Lion’s Mane Mushroom (Hericium erinaceus)
Lion’s mane mushroom is a large, white, shaggy fungus that resembles a lion’s mane as it grows. It contains biologically active compounds that offer numerous potential benefits for the body, particularly for the brain, heart, and digestive system.
Traditionally regarded as a nootropic food in Chinese medicine, lion’s mane has been the subject of considerable research in recent years — and the findings are impressive.
One study published in the Journal of Agricultural and Food Chemistry cites lion’s mane as having antibiotic, anticancer, antidiabetic, antifatigue, antihypertensive, antihyperlipidemic, anti-aging, cardioprotective, hepatoprotective, nephroprotective, and neuroprotective effects. It may also help improve anxiety, cognitive functions, and depression. That’s quite a lengthy list!
Whether you’re interested in trying lion’s mane in everyday dishes, as a dietary supplement, or you’re simply curious about how this unusual-looking mushroom might be beneficial, prepare to be amazed.
Key Benefits of Lion’s Mane
Lion’s mane offers a broad spectrum of potential advantages for physical, cognitive, and mental health. It’s rich in naturally occurring compounds that appear to have disease-fighting properties, including anticancer, antimicrobial, and antioxidant effects.
Research also suggests that lion’s mane may protect nerve cells from diseases or age-related decline. A 2015 review in the Journal of Agricultural and Food Chemistry found additional health benefits, such as:
- Regulating blood sugar levels
- Lowering high blood pressure
- Promoting healthy energy levels and reducing fatigue
- Preventing excessive lipid buildup in the blood
- Supporting heart health
- Slowing biological aging
- Protecting liver function
- Safeguarding kidney function
Protects Against Dementia
As we age, the brain’s capacity to grow and form new connections tends to diminish, potentially explaining the cognitive decline many people experience later in life. Studies show that lion’s mane contains two special compounds — hericenones and erinacines — that may stimulate brain cell growth.
Animal research also suggests that lion’s mane may guard against Alzheimer’s disease by reducing memory loss symptoms and preventing neural damage caused by beta-amyloid plaques, which accumulate in the brain during this condition.
Eases Depression and Anxiety
Lion’s mane extract has anti-inflammatory properties that may lessen symptoms of anxiety and depression. It also appears to aid in regenerating brain cells and enhance function in the hippocampus, a region of the brain involved in processing memories and emotional responses.
In one small 2010 study involving menopausal women, participants who consumed cookies containing lion’s mane daily for a month reported reduced feelings of irritation and anxiety.
Speeds Recovery from Nervous System Injuries
The nervous system is made up of the brain, spinal cord, and peripheral nerves, which work together to send and transmit signals that govern nearly all bodily functions. Injuries to the brain or spinal cord can lead to serious, long-lasting issues, including paralysis or loss of mental functions.
However, research indicates that lion’s mane extract may accelerate recovery from such injuries by promoting the growth and repair of nerve cells. It also appears to decrease the severity of brain damage after a stroke.
Protects Against Stomach Ulcers
Ulcers can develop anywhere in the digestive tract, including the stomach, small intestine, and large intestine. Stomach ulcers are commonly linked to an overgrowth of the bacterium H. pylori and damage to the protective lining of the stomach, often caused by long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs).
Lion’s mane extract may help prevent ulcers by inhibiting H. pylori growth and protecting the stomach’s lining from harm. Additionally, it can reduce inflammation and tissue damage elsewhere in the gut, potentially helping manage inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.
Reduces Heart Disease Risk
Several factors can elevate the risk of heart disease, including obesity, high triglyceride levels, excessive oxidized cholesterol, and an increased tendency to form blood clots. Studies suggest that lion’s mane extract addresses these factors and may help prevent the oxidation of blood cholesterol.
Moreover, lion’s mane contains a compound called hericenone B, which could slow blood clotting and lower the risk of heart attack or stroke.
Helps Manage Diabetes Symptoms
Lion’s mane has shown promise in improving blood sugar control and reducing some of the complications tied to diabetes. Animal studies have demonstrated that even low daily doses of lion’s mane can significantly lower blood sugar levels in both healthy mice and diabetic mice.
In addition to regulating blood sugar, lion’s mane extract may ease diabetic nerve pain in the hands and feet.
Reduces Inflammation and Oxidative Stress
Chronic inflammation and oxidative stress are believed to contribute to many modern health problems, including heart disease, cancer, and autoimmune disorders. Studies indicate that lion’s mane contains potent anti-inflammatory and antioxidant compounds that help mitigate these conditions.
A 2012 study examining the antioxidant activity of 14 different mushroom species found that lion’s mane ranked fourth in antioxidant potency, suggesting it could be an excellent dietary source of antioxidants.
Strengthens the Immune System
Lion’s mane may support immune health by enhancing activity in the gut’s immune system, which defends the body against pathogens entering through the mouth or nose. This effect might be partly due to beneficial shifts in gut bacteria that stimulate immune responses.
In a 2012 study, mice given a lethal dose of Salmonella survived nearly four times longer when consuming lion’s mane extract daily. Although these findings are promising, more research is needed to confirm and expand on these results in humans.
Dosage
Lion’s mane supplements are often taken for potential cognitive and immune benefits, though there’s no single recommended dose. Amounts can range anywhere from 300 milligrams to 3,000 milligrams one to three times a day. If you’re uncertain how your body will respond, start with a lower dose and gradually increase it.
Safety and Side Effects
No human studies have specifically investigated the side effects of lion’s mane or its extracts, although rat studies have found no adverse reactions at doses of 2.3 grams per pound (5 grams per kilogram) of body weight per day for one month, or at lower doses for three months.
Still, people who have known mushroom allergies or sensitivities should exercise caution to avoid unwanted reactions.
Conclusion
Numerous studies suggest that lion’s mane mushroom and its extracts offer a wide range of health benefits. Research points to its potential for protecting against dementia, alleviating symptoms of anxiety and depression, and aiding in nerve recovery.
Lion’s mane also appears to have strong anti-inflammatory, antioxidant, and immune-boosting properties, possibly reducing risks associated with heart disease, cancer, ulcers, and diabetes. Overall, it’s an intriguing functional food worth considering for both culinary and supplemental use.
