What is Lion's Mane, and what can it do for me?

Lion's Mane is an edible mushroom that grows natively in North America, Europe, and Asia (Friedman 2015). Its scientific name, Hericium erinaceus, translates roughly to “hedgehog” referring to its unusual appearance. In the wild, it looks like a shaggy, white ball of cascading spines (sort of like free range Koosh balls) growing from live and dead hardwood trees–the fungus’ favored home and food source (“Lion’s Mane Mushroom” 2022). Despite its unique look, the mushroom’s appearance is only the start of what makes it special.

Cool story…What can it do for me?

Short answer: Lion’s Mane appears to have potential for a number of positive health and performance impacts, especially brain and cognitive health.

Lion’s Mane has been used for medicinal purposes for centuries in traditional Chinese medicine (Khan et al., 2013). The traditional application was usually for digestive health, but in the more recent Western examination of functional mushrooms, it’s known as a potent brain and nerve boosting mushroom (Li et al., 2018). It’s a hot area of research in scientific circles to better understand its various potential health benefits, and the exciting thing is: it’s steadily gaining support. Credible human and animal research suggests that Lion’s Mane may have a positive impact on: 

• Cognitive function (Mori et al., 2008; Saitsu et al., 2019; Martinez-Marmol et al., 2023)
• Improved motor function (Roda et al., 2022)
• Protection against age-related memory decline (Li et al., 2020; Ratto et al., 2019; Roda et al., 2023; Rossi et al., 2018; Tzeng et al., 2014)
• Depression (Chiu et al., 2018; Li et al., 2018; Limanaqi et al., 2020)
• Stimulation of nerve growth and repair (Ma et al., 2010; Shimbo et al., 2005; Ryu et al., 2021)
• Immune system support (Sheng et al., 2017)
• Anti-Inflammatory action (Mori et al., 2015)
• Plus, it is even gaining attention in the field of life extension (Li et al., 2019)

Lion's Mane also happens to be a versatile and delicious ingredient that can be easily incorporated into your diet. It can be found fresh or dried, but the most striking health and performance results will likely come from taking a high quality dietary supplement formulated from carefully raised and processed Lion’s Mane–ideally one that has been tested for purity and completeness.

So what’s in Lion’s Mane that makes it so special?

Short answer: Lion’s Mane contains specialized compounds like hericenones, erinacines and others believed to confer multiple benefits, including brain health and protection and cognitive support.

In terms of basic dietary value, Lion’s Mane is similar to other mushrooms, which is a good thing. They’re low in sodium and carbs and virtually fat and cholesterol-free. At the same time, they’re a great source of fiber, vitamins and minerals. They’re also a great non-animal source of amino acids (United States Food and Drug Administration, 2021). With that said, the real magic of these mushrooms is in their less commonly discussed bio-active ingredients and metabolites. These include:

• NGF-inducing compounds - organic compounds, particularly hericenones and erinacines that can penetrate the blood-brain barrier and are believed to promote the production of nerve growth factor (NGF) and brain derived neurotrophic factor (BDNF) and the support the process of myelination to protect and enhance nerve function.
• Beta-Glucans - a type of soluble fiber that have been linked to a reduction in risk of heart disease, as well as having potential immune and anti-inflammatory benefits. (Cerletti et al., 2021)
• Antioxidants - chemicals that can protect cells and DNA from the oxidative damage that accumulates from unstable molecules called “free radicals”. Over time, free radicals play a role in things like heart disease, cancer and cognitive decline. Antioxidants may help off-set those effects. 

Is Lion’s Mane at all dangerous?

Short answer: Not for the vast majority of people. Watch out for individual allergies and sensitivities, but these are pretty rare.

There haven't been any scientific studies to confirm this, but Lion's Mane appears to be very well tolerated in most people. Poisonous species aside, of course, most people don't have issues with allergic reactions to mushrooms. To offer a little more background, allergies to airborne spores are fairly common (think: hay fever), but allergies to eating mushrooms are only found in about 1% of people (Koivikko & Savolainen, 1988).  In fact, a lot of the reactions that have been seen from eating them come from wild growing mushrooms getting allergenic contamination from other things nearby.

Having said this, everyone is different. If you do experience an adverse effect that you believe is coming from Lion's Mane consumption, discontinue or reduce use. As always, consulting with a medical professional is a good idea in this case as well.

Is Lion’s Mane a psychedelic?

Short answer: No. However, among people that do use actual psychedelics as therapeutic or performance enhancing tools, Lion’s Mane is highly regarded as a booster to improve their results.

