Lion's Mane Mushroom Benefits, Uses, Side Effects and More

What is Lions Mane Mushroom?

Lions mane mushroom, scientifically known as Hericium erinaceus, is an edible medicinal mushroom that has been used for centuries in traditional Chinese medicine. It gets its name from its unique, cascading white tendrils that resemble a lion’s mane.

This mushroom grows on hardwood trees and logs across North America, Europe, and Asia. It has a white, round, pom-pom shaped appearance when mature. When fresh, it has a subtle woody, earthy flavor with a tender, meaty texture. When cooked, it takes on a seafood-like flavor.

Health Benefits of Lions Mane Mushroom

Lions mane mushroom has been associated with a variety of health benefits. Here are some of the top researched benefits of this medicinal fungus:

• May support brain health and memory - Multiple studies have found lions mane extract may help protect neurons and stimulate nerve growth factor production. This could have benefits for memory, cognition and neurological disorders like Alzheimer's and Parkinson's disease.
• May reduce anxiety and depression - Research indicates lions mane extract may help reduce symptoms of anxiety and depression in animals and humans. Compounds like hericenones and erinacines found in the mushroom may be responsible for these effects by increasing levels of feel-good neurotransmitters like dopamine in the brain.
• May combat fatigue and boost energy - The nerve-protecting effects of lions mane coupled with potential increases in mitochondria biogenesis from hericenones and erinacines could help reduce fatigue and boost energy levels.
• May support digestive health - Preclinical studies show isolated polysaccharides from lions mane have prebiotic effects in the gut microbiome. It may also help reduce stomach ulcers by inhibiting H. Pylori bacteria and reducing inflammation.
• May support heart health - Lab research indicates lions mane extract can help inhibit activity of angiotensin converting enzyme (ACE). This may potentially lead to lower blood pressure levels and improved heart health.
• May support immune function - Studies show unique polysaccharides and other bioactive compounds in lions mane can stimulate and modulate the immune system, and may help fight cancer cells.

Nutrition Facts of Lions Mane

The nutritional value can vary based on how lions mane mushroom is prepared, but in general it is low in calories and contains:

• Protein - Around 2 grams per 100g serving, including all essential amino acids.
• Dietary fiber - Up to 41% of dried mushroom by weight, which can support digestive regularity.
• Vitamin D - Rare for a mushroom, it provides around 100 IU vitamin D per serving.
• Polyunsaturated fats - Such as omega-6 linoleic acid, which have anti-inflammatory effects in the body.
• Unique polysaccharides - Including beta-glucans that stimulate the immune system and provide antioxidant benefits.
• Triterpenoids - Compounds like hericenones and erinacines unique to lions mane that cross the blood-brain barrier and stimulate nerve growth.

How to Cook with Lions Mane

Before cooking lions mane mushroom, trim away the base portion and give it wash to remove any dirt or debris. It can then be enjoyed in many dishes:

• Sautéed - Slice the mushroom into strips and sauté in butter or olive oil with garlic, onions and herbs.
• Breaded/fried - Dip in egg and breadcrumbs or batter and deep fry for a deliciously crispy texture.
• Soup - Add to bone broths, miso soup or congee for an extra immune boost.
• Risotto - Mix into mushroom risotto for a savory, earthy flavor.
• Roasted - Toss in olive oil and roast at 350F until browned and tender.
• Add to dishes - Mix into rice, pasta, pizza, frittata, stew or curry.

When exposed to heat, lions mane does lose some nutritional value, so consuming it raw in dishes like smoothies and salads can maximize benefits.

Where to Buy Lions Mane Mushroom

There are a few options for obtaining lions mane mushroom:

• Fresh - Specialty grocery stores like Whole Foods sometimes carry fresh lions mane in the produce section when in season. It's a good option if you plan to eat it soon after purchasing.
• Dried - Many natural grocers carry dried lions mane, which has a longer shelf life. Reconstitute by soaking in hot water before adding to dishes.
• Powdered - Pure lions mane mushroom powder makes an easy addition to smoothies, teas, soups and more.
• Capsules - For those looking for a convenient supplement form, lions mane capsules provide an easy way to get a concentrated dose.
• Liquid extracts - Lions mane extracts in liquid tincture format may contain higher concentrations of bioactive compounds.

