Lion’s Mane Mushroom: Benefits, Side Effects and Supplement Options

Lion's mane is a mushroom known for its health benefits, including its potential to support brain function and improve overall well-being. In this article, we’ll explore what lion's mane is, its benefits, possible side effects, and how to use it to supplement your diet. Whether you want to enhance cognitive health or reduce inflammation, lion's mane mushroom offers a range of positive effects.

Key takeaways

• Lion's mane is praised for its potential to enhance brain function, memory, and focus, making it a great choice for anyone looking to support mental clarity.
• Beyond brain health, lion's mane offers a wide range of health benefits, including immune system support, protection against ulcers, and improved heart and digestive health.
• While generally safe, some people may experience mild side effects like digestive discomfort or allergic reactions. Always monitor your body's response when trying new supplements.
• Lion's mane comes in capsules and powder form, so you can choose the option that best suits your lifestyle.
• A typical dose ranges from 500 to 1000 mg of lion's mane extract or 1 to 2 teaspoons of powder daily, but it’s important to follow the manufacturer's guidelines.
• People with mushroom allergies, pregnant or breastfeeding women, and those on certain medications should consult their doctor before using lion's mane.

What is lion's mane?

Lion's mane, also know as yamabushitake, bearded tooth fungus, or bearded hedgehog, is a distinctive mushroom, recognized for its long, white spines that resemble a lion's mane. Scientifically known as Hericium erinaceus, it has been used in traditional medicine for centuries in Asia for its potential to promote overall health. 

Lion's mane typically grows on hardwood trees, particularly oak, beech, and maple, in temperate forests. It thrives in moist, shaded environments and is most commonly found in late summer to fall. Today, lion's mane mushroom supplements are widely available in supplement form, including powder and capsules.

10 lion's mane benefits

Lion's mane mushroom is not just an intriguing fungus. It's also packed with a variety of health benefits. Let’s explore some of the most notable benefits of incorporating lion's mane into your wellness routine and answer the question: what is lion's mane good for?

May protect against dementia

Recent studies suggest that the benefits of lion’s mane include improving mild cognitive impairment. The mushroom contains compounds that may stimulate the growth of brain cells and improve memory and cognition. Research indicates that it may even slow down the progression of Alzheimer's disease by enhancing nerve growth factor (NGF) production, which is essential for brain health [1][2].

Eases mild symptoms of depression and anxiety

Lion's mane may also support mental health. Studies have shown that it can help alleviate mild symptoms of depression and anxiety. The mushroom's compounds help promote the regeneration of nerve cells, which is crucial for mental clarity and emotional stability. As a natural mood booster, lion's mane could be a great addition to those seeking a more balanced state of mind [3][4].

Speeds recovery from nervous system injuries

Another significant lion's mane mushroom benefit is its potential to aid in the recovery of nervous system injuries. It has neuroprotective properties that may promote the healing of damaged nerve cells, which is vital for faster recovery after trauma or injury. Some studies suggest that regular use of lion's mane could improve nerve regeneration, improving the body’s natural repair process [5][6].

Supports digestive health by protecting against ulcers

Lion's mane has shown promise in promoting digestive health by protecting the stomach lining and reducing the risk of ulcers. Its compounds can reduce inflammation in the digestive tract, potentially easing conditions like gastritis. By promoting the growth of healthy stomach cells, lion's mane may play an essential role in maintaining a healthy gut [7][8][9].

RELATED: How Medicinal Mushrooms Can Boost Your Microbiome

Reduces risk of heart disease

One of the more surprising benefits of lion's mane is its potential impact on heart health. Research suggests that it may help reduce cholesterol levels and improve circulation, which can lower the risk of heart disease. The mushroom's antioxidant properties also contribute to healthier blood vessels and lower blood pressure [10][11].

Helps manage diabetes symptoms

For those managing diabetes, lion's mane may offer some relief. Studies have shown that it can help regulate blood sugar levels, improve insulin sensitivity, and reduce inflammation associated with diabetes [12][13].

May help fight cancer

Emerging studies suggest that lion's mane mushroom may have anti-cancer properties. Some research indicates that it can slow the growth of cancer cells. Although more research is needed, this potential benefit highlights lion's mane as a promising natural supplement [14][15].

Reduces inflammation and oxidative stress

Chronic inflammation and oxidative stress are linked to many diseases. Lion's mane contains powerful antioxidants that can help combat both. By reducing oxidative stress, the mushroom may promote healthier cells and protect against a range of conditions, from heart disease to autoimmune disorders [16].

RELATED: What Are Longevity Supplements And Do You Need Them?

Boosts the immune system

Lion's mane is known to have immune-boosting properties. Its bioactive compounds help stimulate the immune system, making it more efficient at fighting off infections. A stronger immune system means fewer illnesses and better overall health [17][18].

Improves wound healing

Lion's mane may also promote faster healing of wounds. Its anti-inflammatory properties help reduce swelling and encourage tissue regeneration, which can lead to quicker recovery from injuries [19][20].

Lion's mane mushroom side effects

While lion's mane is generally considered safe for most people, it has some potential side effects to be aware of. These can include mild digestive discomfort, skin rashes, or allergic reactions. If you experience any adverse effects, it’s best to stop using the supplement and consult with a healthcare professional.

Lion's mane supplement forms

Lion's mane is available in various forms, making it easy to incorporate into your daily routine. The two most common forms include:

• Lion's mane capsules. Convenient and easy to take, capsules offer a precise dosage of lion's mane extract.
• Lion's mane powder. You can easily add lion's mane extract powder to smoothies or drinks and adjust the dosage as needed.

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How much lion's mane should I take?