As discussed above, Lion’s Mane is a very special mushroom. With that said, it is in no way hallucinogenic. It has the potential to protect and enhance brain function, but it won’t make you trip. 

Interestingly, it is seen as a critical supporting supplement by a lot of people that use psychedelics for performance enhancing and therapeutic purposes. Many people who use psychedelics in microdosing,especially psilocybin-containing “magic” mushrooms believe that using Lion’s Mane in conjunction will help them achieve benefits faster and retain those benefits more consistently. This practice is called “stacking”, and Lion’s Mane is probably the most popular stacking tool around. In fact, it forms a critical component in the supporting mix known as the Stamets Stack.

What is the best way to incorporate Lion’s Mane into my diet?

Short answer: Lion’s Mane offers lots of potential benefit, but to avoid wasting your time and money, take a high-quality, full-spectrum Lion’s Mane supplement from a reputable supplier daily.

At this point, the potential upside of using Lion’s Mane should be clear, but what’s the best way to make sure you’re getting the most benefit? 

First thing: you’re going to need to take a supplement to gain most of the health benefits. Like most mushrooms, Lion’s Mane is about 90% water, so you’d need to eat a LOT of it to access the benefits of some of the specialized compounds mentioned above via unprocessed fungus. 

Second thing: you need to make sure you're getting the best quality. Here is where it gets sort of complicated. You’ll want to make sure you’re trusting in a brand that knows the science–not just the marketing. The right supplier will know the latest thinking among experts so you don’t have to. A reputable supplier will know about:

• Relative benefits of the different parts of the fungus
• How the Lion’s Mane should be grown
• Methods for extracting the bio-active ingredients to make sure all the useful ones are there and intact  

With the help of a trustworthy source, Lion’s Mane supplementation has the potential to grant a ton of exciting benefits. Find yourself a credible supplier that can back up their claims (especially one that can show proof of third party validation), and you’ll be well placed to capture as many benefits as possible.

If you're looking to boost your brain power, lion's mane mushrooms could be the game-changer you’ve been searching for. Whether you're a student cramming for exams, an entrepreneur looking for a creative edge, or just somebody trying to maintain sharp cognitive function as you age, this could be the key to help you achieve your goals. 

While these mushrooms have a host of potential health benefits, it's always important to consult with a healthcare professional before adding any new supplements to your regimen. 

References

Cerletti, C., Esposito, S., & Iacoviello, L. (2021). Edible Mushrooms and Beta-Glucans: Impact on Human Health. Nutrients, 13(7), 2195. https://doi.org/10.3390/nu13072195

Chiu, C. H., Chyau, C. C., Chen, C. C., Lee, L. Y., Chen, W. P., Liu, J. L., Lin, W. H., & Mong, M. C. (2018). Erinacine A-Enriched Hericium erinaceus Mycelium Produces Antidepressant-Like Effects through Modulating BDNF/PI3K/Akt/GSK-3β Signaling in Mice. International Journal of Molecular Sciences, 19(2), 341. https://doi.org/10.3390/ijms19020341

Friedman, M. (2015). Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds. Journal of Agricultural and Food Chemistry, 63(32), 7108-7123. https://doi.org/10.1021/acs.jafc.5b02914

Khan, M. A., Tania, M., Liu, R., & Rahman, M. M. (2013). Hericium erinaceus: An edible mushroom with medicinal values. Journal of Complementary and Integrative Medicine, 10(1), 253-258. https://doi.org/10.1515/jcim-2013-0001

Koivikko, A., & Savolainen, J. (1988). Mushroom allergy. Allergy, 43(1), 1-10. https://doi.org/10.1111/j.1398-9995.1988.tb02037.x

Li, I. C., Lee, L. Y., Tzeng, T. T., Chen, W. P., Chen, Y. P., Shiao, Y. J., & Chen, C. C. (2018). Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines. Behavioural Neurology, 2018. https://doi.org/10.1155/2018/5802634

Li, I. C., Lee, L. Y., Chou, M. Y., Wang, M. F., Chen, W. P., Chen, Y. P., & Chen, C. C. (2019). Erinacine A-enriched Hericium erinaceus mycelia promotes longevity in Drosophila melanogaster and aged mice. PLoS ONE, 14(5). https://doi.org/10.1371/journal.pone.0217226

Li, I. C., Chang, H. H., Lin, C. H., Chen, W. P., Lu, T. H., Chee, L. Y., Chen, Y. W., Chen, Y. P., Chen, C. C., & Lin, D. P. C. (2020). Prevention of Early Alzheimer’s Disease by Erinacine A-Enriched Hericium erinaceus Mycelia Pilot Double-Blind Placebo-Controlled Study. Frontiers in Aging Neuroscience, 12(155). https://doi.org/10.3389/fnagi.2020.00155

