What is lion's mane? Effects & side effects

Eating a mushroom that resembles a lion's butt? Meet lion's mane. In this article, you'll learn more about lion's mane effects, benefits & side effects.

Lion's mane is a food in the nootropics category that has recently become popular and has 'blown over' from traditional Chinese medicine. Lately, there has also been much research into this brain-enhancing mushroom, and the results are very interesting.

A study published in the Journal of Agricultural and Food Chemistry lists the benefits by stating that the lion's mane mushroom is antibiotic, anticarcinogenic, antidiabetic, anti-fatigue, antihypertensive, antihyperlipodemic, anti-senescence (anti-aging), cardioprotective, hepatoprotective, nephroprotective, and neuroprotective, and improves anxiety, cognitive function, and depression.

Quite a list of possible lion's mane benefits! In this article, we explain what lion's mane is, its effects, and possible side effects of this interesting mushroom.

What is lion's mane?

Lion's mane is known in Latin as Hericium erinaceus and is native to North America, Europe, and Asia, although it is not widely cultivated outside of Asia. It is also called Hedgehog mushroom, Yamabushitake or Houtou, and belongs to the tooth fungi group.

Hedgehog mushrooms have long, dangling spines that are usually longer than one centimeter. Unlike most mushroom species, which have spines protruding from a branch, the spines of Hericium erinaceus protrude outward, giving it that unique lion's mane appearance.

These mushrooms grow on both living and dead deciduous trees and are common in late summer and autumn months.

Research shows that lion's mane has anti-inflammatory, antioxidant, and immune-stimulating properties in cells, animals, and humans. It has been used as a medicinal mushroom for thousands of years, especially by practitioners of traditional Chinese medicine.

Lion's mane may have anti-inflammatory effects.

Like many powerfully beneficial foods, it has been known in parts of Asia for some time that the lion's mane mushroom may be interesting for various bodily functions and conditions. The strange-looking mushroom has been used in Japan for centuries and possibly even thousands of years and is revered by Buddhist monks.

A sect of Buddhist monks known as the Yamabushi wears a garment known as the 'suzukake', made of many long strands of fur, which bears a striking resemblance to the lion's mane and probably explains why the mushroom is known in some areas as the yamabushitake.

According to some sources, the mushroom was reserved for royalty at various times in the past.

Lion's mane effect

Lion's mane is best known for its neuroprotective and nootropic effects. Research indicates that the mechanisms of action of lion's mane may play an important role in promoting nervous system health, particularly by stimulating the production of Nerve Growth Factor (NGF) and Brain-Derived Neurotrophic Factor (BDNF).

Furthermore, studies have shown that lion's mane may help improve cognitive function and reduce symptoms of neurodegenerative diseases such as Alzheimer's and Parkinson's. In addition, lion's mane may be beneficial for mood, including reducing depression and anxiety.

Apart from brain health, Lion's Mane also has potential immunomodulatory and anti-inflammatory properties. It can enhance the immune response and may be useful in combating infections and diseases.

Studies also show that it may play a role in supporting gastrointestinal health, particularly in treating stomach ulcers and promoting a healthy gut microbiota.

Below, we discuss the most known (supposed) benefits of lion's mane.

1. Improves brain function and is good for the nervous system

Perhaps the most thoroughly researched property of lion's mane is its influence on brain cells and related functions. This incredible mushroom could have a revolutionary impact on neurodegenerative diseases.

One of the ways lion's mane affects brain function is by enhancing neurite growth in the brain and related organs, according to research published in the International Journal of Medicinal Mushrooms. Neurite growth refers to the growth of axons and dendrites of neurons.

This is of great importance in research into brain health. By increasing this growth, it might be possible to slow down or reverse cell degeneration in the brain – the main characteristic of diseases like Alzheimer's and Parkinson's.

A 2012 study in Malaysia showed that consuming the lion's mane mushroom could even regenerate damaged cells from peripheral nerve injury, an injury affecting the delicate tissue between your brain and spinal cord.

When studying brain diseases that can be influenced by certain medications or treatments, scientists often use the so-called PC12 cell line for testing. Extracts and various forms of the hedgehog mushroom appear to have a great influence on PC12 cells, protecting them from damage and significantly delaying their cell death.

