What is lion’s mane?
Although thought to be a single mushroom, there are in fact three species of lion’s mane, with Hericium erinaceus being the most widely available. Used therapeutically in traditional Chinese medicine and enjoyed as a food, lion’s mane may be eaten raw, dried or cooked and is available as a supplement in powder, liquid or capsule form, with more recent uses being as an ingredient in functional drinks and protein bars.
Supplements may be made from the dried and ground cap (fruiting body) of the mushroom or from its root network (known as a mycelium), whereas liquid supplements are extracts derived from the fruiting body. Despite our social media feeds being awash with the many benefits of these so-called functional mushrooms, there is currently not enough evidence to fully back many of these claims.
Health benefits of lion’s mane may include:
- A source of nutrition
- Contains anti-oxidant compounds
- May be anti-inflammatory
- May be anti-microbial
- May support brain health and function
- May maintain a sharper focus
- May improve memory
- May alleviate anxiety and depression
- May support immunity
Discover our full range of healthy benefit guides including the benefits of ashwagandha and the benefits of Ginkgo biloba.
9 potential benefits of lion’s mane mushrooms
1. A source of nutrition
Low in fat and calories, lion’s mane provides a useful source of protein as well as micronutrients including the B group of vitamins as well as minerals like potassium, zinc and manganese.
2. Contains antioxidant compounds
Studies suggest that lion’s mane is rich in active plant compounds, these have a protective antioxidant effect and may help reduce the impact of some chronic inflammatory diseases like heart disease, diabetes and kidney disease.
3. May be anti-inflammatory
Bioactive compounds in lion’s mane also appear to demonstrate powerful anti-inflammatory properties. This may help minimise the impact of chronic inflammatory illnesses, including that relating to obesity.
4. May be anti-microbial
With encouraging anti-microbial activity against both bacterial and fungal pathogens, lion’s mane may be useful in our fight against antibiotic-resistant infections. Another area of note is that extracts of lion’s mane may help combat a bacteria called Helicobacter pylori, this germ is a primary cause of stomach ulcers and cancer.
5. May support brain health and function
Bioactive compounds, called erinacines, that are extracted from the mycelia and fruiting body of lion’s mane appear to cross the blood-brain barrier in rodents and stimulate nerve growth factor which has a neuroprotective effect potentially establishing new neuron connections. A human study found similar positive effects on brain function, suggesting lion’s mane might be a potential tool for helping to delay dementia.
6. May help maintain sharper focus
One small, limited 2023 study suggested supplementing with Lion’s mane may improve speed of brain function and reduce subjective stress in young, healthy individuals. In animals, these benefits are thought to relate to the active compounds erinacines, which appear to promote alertness and learning in mice.
7. May improve memory
A laboratory study examining some of the active compounds in lion’s mane, found they helped promote neural growth and memory in cultured brain cells. In particular, they appear to help promote spatial memory (i.e. how your brain recalls information about objects and their locations in relation to each other).
8. May alleviate depression and anxiety
In one 2010 study supplementation with lion’s mane was seen to alleviate anxiety and depression in mid-life women within just four weeks of use. Further studies, although using animal models, suggest lion’s mane may be effective in treating menopausal depression. That said, to date the research behind the anti-depressant effects of lion’s mane is still in its infancy and has not been validated or compared to conventional anti-depressant therapy.
9. May support immunity
Lion’s mane is a rich source of beta-glucans, this acts as a fuel source (prebiotic) for the beneficial bacteria in the gut and as such helps maintain bacterial balance and gut health. Animal studies have supported the immune benefits of lion’s mane, through increasing the immune activity in the intestines and in so doing providing protection from infection.
Potential side effects
There’s little data on the safety of lion’s mane and on any side effects, although prolonged use may be associated with mild stomach issues such as nausea, vomiting or diarrhoea, although this was reported in less than 10 per cent of consumers. Those with known allergies to fungi, should avoid lion’s mane to prevent allergic reactions,
Dosage
There is no standard dose and the amount to be taken may depend on your age, general health and overall goal. A typical dose may be 1000-3000mg per day, taken at any time of the day, although divided doses may be most beneficial. Studies looking at improvements in cognition suggest a higher dose 3000-5000mg per day per day may be appropriate. There is currently a need for long-term human studies to confirm and establish safe dosage guidelines.
How long does lion’s mane take to work?
Results will depend on your intended health goal, however in one study, lion’s mane took just four weeks to work, helping alleviate mild depression and anxiety.
Is lion’s mane safe?
Although lion’s mane has not been subjected to safety trials it is described as being well tolerated, with few side effects. However, most of the research has been demonstrated in cell culture or in animal models and not in humans.
Overall, what are lion’s mane mushrooms good for?
Lion’s mane mushroom and its extracts may have a number of health benefits. Animal models suggest cognitive benefits including supporting nerve repair, improving memory and alertness and alleviating mild anxiety and depression. Extracts from the mushroom have also been shown to have antioxidant, anti-inflammatory and anti-microbial properties and may support immune function. Despite these encouraging findings more clinical trials are needed to assess lion’s mane therapeutic application, as well as its long-term safety, and to identify any potential interactions with prescribed medication.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
source https://www.bbcgoodfood.com/health/nutrition/lions-mane-benefits
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