9 Health Benefits of Lion’s Mane Mushroom (Plus Side Effects)

Lion’s mane mushroom has gained remarkable attention in recent years as a powerful natural supplement with potential health benefits for the brain, heart, and overall wellness. This distinctive white, shaggy mushroom contains bioactive compounds that researchers believe may support cognitive function, nerve health, and immune system performance.

Also known scientifically as Hericium erinaceus, and by traditional names including hou tou gu and yamabushitake, lion’s mane has been used for centuries in traditional Chinese, Japanese, Korean, and Indian medicine. Today, modern science is beginning to validate many of these traditional uses.

In this comprehensive guide, we’ll explore nine evidence-based health benefits of lion’s mane mushroom, along with important information about dosage, preparation methods, and potential side effects.

What is Lion’s Mane Mushroom?

Lion’s mane mushroom gets its name from its unique appearance—cascading white spines that resemble a lion’s flowing mane. Unlike typical mushrooms with caps and stems, lion’s mane grows in a distinctive waterfall-like formation on hardwood trees, particularly oak and beech.

Both the fruiting body and mycelium of lion’s mane contain beneficial compounds, including:

• Hericenones – Found primarily in the fruiting body
• Erinacines – Concentrated in the mycelium
• Beta-glucans – Polysaccharides that support immune function
• Antioxidants – Compounds that combat oxidative stress

These bioactive substances are responsible for most of lion’s mane’s therapeutic properties.

1. May Protect Against Dementia and Cognitive Decline

One of the most exciting potential benefits of lion’s mane mushroom is its ability to support brain health and protect against age-related cognitive decline.

As we age, the brain’s ability to form new neural connections (neuroplasticity) naturally decreases, which can lead to memory problems and reduced mental function. Research has identified two unique compounds in lion’s mane—hericenones and erinacines—that appear to stimulate the production of nerve growth factor (NGF).

NGF is a protein crucial for the growth, maintenance, and survival of nerve cells. By promoting NGF synthesis, lion’s mane may help:

• Support the formation of new brain cells
• Strengthen existing neural connections
• Protect against neurodegeneration
• Improve cognitive function

Research findings: A 2020 clinical study examined people aged 50-80 with mild Alzheimer’s disease. Participants who took 1 gram of lion’s mane mushroom daily for 49 weeks showed significantly improved scores on cognitive function tests compared to those who received a placebo.

Animal studies have demonstrated that lion’s mane extract can reduce symptoms of memory loss and prevent neuronal damage caused by amyloid-beta plaques—the protein fragments that accumulate in Alzheimer’s disease.

While these results are promising, it’s important to note that more extensive human studies are needed to fully understand lion’s mane’s protective effects against dementia.

2. Helps Relieve Mild Symptoms of Depression and Anxiety

Mental health conditions like anxiety and depression affect approximately one-third of people in developed nations. While these conditions have complex causes, chronic inflammation has been identified as a significant contributing factor.

Lion’s mane mushroom extract demonstrates potent anti-inflammatory properties that may help alleviate symptoms of anxiety and depression through multiple mechanisms:

Reduces inflammation: Animal studies have shown that lion’s mane extract can reduce inflammatory markers throughout the body, including in the brain.

Supports hippocampus function: The hippocampus is a region of the brain responsible for processing emotions and memories. Research on animals suggests that lion’s mane can help regenerate brain cells in the hippocampus and improve its overall functioning.

Promotes neurogenesis: By stimulating the growth of new neurons, lion’s mane may help improve mood regulation and emotional responses.

Human research: A small 2010 study examined menopausal women who consumed cookies containing lion’s mane mushroom daily for one month. The participants reported reduced feelings of irritation and anxiety compared to the control group.

A 2019 study found that taking 400 mg of lion’s mane extract three times daily for 8 weeks helped reduce symptoms of depression, anxiety, and sleep disturbances in overweight or obese participants.

While these findings are encouraging, more extensive human trials are necessary to establish definitive recommendations for using lion’s mane for mental health support.

3. May Speed Recovery from Nervous System Injuries

The nervous system encompasses the brain, spinal cord, and the network of nerves throughout the body. Injuries to these components can result in serious health consequences, including paralysis, loss of mental function, and extended recovery periods.

Research suggests that lion’s mane mushroom extract may accelerate healing from nervous system injuries by:

• Stimulating nerve cell growth and repair
• Promoting the regeneration of damaged nerve tissue
• Reducing inflammation at injury sites
• Supporting myelin sheath repair

Animal studies have demonstrated promising results. Research on rats with nerve damage showed that lion’s mane extract significantly accelerated recovery times and improved functional outcomes.

Additionally, studies suggest that lion’s mane may help reduce the severity of brain damage following a stroke by limiting the affected area and supporting neural recovery.