This finding could prove very relevant for the prevention or treatment of brain disorders.

In animal research, published in Evidence-Based Complementary and Alternative Medicine, the lion's mane mushroom stimulated cognitive function and helped improve memory in mice, both with and without an Alzheimer's model.

Multiple studies have found an inverse correlation between lion's mane and Alzheimer's-related symptoms, meaning that after consuming the mushroom extract, the symptoms of the mice improved.

An improvement in mild cognitive impairment in humans was also found in research published in Phytotherapy Research after eight to sixteen weeks of lion's mane supplements, although this improvement did not persist after subjects stopped taking this supplement.

The danger of ischemic injury (damage caused by a lack of blood supply) to neurons is also important when talking about brain damage and disease. In laboratory tests in Taiwan, the lion's mane mushroom has been shown to help prevent this type of injury.

Taking lion's mane supplements also appears to have possible protective effects on the spread of Parkinson's disease, another neurodegenerative disorder, according to animal research published in the Journal of Translational Medicine.

While this research is still in its early stages and in most cases has not yet progressed to large-scale human trials, the consistent effect that lion's mane appears to have on brain cells should not be ignored.

2. Supports heart and blood vessel health

Lion's mane can also help prevent heart disease. In vitro and animal studies have shown that lion's mane extracts can prevent the increase of LDL cholesterol (also known as bad cholesterol), increase HDL, or good cholesterol, and lower triglycerides in the bloodstream, an early indicator of heart disease.

An extract of the hedgehog mushroom may prevent blood clots and reduce the risk of stroke, according to a study by the Department of Cellular Signaling, Graduate School of Pharmaceutical Sciences of Tohoku University in Japan, performed on rabbit platelets.

3. Can improve digestion

Partly due to its powerful anti-inflammatory properties, the lion's mane mushroom could improve the functioning of your stomach and digestive system.

In multiple studies, lion's mane mushroom has been shown to protect against or reduce stomach ulcers.

For example, according to a study conducted on rats by the Mushroom Research Centre at the University of Malaya in Malaysia, researchers concluded that the bioactive compounds in lion's mane extract may be responsible for the gastroprotective activity shown by the rats.

Research with mice from China, published in the International Journal of Medicinal Mushrooms, confirms this and states that "the results indicate that the polysaccharide fraction is the active compound of the H. erinaceus mycelium culture, which protects against stomach ulcers."

Lion's mane can also significantly improve the symptoms of two major inflammatory conditions of the digestive system, gastritis and inflammatory bowel disease, as has been shown in laboratory studies and research on mice.

4. Reduces inflammation

A 2015 study from Japan found that lion's mane was able to reduce inflammation in adipose tissue. This is important because adipose tissue inflammation is a factor in the formation of metabolic syndrome, a cluster of conditions that increase your risk of heart disease, stroke, and diabetes.

Lion's mane also has antibacterial effects against H. Pylori, often considered "the most successful pathogen in human history". Many people never have symptoms of carrying the bacterium, but in some people, it causes severe stomach ailments, such as stomach and/or duodenal ulcers.

5. Acts as a powerful antioxidant

The molecules in hedgehog mushrooms have antioxidant properties and help prevent and alleviate oxidative stress, caused by poor nutrition and exposure to environmental chemicals.

One specific way these antioxidants can be useful is in wound healing. A study at the University of Malaya found that a liquid extract of lion's mane significantly accelerated wound healing compared to natural healing in rats.

These antioxidants may also:

• Help prevent osteoporosis
• Protect against alcohol-induced liver damage
• Slow down skin aging

6. Improves mental health and overall well-being

A lion's mane supplement can also help you feel better by improving sleep and reducing the effects of mental health problems. The powerful polysaccharides from lion's mane have been shown to combat fatigue in trials with mice.

They could also normalize the circadian rhythm, as they did in mice in a study conducted at the Department of Agro-environmental Sciences, Faculty of Agriculture of Kyushu University, which is especially important for people at risk of dementia.

Consuming lion's mane can also be a natural way to help treat depression and anxiety.

In a study, 30 women received a placebo or lion's mane for four weeks. Researchers concluded: "Our results show that intake of H. erinaceus has the potential to reduce depression and anxiety, and these results suggest a different mechanism than the NGF-enhancing effect of H. erinaceus."