Limanaqi, F., Biagioni, F., Busceti, C. L., Polzella, M., Fabrizi, C., & Fornai, F. (2020). Potential Antidepressant Effects of Scutellaria baicalensis, Hericium erinaceus and Rhodiola rosea. Antioxidants, 9(3), 234. http://dx.doi.org/10.3390/antiox9030234

Lion's Mane Mushroom. (2022, November 21). Drugs.com. Retrieved January 31, 2023, from https://www.drugs.com/npp/lion-s-mane-mushroom.html#28087447

Ma, B. J., Shen, J. W., Yu, H. Y., Ruan, Y., Wu, T. T., & Zhao, X. (2010). Hericenones and erinacines: Stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology, 1(2), 92-98. https://doi.org/10.1080/21501201003735556

Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2008). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. https://doi.org/10.1002/ptr.2634

Mori, K., Ouchi, K., & Hirasawa, N. (2015). The Anti-Inflammatory Effects of Lion's Mane Culinary-Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes) in a Coculture System of 3T3-L1 Adipocytes and RAW264 Macrophages. International Journal of Medicinal Mushrooms, 17(7), 609-618. https://doi.org/10.1615/intjmedmushrooms.v17.i7.10

Ratto, D., Corana, F., Mannucci, B., Priori, E. C., Cobelli, F., Roda, E., Ferrari, B., Occhinegro, A., Di Iorio, C., De Luca, F., Cesaroni, V., Girometta, C., Bottone, M. G., Savino, E., Kawagishi, K., & Rossi, P. (2019). Hericium erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice during Aging. Nutrients, 11(4), 715. https://doi.org/10.3390/nu11040715

Roda, E., Priori, E. C., Ratto, D., Da Luca, F., Di Iorio, C., Angelone, P., Locatelli, C. A., Desiderio, A., Goppa, L., Savino, E., Bottone, M. G., & Rossi, P. (2021). Neuroprotective Metabolites of Hericium erinaceus Promote Neuro-Healthy Aging. International Journal of Molecular Sciences, 22(12). https://doi.org/10.3390/ijms22126379

Roda, E., De Luca, F., Ratto, D., Priori, E. C., Savino, E., Bottone, M. G., & Rossi, P. (2023). Cognitive Healthy Aging in Mice: Boosting Memory by an Ergothioneine-Rich Hericium erinaceus Primordium Extract. Biology, 12(2), 196. https://doi.org/10.3390/biology12020196

Rossi, P., Cesaroni, V., Brandalise, F., Occhinegro, A., Ratto, D., Perrucci, F., Girometta, V., Orrù, G., & Savino, E. (2018). Dietary Supplementation of Lion's Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), and Spatial Memory in Wild-Type Mice. International Journal of Medicinal Mushrooms, 20(5), 485-494. https://doi.org/10.1615/IntJMedMushrooms.2018026241

Ryu, S. H., Hong, S. M., Khan, Z., Lee, S. K., Vishwanath, M., Turk, A., Yeon, S. W., Jo, Y. H., Lee, D. H., Lee, J. K., Hwang, B. Y., Jung, J. K., Kim, S. Y., & Lee, M. K. (2021). Neurotrophic isoindolinones from the fruiting bodies of Hericium erinaceus. Bioorganic & Medicinal Chemistry Letters, 31. https://doi.org/10.1016/j.bmcl.2020.127714

Saitsu, Y., Nashide, A., Kikushima, K., Shimizu, K., & Ohnuki, K. (2019). Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomedical Research, 40(4), 125-131. https://doi.org/10.2220/biomedres.40.125

Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., Zhou, Y., & Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food & Function, 8, 1020-1027. https://doi.org/10.1039/C7FO00071E

Shimbo, M., Kawagishi, H., & Yokogoshi, H. (2005). Erinacine A increases catecholamine and nerve growth factor content in the central nervous system of rats. Nutrition Research, 25(6), 617-623. https://doi.org/10.1016/j.nutres.2005.06.001

Tzeng, T. T., Chen, C. C., Lee, L. Y., Lu, C. K., Shen, C. C., Huang F., C. Y., Chen, C. C., & Shiao, Y. J. (2014). Erinacine A-enriched Hericium erinaceus mycelium ameliorates Alzheimer’s disease-related pathologies in APPswe/PS1dE9 transgenic mice. Journal of Biomedical Science, 23(49). https://doi.org/10.1186/s12929-016-0266-z