However, it’s crucial to understand that while animal research shows promise, no human clinical trials have yet confirmed whether lion’s mane would have the same therapeutic effects on nervous system injuries in people. Anyone with a serious nervous system injury should work closely with healthcare providers and not rely solely on supplements.

4. Protects Against Ulcers in the Digestive Tract

Ulcers can develop anywhere along the digestive tract, including the stomach, small intestine, and large intestine, causing pain and digestive problems.

The two primary causes of stomach ulcers are:

• Overgrowth of Helicobacter pylori (H. pylori) bacteria
• Damage to the stomach’s protective mucous layer, often from long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs)

Protection against H. pylori: Laboratory studies have found that lion’s mane extract can inhibit the growth of H. pylori bacteria in test tubes. While these results are promising, research hasn’t yet confirmed whether the same effect occurs inside the human stomach.

Protecting the stomach lining: Animal research from 2013 demonstrated that lion’s mane extract was more effective than traditional acid-reducing medications at preventing alcohol-induced stomach ulcers, and without negative side effects.

Supporting intestinal health: Beyond the stomach, lion’s mane extract may help reduce inflammation and prevent tissue damage throughout the intestines. This property makes it potentially useful for managing inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.

A 2016 study examined people with ulcerative colitis who took a mushroom supplement containing 14% lion’s mane extract. After 3 weeks, participants experienced significantly reduced symptoms and improved quality of life. However, when the same protocol was tested in people with Crohn’s disease, the benefits were similar to placebo.

It’s important to note that these studies used mushroom blends containing multiple species, making it difficult to attribute effects specifically to lion’s mane. More targeted human research is needed.

5. Reduces Risk of Heart Disease

Heart disease remains the leading cause of death globally. Several major risk factors contribute to heart disease, including:

• Obesity and excess body weight
• High triglyceride levels
• Elevated oxidized cholesterol
• Increased blood clotting tendency

Research indicates that lion’s mane extract may positively influence several of these risk factors:

Improves fat metabolism: Studies on rats and mice have shown that lion’s mane extract enhances fat metabolism and helps lower triglyceride levels. One 2010 study found that rats fed a high-fat diet who received daily lion’s mane extract had 27% lower triglyceride levels and 42% less weight gain after 28 days.

Prevents cholesterol oxidation: Test-tube studies demonstrate that lion’s mane extract can help prevent the oxidation of cholesterol in the bloodstream. This is significant because oxidized cholesterol molecules attach to artery walls, causing hardening and increasing the risk of heart attack and stroke.

Reduces blood clotting: Lion’s mane mushrooms contain a compound called hericenone B, which can decrease the rate of blood clotting, potentially lowering the risk of heart attack and stroke.

While these mechanisms are promising, it’s essential to emphasize that studies demonstrating these cardiovascular benefits have been conducted on animals or in laboratory settings. Human clinical trials are needed to confirm whether lion’s mane provides the same heart-protective effects in people.

6. Helps Manage Diabetes Symptoms

Diabetes is a chronic condition characterized by the body’s inability to properly regulate blood sugar levels. Over time, consistently elevated blood sugar can lead to serious complications including kidney disease, nerve damage (neuropathy), and vision problems.

Lion’s mane mushroom shows promise for diabetes management through several mechanisms:

Lowers blood sugar levels: Multiple animal studies have demonstrated that lion’s mane can significantly reduce blood sugar levels in both normal and diabetic mice, even at relatively low doses of 2.7 mg per pound (6 mg per kg) of body weight.

Blocks carbohydrate absorption: Lion’s mane works partly by blocking the activity of alpha-glucosidase, an enzyme that breaks down carbohydrates in the small intestine. When this enzyme is inhibited, the body cannot digest and absorb carbohydrates as efficiently, resulting in lower blood sugar spikes after meals.

Reduces diabetic nerve pain: One of the most debilitating complications of diabetes is peripheral neuropathy—nerve damage that causes pain, numbness, and tingling in the hands and feet. Animal studies show that 6 weeks of daily lion’s mane extract significantly reduced neuropathic pain, lowered blood sugar levels, and increased antioxidant levels in mice with diabetic nerve damage.

While these findings suggest lion’s mane could be a valuable therapeutic supplement for people with diabetes, human clinical trials are necessary to determine appropriate dosages and confirm effectiveness. Anyone with diabetes should consult their healthcare provider before adding lion’s mane to their regimen, as it may affect blood sugar levels and interact with diabetes medications.

7. May Help Fight Cancer

Cancer develops when DNA damage causes cells to divide and replicate uncontrollably. While research is still in early stages, lion’s mane mushroom shows potential anti-cancer properties through several unique compounds.

