In this article we’ll be exploring Turkey Tail Mushroom benefits – an extraordinary and highly nutritious fungus that’s been used for centuries as a natural remedy.
From boosting the immune system to fighting cancer cells, this unassuming mushroom has a wide range of health benefits that are backed by scientific research.
But, before we dive into the specifics of turkey tail mushroom benefits let’s first take a brief look at what it is and where it comes from.
The turkey tail mushroom – also known by its scientific name Trametes versicolor – is a type of polypore mushroom that grows on trees in forests all around the world. Its name comes from its striking resemblance to the tail feathers of a wild turkey.
Aside from its unique appearance the turkey tail mushroom has a long history of use in traditional medicine.
For generations it has been prepared into teas, soups and tinctures to cure a range of diseases such as infections, inflammation, and digestive difficulties.
And with modern science now confirming many of its health benefits the popularity of this mushroom has gone through the roof.
A polypore mushroom is a type of fungus that has a woody or leathery texture, and pores on the underside of its cap instead of gills.
So, if you’re curious to learn more about the turkey tail mushroom and its benefits – keep reading!
So,in this article I am going to go through the most recent studies on its nutritional benefits, potential side effects if overconsumption occurs and the numerous ways it may benefit your health and wellness.
Turkey Tail Mushroom Health Benefits
When you sit too much every day, you disturb your body’s natural functions, slow down your metabolism, and impair blood sugar regulation. Your circulation and heart health suffer, and your musclesand bones weaken. Mentally, you face a higher risk of anxiety and depression.
To counteract these effects, incorporate standing breaks, desk exercises, or walking meetings. Short, frequent movements can make a big impact.
Small changes like these can alleviate many issues associated with prolonged sitting. Learn how simple habits can greatly enhance your overall well-being.
Prolonged Sitting Disrupts Body Functions
Sitting for long periods can mess up your body’s natural functions. It can cause problems with your metabolism, blood sugar levels, and blood flow. When you sit too much, your body’s metabolism slows down. This means you burn fewer calories, which can lead to weight gain and obesity.
Sitting also makes it harder for your muscles to use blood sugar properly. This can increase insulin resistance and raise the risk of type 2 diabetes.
Your heart health can suffer too. Blood can pool in your legs, leading to poor artery function and a higher risk of heart disease.
It can also increase your blood pressure and cholesterol levels, which are bad for your heart. Poor blood flow can cause varicose veins and, in severe cases, deep vein thrombosis (DVT).
Sitting too long affects your muscles and bones as well. Bad posture can strain your back, neck, and shoulders, causing pain and possibly leading to problems with your spinal discs. Not moving enough can also weaken your bones, raising the risk of osteoporosis.
☝️ The human body was designed to move, jump, run, and do strength activities. It is not supposed to sit all day.
Over millions of years, our bodies have evolved to be very active and capable of many physical activities, like walking, running, climbing, and lifting. Our bones, muscles, heart, and brain are all made to work best when we move and exercise.
For most of human history, people had to be active to survive. They hunted animals, gathered food, farmed, and did other hard tasks every day. Sitting still for long times is something new for humans. This change happened because of machines, technology, and how work and free time have changed.
Now, many people spend too much time sitting, whether at school, work, or home, which can be bad for our health. Regular movement and exercise are key to staying healthy and avoiding these problems.
Excessive Sitting and Mental Health Risks
Sitting too much doesn’t just hurt your body; it can also affect your mind. Spending a lot of time sitting can increase the risk of anxiety and depression. The more you sit, the higher your chances of feeling anxious or depressed.
Studies from the Semel Institute for Neuroscience and Human Behavior at the University of California Los Angeles (UCLA) show that sitting a lot can affect the brain. Through MRI scans, researchers found that the more hours people spent sitting each day, the thinner the tissue in their medial temporal lobe (MTL), which includes the hippocampus. The hippocampus is largely responsible for storing and accessing memory. This means fewer new brain cells are made, which can hurt memory over time.
Interestingly, regular exercise alone doesn’t fix the problem. Even if you exercise a lot, sitting for long periods still poses a risk. Taking short, frequent breaks can help.
