What is Lions Mane Mushroom?
Lions mane mushroom, scientifically known as Hericium erinaceus, is an edible mushroom that has long been used in traditional Chinese medicine. In recent years, lions mane has gained popularity in the western world for its potential health benefits.
The mushroom gets its name from its cascading white tendrils that resemble the mane of a lion. It goes by several other names as well, including bearded hedgehog mushroom, bearded tooth mushroom, and pom pom mushroom.
Appearance and Growth
Lions mane grows on hardwoods and is native to North America, Europe, and Asia. It can be identified by its unique appearance. The mushroom has a globe-shaped fungal body with long, flowing, icicle-like spines instead of gills underneath its cap.
The spines can grow longer than the width of the mushroom's body, reaching lengths of 2 feet or more in mature specimens. As it ages, the fungus changes from a smooth, round mass to its distinctive lion’s mane shape.
When fresh, lions mane mushrooms are white, but they turn yellow or brown in age or after being handled or bruised. This color change is an identifying feature. The flesh is white with a mild odor and flavor.
Potential Health Benefits
In Asia, lions mane mushroom has long been consumed for its medicinal effects as well as its unique flavor and texture. Modern research suggests it contains bioactive compounds that may offer a range of health benefits:
- Stimulates nerve growth factor production
- Supports cognitive function and memory
- Protects against neurological disease and damage
- May help manage anxiety and depression
- Possesses antioxidant and anti-inflammatory properties
- May help regulate blood sugar and reduce heart disease risk factors
- Potential anticancer effects
Culinary Uses
In addition to its rising popularity as a dietary supplement, lions mane mushroom is increasingly being used to add flavor and nutrients to dishes and culinary creations. Chefs and home cooks can incorporate it into foods in many ways.
The mushroom has a lobster or seafood-like flavor. Its tender texture lends well to many types of recipes. Popular culinary uses for lions mane mushroom include:
- Sauteeing or stir-frying
- Added to pasta, pizza, frittatas
- Baked, roasted, or grilled
- Added to soups, stews, stocks and broths
- Dipped in batter and fried (fritters)
- Dehydrated and pulverized as a seasoning powder
- Infused into honey, vinegar, oils, butter
- Fermented into wine, beer, spirits
- Added to dips, spreads, pates
- Blended into smoothies, juices
Nutritional Profile of Lions Mane Mushroom
Fresh and dry lions mane mushrooms have an impressive nutritional profile. They are low in calories, fat, and carbs, but packed with protein, dietary fiber, and essential micronutrients.
Some of the top nutrients found in this unique edible mushroom include:
- Protein - Lions mane contains up to 30% protein by dry weight. It’s especially rich in some essential amino acids.
- Dietary fiber - Composed of complex carbohydrates fibers that form the fruiting body structure.
- Vitamin D - Unusual for mushrooms, lions mane contains useful amounts of vitamin D.
- B vitamins - Thiamin, riboflavin, niacin, pantothenic acid are present.
- Essential fatty acids - Such as linoleic acid.
- Polysaccharides - Bioactive carbohydrate compounds.
- Ergosterols - Precursors to vitamin D in mushrooms.
- Trace minerals - Selenium, zinc, iron, copper, potassium, manganese.
This nutritional profile gives lions mane extract powder and supplement products significant health-supporting potential.
Bioactive Compounds
In addition to nutrients, lions mane mushroom contains bioactive substances that are believed to exert beneficial effects in humans. These include:
- Hericenones
- Erinacines
- Polysaccharides such as beta-glucans
- Triterpenes
- Phenolic acids
- Flavonoids
Thanks to modern chemical analysis methods, scientists continue to discover new phytochemicals that play a role in the therapeutic actions of this fungus.
Nerve Growth Factor
Two compounds found in lions mane mushroom – hericenones and erinacines – have been shown to stimulate the production and activity of nerve growth factor (NGF) in laboratory studies. NGF is a protein crucial for the growth, maintenance, proliferation, and survival of neurons.
By boosting NGF synthesis and secretion in cells, lions mane induces nerve and brain tissue regeneration. This may explain many of its neuroprotective benefits.
Amyloid Plaques
Hericenone B and hericenone C compounds extracted from lions mane mushroom have been found to inhibit the accumulation of amyloid beta plaques in test tube studies. Amyloid plaques between nerve cells in the brain are a hallmark characteristic of Alzheimer’s disease.
Benefits and Effects
Centuries of traditional use and a growing body of scientific research indicate lions mane mushroom may offer significant benefits for brain, nervous system, and whole body health. Here is an overview of the top researched therapeutic effects:
Supports Memory and Cognitive Function
Lions mane contains two unique classes of nourishing compounds for brain cells – hericenones and erinacines. By increasing NGF, they stimulate the production of neurons and protect existing brain cells from dysfunction and damage.