Laboratory findings: When lion’s mane extract is combined with human cancer cells in test tubes, it causes the cancer cells to die more rapidly. This effect has been observed across multiple cancer types, including:

• Liver cancer
• Colon cancer
• Stomach cancer
• Blood cancer (leukemia)

Slows cancer spread: Beyond killing cancer cells directly, lion’s mane extract may also prevent cancer from spreading (metastasizing). A 2013 animal study found that mice with colon cancer who received lion’s mane extract experienced a 69% reduction in cancer spread to the lungs.

Fewer side effects: A 2014 study found that lion’s mane extract was more effective than traditional cancer medications at slowing tumor growth in mice while producing fewer side effects.

Important limitations: It’s crucial to understand that all research on lion’s mane’s anti-cancer effects has been conducted in test tubes or on animals. No human clinical trials have examined whether lion’s mane can prevent or treat cancer in people.

Lion’s mane should never be used as a replacement for conventional cancer treatment. Anyone dealing with cancer should work with qualified oncologists and discuss any supplements with their healthcare team before use.

8. Reduces Inflammation and Oxidative Stress

Chronic inflammation and oxidative stress are underlying factors in many serious health conditions, including heart disease, cancer, autoimmune disorders, and neurodegenerative diseases.

Lion’s mane mushrooms contain powerful anti-inflammatory and antioxidant compounds that may help combat these harmful processes:

High antioxidant content: A 2012 study examining the antioxidant abilities of 14 different mushroom species found that lion’s mane had the fourth-highest antioxidant activity. Researchers recommended it as an excellent dietary source of antioxidants.

Reduces inflammation markers: Animal studies have shown that lion’s mane extract can reduce markers of inflammation and oxidative stress in rodents. It may be particularly useful for managing:

• Inflammatory bowel disease
• Liver damage
• Stroke damage
• Obesity-related inflammation

Decreases obesity-related inflammation: Research shows that lion’s mane mushrooms can decrease the amount of inflammation released by fat tissue, which is significant since excess fat tissue contributes to chronic low-grade inflammation throughout the body.

The anti-inflammatory and antioxidant properties of lion’s mane likely contribute to many of its other health benefits, including its neuroprotective and cardiovascular effects.

9. Boosts the Immune System

A robust immune system protects the body from harmful bacteria, viruses, and other disease-causing pathogens. Conversely, a weakened immune system increases susceptibility to infections and illness.

Animal research demonstrates that lion’s mane mushroom can enhance immune function through several pathways:

Strengthens intestinal immunity: Lion’s mane can boost the activity of the intestinal immune system, which serves as a critical first line of defense against pathogens entering through the mouth and nose.

Promotes beneficial gut bacteria: These immune-boosting effects may partly result from beneficial changes in gut bacteria composition. A healthy gut microbiome is essential for proper immune function.

Enhances pathogen resistance: A remarkable 2012 study found that mice supplemented with lion’s mane extract daily lived nearly four times longer after being injected with a lethal dose of salmonella bacteria compared to mice that didn’t receive the supplement.

While these immune-supporting effects are promising, research on lion’s mane and immunity is still developing, and human studies are needed to confirm these benefits translate to people.

Lion’s Mane Dosage and Recommendations

Currently, no standardized dosage has been established for lion’s mane mushroom. The optimal amount depends on factors including age, overall health status, the specific health concern being addressed, and the form of lion’s mane being used.

General dosage guidelines from research:

• For cognitive support: 3 to 5 grams per day of the whole mushroom or powder
• For mild Alzheimer’s symptoms: Three 350 mg capsules daily (based on a 49-week study)
• For mood support: Three 400 mg capsules daily (based on an 8-week study)

It’s important to note that extract potency can vary significantly between products. Always follow the manufacturer’s instructions and consult with a healthcare provider to determine the appropriate dosage for your individual needs.

How to Use Lion’s Mane Mushroom

Lion’s mane mushroom is versatile and can be consumed in several forms:

Fresh Mushrooms

Fresh lion’s mane mushrooms can be eaten raw or cooked. Many people describe their flavor as similar to seafood, often comparing it to crab or lobster. To prepare fresh lion’s mane:

• Slice into steaks and sauté in butter or oil
• Tear into pieces and add to stir-fries
• Incorporate into pasta dishes, risottos, or soups
• Roast in the oven until golden and crispy

Dried Mushrooms

Dried lion’s mane can be rehydrated in warm water before cooking, or ground into powder for use in various recipes.

Powder

Lion’s mane mushroom powder offers convenience and versatility:

• Mix into hot water, tea, or coffee
• Blend into smoothies
• Add to soups, stews, or gravies
• Incorporate into baked goods

Supplements

Lion’s mane is available in various supplement forms:

• Capsules and tablets
• Liquid extracts and tinctures
• Powdered extracts

When choosing supplements, look for products that specify the extraction method and concentration of active compounds. However, be aware that current regulations don’t guarantee the safety, efficacy, or accurate labeling of mushroom supplements.

