The medicinal mushroom known as lion’s mane has been used as a remedy in Chinese medicine for hundreds of years. Studies over the last few decades have also confirmed its extensive positive effects on cognitive functions and the nervous system, as well as mental illnesses such as anxiety and depression. Find out more about the effects, special ingredients and dosage of this impressive mushroom.
Traditional and Modern Uses
Lion’s mane (Hericium erinaceus), also known as monkey head mushroom or hedgehog’s mane mushroom, has been used in Chinese medicine for hundreds of years to treat a wide variety of ailments and illnesses, including stomach and digestive problems, exhaustion, and feelings of weakness.
Scientific studies over the last few decades have confirmed the positive effects of this medicinal mushroom. Certain substances contained in it are said to have an effect against cancer and high blood pressure, as well as to help with nervous disorders. For this reason, it is now used all over the world as a dietary supplement and to promote health.
The edible mushroom has also been used in Chinese cuisine for a long time, but was considered a luxury item for a long time. Today, due to its lobster-like taste, it is used as a meat substitute in Chinese vegetarian cuisine. We will go into more detail below about other positive effects, possible uses and preparation of the mushroom.
Where do the mushroom’s many names come from?
The unusual appearance of the mushroom gives it its many names derived from animals: “lion’s mane”, “hedgehog’s spiny beard” and “monkey head mushroom”. Its characteristic feature is the white cap, which is divided into numerous whitish fibers. These are reminiscent of the thick fur of a lion’s mane or the many spines of a hedgehog.
In China, the name monkey head mushroom is common because the mushroom resembles a native species of monkey whose face is almost completely covered by white fur.
As the “fur” of the mushroom gets longer, dangling threads form, which gives the mushroom its name in France. Here it is called a “pom-pom blanc”, or white pompom. And it does indeed resemble the fluffy pompom of a hat.
Where can they be found in the wild?
Lion’s mane grows on dying or dead deciduous trees and is widespread throughout the Northern Hemisphere. It is common in Japan and North America, but is rarely found in the wild in Europe.
The mushroom is now increasingly cultivated in Japan and China, where it is much better known than in Europe. Due to its high environmental requirements, it is difficult to find and collect it in large quantities in the wild for trade – especially since demand is constantly increasing. For example, the mushroom needs high humidity and warmer temperatures to thrive.
But not only in Japan and China, there are already farms other countries where the lion’s mane can be purchased as a fresh edible mushroom.
What special ingredients does it have?
The fruiting body of the lion’s mane, i.e. the white visible mushroom head, as well as the mycelium are rich in proteins, amino acids, minerals, vitamins and bioactive substances. The mushroom head is the fruiting body of the mushroom, while the mycelium is the actual mushroom, which is usually found in the soil or in the wood of trees or other substrates.
The amino acids L-alanine with 2.43 mg/g and L-leucine with 2.38 mg/g as well as the minerals potassium and phosphorus with 254 and 109 mg/100g respectively were detected in larger quantities in the dry mass of the mushroom.
The up to 100 different bioactive substances, which have a wide variety of health-promoting effects on the body, make the lion’s mane a true power mushroom.
The most important bioactive substances of the fungus are:
- Polysaccharides, which are also called complex sugars and are carbohydrates
- Hericenone and erinacin, which are terpenoids
- Hericirin, an alkaloid
- polyphenols
The mushroom’s specific polysaccharides are responsible for most of the positive effects of lion’s mane. These include the blood sugar, cholesterol and triglyceride lowering effect, the protective effect on the liver and stomach as well as the anti-cancer, immune-boosting and antibacterial effects.
Hericenone and erinacin are, among other things, responsible for the neuroregenerative and neuroprotective effects of the mushroom, which makes lion’s mane a potential treatment for neurological diseases such as Alzheimer’s or Parkinson’s.
The alkaloid hericirin has an anti-inflammatory effect, while the polyphenols are responsible for the antioxidant effect.