Multiple studies have found lions mane improves mild cognitive impairment, supports spatial short-term and visual recognition memory, protects against learning disabilities, and reduces development of dementia-like illnesses in test subjects.
Protects Against Neurological Disease
The neuroprotective abilities of lions mane mushrooms make them beneficial in the prevention and slowing of neurological disorders. Research indicates they can help manage Parkinson’s disease, reduce multiple sclerosis nerve damage, and mitigate the effects of traumatic brain injuries and strokes.
Reduces Anxiety and Depression
Compounds in lions mane mushroom have been shown to act as antagonists to receptors in the brain that trigger anxiety symptoms. Studies show lions mane extracts can reduce markers of depression and substantially decrease anxious behaviors in mice.
The mushroom also stimulates new neuron formation in the hippocampus. This may contribute to the reductions seen in anxiety and depressive disorders.
Combats Fatigue
In a human clinical trial, lions mane powder taken daily was found to substantially reduce fatigue and anxiety in breast cancer patients undergoing chemotherapy over the course of one month. An increase in NGF is believed to play a role in the mushroom’s energizing effects.
Relieves Inflammation
The mycelium and fruiting bodies of lions mane mushroom have been shown to possess significant anti-inflammatory properties. Through multiple mechanisms, consumption reduces damaging inflammatory activity throughout the body – including within digestive and cardiovascular systems.
Supports Digestive System Function
Polysaccharopeptides extracted from lions mane mushrooms stimulate the growth of beneficial Bifidobacterium gut bacteria, according to test tube research. This prebiotic effect may improve gastrointestinal health and digestion via enhanced microbiome balance.
Regulates Blood Sugar Levels
Human and animal research indicates lions mane mushroom helps regulate insulin output, lowers blood sugar spikes after eating carbohydrates, and reduces diabetic kidney damage markers. Use as a supplement may aid diabetes management.
Improves Cholesterol and Triglycerides
A lion’s mane mushroom extract given to rats on a high-fat diet for eight weeks prevented weight gain and reduced liver cholesterol and triglyceride blood fat levels compared to control groups. Similar results have been found regarding its effects on cholesterol production.
Protects the Liver
The powerfully antioxidant and anti-inflammatory actions of lions mane mushroom alleviate two primary factors underlying liver disease development. Studies demonstrate lions mane extract guards liver cells from free radical damage while reducing markers of inflammation, fibrosis, and fatty liver in rodent test subjects.
Fights Cancer Cell Formation
Clinical research into the anti-cancer effects of H. erinaceus is still in early stages, but laboratory studies to date have found lions mane extract has cytotoxic activity against many types of cancer cells – including liver, colon, stomach, blood, and breast cancers. Tumor development and metastasis also appear reduced with use.
Popular Forms and Products
Due to its rising popularity, you can now find lions mane mushroom and its extracts and derivatives in many forms:
Raw Mushrooms
Fresh or dried whole lions mane mushrooms are eaten and used to make various foods, drinks, soups and extracts.
Powdered Supplements
Pure lion’s mane mushroom is hot water extracted, the liquid reduced, and finally spray dried to produce a fine powder. Often mixed with mycelium biomass too. Taking capsules provides all nutrients and compounds.
Liquid Extracts
The mushrooms are dual extracted using hot water and alcohol solvents, then the liquid is condensed. These formulae may contain both fruiting bodies and cultivated mycelium.
Teas and Infusions
Typically consist of dried mushroom sliced or pulverized, then steeped in hot water to make a medicinal tea or broth.
Nootropic Brain Formulas
Lions mane extracts are increasingly found alongside nootropic ingredients like bacopa, ginkgo, gotu kola, and ashwagandha in preformulated cognitive health stacks.
Food Products
As a flavorful ingredient, lions mane mushroom is now incorporated into pastas, crackers, sauces, desserts, chocolate, jerky, coffee, maple syrup, honey, soap, and more.
Dosage, Safety, and Side Effects
Here is what you need to know about properly and safely taking lions mane mushroom supplements:
Typical Effective Dosage
Most human research on lions mane mushroom has used daily dosages between 250 and 3000 mg taken for two to three months. The quality of the extract likely determines potency and effects at different doses.
Usage Considerations
There are no standardized dosing guidelines, but most supplements provide 500 to 1000 mg taken 1 to 3 times per day. Liquid tincture dosage may range between 0.5 and 2 ml taken 1 to 3 times daily.