This seems partly related to the inflammatory factor associated with depression, as demonstrated in mouse studies.

7. Improves immune function

Lion's mane appears to have the ability to improve the functioning of the immune system in a way also related to the polysaccharide content in the fungus, according to research conducted on mice.

8. May be useful in diabetes

A 2013 animal study showed a clear improvement in blood sugar levels, insulin sensitivity, and several other diabetes symptoms when they were given an extract of the hedgehog mushroom.

Possibly due to the antioxidant effect of hedgehog mushroom, administering it to animals also appears to relieve the pain caused by diabetic neuropathy.

What is in lion's mane?

Research suggests that lion's mane contains at least 32 bioactive compounds. While it is difficult to determine the vitamin and mineral content of lion's mane, it is believed to be a rich source of potassium, zinc, iron, and selenium.

One of the reasons lion's mane has been studied for a wide range of purposes is because of the polysaccharides it contains. Polysaccharides are complex carbohydrate structures, such as glucose.

Hedgehog mushroom contains beta-glucan polysaccharides, which are scientifically known to be associated with various health benefits, such as a healthy heart and immune responses.

Lion's mane or reishi?

Many people wonder whether they should buy lion's mane or reishi mushrooms. The interesting thing is that these two also go well together.

As mentioned, lion's mane is a specific type of fungus known for its unique, lion-like shape, which studies suggest may play a role in improving cognitive functions. This is due to its potential nootropic properties, making it an interesting option for neurological health interventions.

On the other hand, Reishi, often called 'the mushroom of immortality', is recognized for its immunomodulatory and anti-inflammatory properties, which can support the immune system and promote overall well-being.

And now the amazing thing: precisely the combination of lion's mane and reishi can have significant synergistic effects, combining their individual benefits and enabling more comprehensive health promotion. These fungi together represent an exciting, underutilized source of natural health support.

What is lion's mane good for?

Both lion's mane and reishi are fungi used in traditional Chinese medicine for medicinal and therapeutic purposes. They have many similar health benefits, including their ability to boost immune function and combat oxidative stress.

Lion's mane is known for its neuroprotective properties. It promotes cognitive health by improving neurite growth, which plays a crucial role in neural growth while reducing inflammation.

Lion's mane is often used in traditional Chinese medicine to maintain qi, one's vital energy, and improve problems with the central nervous system. It may be recommended to patients dealing with Alzheimer's, Parkinson's, depression, anxiety, insomnia, and cognitive impairments.

What is reishi good for?

Reishi mushroom is known for its amazing healing properties. Like lion's mane, it has powerful anti-inflammatory and immune-boosting properties.

It is also used to improve mental clarity and help the body cope with the negative effects of stress, which is why it is considered an adaptogenic herb. Reishi mushrooms also contain polysaccharides, just like lion's mane, which give them their potential cancer-fighting properties.

How is lion's mane used?

Lion's mane mushrooms have been used for centuries as a food source and herbal medicine in various Asian countries. Over the past 10 years, this medicinal mushroom has received a lot of attention due to its possible therapeutic effects in neurodegenerative diseases.

In the East, the reverence for fungi goes back many centuries, with fungi known as 'spirit plants' believed to provide longevity and spiritual power.

According to research published in the Journal of Restorative Medicine, lion's mane was traditionally used in Chinese and Japanese medical systems to nourish the intestines, strengthen the spleen, and also as an anti-cancer agent.

In traditional medicine, it is said to nourish our five internal organs – the lung, heart, spleen, kidney, and liver – and it is used to promote good digestion, strength, and overall vitality.

The Lion's mane mushroom is also used in traditional Chinese medicine to improve the symptoms of qi deficiency (a lack of "vital energy") and is often taken for central nervous system problems, insomnia, and weakness.

Lion's mane has been used for centuries.

Unfortunately for many of us Westerners, the lion's mane mushroom is not easily available at the greengrocer, with the possible exception of Asian grocery markets in places like Chinatown.

However, there are two options you still have. Firstly, it is possible to grow lion's mane in Europe, and online kits are available with seeds to grow it in your own garden.