Research shows that people who stand up or move around every 30 minutes have about half the risk of anxiety and depression compared to those who don’t take breaks. [1]
How To Break the Cycle: Actionable Solutions for Everyone
Whether you’re an office worker, a gamer, or a driver, breaking the cycle of prolonged sitting is vital for your health. Begin by integrating small changes such as using a standing desk.
Regular breaks to move around are also essential. Incorporating light exercises into your routine can significantly reduce the risks associated with excessive sitting.
These adjustments make a noticeable difference, promoting better overall health.
Office Workers
Office workers can break the habit of sitting all day by adding regular movement and activity into their daily routines. Start by taking short breaks every hour to stand up, stretch, or take a quick walk. Setting reminders on your computer or phone can help you remember to move.
Here are some practical tips:
Use a standing desk: You can switch between sitting and standing, which reduces the time you spend in one position.
Walking meetings: Instead of sitting in a conference room, walk during meetings. Walking can help you think better and stay active.
Desk exercises: Simple exercises like leg raises, shoulder rolls, or desk push-ups can be done at your desk.
Creating a more active work environment helps your physical health and also boosts productivity and mental well-being. Employers can help by providing resources like standing desks or organizing fitness classes. Also, using fitness trackers can help you monitor your activity and meet your movement goals.
Gamers
Gamers need to move more to stay healthy, just like office workers. Sitting for a long time can cause health problems like deep vein thrombosis, high blood sugar, high cholesterol, and increased body fat.
Here are some simple ways to stay healthy:
Take frequent breaks: Try to get up and move for 5-10 minutes every hour. You could walk to the kitchen for a drink.
Exercise daily: Spend at least 30 minutes a day exercising. You can cycle, do calisthenics, or have a short workout to help your body.
Use a standing desk: Switch between sitting and standing during the day to avoid being still for too long.
Make sure your workstation is set up right. Raise your monitor to eye level and use an external keyboard to help with good posture. This can stop you from hunching over.
Building healthy habits is important. Make moving a regular part of your day. Set reminders to take breaks and focus on your physical health.
Balancing small activities throughout the day is key for your long-term health and well-being.
Drivers
As a truck driver, it’s important to break the habit of sitting for long hours. Sitting for too long can cause health problems like obesity, heart disease, and muscle pain. But, there are simple steps you can take to stay healthy.
First, use your breaks wisely. Take a 10-30 minute walk or go to a nearby park to get some exercise and fresh air. Even a little bit of movement can help. Set a timer to remind you to move around every 30-60 minutes. Standing up helps your blood flow, gives you more energy, and makes you feel better.
Here are some easy tips:
Add short activities: Even a 5-10 minute walk can help.
Choose good distractions: During breaks, take a walk or stretch instead of looking at your phone.
Plan your day: Make a to-do list at the end of each day to stay focused and organized.
Micro-movements: List of simple exercises that can be done at one’s desk throughout the day.
Counteract the negative effects of prolonged sitting by incorporating micro-movements into your daily routine.
Simple exercises like stretches, strength exercises, cardiovascular activities, and breathing exercises can be done right at your desk.
Explore these practical and effective options to stay active and healthy throughout the workday.
Stretches and Flexibility Exercises
Ever wondered how you can keep your body flexible and reduce stiffness right at your desk? Sitting for long periods can be hard on your body, but doing simple stretches and flexibility exercises can help.
Here are a few easy movements you can do without leaving your workspace:
Neck Rolls: Lean your head forward, then rotate it in a circle for 10-15 seconds. Switch direction and repeat. This helps reduce tension in your neck and shoulders.
Lower Back Stretch: Stand up and gently reach for your toes. Hold this position for 10-30 seconds. This stretch can help ease stress in your lower back and improve flexibility.
Spinal Twist: Sit sideways in your chair and hold the backrest with both hands. Twist your body towards the back of the chair and hold for 10 seconds. Then switch sides. This exercise is good for your spine and can help reduce back pain.
These simple exercises can make a big difference in how your body feels during the day.
Strength Exercises
Adding strength exercises to your daily routine can be easy and helpful, even while seated at your desk. These small movements can help you fight the bad effects of sitting too long, like weak muscles and poor blood flow.
Here are some simple exercises you can do without leaving your workspace:
Seated Core Bracing: Sit up straight, tilt your hips a bit forward, and pull your belly button in. Hold for 10-15 seconds, relax, and repeat 5 times.
