24 Oct The Health Benefits of Lion’s Mane Mushroom for Brain Immunity and Wellness
Lion’s mane (Hericium erinaceus) is a type of medicinal mushroom. Long used in traditional Chinese medicine, lion’s mane is widely available in fresh, dried, and supplement form. Scientific research shows that lion’s mane contains a number of health-promoting substances, including antioxidants and beta-glucan.
Health Benefits of Lion’s Mane
Proponents claim that lion’s mane can help with a variety of health problems, including:
- Alzheimer’s disease
- Anxiety
- Depression
- High cholesterol
- Inflammation
- Parkinson’s disease
- Ulcers
So far, research on the specific health effects of lion’s mane is fairly limited. However, findings from animal-based research, test-tube studies, and small clinical trials indicate that lion’s mane may offer certain health benefits, including support for neuronal health.
Brain Function
Lion’s mane may benefit older adults with mild cognitive impairment, according to a small study published in Phytotherapy Research in 2009. For the study, researchers assigned 30 older adults with mild cognitive impairment to take either lion’s mane extract or a placebo every day for 16 weeks. In cognitive tests given at weeks eight, 12, and 16 of the study, members of the lion’s mane group showed significantly greater improvements compared to members of the placebo group.
In a more recent study (published in Biomedical Research in 2011), scientists examined the effects of lion’s mane on brain function in mice. Results revealed that lion’s mane helped protect against memory problems caused by the buildup of amyloid beta (a substance that forms the brain plaques associated with Alzheimer’s disease).4 Studies have also shown a possible neuro-protective effect against ischemic stroke.
The National Center for Complementary and Integrative Health (NCCIH) cautions that while some small preliminary studies on the impact of natural supplements on cognitive function have shown modest effects, “direct evidence is lacking.” Claims made to the contrary are not supported by evidence.
Depression and Anxiety
Research to date suggests that Lion’s mane may help alleviate depression and anxiety. For example, a 2020 review of the literature called Lion’s mane “a potential alternative medicine for the treatment of depression.”
Likewise, a 2021 research review detailed several studies that showed significant anti-anxiety effects. Lion’s mane appears to offer “neuroprotective functions, cytotoxicity, anticarcinogenic, antidiabetic, antimicrobial, and herbicidal activities,” as well.
Cancer
Preliminary research suggests that lion’s mane shows promise in protection against cancer. For example, in a 2011 study published in Food & Function, tests on human cells revealed that lion’s mane may help knock out leukemia cells.
In addition, a 2011 study published in the Journal of Agricultural and Food Chemistry found that lion’s mane extract helped reduce the size of cancerous colon tumors in mice.10 The study’s findings suggest that lion’s mane may help fight off colon cancer, in part by increasing activity in certain cells involved in the immune response. Another study found that the extract might help reduce the spread of colon cancer cells to the lungs.11 However, it’s too soon to tell whether lion’s mane can help prevent or reduce cancer in humans.
Diabetes
Studies in animals support the use of lion’s mane mushrooms in managing diabetes.1213 The mushrooms may improve metabolic function by helping to regulate glucose and insulin levels.
Possible Side Effects of Lion’s Mane
Little is known about the safety of long-term use and side effects of lion’s mane supplements.5 However, there’s some concern that lion’s mane may aggravate symptoms in people with allergies and asthma. Therefore, it’s important to consult your physician prior to using lion’s mane or any other supplement, especially if you have a history of allergies, asthma, and/or any other medical condition.
How to Take Lion’s Mane
Lion’s mane hasn’t been studied enough to establish standard dosages and preparation.14 General guidelines follow, but always heed your physician’s specific advice regarding medicines and supplements.
Dosage
Lion’s mane is commonly consumed in many Asian countries for medicinal and culinary purposes, but there are no consistent formulations or dosage recommendations. Follow the instructions on your package of lion’s mane closely.
Lion’s Mane Precautions and Interactions
Avoid using lion’s mane mushroom products if you’re pregnant. Not enough research has been done to determine if any dosage is safe during pregnancy.
If you take diabetes medications, be aware that Lion’s mane mushroom can lower your blood glucose levels too much. Keep a close eye on your readings.
Likewise, taking lion’s mane along with anticoagulant/antiplatelet drugs can cause blood clotting difficulties that can result in bleeding or bruising15.
Some people are allergic to lion’s mane. Seek medical help immediately if you notice throat swelling, breathing trouble, or other signs and symptoms after taking lion’s mane.
What to Look For When Buying Lion’s Mane
Watch out for products claiming proven health benefits in humans; the majority of research has been limited to animal studies.2 Some lion’s mane supplements have been marketed with unsupported claims, such as the promotion of weight loss, brain health, and the prevention of heart disease.