If you choose this path, be aware that many people compare the mushroom to a meaty product that tastes like seafood. It pairs well with brown rice or quinoa, especially if you add some fresh flavors like bell pepper or sweet onion.

Not everyone has the opportunity to grow their own crops, so you can also buy lion's mane mushroom in supplement form. Make sure to do your research and only buy high-quality supplements from reputable manufacturers.

Recipes with lion's mane

To prepare the lion's mane, brush off any bits of dirt from the spines, cut off the part that was attached to the tree, and slice it into half-inch pieces. Then, sauté the steaks in a dry pan for about five minutes per side, checking them every few minutes. You want the water in the mushrooms to release, so they get a little crispy.

Once the lion's mane mushrooms start to brown, add a little grass-fed butter, ghee, or olive oil, plus salt and pepper, and continue to sauté them over low heat until the mushroom steaks turn golden brown.

When cooking lion's mane, you can also add minced garlic, yellow onion, and other vegetables that you would normally combine with shrimp, as the two are known for their similar flavors.

Sautéed lion's mane mushrooms would work perfectly in my vegetarian ceviche recipe, especially since they add that traditional fishy ceviche flavor but keep the dish vegetarian-friendly.

Lion's mane side effects

The side effects of lion's mane have been studied in many research projects, and these showed lion's mane to be (generally) a safe food. Multiple animal studies have shown it to be non-toxic at various dosages, even over extended periods.

There have been isolated reports of side effects from the lion's mane mushroom, including one of contact dermatitis and another of respiratory problems related to eating lion's mane.

If you choose to eat this mushroom and experience symptoms such as burning/itchy skin, difficulty breathing, or swollen lips, consult your doctor immediately.

How much lion's mane per day?

If you want to use a lion's mane supplement, you should read the label for the correct dosage, especially if there is a combination of ingredients. The dosages recommended in supplements range from 300 milligrams to 3000 milligrams, one to three times a day, so follow the instructions on the label carefully.

If you are not sure how your body will react, start with a smaller dose of lion's mane and work your way up from there.

If you notice allergy symptoms after using a lion's mane extract or supplements, such as itching or digestive problems, stop using the supplement altogether.

Conclusions

• The lion's mane mushroom is an edible mushroom that grows in Asia, Europe, and North America.
• It has been used for thousands of years as a medicinal food in traditional Chinese medicine and other ancient medical practices.
• Due to the presence of unique polysaccharides and other nutrients, lion's mane may have health benefits.
• The two most well-known benefits of consuming lion's mane mushrooms are their potential ability to prevent or protect against the spread of neurodegenerative diseases and cancer.
• Lion's mane may also help improve heart health, protect against digestive inflammation, reduce inflammation, alleviate oxidative stress, improve mental health, boost immunity, and prevent diabetes.
• Lion's mane is not available in supermarkets, but you can grow it yourself or buy it as a dietary supplement.

Sources

• https://pubmed.ncbi.nlm.nih.gov/24266378/
• https://www.uq.edu.au/news/article/2023/02/mushrooms-magnify-memory-boosting-nerve-growth-0

About the lion's mane (Hericium erinaceus mushroom)

The lion's mane, also known as Hericium erinaceus, is a medicinal mushroom that is increasingly recognized for its nutritional value and health benefits. Scientific research shows that this mushroom contains nutrients that can contribute to mental healthcare.

Combining with berries, microgreens, and matcha

According to brain research, Hericium erinaceus is rich in antioxidants that can help reduce oxidative stress, and is therefore increasingly used as part of an organic diet. Combined with nutrient-rich foods such as berries, microgreens, and matcha, it can be part of a healthy and balanced lifestyle.

Nootropic supplement for brain and focus

The mushroom also has nootropic properties, which can support the brain and focus. Some people add it to their diet to help manage addiction, given its potential benefits for brain function.

Is lion's mane culinarily interesting?

The fruiting bodies of lion's mane are certainly culinarily interesting, with their soft texture and subtle flavor. In combination with herbs such as rhodiola rosea, an adaptogen that can help with stress and fatigue, these mushrooms can be a welcome addition to many dishes.

Lion's mane in traditional medicine

Finally, some studies suggest that the lion's mane effect may even have benefits for acupuncture and other forms of traditional medicine.