Lion’s Mane Health Benefits
Background
Lion’s Mane (Hericium erinaceus) is an unusual looking mushroom that grows in white snowball-like formations. It releases spores from cascading spines which elongate as the mushroom matures. In the wild, Lion's Mane can be found across North America and Eurasia where it grows on old beech and oak trees and on dead-wood, helping to recycle nutrients in forests. This mushroom is on the red-list of threatened species in many European countries including the UK where it has been given the highest level of protection under the wildlife and countryside act 1981. Therefore, wild foraging of these mushrooms is not recommended.
What are the main health benefits of taking Lion’s Mane?
Extensive research has been carried out on Lion’s Mane. The main health benefits include:
Brain health - including memory, focus and learning
Improved mood and sleep
Blood glucose regulation
Microbiome support
These benefits are explained further below, along with the relevant studies.
Brain Health
The most widely discussed potential benefit of Lion’s Mane is that of its protective/enhancing effects on the brain. The compounds responsible for these effects are hericenones (found in fruit bodies) and erinacines (found in mycelium) which are both very small and able to cross the blood brain barrier. Lion’s Mane improves brain health in a number of different ways:
Lion’s Mane promotes the release of Nerve Growth Factor in the brain (NGF) - stimulating growth and repair of neurons
Lion’s Mane thickens the insulating layer of myelin that surrounds connections between neurons
Increases levels of Brain Derived Neurotrophic Factor (BDNF)
Reduces inflammation in the brain
One possible mode of action is through an enhancing effect on Nerve Growth Factor (NGF). NGF plays an important role in the development and maintenance of neurons in the brain and peripheral nervous system. NGF also influences the immune system and hormonal system (1). A study found that treatment of human astrocyte cells (a type of brain cell) with Lion’s Mane extract increased the amount of nerve growth factor in a dose dependent manner (2). The extract also increased neurite outgrowth from these cells in vitro (cells in test tubes). The same study then looked at Lion’s Mane extract in living mice and found increased levels of mRNA encoding for NGF in the hippocampus (part of the brain important for learning and memory).
Lion’s Mane supplementation may also improve brain health by influencing myelin. Myelin is an insulating layer that surrounds the long projections between neurons (axons). Thicker myelin results in electrical impulses being conducted faster between neurons. Studies in young rats taking Lion’s Mane mycelium extract showed that they had more cells which produce myelin compared to the control group. Researchers also found more myelin protein on neuronal fibres (3).
Lion’s Mane has also been shown to promote production of Brain Derived Neurotrophic Factor (BDNF), which, a lack of can play a role in mood disorders and is often at reduced levels in those experiencing chronic stress (4). BDNF is also increased as we exercise, demonstrating there may be overlap between the benefits of functional mushrooms and exercise.
Lion’s Mane extract also demonstrates a neuroprotective effect due to its antioxidant effect in the brain. This 2014 study found rats given Lion’s Mane extract experienced 44% less tissue damage during a stroke compared to those not given any supplement (7). The effect was due to reduced inflammation and lower reactive nitrogen levels.
The fact that Lion’s Mane extracts improve brain health in multiple ways means it is used to improve brain functioning and also treat more specific conditions. One study conducted a double-blind (neither researchers or participants knew who was getting placebo vs Lion’s Mane treatment) comparison between two groups experiencing mild cognitive impairment. The group given 1g of dried Lion’s Mane fruiting body each day demonstrated significant improvements on a cognitive function scale. This study concluded that Lion’s Mane is effective in improving mild cognitive impairment (5). Lion’s Mane’s is a natural remedy with promising potential to help treat dementia. Preliminary clinical trials using Lion’s Mane to treat dementia demonstrate it is effective, with improvements on Functional Independence Measure scores and reduced disease progression (6).
Mood & Sleep
Improvements in anxiety and sleep quality have been reported when using Lion’s Mane extracts. A Japanese study using a patented extract of Lion’s Mane found significant improvements in undergraduates with sleep disorders. This was measured using a survey as well as detecting a compound in their saliva (MHPG) which is regarded as an accurate index for chronic stress and depressive symptoms (8).
Blood Glucose Regulation
Another potential benefit of Lion’s Mane supplementation is in its ability to help regulate blood glucose levels. In diabetic rats given Lion’s Mane fruit body extract, those that took the extract had significantly lower elevations of blood glucose levels compared to the control group. Serum triglyceride and cholesterol levels were also significantly reduced in rats fed extract compared to control (9). This hypoglycemic effect has been credited to a polysaccharide found in the fruit body of Lion’s Mane (10). Lion’s Mane mushroom extract shows potential to help treat diabetes and maintain more consistent blood glucose levels. You should seek advice from a healthcare professional if you are currently taking anti-diabetes medication and want to take Lions Mane as, they both work to lower blood glucose levels.
Microbiome
A healthy functioning gut microbiome is important for many aspects of health, from digestion, immunity and metabolic function to mood regulation. A study in mice found, those given Lion’s Mane extract demonstrated significantly greater species richness and diversity of bacterial species which is in indicator of microbiome health (11). The Lion’s Mane extract improves intestinal health by increasing the number of probiotics which promote the synthesis of short-chain fatty acids needed as fuel for beneficial gut microbes.
