Hericium erinaceus, or the lion’s mane mushroom, is used to protect against dementia, relieve symptoms of depression, promote faster nerve cell recovery, protect against stomach ulcers, reduce inflammation, and support the immune system.It comes in many forms, ranging from teas and tinctures to capsules and powders.
Lion's mane is an edible mushroom from the tooth fungus family that grows on woody tree trunks. It's called lion's mane because it's large and shaggy. It has a long history and is popular in Asian countries due to its numerous nutritional and health benefits.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Lion’s Mane: Health Benefits of a Non-Psychoactive Mushroom
Possible health benefits of lion's mane include:
Protects Against Dementia
Lion’s mane mushroom provides many health benefits, but there are two plant compounds (hericenones and erinacines) in particular that are neuroprotective. Experts say these plant compounds found in lion's mane can generate new brain cells and protect against neurodegeneration associated with Alzheimer’s and Parkinson’s diseases. More research involving humans is necessary to fully determine the potential of lion's mane for neurodegenerative diseases.
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Relieves Symptoms of Depression
Experts have suggested lion’s mane mushroom nutrients could serve as a potential alternative treatment for people experiencing depression. One literature review of studies shows many of the studies regarding the use of lion’s mane for depression are conducted on mice, which makes comparison with human mental health challenging.
The same review says clinical studies on humans are limited and small in sample size and have focused on lion's mane's potential for helping with depression symptoms related to menopause. In one case, depression symptoms including sleep issues in people with menopause were reduced after taking lion’s mane 80% mycelium extract and 20% fruiting body extract daily for eight weeks.However, even in human clinical trials, reviewers say the results are limited by a lack of control groups or rigorous study design.
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Mycelium is the root-like network from which mushrooms grow or fruit. The fruiting body is what you think of when you think of mushrooms. It's the part people purchase in grocery stores for culinary purposes. Mushroom supplements contain parts from both because together they provide the full spectrum of the plant's benefits.
Quickens Nerve Cell Recovery
Lion's mane is said to have regenerative capabilities, meaning its nutrients can help promote faster nerve cell recovery after injury. Experts say lion's mane is actually one of the few medicinal mushrooms out of some 2,000 different types known for its impact on nerve cell growth and health. However, like much of lion's mane research, the information available on the mushroom's health effects is based on animal studies.
Nerves
Protects Against Stomach Ulcers
Lion's mane has traditionally treated digestive diseases for thousands of years. In Chinese traditional medicine, it is taken specifically for gastrointestinal issues.
Stomach ulcers can occur due to an overgrowth of a certain type of bacteria known as H. pylori. Stomach ulcers can also result from the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), which damages the stomach's mucous layer.
A 2019 study of mice suggests lion's mane extract can fight ulcers after three weeks of use.
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Reduces Inflammation
Across studies, lion's mane consistently shows the potential to reduce inflammation that contributes to or results from chronic disease. One study demonstrates the anti-inflammatory effects of lion's mane on mice with the digestive condition known as ulcerative colitis. Another study of mice suggests the anti-inflammatory effects of lion's mane extract are significant enough to combat liver inflammation from excessive alcohol consumption.
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Supports the Immune System
Lion's mane supports the immune system by promoting better gut health. According to animal studies, it works by stimulating the intestinal immune system and regulating gut bacteria. A healthy intestine fights bacteria and other pathogens that may enter through the nose or mouth and cause infection. The other plant compounds in lion's mane, including a range of antioxidants, also promote a healthy immune system.
Supplements
How to Supplement With Lion’s Mane
You can find fresh and dried lion's mane mushrooms and lion's mane extracts in supplement stores and online. It is often part of a mushroom mix or blend of medicinal mushrooms, including reishi and chaga. There are no official guidelines for lion's mane supplementation. Most supplements will come with their own set of suggested directions for use.
- Tea: Lion's mane tea can be found in loose leaf, powder, or bag variety
- Capsules: Lion's mane capsules or tablets are often marketed for enhancing focus
- Coffee: Lion's mane is an alternative to coffee due to its stimulating effects
- Powder: Lion's mane supplement powders can be added to smoothies or juices
- Tinctures: Tinctures are considered highly concentrated plant extracts and are often made through a process of alcohol extraction
Consult with your healthcare provider for specific details on how much lion's mane you should take each day.
Describing How Lion’s Mane Makes You Feel
Lion's mane medicinal mushroom is not psychoactive, so it does not have any intoxicating effects. However, lion's mane is marketed for its potential to increase focus and is associated with reduced feelings of depression. Again, more rigorous research in humans is necessary to determine its full effects.
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What’s a Typical Lion’s Mane Mushroom Dosage?
There is insufficient evidence available as to what constitutes the ideal recommended dosage of lion's mane mushroom. Dosing lion's mane will come down to several factors including purpose, desired effects, and your overall health, including your age. If you are unsure what dose may be best to begin with, it's a good idea to speak with your doctor or naturopathist.
Research suggests people taking lion's mane mushroom for cognitive benefits including protecting against memory loss may consider 500 milligrams taken with food. You should discuss prolonged use with your healthcare provider.
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Possible Side Effects of Lion’s Mane Mushroom
Lion's mane supplements are generally understood to be safe and well tolerated. However, it's not clear whether this is because of its actual safety profile or the lack of research on lion's mane mushroom supplementation in humans.
One dated case report shows a lion's mane allergy resulting in breathing problems (acute respiratory distress).
Allergic reactions to lion's mane mushroom can cause a need for immediate medical support. Other symptoms may include throat swelling and skin rash symptoms. If you have a mushroom allergy, you may consider avoiding lion's mane mushroom.
Also consult with your doctor and proceed with caution/avoid if you are taking diabetes medication or blood thinners (anticoagulant/antiplatelet medications) because lion's mane may slow blood clotting and blood sugar levels and interact with these medications.
When choosing lion’s mane supplements, opt for ones that have been tested for safety by a third-party agency like National Science Foundation, ConsumerLab, and U.S. Pharmacopeia (USP).
Summary
Lion's mane is a traditional medicine that may serve a variety of health purposes. Lion's mane may help protect our memory and fight against dementia, quell symptoms of depression, promote healthy and speedy nerve cell recovery, reduce the risk of stomach ulcers, and reduce inflammation all while supporting the immune system. Most research is limited and conducted on animals. Dosage is not standardized. You can find it dried, fresh, or in tinctures and in tea, capsule, coffee, powder, and other forms. Allergies to lion's mane can cause breathing problems or some rash-like symptoms. Lion's mane is otherwise seen as safe unless you're taking diabetes medications or blood thinners. Consulting with a healthcare provider is advisable if you're unsure whether medicinal mushrooms are right for you.
