Lion's mane mushroom: The powerhouse fungi

Lion's mane has traditionally been used in support of healthy immune system function, a normal inflammatory response, and digestive health. More recently, this fungus has gained attention for its potential cognitive benefits, with several studies finding that compounds in these mushrooms can encourage the growth of new nerve cells and support cognitive function (Wong et al., 2012). Early research has also explored a possible role for lion's mane in supporting healthy testosterone levels.

Lion's mane is typically consumed in soups, stir-fries, and other culinary dishes, or as a dietary supplement, in conjunction with a healthy diet and lifestyle.

Nerve growth factor (NGF) is a protein that helps support nerve cells' growth and survival. NGF is essential for the proper development of the nervous system and plays a role in regeneration after injury. NGF interacts with receptors on nerve cells, promoting the survival and growth of these cells. It is also involved in developing new connections between nerve cells, known as synapses. NGF levels decline with age, which researchers believe may contribute to age-related changes in cognitive function (Sabaratnam et al., 2013).

Lion's mane mushrooms are a natural source of compounds that mimic the structure of NGF, and studies have shown they can bind to receptors in the brain. This binding is thought to help stimulate the growth and regeneration of nerve cells, which researchers associate with supporting cognitive function.

In several laboratory studies, lion's mane extract was observed to increase NGF production in mouse neurons by more than 250% (Spelman et al., 2017). This early-stage research is a useful signal for how lion's mane may support nerve cell health, though it does not establish that lion's mane treats or prevents any neurological disease in humans, and it should not be read that way. Lion's mane extract has generally been well tolerated in the studies reviewed, which supports its ongoing use as a nootropic ingredient, in conjunction with a healthy diet and lifestyle.

Lion's mane mushrooms have long been valued for their role in supporting healthy immune system function. Also known as yamabushitake, these mushrooms have featured in traditional Chinese medicine for centuries, and modern research has since taken an interest in their immune-supporting properties.

Lion's mane contains polysaccharide compounds that appear to support the activity of white blood cells and communication between cells of the immune system. Research also associates lion's mane with supporting the body's normal antibody and cytokine activity, proteins involved in the body's everyday immune response (Friedman, 2015). Taken together, this research points to lion's mane as a useful ingredient for supporting healthy immune system function, in conjunction with a healthy diet and lifestyle.

Inflammation is a vital process that helps our bodies heal from injury and respond to everyday challenges. Researchers have identified several key players in this process, including cytokines, mast cells, and macrophages (De Filippo et al., 2013). Cytokines are small proteins that help regulate the immune response, mast cells are a type of white blood cell involved in allergic reactions, and macrophages are white blood cells that engulf and clear foreign material. When these cells are activated, they release inflammatory mediators such as histamine and interleukins, producing the familiar signs of inflammation: redness, swelling, and discomfort.

Lion's mane contains compounds, including hericenones and erinacines, that have been studied for their role in supporting the body's normal inflammatory response. One animal study found that lion's mane was associated with reduced markers of inflammation and improved joint mobility in an arthritis model (Roupas et al., 2012). This is preliminary animal research and does not establish that lion's mane treats arthritis or any other inflammatory disease in humans.

Lion's mane mushrooms contain a polysaccharide known as beta-glucan, which is studied for its role in supporting the growth of healthy gut bacteria. They are also a source of dietary fibre, which supports regular bowel movements. Lion's mane also contains antioxidant compounds studied for their role in supporting the gut lining, in conjunction with a healthy diet and lifestyle.

Research suggests lion's mane extract may support the stomach's normal digestive enzyme activity and the turnover of cells in the gut lining (Friedman, 2016). A healthy gut lining plays a role in nutrient absorption and in supporting the gut barrier.

Early research has also looked at lion's mane and fat metabolism. One animal study found that mice given a lion's mane extract showed increased levels of adenosine triphosphate (ATP), the molecule that powers cellular activity, along with higher levels of enzymes involved in breaking down fats (Kushairi et al., 2019). This is preliminary animal research; more human studies are needed before firm conclusions can be drawn about fat metabolism in people.

Preliminary research has looked at whether lion's mane may support healthy testosterone levels already within the normal range. Lion's mane contains compounds, including ergothioneine, studied for supporting healthy circulation, which may play a supporting role in overall hormonal health. More research, particularly in humans, is needed before firm conclusions can be drawn here, in conjunction with a healthy diet and lifestyle.

There is no established recommended daily intake (RDI) for lion's mane. Studies commonly use doses of 1 to 5 grams per day, divided into two servings. It is sensible to start with a lower dose and increase gradually, as some people report mild gastrointestinal discomfort at higher doses. Lion's mane is generally taken consistently, since its studied effects build over time, in conjunction with a healthy diet and lifestyle. As with any new supplement, check with your healthcare provider first, particularly if you are pregnant, breastfeeding, or taking medication.

• Wong, K. H., Naidu, M., David, R. P., Bakar, R., & Sabaratnam, V. (2012). Neuroregenerative potential of lion's mane mushroom, Hericium erinaceus (Bull.: Fr.) Pers. (higher Basidiomycetes), in the treatment of peripheral nerve injury. International Journal of Medicinal Mushrooms, 14(5).
• Sabaratnam, V., Kah-Hui, W., Naidu, M., & David, P. R. (2013). Neuronal health, can culinary and medicinal mushrooms help? Journal of Traditional and Complementary Medicine, 3(1), 62-68.
• Spelman, K., Sutherland, E., & Bagade, A. (2017). Neurological activity of Lion's mane (Hericium erinaceus). Journal of Restorative Medicine, 6(1), 19-26.
• 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.
• De Filippo, K., Dudeck, A., Hasenberg, M., Nye, E., van Rooijen, N., Hartmann, K., et al. (2013). Mast cell and macrophage chemokines CXCL1/CXCL2 control the early stage of neutrophil recruitment during tissue inflammation. Blood, 121(24), 4930-4937.
• Roupas, P., Keogh, J., Noakes, M., Margetts, C., & Taylor, P. (2012). The role of edible mushrooms in health: Evaluation of the evidence. Journal of Functional Foods, 4(4), 687-709.
• Friedman, M. (2016). Mushroom polysaccharides: chemistry and antiobesity, antidiabetes, anticancer, and antibiotic properties in cells, rodents, and humans. Foods, 5(4), 80.
• Kushairi, N., Phan, C. W., Sabaratnam, V., David, P., & Naidu, M. (2019). Lion's mane mushroom, Hericium erinaceus (Bull.: Fr.) Pers. suppresses H2O2-induced oxidative damage and LPS-induced inflammation in HT22 hippocampal neurons and BV2 microglia. Antioxidants, 8(8), 261.