Originally native to Brazil and widely used throughout Asian countries, lion’s mane mushroom also known as Hericium Erinaceus or yamabushitake has been valued in traditional practices for centuries. With a white and shaggy appearance, they have been given their name because of the resemblance to a lion’s mane as they grow. Lion’s mane mushrooms are often consumed raw, cooked, dried, or drunk as tea. Many vegan recipes use lion’s mane mushrooms as well, describing their flavor as “seafood-like,” comparing it to crab or lobster.
However, aside from many culinary uses, there are also nutritional benefits associated with lion’s mane mushrooms. While mushrooms have been used throughout history, over the past decade substances like lion’s mane have gained considerable attention for their potential effects on human physiology ranging from supporting the immune system, supporting cognitive function and mood, and supporting healthy nervous system function, among other areas researchers continue to study.
The compounds of interest associated with lion’s mane are the polysaccharides and secondary metabolites found in the cell walls. These bioactive compounds are thought to play a role in the mushrooms’ nutritional and supportive properties.
May Support Health and Nutritional Wellness with Lion’s Mane Mushroom
Let’s explore some of the studied properties of lion’s mane mushrooms, how they may interact with the body and mind, and how researchers continue to uncover more ways they may support overall well-being.
May Support Cognitive Function and Brain Cell Health
Cognitive function naturally varies from person to person. There have been multiple studies suggesting that hericenones and erinacines (two compounds found in lion’s mane mushrooms) may help stimulate the development of brain cells.
Research on lion’s mane and cognitive health is still developing. While there are no current studies analyzing lion’s mane mushrooms in this context in humans, early research suggests it has shown the potential to support mental functioning. Additionally, in mice subjects, research suggested that lion’s mane mushroom was associated with markers related to healthy cognitive function and may help support the ongoing health of neurons as part of normal cell function.
In addition to its potential cognitive support, one of the most studied effects of lion’s mane is its association with the expression of nerve growth factor (NGF), which may support the health of neurons and the overall health of the nervous system. According to one study, Hericium Erinaceus was associated with nerve cells in dissociated cells of the brain, spinal cord, and retina growing and repairing more quickly.
Another study on mice explored similar findings, stating that the evidence suggests “that daily oral administration of aqueous extract of H. erinaceus fresh fruiting bodies could promote the regeneration of injured rat peroneal nerve in the early stage of recovery.”
May Help Support a Healthy Inflammatory Response
A healthy inflammatory response and antioxidant balance are areas of growing interest among researchers studying long-term wellness.
Because of the antioxidant properties studied in lion’s mane mushrooms, research suggests it may help support the body’s normal inflammatory response and resilience to oxidative stress. In addition, because lion’s mane mushrooms have been studied for their relationship to inflammatory markers released by fat tissue, researchers are exploring how it may support metabolic wellness.
May Support Mood and a Calm State of Mind
Mood is influenced by a wide range of factors. According to a 2019 study published in Frontiers in Immunology, researchers have examined the role of the body’s inflammatory response in relation to mood. Findings in mice studies have suggested that, due to lion’s mane’s studied properties and the effects of amycenone (commonly found in its extracts), it could represent a compound of interest for researchers studying how supporting a healthy inflammatory response may relate to a balanced mood.
In other animal studies, mice that were given lion’s mane extract showed changes in hippocampus functioning. Because the hippocampus plays a major role in learning and memory, researchers suggest this may relate to its potential to support a calm, balanced mood.
May Support Healthy Blood Sugar Balance
Maintaining blood sugar levels already within a normal range is an important part of overall wellness.
According to several studies, lion’s mane mushroom may help support healthy blood sugar levels already within a normal range. Due to these studied effects, lion’s mane could be one option to consider as part of a wellness routine focused on supporting healthy metabolic function.
May Support Immune Function
A healthy immune system is part of the body’s natural defenses. Supporting normal immune function is a common wellness goal.
One 2017 study investigating the immunomodulating activity of lion’s mane suggested that its potential to support the immune system is most likely related to its effect on the intestinal immune system, which is part of the body’s natural defenses in the gut.
This was further explored by another study that analyzed a single-band protein from lion’s mane mushroom. Researchers suggested that the protein found within it may support the immune system through “regulating the composition and metabolism of gut microbiota”. They went on to note that the results of the study highlight the nutritional value of lion’s mane and the value of further research into how it may support normal immune function.
Antioxidant Properties and Cellular Research
Additionally, there is early research exploring lion’s mane and its antioxidant properties at the cellular level. In laboratory settings, when lion’s mane extract was studied alongside human cells, researchers observed effects worth further investigation.
These are early-stage laboratory and animal findings only. Hericium erinaceus has been studied for various cellular activities in research models, and scientists note that much more investigation is needed before any conclusions can be drawn.
Another study explored evidence that, while more research is needed, the compounds extracted from lion’s mane are being investigated for potential bioactive properties in early-stage research.
Dosage and Preparation of Lion’s Mane
While there are a number of studies that explore lion’s mane’s potential mental benefits, because research into its effects on humans is still in its early stages it is difficult to say what recommended dosage to take in order to take full advantage of its properties. Additionally, it’s important to note that it’s best for pregnant women to avoid using lion's mane products because there is no information to determine if the dose is safe during pregnancy.
Getting Started with Lion’s Mane
When it comes to buying or using lion’s mane, it’s important to look for products that only describe benefits that are supported and backed by studies and evidence. In some cases, lion's mane supplements have been marketed with unsupported claims. While it’s not clear whether these claims are accurate or not, there isn’t sufficient evidence to support them and they could be a red flag.
While there haven’t been many studies into potential side effects, the evidence suggests that lion’s mane as well as its extracts are well tolerated by most people and have been studied for a range of supportive properties. In fact, researchers found no adverse effects in the animal studies conducted. That said, there have been some concerns that lion's mane may aggravate symptoms in people who have allergies or asthma. That is why it is important to always consult your physician before using lion’s mane as a supplement (especially if you have a history of allergies or asthma).
Researchers and studies are uncovering more about mushrooms like lion’s mane all of the time. Whether you are looking to support a calm, focused state of mind, want to explore its potential cognitive effects, or just support your overall well-being, there are many ways to incorporate lion’s mane mushrooms into your routine. But why take our word for it, start incorporating it into your diet and experience it for yourself.