Marching Core: Sit on the edge of your chair, tighten your stomach muscles, and lean back a little while keeping your back straight. For an extra challenge, lift one foot at a time. Hold for 10-15 seconds, relax, and repeat 5 times.
Shoulder Blade Pinches: Sit up straight and pinch your shoulder blades together like you’re squeezing a pencil between them. Relax and repeat 20 times.
These exercises help keep your muscles strong and improve your posture and overall health. By adding these simple moves to your day, you can fight the harmful effects of sitting too much. Remember, small actions can lead to big changes.
Cardiovascular Exercises
Improving your heart health while at your desk is possible with simple movements. These exercises can fit into your daily routine and help reduce the bad effects of sitting too long.
Here are three easy exercises you can try:
Jogging in place: Stand up and jog in one spot for 1-2 minutes. This quick exercise raises your heart rate and can be done without disturbing your workspace.
Desk push-ups: Place your hands on the edge of your desk and do push-ups while keeping your body straight. Aim for 10-15 repetitions to work your upper body and boost your heart rate.
Chair dips: Sit on the edge of your chair, grip the seat, extend your legs, and lower your body towards the floor. Push back up and repeat 5-10 times. This targets your triceps and improves blood flow.
Adding these simple exercises to your workday can improve your health. They’re quick, effective, and need no special equipment. This makes it easy to stay active throughout the day.
Breathing Exercises
To reduce stress and improve focus while at your desk, try simple breathing exercises like the 4-7-8 technique. This exercise involves breathing in for 4 counts, holding the breath for 7 counts, and then exhaling for 8 counts. It helps calm your mind and boost concentration without leaving your chair.
Breathing exercises can help manage the bad effects of sitting for a long time. When you sit for too long, your body’s processes slow down. You may also have less blood flow and more muscle tension. Breathing exercises can help by making you relax and getting more oxygen into your body.
Another easy technique is diaphragmatic breathing. Sit up straight, put one hand on your chest and the other on your belly. Breathe deeply through your nose. Make sure your belly rises more than your chest. This helps your diaphragm work better, reduces muscle tension, and improves posture.
These small movements are easy to add to your daily routine. They can make a big difference in how you feel during the day. Take a few moments each hour to practice these exercises and notice the improvement in your overall well-being.
Making Movement a Habit: practical strategies to integrate movement into your day
Creating new habits takes time, but with some planning, you can add more movement to your daily routine. Start with small, easy goals and build up slowly. Here’s a simple schedule to get you started:
Time
Activity
9:00 AM
Start work, sitting
10:30 AM
Stand up and stretch for 5 minutes
12:00 PM
Lunch break – eat standing or take a walk
2:00 PM
Switch to standing desk or desk exercises
3:30 PM
Take a quick walking break
5:00 PM
End of workday
Technology can help remind you to move. Smartwatches and fitness trackers often alert you when you’ve been sitting too long. There are also apps that send reminders to take movement breaks.
Small changes can make a big difference. Stand while talking on the phone, take the stairs instead of the elevator, or walk to a colleague’s desk instead of emailing. Add these steps gradually, and moving more will become a natural part of your day. This approach not only breaks up sitting time but also improves your overall well-being.
Recent studies on the dangers of sitting or the benefits of movement
Adding movement to your daily routine is important. Recent studies show that sitting too much can be harmful, and being active has many benefits.
A study from the University of California, San Diego found that sitting for more than 11 hours a day raises the risk of death by 57%, compared to sitting less than 9.5 hours. Even regular exercise can’t fully remove these risks.
Another study in the British Journal of Sports Medicine says that just 22 minutes of exercise each day can help reduce the bad health effects of sitting too much. Each extra 10 minutes of activity per day lowers the risk of death by 15-35%.
The Mayo Clinic’s research shows that sitting for long periods is linked to metabolic syndrome. This includes obesity, high blood pressure, high blood sugar, and bad cholesterol levels. These problems increase the chances of heart disease, stroke, and type 2 diabetes.
A study in JAMA Open Network found that people who sit most of the day at work have a 16% higher risk of death from all causes and a 34% higher risk of heart disease. Adding just 15-30 minutes of daily physical activity can help reduce these risks.
Conclusion
Make movement a priority in your daily routine to counteract the effects of prolonged sitting. Integrate micro-movements like desk exercises, take regular breaks to stand, stretch, or walk, and consider using standing desks. These small changes can enhance your metabolism, boost circulation, and improve mental well-being.