How can Lion’s Mane help with ADHD?
Currently, there are no direct studies looking at Lion’s Mane and its impact on ADHD. However, there are several ways in which Lion’s Mane may be good for those with ADHD. There are many people who take Lion’s Mane and say it helps with ADHD symptoms.
Lions mane mushrooms are a great source of L-tryptophan which is the precursor to serotonin (13). Regularly consuming Lion’s Mane extract will make the body better able to produce serotonin. Serotonin imbalance/deficit may play a role in ADHD (14). It has been found that directly consuming L-tryptophan significantly alleviates ADHD (15) symptoms. Lions Mane extract are a great natural source of L-tryptophan. L-tryptophan is an exogenous amino acid, meaning the body cannot produce this and it must come from the diet.
Due to Lion’s Mane’s high antioxidant content and compounds which can cross the blood brain barrier, Lion’s mane extract has an anti-inflammatory effect (15), particularly targeting neuroinflammation (16) resulting in a neuroprotective effect (17) . High inflammation caused by oxidative stress can predispose people to ADHD (18),(19) and exacerbate symptoms. Therefore, the anti-inflammatory effect of Lion’s Mane may help to reduce ADHD symptoms.
Lion’s Mane supplementation promotes the production of Nerve Growth Factor (NGF) in the brain (20). The release of Nerve Growth factor supports cognitive function, focus and memory as NGF promotes the growth and survival of nerve cells. Increased NGF due to Lion’s Mane supplementation may help with ADHD symptoms.
Unlike current interventions for ADHD such as Adderall, Lion’s Mane is not a stimulant and so has a less dramatic effect on mood, behaviour and energy levels. Lion’s Mane is also completely natural and evidence suggests it could be a safe, useful tool in treating ADHD.
Before starting a new protocol of Lion’s Mane supplementation, it is advised to consult your GP.
How can Lion’s Mane help with Menopause?
Lion’s Mane extract may be effective at improving menopausal symptoms due to it’s ability to improve mood, sleep, anxiety and depressive disorders. Improvements in brain health tend to be attributed to Hericenones and Erinacines found in the fruit bodies and mycelium of Lion’s Mane respectively. Other qualities of Lion’s Mane such as it’s high levels of antioxidants, vitamins (e.g. thiamine, riboflavin, niacin) and minerals (e.g. manganese, zinc and potassium) may contribute to overall health and thereby improve menopause symptoms. Lion’s Mane has been shown to regulate blood glucose levels (21) – this may be helpful as insulin sensitivity tends to decrease with menopause.
In a 2010 study of 30 menopausal women, Nagano et al. observed that 4-week supplementation with 2 g/day of powdered fruiting bodies of H. erinaceus caused a significant reduction in self-reported depression (21) symptoms (data was recorded using Center for Epidemiologic Studies Depression Scale (CES-D) and Indefinite Complaints Index (ICI)). Other studies have found Lion’s Mane as well as Reishi mushroom to be useful in treating depressive disorder (23).
This animal study found that Lion’s Mane extract may be effective in treating menopausal depression by targeting estrogen receptor beta (24) (in the brain). Unlike some pharmacological interventions such as estradiol, Lion’s Mane does not carry the risk of carcinogenesis caused by medications that target estrogen receptor alpha.
Although not looking directly at menopause, this study (25) found that taking Lion’s Mane extract was effective for improving mood and sleep disorders which are often commonplace during menopause. In the study of 77 volunteers, one group consumed capsules containing 80% mycelium extract and 20% fruiting body extract daily for 8 weeks. They found that the Lion’s Mane extract group showed significantly reduced depression and anxiety, as well as improvement on sleep disorders after 8 weeks of oral administration. The authors of the study measured an increase in pro-BDNF (Brain Derived Neurotrophic Factor) in the group taking Lion’s Mane’s - BDNF is important for neuronal health.
Lion’s Mane extract may improve menopause symptoms via a number of mechanisms. Lion’s Manes improvement to brain health seems to be a key factor in treating menopause symptoms. The overall health promoting properties of Lion’s Mane may also play a role.
Safety
The long historical record of use and the natural origin of Lion’s Mane suggests it is safe for regular consumption and has no side effects. More specific studies demonstrated a “remarkable lack of cytotoxicity on cells” (12) and clinical studies reported no toxicity (5). Therefore, consumption of this mushroom and its extracts is reported to be safe. With any new supplement, it is best to start with smaller doses and always discuss with a healthcare professional, particularly if you are on other medications.
What is the history of taking Lion’s Mane?
Consumption of Lion’s Mane dates back to 2000 BC where, in China, it was used to promote health of organs (liver, lungs, heart, spleen and kidneys). It was also used to improve gut/digestive health and to treat insomnia. Despite the lack of scientific research during early usage of Lion’s Mane, many of these claimed benefits are now supported by modern scientific studies. Its natural origin, long history of use and findings of modern research support the use of Lion’s Mane as a general health supplement and in treating more specific ailments.