The recommended dosage of lion's mane varies depending on the form of the supplement you choose. Typically, a daily dose of 500 to 1000 mg of lion's mane extract is considered safe and effective.

For lion's mane powder, aim for about 1 to 2 teaspoons per day. Always follow the manufacturer's guidelines or consult a healthcare provider to determine the best dose for your needs.

Who should not take lion's mane?

While lion's mane is generally safe, some groups of people should exercise caution. Individuals with mushroom allergies should avoid lion's mane because it could trigger allergic reactions.

Pregnant and breastfeeding women should also consult a doctor before taking lion's mane because there isn’t enough research on its safety during these periods.

People taking medications for diabetes or blood pressure should also consult their healthcare provider to avoid any potential interactions.

FAQ

What does lion's mane do for the body?

Lion's mane has a wide range of benefits, including cognitive support, immune system enhancement, and digestive health promotion. It’s known for improving memory, reducing inflammation, and even helping with mild anxiety and depression.

What is the downside of lion's mane?

The main downside of lion's mane is the possibility of mild side effects, such as digestive issues or allergic reactions, though these are rare. It's important to monitor your body’s response when first introducing it to your routine.

How much lion’s mane is too much?

While lion’s mane is generally well tolerated, excessive intake may lead to digestive discomfort or mild side effects. It’s best to follow dosage guidelines provided by the manufacturer.

Is lion’s mane safe?

For most people, lion’s mane mushroom supplement is safe when taken in recommended doses. However, individuals with allergies or medical conditions should consult a healthcare professional before use.

Is lion's mane like Adderall?

While both lion's mane and Adderall affect brain function, they do so in very different ways. Lion's mane is a natural supplement that may enhance cognitive function and reduce mental fog, whereas Adderall is a prescription medication used to treat ADHD.

Which is better, ashwagandha or lion's mane?

Both ashwagandha and lion's mane have unique benefits, but they serve different purposes. Ashwagandha is primarily used for stress reduction and anxiety relief, while lion's mane is best known for its cognitive benefits and potential to support brain health.

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References

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[2] Lai, P. L., Naidu, M., Sabaratnam, V., Wong, K. H., David, R. P., Kuppusamy, U. R., Abdullah, N., & Malek, S. N. (2013). Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International journal of medicinal mushrooms, 15(6), 539–554. https://doi.org/10.1615/intjmedmushr.v15.i6.30  

[3] Ryu, S., Kim, H. G., Kim, J. Y., Kim, S. Y., & Cho, K. O. (2018). Hericium erinaceus Extract Reduces Anxiety and Depressive Behaviors by Promoting Hippocampal Neurogenesis in the Adult Mouse Brain. Journal of medicinal food, 21(2), 174–180. https://doi.org/10.1089/jmf.2017.4006 

[4] Docherty, S., Doughty, F. L., & Smith, E. F. (2023). The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 15(22), 4842. https://doi.org/10.3390/nu15224842 

[5] Szućko-Kociuba, I., Trzeciak-Ryczek, A., Kupnicka, P., & Chlubek, D. (2023). Neurotrophic and Neuroprotective Effects of Hericium erinaceus. International journal of molecular sciences, 24(21), 15960. https://doi.org/10.3390/ijms242115960 

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[7] Diling, C., Xin, Y., Chaoqun, Z., Jian, Y., Xiaocui, T., Jun, C., Ou, S., & Yizhen, X. (2017). Extracts from Hericium erinaceus relieve inflammatory bowel disease by regulating immunity and gut microbiota. Oncotarget, 8(49), 85838–85857. https://doi.org/10.18632/oncotarget.20689

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[13] Liang, B., Guo, Z., Xie, F., & Zhao, A. (2013). Antihyperglycemic and antihyperlipidemic activities of aqueous extract of Hericium erinaceus in experimental diabetic rats. BMC complementary and alternative medicine, 13, 253. https://doi.org/10.1186/1472-6882-13-253 

[14] Blagodatski, A., Yatsunskaya, M., Mikhailova, V., Tiasto, V., Kagansky, A., & Katanaev, V. L. (2018). Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy. Oncotarget, 9(49), 29259–29274. https://doi.org/10.18632/oncotarget.25660 

[15] Patel, S., & Goyal, A. (2012). Recent developments in mushrooms as anti-cancer therapeutics: a review. 3 Biotech, 2(1), 1–15. https://doi.org/10.1007/s13205-011-0036-2 

[16] Mori, K., Ouchi, K., & Hirasawa, N. (2015). The Anti-Inflammatory Effects of Lion's Mane Culinary-Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes) in a Coculture System of 3T3-L1 Adipocytes and RAW264 Macrophages. International journal of medicinal mushrooms, 17(7), 609–618. https://doi.org/10.1615/intjmedmushrooms.v17.i7.10 

[17] Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., Zhou, Y., & Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food & function, 8(3), 1020–1027. https://doi.org/10.1039/c7fo00071e 

[18] Diling, C., Chaoqun, Z., Jian, Y., Jian, L., Jiyan, S., Yizhen, X., & Guoxiao, L. (2017). Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut Microbiota. Frontiers in immunology, 8, 666. https://doi.org/10.3389/fimmu.2017.00666 

[19] Sharifi-Rad, J., Butnariu, M., Ezzat, S. M., Adetunji, C. O., Imran, M., Sobhani, S. R., Tufail, T., Hosseinabadi, T., Ramírez-Alarcón, K., Martorell, M., Maroyi, A., & Martins, N. (2020). Mushrooms-Rich Preparations on Wound Healing: From Nutritional to Medicinal Attributes. Frontiers in pharmacology, 11, 567518. https://doi.org/10.3389/fphar.2020.567518 

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