For example, in 2019, the Food and Drug Administration (FDA) sent a warning letter to Pure Nootropics, LLC, for making unsubstantiated claims about a variety of their products, including for their lion’s mane powder. The company was marketing the supplement as “great for brain injury recovery” and to “reduce symptoms of anxiety and depression.” Since then, the company has removed these specific claims from their marketing but continue to claim that the product “supports overall cognitive health.”16
Where to Find Lion’s Mane
Many big-box and specialty online and brick-and-mortar stores sell fresh, dried, and/or powdered Lion’s mane, as well as capsules, teas, and various forms of blends featuring the fungi. In nature, they tend to grow in logs, decaying wood, and tree wounds.
Other Questions About Lion’s Mane
Due to a lack of supporting research, it’s too soon to recommend lion’s mane for any specific health condition.2 If you’re considering the use of lion’s mane for a chronic condition, make sure to consult your physician before starting your supplement regimen. Self-treating a chronic condition with lion’s mane and avoiding or delaying standard care may have serious consequences.
If you’ve ever noticed pom-pom-shaped growths on the trunks of broadleaf trees like beech or oak, it might have been a lion’s mane mushroom (hericium erinaceus). Lion’s mane mushroom grows in forests across North America, Asia and Europe.
Lion’s mane is an herb that has been used for centuries for its many medicinal purposes, says Trista Best, a registered dietician, environmental health specialist and consultant with Balance One Supplements.
Continue reading to learn more about lion’s mane mushroom, including its history of traditional use in Chinese medicine, as well as potential health benefits that encompass supporting cognition and mood and reducing anxiety and depression
What Is Lion’s Mane Mushroom?
Lion’s mane is a mushroom with a history of both medicinal and culinary uses in Asia and Europe. Medicinal mushroom use dates back to 450 BCE when Greek physician Hippocrates discovered the potential anti-inflammatory properties of fungi as well as its role in wound cauterization, according to a 2017 study in the Journal of Restorative Medicine.
Lion’s mane grows on old or dead broadleaf tree trunks. Broadleaf trees shed their leaves seasonally and spread their seeds using a vessel, such as fruit.
Lion’s mane is composed of two parts: the visible fruiting body (the mushroom) and the mycelium, which is the bottom structure that resembles roots. Both the fruiting body and the root-like mycelium contain compounds that offer potential health benefits.
Lion’s Mane Health Benefits
The potential benefits of lion’s mane mushroom are numerous and span physical, cognitive and mental health. The mushroom is a source of natural bioactive compounds, which are health-promoting chemicals found in certain foods and plants. As a result, it exhibits disease-fighting properties, including anti-cancer, anti-microbial and antioxidant activity.
Research also suggests that lion’s mane may protect nerves from disease or decline, according to a 2015 abstract in the Journal of Agricultural and Food Chemistry. The same study concludes the mushroom displays additional health-promoting benefits, such as:
- Regulates blood sugar
- Reduces high blood pressure
- Promotes healthy energy levels and combats fatigue
- Helps to prevent excess blood lipid accumulation
- Protects heart health
- Slows biological aging
- Protects liver health
- Protects kidney health
Potential Alternative Treatment for Depression
Lion’s mane mushroom may be a potential alternative treatment for depression, according to a 2020 abstract in the Journal of Molecular Science. The abstract highlights three ways in which lion’s mane may ease depression symptoms:
- Helping ensure the presence of sufficient neurotransmitters
- Reducing the loss of nerve growth brought about by stressful situations
- Minimizing inflammation linked to depression.
Furthermore, research shows that people living with major depressive disorder may have lower nerve growth factor than non-depressed people, according to a 2015 meta-analysis in Neuropsychiatric Disease and Treatment[4]. Nerve growth factor helps nerve cells specialize, grow and remain healthy, which are important aspects of mood regulation.
A number of studies demonstrate that lion’s mane increases nerve growth factor, according to Lexi Watson, a doctor of pharmacology, functional medicine practitioner and founder of Oakley Wellness, a practice that specializes in brain health and optimal aging.
May Benefit Brain Health
Lion’s mane’s effect on nerve growth factor levels may enable it to help protect against disorders like Alzheimer’s disease that feature cognitive impairment.
Lion’s mane is a type of nootropic, meaning it contains compounds that improve brain health and function, according to Best.
“Some research has shown a benefit on certain measures of memory and cognitive function,” says Tod Cooperman, M.D., a dietary supplement researcher and president and founder of ConsumerLab.com, a health and nutrition product testing company. “But results have been inconsistent, and most improvements have been modest at best,” he adds.
