What is Lion's Mane Mushroom?
Lion's mane mushroom, also referred to as dried lion's mane, is an edible mushroom that has long been used in traditional Chinese medicine. It gets its name from its cascading white tendrils that resemble a lions mane.
Appearance and Flavor
Fresh lions mane mushrooms have a unique appearance, with long, flowing white tendrils and spines. As the mushroom ages, the tendrils become more ruffled and take on a fluffy, cotton-like texture. The taste of lions mane mushroom has been described as seafood-like, often lobster or crab, with a mild sweetness.
When the mushroom is dried, it darkens in color, taking on more of a tan or light brown hue. It is often shredded or sliced into small pieces to accelerate the drying process. The dried mushroom is then rehydrated by soaking it in hot water before cooking. The flavor concentrates during the drying process, becoming more umami and intensely savory.
Where Does Lion's Mane Mushroom Grow?
In the wild, lions mane mushroom grows on both living and dead broadleaf trees and shrubs, most notably oak and beech. It is widespread throughout North America, Europe, and Asia in forested areas and is also found in some parts of Turkey.
Commercially, lions mane mushroom is grown on either saw dust or grain and then transferred to plastic bags or bottles where it fruits. It is popularly used as a dietary supplement and can be purchased online or from health food stores in powder, capsule, or extract form.
Health Benefits of Lion's Mane
Early research indicates that lions mane mushroom may offer a variety of health benefits when consumed. Here are some of the key benefits that are backed by science:
Could Support Brain Health
Some of the unique compounds found in lions mane, including hericenones and erinacines, are believed to stimulate the growth of brain cells. This could make lions mane a potential natural treatment for neurodegenerative diseases like dementia and Alzheimers disease.
According to animal studies, lions mane extract may help protect against cognitive impairment and oxidative damage in the brain. More human research is still needed, but current findings are promising.
May Reduce Anxiety and Depression
Up to 80% of people taking lions mane in studies have reported reduced feelings of depression and anxiety. This is believed to be related to its impact on brain cell growth, as well as its ability to reduce inflammation.
One study found taking lions mane extract for 4 weeks significantly reduced symptoms of depression and anxiety in menopausal women. The effects started at around 2 weeks of use.
Could Boost Immune Function
Lions mane contains beta-glucan polysaccharides that stimulate the activity of the guts immune system. This helps improve the functioning of the digestive tracts mucous membrane and could make it harder for disease causing foreign invaders like bacteria to penetrate the body.
Some research also observed immunostimulant effects from other bioactive lions mane compounds, including hericenones. So it may be able to boost immunity in multiple ways.
May Speed Recovery from Nervous System Injuries
Extracts from lions mane mushroom have been shown to promote faster recovery in rats with nervous system injuries. After taking it for two weeks, the rats showed significant improvements in their ability to walk normally again.
The unique compounds in lions mane, like hericenones, may encourage the growth and repair of neurons, helping heal damaged parts of the nervous system.
Using Lion's Mane Mushroom
When ingesting lions mane mushroom for health purposes, there are several ways you can take it. Here is an overview of the most common options:
Take Lion's Mane Extract
Lions mane extract is concentrated into either a liquid alcohol tincture or turned into a dried powder. This allows you to get a standardized dose of lions mane compounds. It mixes easily into smoothies, teas, or water.
Eat Lion's Mane Mushrooms
You can eat lions mane mushroom in its natural state, often sauted in butter or olive oil and herbs or breaded/battered and fried. Make sure to buy them fresh as they dont last long after being picked. When cooking dried lion's mane, reconstitute them first by soaking to soften them.
Take Lion's Mane Capsules
If you want a more convenient way to take lions mane, supplements are available in capsule form. The dosages tend to vary quite a bit between brands, from 300mg to 3000mg, so read labels carefully.
Use Lions Mane Coffee or Tea
Some companies offer instant coffee or tea bags that have lions mane mushroom worked into them along with other ingredients like coffee fruit extract or spices. This makes it very simple to get some of the benefits.
Are There Any Side Effects?
Currently, there are no known negative side effects associated with consuming lions mane mushroom. Research shows it has low toxicity, even at doses as high as 5,000mg per day. However, relatively few human studies have been completed thus far.
When introducing any new supplement, its recommended to start with a smaller dose to assess tolerance. If any unwanted symptoms occur, stop consuming it.
As with other mushrooms, allergies are possible too. Discontinue use if any signs of digestive distress, skin irritation, swelling or difficulty breathing occur.
Due to its potential impact on immune function, people taking immunosuppressant medications may want to avoid lions mane. Check with your doctor first if you take these types of drugs.
The Takeaway
Early research indicates that lions mane mushroom, whether eaten freshly foraged or taking dried lion's mane capsule supplements, may offer a variety of health benefits. From supporting brain and nervous system function to reducing inflammation and potentially boosting immunity, lions mane shows therapeutic potential.
While more robust human studies are still needed, current results are quite promising. Lions mane mushroom could turn out to be a valuable superfood mushroom as further data emerges on proper dosing, safety, and efficacy.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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