Health Benefits
The special ingredients of lion’s mane make it a true all-rounder. Some of the positive effects on the body and psyche have already been proven in human studies, others have shown promise in animal or cell studies. These include the following:
- strengthens nervous system and cognitive functions
- has an anti-cancer effect
- strengthens the immune system
- protects against heart disease
- lowers triglyceride levels and prevents oxidation of LDL cholesterol (which can otherwise contribute to the development of atherosclerosis)
- reduces the risk of blood clots
- has an antioxidant effect
- protects the liver
- inhibits the growth of bacteria, viruses and fungi
- lowers blood sugar levels
- increases muscle endurance
- promotes healthy intestinal flora
- has an anti-inflammatory effect
Lion’s mane strengthens nervous system and cognitive functions
In particular, the secondary plant substances hericenone and erinacin contained in lion’s mane seem to be responsible for the positive effect on the nervous system and cognitive performance. These ingredients are able to stimulate the growth of brain cells.
The nerve growth factor NGF plays an important role in this. NGF is a protein that prevents the death of nerve cells and is important for maintaining the function of nerve cells and for memory function, among other things. Hericenone and erinacin are said to be able to stimulate the body’s own production of nerve growth factor.
The positive effect of lion’s mane on the nervous system and cognitive functions has already been proven in several human studies. Two double-blind, placebo-controlled studies show improvements in cognitive functions in people over 50 years of age after taking the mushroom.
This was the case both in participants suffering from mild cognitive impairment and in healthy individuals.
While the participants in the study with mild cognitive impairment took four tablets of 250 mg each containing 96% lion’s mane powder (powdered fruiting body) three times a day for 16 weeks, the healthy participants in the other study were asked to take capsules containing 800 mg each of a fruiting body powder four times a day for 12 weeks.
It was found that cognitive performance increased with the duration of intake, but decreased again after the intake was stopped (6). Regular intake of the mushroom therefore seems to be necessary for permanently improved brain performance.
Lion’s Mane Improves Alzheimer’s
Many factors such as aluminum, medications or an unhealthy diet can contribute to a decline in brain function and the development of diseases such as Alzheimer’s or dementia.
Animal studies show that lion’s mane and its extracts can reduce symptoms of memory loss in mice and prevent neuronal damage caused by Alzheimer’s plaques. Alzheimer’s plaques are deposits of proteins called beta-amyloids that accumulate at the connections between nerve cells.
A double-blind study published in 2020 in people affected by mild Alzheimer’s found that taking lion’s mane for 49 weeks significantly improved cognitive function compared to a placebo.
Participants were instructed to take one capsule containing 350 mg of lion’s mane mycelium (containing 5 mg/g erinacin A) three times a day.
Lion’s mane improves depression and anxiety
The development of depression and anxiety can be caused by many factors – chronic inflammation, limited neuroplasticity and a lack of neurotransmitters are just a few of them. Recent studies have found that lion’s mane can counteract some of these factors.
Animal experiments have shown that the fungus has anti-inflammatory effects, increases neurotransmitters such as noradrenaline, serotonin and dopamine in the hippocampus and improves neuroplasticity in the brain.
Neuroplasticity means that the brain can continually adapt to external circumstances or demands, for example when you learn something new or the brain is damaged by a stroke.
Human studies have also shown the effectiveness of lion’s mane in treating depression and anxiety.
For example, a study of 30 menopausal women showed that daily consumption of cookies containing the fungus led to fewer depressive symptoms and feelings of anxiety than placebo cookies. The women ate four cookies daily for four weeks, each containing 500 mg of the powdered fruiting body of lion’s mane.
A 2019 Italian study of heavier people also showed that lion’s mane improved anxiety, depression and sleep disorders. Participants took three 400 mg capsules of the dietary supplement Micotherapy Hericium daily for eight weeks.
The dietary supplement Micotherapy Hericium consists of 80% lion’s mane mycelia and 20% fruiting body extract. You can buy the medicine online.
Lion’s Mane Improves Hearing in Hearing Impairment
Hearing loss can have many causes. Noise, ototoxic or hearing-damaging overload caused by medication such as certain antibiotics, chemotherapy drugs or diuretics, as well as illnesses such as obesity, high blood pressure or diabetes can all contribute to hearing deterioration.
In age-related hearing loss, which begins around the age of 50, excessive damage caused by reactive oxygen species plays an important role. Reactive oxygen species are oxygen radicals that, in large quantities, can lead to oxidative damage in parts of the inner ear.