When selecting a lions mane product, look for ones from reputable companies that source organic mushrooms. Products that use the mushroom fruiting body rather than mycelium on grain usually provide more active ingredients as well.

Lions Mane Dosage Recommendations

There’s no official recommended dosage for lions mane mushroom. Studies have used varying amounts, anywhere from 250mg to 3000mg per day. Here are some general dosage guidelines based on preparation method:

• Fresh mushroom – 3-5g per day
• Dried mushroom powder – 500-1000mg per day
• Liquid extract – 2-3mL per day
• Capsules – Follow label instructions, often 500-1000mg per day

It’s best to start with lower dosages first to assess tolerance. Lions mane is generally well tolerated by most people, but some digestive upset has been reported in a small number of cases.

Lions Mane Side Effects and Precautions

Lions mane mushroom is considered safe for most people when used short-term, but there are some potential side effects and precautions to consider:

• Digestive issues - Can cause mild nausea, abdominal cramps, diarrhea.
• Allergic reactions - Some mushroom allergy is possible. Discontinue if rash, swelling or difficulty breathing occurs.
• Blood thinning - Has potential to increase risk of bleeding in high doses when combined with blood thinners like warfarin or aspirin.
• Pregnancy/breastfeeding - Insufficient safety research, best to avoid until more is known.
• Autoimmune disease - May increase immune system activity, so use cautiously if you have an autoimmune disorder.

To help avoid potential side effects, start with small doses, drink plenty of water and consult a healthcare professional before use if you have any medical conditions or take medications.

FAQ About Lions Mane Mushrooms

Does lion's mane mushroom need to be cooked?

Lion's mane mushroom can be eaten raw or cooked. Cooking does not destroy the beneficial compounds like hericenones and beta-glucans completely, but does lower concentrations. Lightly cooking or sautéing on low heat helps preserve nutritional value. Eating raw allows maximum benefits.

What does lion's mane mushroom taste like?

Lion's mane mushroom has a unique flavor unlike most other mushrooms. When cooked, it has a seafood-like, crab or lobster meat flavor. The texture is often described as tender and meaty. When raw, it has a mild earthy, woody taste.

When does lion's mane mushroom season start?

Lion's mane grows in late summer through fall, with fruiting bodies appearing between August and November in most regions. It can sometimes be found fresh in specialty stores during peak season around September and October.

Can lion's mane mushroom grow in the same place twice?

Lion's mane is saprophytic, meaning it feeds off dead or decaying wood. Once it has colonized a log or tree, it is possible for it to produce fruiting bodies from that same location for multiple years. However, yields tend to decrease year after year.

What logs are best for growing lion's mane mushrooms?

Lion's mane grows well on hardwood logs and trees like oak, American beech, maple, birch, ironwood, poplar and alder. Softer woods like pine are not recommended. Hardwood logs inoculated with plug spawn typically produce mushrooms in 12-18 months.

Can you grow lion's mane mushroom at home?

Yes, lion's mane can be grown at home either outdoors on logs or indoors using mushroom growing kits. Outdoor cultivation takes more time and effort. Indoor kits offer a simpler way to grow a flush of mushrooms within weeks.

Conclusion

Lions mane mushroom is an ancient medicinal fungus that offers a wide array of unique health benefits. From supporting brain and nervous system function to enhancing immunity and digestive health, lions mane contains bioactive compounds not found in other mushrooms. It has a tasty seafood-like flavor when cooked and can be enjoyed in many dishes. While generally safe, there are some potential side effects to be aware of. When buying lions mane supplements, look for reputable companies that source organic mushrooms. Adding this brain-boosting fungus to your routine can be an easy way to give your physical and mental health a lift.

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.