Take action today: start incorporating these tips into your routine for better health and quality of life.
How Much Do You Sit? – Interactive Quiz
How Much Do You Sit? – Interactive Quiz
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1. Promotes Strong Immune System
Turkey tail mushroom contains polysaccharides, which are known to stimulate the immune system by increasing the production of white blood cells and enhancing their activity. [1][2]
Studies suggest that polysaccharides, which have medicinal properties and low toxicity, could be an excellent alternative to traditional antiviral drugs that often have side effects or become less effective due to virus mutations. [3]
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Turkey tail mushroom has been extensively studied for its anti-cancer properties. It contains compounds called beta-glucans, which have been shown to inhibit tumor growth and enhance the effectiveness of chemotherapy drugs.
In fact, a Chinese study looked at whether the use of Turkey Tail mushroom (Yun Zhi in Chinese), can help cancer patients live longer. [4]
The researchers analyzed data from 13 different studies that compared Turkey Tail mushroom to a placebo in cancer patients.
They found that patients who took Yun Zhi had a significant survival advantage compared to those who only received conventional anti-cancer treatments.
Specifically, patients with breast cancer, gastric cancer, or colorectal cancer who received chemotherapy and Turkey Tail mushroom had a higher 5-year survival rate.
The study concluded that Turkey Tail mushroom has the potential to benefit cancer patients.
Medicinal mushrooms have a long history of use in Asia for the treatment of infections, pulmonary diseases, and cancer. Clinical trials have demonstrated their safe use as adjuncts to standard cancer treatments. [5]
Mushroom extracts are available as dietary supplements, but the FDA has not approved them as a treatment for cancer or any other medical condition.
3. Promotes Gut Health
The prebiotic fibers present in turkey tail mushroom help promote the growth of beneficial gut bacteria, leading to better digestion and absorption of nutrients.
In a study, researchers tested Turkey Tail’s extract, PSP, on human fecal microbiota and found that it increased levels of beneficial bacteria like Bifidobacterium and Lactobacillus, while reducing harmful bacteria like Clostridium and Staphylococcus.
PSP also increased the concentration of organic acids and lowered pH, indicating prebiotic-like activity. This study concludes that Turkey Tail mushroom extract may have health benefits by altering gut microbiota. [6]
Another study compared how a prebiotic supplement made from Turkey Tail mushroom extract and an antibiotic affect the gut microbiome.
24 healthy people took a prebiotic called polysaccharopeptide, the antibiotic amoxicillin, or nothing. Stool samples showed the prebiotic led to beneficial changes in gut bacteria.
The antibiotic caused harmful changes that lasted over a month after stopping the drug. The results show prebiotics can positively modulate gut bacteria, while antibiotics disrupt the microbiome in long-lasting ways. [7]
4. Boosts Athletic Performance
Turkey tail mushroom is rich in antioxidants like ergothioneine that protect against oxidative stress caused by intense physical activity. This helps reduce muscle damage and fatigue while improving endurance levels.
A study made by Chinese researchers found that supplements containing Turkey Tail (or Coriolus versicolor mycelia (CVM) as it is mentioned in the study) improved exercise performance and reduced fatigue in mice.
More specifically, mice given CVM supplements for 4 weeks had stronger grip strength and could swim longer before tiring.
Their blood also showed less lactate, ammonia, and creatine kinase after exercise, indicating less fatigue. Higher doses of CVM led to greater benefits. These results suggest CVM supplements can enhance athletic performance and decrease tiredness from physical activity in a safe, natural way. [8]
5. Neuroprotective Benefits
Research suggests that turkey tail mushrooms can protect our brain and neurons decline that often lead to unwanted conditions such as Alzheimer’s disease.
In fact, a report written by neuroscientists at the Alzheimer’s Drug Discovery Foundation (ADDF) summarizes that compounds in turkey tail mushrooms have immunomodulatory and antioxidant properties. It further proceeds that these compounds may be neuroprotective. [9]
Another study tested a combination of ginkgo flavonoids (from Gingko Biloba) and Coriolus versicolor polysaccharides in a mouse model of Alzheimer’s disease. The combination improved memory and reduced brain inflammation and oxidation in the mice.