Taiwanese researchers published a randomized controlled trial in 2022 in which they found that lion’s mane is able to improve hearing loss in people between the ages of 50 and 79, primarily due to its antioxidant effects. The mushroom had a particularly positive effect on the perception of high frequencies and speech recognition.
The serum concentration of the neurotrophic factor NGF also increased significantly in people over 65 years of age compared to the control group, while the neurotrophic factor BDNF tended to increase. Neurotrophic factors decrease with age, but are essential for the survival of nerve cells and thus also for hearing.
The participants took eight tablets daily for eight months, each containing 250 mg of lion’s mane mycelium powder and 250 mg of honey, for a total of 2 g of mycelium powder per day.
Lion’s Mane for Digestion and Gastrointestinal Health
Several studies show that lion’s mane can have a positive effect on the digestive system. For example, the mushroom can help prevent stomach ulcers because it inhibits the growth of the bacterium Helicobacter pylori, which is often responsible for the development of the disease.
Authors of a study published in 2019 in the International Journal of Medicinal Mushrooms found lower levels of the bacterium Helicobacter pylori in the stomachs of mice treated with lion’s mane extract than in the stomachs of mice that did not receive the mushroom.
Lion’s Mane for Ulcerative Colitis and Crohn’s Disease
However, lion’s mane can also protect against inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease.
For example, a study published in 2016 on patients with ulcerative colitis showed that the drug AndoSan, which consists of 15% lion’s mane extract, led to an improvement in symptoms and quality of life after three weeks. In the placebo group, however, no improvement was seen.
In the same year, the authors repeated the study in patients with Crohn’s disease, showing similar improvements in both the treatment group and the placebo group.
The positive effect of AndoSan on inflammatory bowel diseases appears to be due to the interaction of the three fungi it contains. Apart from lion’s mane, AndoSan contains the mushrooms Agaricus blazei Murill, also known as almond mushroom, and Grifola frondosa, also known as common woodruff.
Lion’s mane for a healthy intestinal flora
A healthy intestinal flora is essential for physical and mental health . This can be promoted through a nutrient-rich diet with lots of fiber, through prebiotic foods or omega-3 fatty acids. But lion’s mane also seems to have a positive effect, according to a study from 2021.
The 13 participants were healthy adults who were asked to take 1 g of lion’s mane powder three times a day for seven days. Blood and stool samples were taken both before and after the seven-day intake.
It turned out that the fungus increased the alpha diversity, i.e. the variety of bacteria in the intestinal flora, as well as the frequency of some bacteria that produce short-chain fatty acids. Short-chain fatty acids serve as an energy source for the mucosal cells in the intestine and thus support a healthy intestinal mucosa.
At the same time, taking the mushroom in the study led to a reduction in intestinal bacteria that are associated with the development of diseases.
Lion’s mane strengthens the immune system
Some animal studies already indicate that, in addition to its many other positive effects on the body, lion’s mane can also strengthen the immune system and protect against bacteria, viruses and other harmful substances.
A healthy gut is essential for a strong immune system – because 80% of the immune cells are located in the intestinal mucosa. If the function of the gut is disrupted by stress, an unhealthy diet or environmental toxins, this can lead to inflammatory bowel disease, food intolerances and even immune deficiency.
A study published in 2017 in the journal Food & Function found that lion’s mane boosted the immune system in the gut of mice. Another study showed that the lifespan of mice injected with a lethal dose of salmonella bacteria was increased by almost four times by taking the mushroom daily.
The positive effect of the fungus on the immune system seems to be due, among other things, to the fact that it has a beneficial effect on intestinal bacteria, as explained by the authors of a 2017 study that investigated the causes of the immune-boosting effect of lion’s mane.
Lion’s mane has antioxidant and anti-inflammatory effects
Oxidative stress and chronic inflammation are believed to be the main cause of many diseases such as heart disease, cancer, or autoimmune diseases such as multiple sclerosis or type 1 diabetes.
Some animal studies have already shown that lion’s mane has strong antioxidant and anti-inflammatory properties and is therefore able to reduce the effects of diseases and possibly also the risk of disease.
For example, lion’s mane extract was shown to be effective in treating inflammatory bowel disease, liver damage, and stroke in mice.
