heard of them until recently, but I can assure you that I’ve already ordered them! 

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Nolwen Cameron

Nolwen Cameron has had a lifelong passion for exercise and nutrition. She loves to educate and coach people to help them feel and look healthy inside and outside. She is an ISSA Certified Specialist in Fitness Nutrition and NASM Certified Personal Trainer.

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