Tests showed the mice had better memory. Their brains had less inflammation and higher levels of antioxidants. Staining of brain tissues showed less damage. The results suggest this combination of natural compounds may help prevent or treat Alzheimer’s disease by reducing inflammation and protecting brain cells from damage. [10]
Finally, another study found that patients with Meniere’s disease have high levels of oxidative stress and cellular stress. Patients who took a supplement made from the Turkey tail mushroom had lower oxidative stress and higher levels of protective stress response proteins.
The findings suggest that the mushroom supplement helped the patients’ cells cope better with damage and stress. [11]
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Polysaccharides present in turkey tail mushroom can help regulate blood sugar levels and improve insulin resistance in type 2 diabetes. [12]
In studies with diabetic rats and muscle cells, Turkey Tail extract lowered blood sugar, increased glucose uptake, and improved insulin signaling.
Turkey Tail extract activated key pathways involved in insulin action. These results suggest Turkey Tail could benefit diabetics, especially those with additional health issues, by reducing diabetes complications and improving immunity.
Another study investigated the effects of extracellular polysaccharopeptides (ePSP) obtained from Turkey Tail mushroom on oxidative stress and glucose homeostasis in type 2 diabetes mellitus (T2DM) rats. [13]
The results showed that oral administration of TV-ePSP attenuated elevations in blood glucose levels and insulin resistance indices, and alleviated oxidative stress in T2DM rats. The study suggests that TV-ePSP may have beneficial effects in preventing the development of diabetic complications in T2DM patients.
7. Promotes Healthy Aging
Turkey Tail Mushroom’s high antioxidant content helps prevent cellular damage caused by free radicals thus promoting healthy aging.
There are hundreds of research papers and article online about the role of antioxidants in Anti-Aging or even healthy aging. When referring to healthy aging, we mean aging in a way where you have your brain functioning good and you can be self-sustain – without the need of others to help you live you elderly years.
One such research says that reactive oxygen species (ROS) – or free radicals as more commonly known – cause oxidative stress and accelerate skin aging.
UV exposure increases ROS in the skin, leading to wrinkles and age spots. Antioxidants help prevent skin aging by reducing ROS. This study reviewed how ROS form and are eliminated in the body. It shows how ROS damage the skin and discusses how antioxidants protect the skin and slow aging. In short, antioxidants can help combat the effects of sun exposure and keep skin looking youthful. [14]
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Turkey Tail Mushrrom is believed to improve bone properties by decreasing bone resorption and improve vone formation.
One study looked at how Turkey Tail Mushroom (Trametes versicolor, also known as Yunzhi) affects bones in diabetic rats.
The rats were fed either a normal or high-fat diet, and some were given TVP by mouth. TVP reduced blood sugar levels and improved bone health in the rats with diabetes.
The results suggest that TVP may help protect bones in people with diabetes by controlling blood sugar levels. [15]
Another study investigated whether extracts from culinary mushrooms – such as Turkey Tail – could help prevent or treat osteoporosis.
In lab tests, extracts from several mushrooms inhibited bone loss and promoted bone formation. Two mushroom blends were then fed to rats with osteoporosis.
Although the mushrooms did not prevent bone loss in the long bones, they significantly reduced bone loss in the spine.
The results suggest that mushroom extracts may help supplement or enhance standard osteoporosis drugs, potentially reducing side effects and slowing bone loss, especially in the spine. [16]
9. Protects DNA
Ergothioneine – an amino acid found abundantly within this fungus – is believed to be protective against DNA damage.
A study examined the antioxidant properties of ergothioneine, a naturally occurring amino acid. Ergothioneine effectively protected DNA and proteins from copper-induced oxidative damage. [17]
Another research found out that ergothioneine (EGT) can reduce inflammation and DNA damage.
Researchers found that EGT inhibits an enzyme called myeloperoxidase that produces harmful chemicals during inflammation. EGT also neutralized these chemicals better than vitamin C or glutathione. [18]
Finally, in a study published in the Scientific World Journal, the researchers evaluated the antioxidant and DNA-protective effects of extracts from three Trametes mushroom (Turkey Tail) species.
They found that extracts from the fruiting bodies and mycelium of T. versicolor, T. hirsuta, and T. gibbosa were not toxic to human white blood cells.