Lion’s Mane Side Effects and Safety

Lion’s mane mushroom appears to be very safe for most people. No significant side effects have been reported in human studies, and animal research using high doses has not shown adverse effects.

Safety in animal studies: Rats given doses as high as 2.3 grams per pound (5 grams per kg) of body weight daily for one month, or lower doses for three months, showed no adverse effects.

Allergic reactions: The main safety concern involves allergic reactions. Anyone with known mushroom allergies should avoid lion’s mane. Documented cases of allergic reactions include:

• Difficulty breathing
• Skin rashes
• Dermatitis

If you experience any unusual symptoms after consuming lion’s mane, discontinue use and seek medical attention promptly.

Pregnancy and breastfeeding: There is insufficient research on the safety of lion’s mane during pregnancy and breastfeeding. It’s best to avoid use during these periods unless specifically recommended by a healthcare provider.

Drug interactions: Lion’s mane may interact with certain medications, particularly:

• Anticoagulants and antiplatelet drugs (due to blood-thinning effects)
• Diabetes medications (due to blood sugar-lowering effects)

Always consult with your healthcare provider before starting lion’s mane, especially if you take any medications or have underlying health conditions.

Frequently Asked Questions About Lion’s Mane

Is lion’s mane legal?

Yes, lion’s mane mushroom is legal to buy, sell, and consume in the United States and most countries. However, due to its rarity in the wild, it’s a protected species in some regions, making foraging illegal. Always check local regulations if you plan to forage, and purchase from reputable, sustainable sources.

How long does it take for lion’s mane to work?

The time frame varies depending on the desired benefit. Some people report feeling mental clarity effects within a few hours to days, while research suggests that cognitive benefits may take several weeks to months of consistent use. Most studies showing significant benefits used supplementation periods of 4-16 weeks.

Can I take lion’s mane every day?

Yes, research studies have used daily supplementation safely for extended periods (up to 49 weeks). However, it’s wise to start with a lower dose and gradually increase while monitoring how you feel.

Does lion’s mane help with ADHD?

While some people use lion’s mane for ADHD due to its potential brain-supporting properties, there is currently no scientific evidence specifically studying its effects on ADHD symptoms. More research is needed in this area.

Is lion’s mane better fresh or as a supplement?

Some researchers suggest fresh lion’s mane mushrooms offer the greatest health benefits, though cultivation methods can affect medicinal properties. Supplements offer convenience and concentrated active compounds, but quality varies between products. Both forms can be beneficial depending on your goals and access.

Can lion’s mane cure diseases?

No. While lion’s mane shows promise for supporting health and potentially reducing disease risk, it is not a cure for any disease. It should be viewed as a complementary approach to support overall wellness, not as a replacement for medical treatment.

The Bottom Line

Lion’s mane mushroom is a fascinating functional food with a growing body of scientific research supporting its potential health benefits. From protecting cognitive function and supporting nerve health to reducing inflammation and boosting immunity, this unique mushroom offers diverse therapeutic possibilities.

The most promising evidence suggests that lion’s mane may:

• Support brain health and protect against cognitive decline
• Help reduce symptoms of mild anxiety and depression
• Accelerate recovery from nerve injuries
• Protect against digestive ulcers
• Support cardiovascular health
• Help manage blood sugar levels
• Provide anti-cancer properties
• Reduce inflammation and oxidative stress
• Enhance immune system function

However, it’s crucial to maintain realistic expectations. While animal and test-tube studies show remarkable promise, human research is still limited. Most existing human studies are small-scale and require replication with larger populations.

Lion’s mane appears to be safe for most people, with minimal side effects reported in research. However, anyone considering lion’s mane supplementation should consult with a healthcare provider first, especially if they have existing health conditions, take medications, are pregnant, or are breastfeeding.

As research continues to evolve, lion’s mane mushroom stands out as one of the most intriguing functional foods in natural medicine, offering a potential bridge between traditional healing practices and modern scientific validation.

Sources:

• National Center for Biotechnology Information – Hericium erinaceus compounds and neuroprotection
• National Center for Biotechnology Information – Improvement of cognitive functions by lion’s mane mushroom
• National Center for Biotechnology Information – Reduction of depression and anxiety by lion’s mane
• National Center for Biotechnology Information – Anti-hyperlipidemic effect of Hericium erinaceus
• National Center for Biotechnology Information – Cardiovascular protective effects
• Frontiers in Psychiatry – Anxiety and depression prevalence
• Restorative Medicine – Neurological Activity of Lion’s Mane