For example, lion’s mane may be effective at improving symptoms of mild cognitive impairment, according to a placebo-controlled trial in Phytotherapy Research. In the trial, adults ages 50 to 80 took four 250-milligram powdered lion’s mane tablets three times daily for 16 weeks. Cognitive function scale testing showed that participants taking lion’s mane scored higher than the placebo group, and their cognitive ability improved with the duration of supplementation. Four weeks after discontinuing lion’s mane, their cognitive test scores decreased.
Promotes Brain Injury Recovery
A 2021 study in Antioxidants offers some promising research of lion’s mane for people who’ve experienced traumatic brain injury (TBI). The study found that both lion’s mane mushroom and coriolus versicolor (another type of mushroom also known as turkey tail) exhibit neuroprotective effects against the inflammation and oxidative stress often associated with TBI[6].
The neurodegeneration, or progressive breakdown of nerve cells, caused by TBI can lead to further conditions like Parkinson’s disease. Treatment with lion’s mane may reduce the impact of brain trauma and TBI complications like Parkinson’s disease.
Reduces Anxiety and Stress
Lion’s mane may help ease stress, according to Best, and a 2010 study in Biomedical Research provides some evidence to support this theory. The study examines the effects of lion’s mane on brain function and concludes that participants who ate cookies containing 0.5 grams of powdered lion’s mane (specifically the mushroom or fruiting body) for four weeks reported less anxiety than those who ate placebo cookies. The study authors theorize that the nerve growth effect of lion’s mane mushroom contributes to its anti-anxiety action.
Supports Gastrointestinal Health
Lion’s mane mushroom exhibits ulcer-inhibiting action, which research suggests may stem from its effect on the helicobacter pylori (H. pylori) bacteria. H. pylori can cause stomach issues including ulcers, according to a study in the Journal of Ethnopharmacology[7].
Does Lion’s Mane Have Side Effects?
If you have a medical condition or a history of asthma or allergies, consult your doctor before you try lion’s mane.
“Lion’s mane is generally well tolerated, but the most common side effects include gastrointestinal discomfort, nausea and a skin rash,” says Dr. Watson.
If you experience side effects, discontinue lion’s mane consumption until you’ve spoken with a health care provider. Hives, swelling, diarrhea and abdominal pain were symptoms of a potentially serious allergic reaction to lion’s mane mushroom, according to a 2022 case study in Annals of Allergy, Asthma & Immunology.
How to Use Lion’s Mane
Lion’s mane mushroom can be taken as a supplement form, such as in capsules or a powder, or used fresh as a culinary ingredient. When used for culinary purposes, lion’s mane mushroom has a mild flavor that allows it to blend with a variety of meals and may be used as a plant-based meat substitute or a supplemental powder stirred into coffee or tea.
Lion’s mane powder is also used in savory dishes like stew, or sweet beverages like hot chocolate. It can also be made into a tea by adding hot water to mushroom pieces or powder.
Lion’s Mane Dosage
As with any supplement, it’s important to take lion’s mane as directed by the manufacturer’s instructions and not to exceed the recommended dose unless directed to do so by a health care provider.
“Most studies have provided [participants with] about 1 gram of dried mushroom (although some have used mycelium [root-like structure] or a combination of the two [mycelium and fruiting body]) given three times daily,” says Dr. Cooperman
Dr. Watson takes a more conservative approach, recommending 250 to 500 milligrams up to three times a day with or without food. The brand she recommends, Om Organic Mushroom Nutrition, contains both mycelial biomass and the fruit body.
Avoid taking lion’s mane during pregnancy and lactation since there’s insufficient research to determine its safety. As with any supplement, speak to your health care provider to determine if lion’s mane is right for you and to determine the proper dosage for your health needs.
What to Look for When Purchasing Lion’s Mane
When purchasing lion’s mane, Dr. Cooperman recommends reading labels carefully. “Be aware that most research has focused on the portion of lion’s mane that grows above ground (the mushroom) as opposed to the part underground (the mycelium),” he says. “In our tests, we found that two out of eight lion’s mane products claim to be [made from the] mushroom but are actually mycelium, as confirmed in our testing. So a consumer needs to be sure they are getting a product that contains what they are expecting.”
Dr. Watson advises assessing the manufacturer when you’re considering a lion’s mane supplement. “I recommend taking lion’s mane from manufacturers who provide professional-grade supplements,” she says. “These companies work hard to ensure they use the best ingredients from the best sources and follow up their products with third-party testing. This ensures that what you put in your body is high quality, matches what it says on the label and will have the best chance of working for you,” she adds.
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