Several extracts showed an ability to protect cells from DNA damage caused by hydrogen peroxide. The T. versicolor extract had the strongest DNA-protective effect. [19]
Compounds within this fungi have hepatoprotective effects helping support liver health.
Researchers isolated a polysaccharide called PSP-1b1 from the mushroom Coriolus versicolor (Turkey Tail Mushroom). They broke down PSP-1b1’s chemical structure and found it contains several sugars.
These sugars were then given to mice and they found out that PSP-1b1 polysaccharides protects the liver from alcohol damage by reducing oxidative stress and improving the immune response.
The researchers concluded that PSP-1b1 could potentially be developed as a supplement to help prevent or treat liver disease in humans. [20] [21]
11. Has Adaptogenic Properties
It’s no secret that stress is off the charts these days. According to The New York Times, more than half of American adults (that’s 55%) experience occasional stress.
And get this: stress can seriously mess with our bod’s systems. Not cool.
But lucky for us, there’s a solution: functional mushrooms – like Turkey tail.
Turkey Tail mushrooms are adaptogens, meaning they help our bodies deal with all kinds of stressors – physical, biological, and chemical.
Adaptogens are substances capable of modulating our response towards stressors. Beta glucans present within these mushrooms exhibit adaptogenic properties .
β-Glucans are natural compounds found in bacteria, yeast, and plants. They have beneficial effects on the immune system and may help fight infections and cancer.
They work by interacting with the hypothalamic-pituitary-adrenal (HPA) axis to keep our cortisol levels stable and bring us back to balance.
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12. May Boost Immunity In Pets
Did you know that medicinal mushrooms can be a totally rad alternative for pets? These high-quality supplements are seriously powerful when it comes to boosting the immune system, without any of those gnarly side effects you can get from pharmaceuticals.
And get this – humans hardly ever experience any unwanted effects from using these shrooms. On the rare occasion that someone does have a reaction, it’s usually just a mild upset stomach or a bit of itching.
More and more holistic vets are getting on board with using medicinal mushrooms to help their furry patients thrive. They’re safe, healthy, and super easy to give to your pet.
And since Turkey Tail shroom is all about boosting your or your pet’s immune system. It gets those cells pumping that fight off invaders and abnormal cells (like cancer), and it also helps send messages to your immune system through cytokines.
Bottom line: turkey tail = healthy immune system and happy, long life!
If you’re gonna go for it, just make sure you get your mushroom extract from a legit source. Look for products that are pure and organic, with no extra fillers or anything like that.
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As with anything in this planet, when over-usage comes into play, possible side effects might kick in. Here’s what could happen if you “chow down” too many Turkey Tail Mushrooms:
You might experience tummy troubles like bloating, gas, or diarrhea.
You could feel nauseous if you eat too many.
Some people may have an allergic reaction to Turkey Tail Mushrooms, which could cause itching, swelling, or difficulty breathing.
If you have any health conditions or are on medication, it’s always a good idea to check with your doctor before adding new foods or supplements to your diet.
But honestly, these mushrooms are generally considered safe for most people to consume in moderate amounts. It’s when you start eating a whole bunch of them that you might run into problems.
One thing to keep in mind is that some people may have an allergic reaction to Turkey Tail Mushrooms. If you notice any itching, swelling, or difficulty breathing after eating them, stop consuming them immediately and seek medical attention.
And of course, if you’re on any medications or have any health conditions, it’s always a good idea to check with your doctor before adding any new foods or supplements to your diet.
Bottom Line
These little fungi really pack a punch when it comes to health benefits. If you’re thinking of trying them out, I highly recommend it.
Start with a small dose to see how your body responds, then work your way up. You can find turkey tail mushrooms online or in some health food stores. Across this article, you’ve might seen some advertisements from our partners.
Give them a shot—what have you got to lose? Stay curious and keep exploring the world of medicinal mushrooms. There’s so much natural healing power in them!
By the way, here’s a 10 minute video that explains E-V-E-R-Y-T-H-I-N-G there is to know about Turkey tail mushrooms if you want to learn more about them..
Pavlos Giorkas is an experienced author with over 9 years of experience in writing content for various online publications. He loves researching about food, nutrition, alternative health and longevity. He believes that mainstream health is broken and fails to deliver what it promises. Among other things, he likes writing about internet marketing, software reviews, crypto and consumer technology.