The fungus has also been shown to reduce the health risks associated with obesity. It appears to be able to reduce inflammation caused by pro-inflammatory messengers from adipose tissue.
Lion’s mane could help with cancer
Even though only the results of cell and animal studies are available on the effect of lion’s mane on cancer, these have proven to be promising.
For example, HEFP-2b, a specific compound found in lion’s mane, was shown to slow the growth of colon cancer cells in test tubes.
Peptides found in the mushroom also appear to be able to capture free radicals associated with cancer and trigger the death of cancer cells.
According to a 2014 study, certain lion’s mane extracts appear to be even more effective than the conventional cancer drug 5-fluorouracil in slowing tumor growth in mice – and without any serious side effects.
The extracts of the mushroom are said to be effective against liver cancer, colon cancer and stomach cancer and, according to the authors, have the potential to be developed into cancer drugs that can be used alone and/or in combination with chemotherapeutic agents.
Lion’s mane reduces risk of heart disease
Lion’s mane extract may also have a positive effect on some of the most important risk factors for heart disease, including high triglyceride levels, oxidized LDL cholesterol, obesity, and the tendency to form blood clots.
For example, a 2010 study on rats that received lion’s mane extract in addition to a high-fat diet showed 27% lower triglyceride levels and 42% lower weight gain after 28 days than those rats that did not consume mushroom extract.
Cellular studies also found that lion’s mane extract may help prevent the oxidation of LDL cholesterol in the bloodstream. This process is important because oxidized cholesterol molecules tend to stick to artery walls and harden, increasing the risk of heart attack or stroke.
Hericenone B, which is contained in lion’s mane, is also able to reduce the blood clotting rate and thus the risk of blood clots, which can lead to a heart attack or stroke.
The results from cell and animal studies on the effectiveness of lion’s mane in heart disease are promising, but human studies are still pending. It is therefore still unclear what dose may be effective specifically for preventing or treating heart disease.
Lion’s mane can help with diabetes
Type 1 diabetes and type 2 diabetes are characterized by constantly elevated blood sugar levels, which can lead to kidney and nerve diseases as well as vascular and eye damage.
Some animal studies show that lion’s mane is able to lower blood sugar levels, mitigate organ damage, and reduce diabetic nerve pain in the hands and feet.
One possible explanation for the blood sugar-lowering effect is that lion’s mane blocks the activity of the enzyme alpha-glucosidase. The enzyme breaks down carbohydrates in the small intestine, similar to the alpha-glucosidase inhibitors used as medication to treat type 2 diabetes (e.g. acarbose or miglitol).
If this enzyme is blocked, carbohydrates are less easily digested and absorbed by the body, which also reduces the increase in blood sugar levels.
However, when taking lion’s mane, be aware that it can interact with other medications used to treat diabetes and may lead to low blood sugar. Therefore, discuss taking it with your doctor beforehand.
Does lion’s mane have side effects?
According to studies, lion’s mane appears to have only rare and few side effects. For example, in the study reported above, which involved 30 people with mild cognitive impairment who took four 250 mg tablets of lion’s mane powder three times a day for 16 weeks, i.e. a total of 3 g per day, no side effects were reported.
In another study on the effects of lion’s mane on Alzheimer’s disease mentioned above, only four out of 68 participants reported abdominal discomfort, nausea and skin rashes. There are also other documented cases of breathing difficulties or skin rashes, but these are believed to be due to allergies.
Animal studies have shown that adverse effects were absent even at high doses of up to 5 g per kg body weight per day over one month. At lower doses of up to 1 g per kg body weight, no adverse effects were reported even after 3 months.
However, anyone who is allergic to mushrooms should avoid lion’s mane.
How should lion’s mane be dosed?
There is no standard dosage for lion’s mane that applies to everyone. The dosage depends on factors such as age, health status or other medications that are taken. We therefore recommend that you discuss the intake and dosage with your health practitioner.
Dosage to improve cognitive function
To improve cognitive function, researchers recommend taking 3-5 g of the dried fruiting body per day. In the study described above, cognitive functions improved when taking four 250 mg tablets three times a day, for a total of 3 g per day. The tablets contained 96% lion’s mane powder.