What is the extraction process?
In order to obtain the health benefits of functional compounds in mushrooms, some treatments are needed to make these substances available for our bodies. Mushroom cell walls contain chitin (which also makes up insect exoskeletons). Chitin can’t be easily broken down by our bodies. Eating raw mushrooms isn’t recommended and can cause stomach upset. In order to make the mushroom extract, fruit bodies and mycelium undergo a two part extraction using alcohol as well as hot water. This treatment helps break down the tough chitin in the cell wall.
The use of alcohol and hot water allows maximum extraction of beneficial compounds - some of which are water soluble while others won’t dissolve in water but dissolve readily into alcohol. The water and alcohol are then evaporated off, and the remaining powder is ready to be used or made into capsules for easy consumption. Learn more about our extraction process here.
Conclusion
Evidence from the scientific literature supports the safe use of Lion’s Mane mushroom and its extracts to treat a number of ailments and in promoting general health and well-being. Research into this naturally functional mushroom is still in its infancy, with some of the mechanisms still not fully understood. However, using Lion’s Mane mushroom regularly appears to be a great way to improve mood, memory, sleep, microbiome, brain function, blood glucose regulation, antioxidant functioning and inflammatory response. Check out our Lion’s Mane Capsules and enjoy the benefits!
References
L. Aloe, et al., Nerve growth factor: from early discoveries to the potential clinical use, Journal of Translational Medicine, 2012, 10, pp.213. https://translational-medicine.biomedcentral.com/articles/10.1186/1479-5876-10-239
K. Mori, et al, Nerve Growth Factor-Inducing Activity of Hericium erinaceus in 1321N1 Huma Astrocytoma Cells, Biological and Pharmaceutical bulletin, 2008, 31, pp.1727-1732.https://www.jstage.jst.go.jp/article/bpb/31/9/31_9_1727/_article/-char/ja/
H.Huang,et al., Hericium erinaceus mycelium and its small bioactive compounds promote oligodendrocyte maturation with an increase in myelin basic protein, Nature Scientific Reports, 2021, 11,6551.https://www.nature.com/articles/s41598-021-85972-2
L.I-Chen, et al., Neurohealth properties of Hericium erinaceus mycelia enriched with erinacines, Behavioural Neurology, 2018. https://www.hindawi.com/journals/bn/2018/5802634/
K. Mori, et al., Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial, Phytotherapy research, 2008, 23,3, pp. 367-372. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2634
H. Kawagishi, C. Zhuang, Compounds for dementia from Hericium erinaceus, Drugs of the Future, 2008, 33, pp149-153. https://www.semanticscholar.org/paper/Compounds-for-dementia-from-Hericium-erinaceum-Kawagishi-Zhuang/98c7bc506e370689bb86ef2e479e1f5eba679759
L. Kam-Fai, et al., Protective effects of Hericium erinaceus mycelium and its isolated erinacine A against ischemia-injury-induced neuronal cell death via the inhibition of iNOS/p38 MAPK and nitrotyrosine, International Journal of Molecular Sciences, 2014, 27, 9, pp. 15073-89. https://pubmed.ncbi.nlm.nih.gov/25167134/
H. Okamura, et al., The effects of Hericium erinaceus (Amyloban 3399) on sleep quality and subjective well-being among female undergraduate students: A pilot study, Personalized Medicine Universe, 2015, 4, pp.76-78.
J.C Wang, Hypoglycemic effect of extract of Hericium erinaceus, Science of Food and Agriculture, 2004, 85, 4, pp.641-646.https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.1928?casa_token=PbJKgCivB-0AAAAA:jaU7VlEUuEAtnOnM36unVyTA0z50LRu3vz4gXT06wGphiI3qLPgY8paFPSnRfl7EZFWr6KDb4_9tPFa9
W. Cai, et al., Hypoglycemic benefit and potential mechanism of a polysaccharide from Hericium erinaceus in streptozotoxin-induced diabetic rats, Process Biochemistry, 2020, 88, 180-188. https://www.sciencedirect.com/science/article/abs/pii/S1359511319311183
Y. Yang, et al., Value added immunoregulatory polysaccharides of Hericium erinaceus and their effect on the gut microbiota, Carbohydrate Polymers, 2021, 262. https://www.sciencedirect.com/science/article/abs/pii/S0144861721000564
Lai PL, Naidu M, Sabaratnam V, et al. Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. Int J Med Mushrooms. 2013, 15(6) pp.539–54.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8533349/#:~:text=In%20fact%2C%20inflammation%20can%20negatively,of%20a%20dysregulated%20stress%20response
https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.1928?casa_token=PbJKgCivB0AAAAA%3AjaU7VlEUuEAtnOnM36unVyTA0z50LRu3vz4gXT06wGphiI3qLPgY8paFPSnRfl7EZFWr6KDb4_9tPFa9
https://pubmed.ncbi.nlm.nih.gov/20834180/