Is Lions Mane Mushroom Safe?
Lions mane mushroom is very safe for most people. Millions of people take lions mane supplements or eat the mushrooms regularly with no significant side effects being commonly reported.
Possible Side Effects
In rare cases, upset digestive symptoms may occur including nausea, diarrhea, abdominal cramps, or discomfort. Allergic reactions are possible in sensitive individuals. Discontinue use if any concerning reactions develop.
Who Should Use Caution?
There is insufficient research data for pregnant or nursing mothers to use lions mane mushroom supplements. Those scheduled for surgery should avoid use for at least a week beforehand due to possible blood thinning interactions.
If being treated for a health condition or taking any medications, consult your physician before using lions mane extracts or dietary supplements for guidance.
Overall, lions mane mushroom has an exceptional safety profile. But research is still in early stages, so prudent supplementation practices are wise.
Top Lions Mane Supplements
When shopping for lions mane mushroom products, here are the best things to look for:
- Organic Hericium erinaceus mushroom
- Hot water and dual extracted
- Both fruiting body and cultivated mycelium
- Pure lions mane without fillers, additives
- Reputable brand and source
Additionally, purchasing mushroom supplements verified by independent lab testing for purity, composition, contamination, and concentration of bioactive compounds ensures quality and safety.
Some of the highest regarded lions mane supplement products include:
- Real Mushrooms Lions Mane Capsules
- FreshCAP Lions Mane Extract Powder
- Om Organic Mushroom Nutrition Lion’s Mane
- Host Defense Lions Mane Capsules
- Four Sigmatic Lion’s Mane Elixir Mix
- Real Mushrooms Lions Mane Liquid Extract
How to Grow Lions Mane at Home
It’s possible to grow your own lion’s mane mushroom at home either outdoors or indoor using logs or a prepared mushroom cultivation substrate. Here is a simplified overview of the process:
1. Obtain Lions Mane Spawn or Plugs
The first thing you need is a source of Hericium erinaceus spawn (mycelium). Reputable mushroom growers sell inoculated plugs, sawdust blocks, wooden dowels, or grain spawn specifically for growing lions mane.
2. Select Logs or Prepare Bulk Substrate
Outdoors, inoculate 1 to 3 year old hardwood logs approximately 3 to 5 inches in diameter. Popular woods are oak, beech, maple, ironwood, chinquapin, or alder. The logs should be pre-drilled with holes for the plug spawn.
Indoors, prepare a mixture of hardwood fuel pellets and supplemented sawdust which has been moistened and pasteurized in an open-air environment to prevent contamination.
3. Introduce Spawn to Growing Medium
By hammering mushroom plug spawn into the pre-drilled holes in logs outdoors, or mixing grain spawn throughout the indoor cultivation substrate, the mycelium is introduced to its new growing environment.
4. Maintain Proper Fruiting Conditions
Once inoculated with lions mane mushroom spawn, logs should be soaked and kept moist in a shaded location outdoors with temperatures around 60 to 75 F. Indoors, maintains temperatures of 55 to 75 F, humidity levels above 75%, good airflow, and proper moisture content.
5. Harvest Lions Mane Mushrooms
Under ideal conditions, lion’s mane mushrooms will begin to emerge in as little as 2 weeks indoors or up to 6 months outdoors on logs. Pick by hand once spines start to cascade downward from the globular fungal mass, trimming with a knife at the base.
Additional harvests off each log or block are common for many months afterwards with proper fruiting conditions for this choice edible and medicinal mushroom.
In Conclusion
With its unique appearance, flavor, and brain-boosting abilities, lions mane mushroom is an up and coming superfood fungus full of health benefits. As research continues, even more therapeutic effects and uses for Lions mane extract supplements and products are likely to emerge.
FAQs
What does lions mane taste like?
Lions mane mushroom has a seafood-like flavor, often described as similar to crab or lobster. The texture is meaty when cooked. It has a very mild taste and aroma in its raw state.
Can I grow lions mane at home?
Yes, lions mane can be cultivated at home outdoors on hardwood logs or indoors using sawdust mushroom growing kits. You inoculate sterilized growing medium with lions mane spawn plugs or grain spawn purchased from a supplier.
Is lions mane mushroom safe to eat?
Lions mane mushroom is very safe to eat for most people. There are no known toxicity issues with lions mane mushroom flesh or extract products. Some digestive upset is possible if using a strong extract.
What’s the best way to take lions mane?
The most common way to supplement with lions mane is by taking mushroom extract capsules or powder. But it can also be consumed as a tea, tincture, mixed into foods or smoothies, or by eating cooked whole mushrooms.