Dosage to Improve Depression and Anxiety
Three 400 mg capsules of the supplement Micotherapy Hericium daily, taken for eight weeks, significantly improved anxiety, depression and sleep disorders. You can buy Micotherapy Hericium online. The supplement consists of 80% mycelia of the mushroom and 20% extract of the fruiting body.
Even four cookies per day, each containing 500 mg of the powdered fruiting body of lion’s mane, led to an improvement in depressive symptoms and anxiety in women within four weeks.
Dosage to improve hearing in hearing loss
Eight tablets, each containing 250 mg of lion’s mane mycelium powder and 250 mg of honey, i.e. a total of 2 g of lion’s mane powder per day, improved the hearing of older people when taken for eight months.
How can lion’s mane be consumed/taken?
You can eat lion’s mane raw, cooked, dried (and powdered) or brewed as a tea.
The mushroom’s taste is described as similar to lobster, which is why it can be used as a meat substitute and as a delicious ingredient in risotto, pasta or soup. We’ll describe how you can prepare fresh lion’s mane as a side dish or to eat on its own in the next section.
In powder form, lion’s mane can also be mixed into hot water, tea, coffee, iced tea, smoothies or golden milk, and stirred into a variety of dishes. The mushroom can of course also be taken in the form of capsules or tinctures.
What are the differences between the capsules?
There are differences in lion’s mane capsules: There are capsules that contain either powder from the fruiting body, powder from the mycelium or a mixture of both types of powder, and there are capsules that contain a mushroom extract. In the studies mentioned above, dietary supplements that contained either the powder from the mycelium or the fruiting body were often used.
However, most capsules available for purchase contain the fruiting body powder or both parts of the mushroom. Pure mycelium capsules are rare.
When purchasing capsules, tinctures or lion’s mane powder, make sure that the products are certified organic to avoid the mushroom containing pesticides.
Researchers believe that lion’s mane is best consumed fresh, as the processing and heating of the mushroom, which is intended to prolong its shelf life, impairs its positive effect on the nervous system (40). A good alternative could therefore be lion’s mane powder, which is gently dried.
How is fresh lion’s mane prepared?
Fresh lion’s mane cannot be found in the supermarket around the corner, but is only available in specialty shops or online. However, since the mushroom grows very slowly compared to other types of mushroom, it is not exactly cheap.
With a little patience, you can also grow the mushroom yourself. We’ll describe how this works in the next section below.
Below you will find a recipe on how to prepare fresh lion’s mane.
Ingredients for 4 servings:
- 600 g lion’s mane
- 50 g vegetable oil of your choice
- 1 sprig of thyme and rosemary
- 4 cloves of garlic
- 1 dash of lemon
- 1 bunch of rocket sprouts or another side dish of your choice
1. Rinse the lion’s mane carefully and then cut the mushroom into even slices. Some sources recommend not washing the mushroom at all, as the spines will absorb water when in contact with it and lose their aroma.
2. Put the fat of your choice in a pan, heat it and add some salt and a splash of lemon juice.
3. Toss the mushroom slices in the fat and then heat a pan.
4. Place the mushroom pieces in the pan with some fresh or dried rosemary and thyme and press in the garlic cloves. Fry the mushrooms over medium heat until golden brown.
5. Remove the mushrooms from the pan, drain them on a piece of kitchen paper if necessary and serve the lion’s mane with aromatic rocket sprouts or another side dish of your choice.
How can you grow lion’s mane yourself?
Lion’s mane can be grown indoors or in a greenhouse all year round. However, growing the mushroom is not easy as it has specific requirements for humidity and temperature. The white fruiting bodies also do not tolerate too much light. However, if you enjoy experimenting, this mushroom is just right for you.
To grow lion’s mane, you need the mushroom mycelium, which you can buy online and which comes in a block of substrate. The substrate needs high humidity of 95-100%, sufficient air exchange and temperatures between 10 and 15 degrees Celsius during the activation phase, which lasts up to five days.
After this activation phase, the white fruiting bodies ripen. Now the lion’s mane needs more warmth. The temperatures should be between 18 and 24 degrees Celsius. If the mushroom has developed its typical whitish spines and looks fluffy and fuzzy, like the pompom on a hat, it is ripe and can be harvested.
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