Whether or not you have experience in taking dietary supplements, there is a recurring doubt What amount of time is optimal to notice all its effects?
We know that a month of training is not enough to prepare us to run a marathon and one month is not enough for the nutrients from the supplements to be incorporated into the metabolism of our cells.
The answer with the most scientific evidence establishes the minimum intake of dietary supplements in three months (12 weeks). However, there may be nuances: they begin to notice effects after 6 weeks and have been observed most significant improvements at 18 weeks. We review them.
Significant benefits at 12 weeks
The article A review of the effects of mushrooms on mood and neurocognitive health across the lifespan published in March 2024 in the magazine Neuroscience & Biobehavioural Reviews explains the results of several studies carried out after taking different mushroom-based supplements, especially with lion's mane (Hericium erinaceus).
Although further studies are still needed, these initial results already indicate some improvement in mood and cognitive function in middle-aged and older adults. In the article they quote «"Significant benefits have been observed with doses of at least 3 g/day and durations of 12 weeks or more" which is in line with the results obtained in our own studies that we quote in the following lines.
Formats, concentrations and other factors to consider
Capsules or syrups, extracts (higher concentration) or powder (lower concentration), one or two capsules a day... While there are various formats and guidelines, a minimum of three months is recommended. This timeframe is supported by clinical trial results and typically aligns with medical prescriptions. However, this may vary depending on blood test results or your specific health goals.
At Hifas da Terra, as a leading laboratory in food supplement development, we specialise in highly concentrated formulas. By using high extraction ratios of active biomolecules, we are able to reduce the daily capsule count while still delivering a therapeutic dose that aligns with published scientific evidence. Consequently, while other supplements may require 3 to 6 capsules per day, our recommendation is reduced to just 1 or 2.
In-House Studies: 6, 12 and 18 Weeks
As mentioned, our laboratory collaborates with healthcare professionals to test the efficacy of our formulas. Based on our experience, very satisfying results are achieved within three months.
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LYME DISEASE
A study on Chronic Lyme, conducted by Hifas da Terra France alongside Déborah Jublin (naturopath and coordinator for the Réseau Lyme Europe association), has shown that using Reishi (Mico-Rei - Ganozumib®) and Lion’s Mane (Mico-Leo - Herizumib®) extracts for 3 months significantly improves persistent symptoms:
- 65% of participants reported a positive improvement in fatigue after 12 weeks of supplementation.
- 57% of participants reported a positive reduction in pain intensity after 12 weeks of supplementation.
PAEDIATRIC FUNCTIONAL DIGESTIVE DISORDER
A study on Paediatric Functional Digestive Disorder (PFDD), carried out by Hifas da Terra Iberia in collaboration with Dr. Mar Begara (Paediatrician in Functional and Integrative Medicine and detoxification expert), showed that a combination of Reishi and Lion’s Mane syrup (Dr. GB) and Vitamin D3 (Cocovit D) over 12 weeks resulted in:
- A reduction in the intensity and frequency of abdominal pain.
- A significant reduction in diarrhoea.
- Dermatitis relief: 40% of the participants (aged 5–18) had dermatitis, and saw significant improvement after 12 weeks.
- Better Sleep: At the start of the study, 30% of participants had difficulty sleeping; by the end, they reported a significant reduction in the time needed to fall asleep.
- Balanced Microbiota: The study also observed an increase in beneficial gut bacteria such as Akkermansia muciniphila, Veillonella spp., Bacteroides spp., and Oxalobacter.
6 Weeks: The First Effects
What does our experience tell us? Recent clinical studies conducted with healthcare professionals indicate that while three months is the recommended minimum, you can start to feel the effects as early as week 6 (a month and a half). High-quality mushroom supplements begin to have a noticeable impact on both body and mind at this stage.
Equally important is the lifestyle surrounding your supplementation. Much like starting a new diet—where we aim to drink two litres of water a day and exercise—starting a supplement routine is a commitment to change. It is often accompanied by dietary adjustments and other habits aimed at a bigger goal: correcting nutritional deficiencies, optimising nutrient absorption, and supporting the body through lifestyle transitions. The combination of these changes is usually the key to reaching your goals.
Results After 18 Weeks or More
Health is a long-distance race. When it comes to supplements, we must realise that the support they provide isn't instant—even antibiotics require a consistent schedule and a minimum amount of time to be effective.
This is why it is essential to follow professional guidelines and have the willpower to stay the course. We know that if we let mushroom extracts supplements work—if we give them enough time—we achieve improvements in vital areas like sleep, which is often the first thing to suffer in our fast-paced lives.
A 2019 study by Hifas da Terra showed that patients suffering from anxiety, stress, and insomnia who took Hifas da Terra Reishi extract saw 100% improvement after 18 weeks of supplementation. The time taken to fall asleep was cut by more than half (41.25%) in 100% of cases, and 50% of participants reported a total absence of their initial anxiety.
In summary...
Taking supplements for at least three months allows the body to build up sufficient nutrient levels to see and feel the benefits. Positive health effects can take time to manifest as the body needs a window to adjust and optimise its functions.
The immune system depends on a variety of vitamins and minerals to function properly. Supplements can help strengthen the body's defences, especially during times of increased exposure to illness, such as winter.