What is Lion's Mane Mushroom?
Lion's mane mushroom, also known by its scientific name Hericium erinaceus, is an edible mushroom native to North America, Europe, and Asia. It gets its name from its unique, cascading white tendrils that resemble a lion's mane. Lion's mane mushroom has been used for centuries in Traditional Chinese Medicine and now has growing popularity in the Western world for its potential health benefits.
Appearance and Growth
Fresh lion's mane mushrooms have a white, shaggy appearance composed of long, soft spines or teeth. As the mushroom ages, the tendrils darken to yellow or brown. The mushroom can grow to impressive sizes, with the tendrils reaching lengths of 2 inches or longer.
Lion's mane is a saprophytic fungus, meaning it feeds on dead and decaying organic matter. It grows on both living and dead trees and is most commonly found on oak, but sometimes grows on maple, beech, birch, and sycamore. In the wild, lion's mane mushrooms grow predominantly in the northeastern United States as well as parts of Europe and Asia.
Commercially, lion's mane mushroom is cultivated on either hardwood sawdust or logs. It has a complex life cycle that includes mycelium, primordia, pins, and mature fruiting bodies. Under the right temperature, light, moisture, and humidity conditions, lion's mane can be cultivated for culinary use or health supplements.
Lion's Mane Extract
Lion's mane extract refers to a supplement created from the fruiting bodies or mycelium of lion's mane mushrooms. The mushrooms are dried, ground, and concentrated to make a powder, liquid tincture, or capsule supplement.
Extracts may contain polysaccharides, hericenones, erinacines, and other bioactive compounds found in lion's mane mushrooms. Concentrated extracts provide a higher dosage of these compounds compared to eating the whole mushroom.
Lion's mane extracts are taken to boost cognitive function, immune health, heart health, and more. Some people use lion's mane extract due to its neuroprotective and neuroregenerative properties.
Bioactive Compounds
Lion's mane mushroom contains a variety of substances that are believed to contribute to its health benefits when consumed as a supplement. Some of the key bioactive compounds include:
- Polysaccharides - Lion's mane contains beta-glucan polysaccharides that stimulate the immune system. They also exhibit antioxidant and anticancer effects.
- Hericenones - These compounds stimulate nerve growth factor (NGF) production, which is important for maintaining neuron health.
- Erinacines - Lion's mane contains two compounds called erinacines A and B that stimulate nerve growth factor synthesis in the brain.
- Other compounds - Small amounts of terpenes, phenolic acids, and flavonoids may also contribute therapeutic effects.
Potential Health Benefits
Here are some of the evidence-based health benefits associated with lion's mane mushroom and its extracts:
Supports Cognitive Function
Lion's mane extract may help boost cognitive function by stimulating synthesis of nerve growth factor (NGF). NGF is a protein needed for neuron maintenance, differentiation, and regeneration.
In rodent studies, lion's mane extract has improved memory and reduced cognitive impairment from diseases like Alzheimer's and dementia. It also shows potential to help with mild cognitive impairment.
Neuroprotective Effects
The nerve regenerating properties of lion's mane may help protect the brain and nervous system from damage. Rodent research demonstrates neuroprotective effects from stroke, Parkinson's disease, and traumatic brain injuries.
It is also being researched for peripheral nerve damage, including sciatic nerve injury and diabetic neuropathy. The NGF stimulating effects may help regenerate and repair nerves.
Reduces Depression and Anxiety
Up to 30% of people taking lion's mane supplements report reduced feelings of depression and anxiety. It is hypothesized that by increasing NGF, lion's mane helps regulate neurological processes related to mood and fear.
A few small studies in humans have found reductions in depression and anxiety symptoms when taking lion's mane mushroom or extracts.
Lowers Heart Disease Risk
The antioxidant effects of lion's mane may help reduce risks for heart disease. Human and animal studies show extracts can lower cholesterol, triglycerides, and blood pressure.
Lion's mane also contains anti-inflammatory compounds that inhibit platelet aggregation to lower risks of excessive clotting and stroke.
Supports the Immune System
The beta-glucan polysaccharides in lion's mane stimulate the activity of immune cells like macrophages, T-cells, and natural killer cells. This enhances immune function and reduces risks from bacteria, viruses, and cancer.
Lion's mane extract may also help modulate inflammation. The mushroom shows anti-inflammatory effects in rodents and reduces inflammatory compounds like COX-2, nitric oxide, and tumor necrosis factor-alpha (TNF-a).
Fights Fatigue
Some research suggests lion's mane extract can reduce fatigue and increase energy. The exact mechanism is unknown, but lion's mane may help regulate neurotransmitter levels or reduce inflammation related to fatigue.
Human trials demonstrate reduced fatigue in cancer patients and aged individuals taking lion's mane supplements.
Supports Digestive Health
Lion's mane extract contains prebiotics that feed gut bacteria and enhance microbial balance. Preclinical studies show it increases beneficial Bifidobacterium and decreases pathogenic bacteria like Enterococcus faecalis.
It has also been used traditionally for stomach and digestive issues. Lion's mane demonstrates anti-ulcer effects in rodents by protecting gastric mucosa.
Using Lion's Mane Extract
Lion's mane extract can be purchased at health food stores or online in various forms, including:
- Capsules or tablets
- Liquid extract tinctures
- Powder
- Blended mushroom coffee or tea
Dosage recommendations vary by product, but many lion's mane supplements are dosed at 500-1000mg taken 1-3 times per day. Some experts recommend taking it with meals for better absorption.
Lion's mane extract appears safe for most healthy adults based on historical use and current research. Some people report transient mild side effects like itchy skin or digestive discomfort.
Due to potential effects on immune function and blood clotting, it may interact with medications like immunosuppressants, blood thinners, and diabetes drugs. Always consult your healthcare provider before starting any new supplement.
Whole vs. Extract
Both whole lion's mane mushrooms and concentrated extracts show evidence of health benefits. Extracts provide a more concentrated source of the bioactive compounds.
Studies demonstrate benefits from extracts ranging from 300mg to 3000mg per day. You cannot realistically consume that much from eating the mushrooms alone.
However, eating whole lion's mane also provides dietary fiber and micronutrients. Fans of lion's mane describe its seafood-like flavor as crab or lobster.
For therapeutic effects, supplements are recommended. But lion's mane can also be a nutritious addition to stir-fries, soups, or other dishes for those who have access to fresh mushrooms.
Other Potential Benefits
Research on lion's mane mushroom is still emerging, and scientists are investigating a variety of other possible therapeutic effects. Ongoing areas of research include:
- Anticancer properties
- Supporting metabolic health
- Protecting against ulcers
- Fighting inflammation
- Regulating thyroid hormones
- Protecting and healing nerves
As research continues, lion's mane may prove effective against a wide range of health conditions affecting the brain, nerves, immune system, heart, and whole body.
Conclusion
Lion's mane mushroom contains bioactive polysaccharides, peptides, and other compounds that provide an array of potential health benefits. Extracts harness the power of these nutrients in convenient supplement forms.
Research shows lion's mane can boost cognitive skills, fight neurological diseases, improve mood, enhance immunity, reduce fatigue, and more. While human data is still limited, current evidence and historical use support the many wellness benefits of lion's mane mushroom.
FAQs
What are the benefits of lion's mane extract?
Research shows lion's mane extract can improve cognitive function, protect the nervous system, reduce anxiety and depression, strengthen immunity, and more. It contains compounds like hericenones and erinacines that stimulate nerve growth factor production in the brain.
How do I take lion's mane extract?
Lion's mane supplements come in capsules, liquid tinctures, and powders. Follow dosage on your specific product, but many are 500-1000mg taken 1-3 times per day. Take with food for better absorption.
Is lion's mane safe?
For most healthy adults, lion's mane is safe when taken as recommended based on historical use. Some people experience mild side effects like digestive upset or skin irritation. It may interact with medications that affect bleeding, immune function, and blood sugar.
What's the difference between whole mushroom and extracts?
Extracts provide higher concentrations of lion's mane's beneficial compounds. You would need to eat very large amounts of the mushroom to get an equivalent dosage. But eating whole lion's mane also provides fiber, nutrients, and flavor.
When should I take lion's mane?
For cognitive benefits, many take lion's mane in the morning. But you can also take it anytime or split doses morning and night. Take it consistently for at least 8-12 weeks to allow the ingredients to accumulate and take effect.