What is Lion's Mane?
Lion's mane (Hericium erinaceus) 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. It is also known by other names such as monkey head mushroom, bearded tooth mushroom, bearded hedgehog mushroom, and pom pom mushroom.
In recent years, lion's mane mushrooms have gained popularity in the Western world for their potential health benefits. Lions mane contains bioactive compounds that may help support cognitive health, nerve growth and regeneration, digestive health, immune function, and more.
Where Does Lion's Mane Grow?
Lions mane grows on hardwoods and logs across North America, Europe, and Asia in the summer and fall. It can be found on dead or dying trees and tree stumps, especially beech, oak, birch, walnut, maple, and sycamore.
It has tooth-like spines underneath its hanging tendrils which give it a furry, mane-like appearance. These spines help distribute Lions mane spores so the mushrooms can reproduce.
Lion's Mane Uses
Both the fruiting body and the mycelium (root structure) of lions mane mushrooms are edible. When cooked, the mushrooms have a seafood-like flavor often compared to crab or lobster.
In addition to being a nutritious edible mushroom, lions mane has a long history of use in traditional Chinese medicine. Lion's mane extracts, tinctures, capsules, and powders are now popular health supplements due to scientific research into their potential wellness benefits.
Lion's Mane Health Benefits
Ongoing lions mane research has identified some of the bioactive compounds it contains, including hericenones, amyloban, beta-glucans, heteroglucans, and erinacines. These compounds offer anti-inflammatory, antioxidant, immune-boosting, and cognition-enhancing effects.
While more human research is still needed, early lab studies and small clinical trials seem to indicate lions mane mushroom shows promise for supporting several areas of health.
Nerve and Brain Health
Two of the molecules found abundantly in lions mane mushrooms are hericenones and erinacines. These stimulate the formation of nerve growth factor (NGF) in the brain.
NGF is a small secreted protein vital for the growth, maintenance, and survival of neurons in both the central and peripheral nervous systems. By stimulating NGF synthesis, lions mane may aid in nerve regeneration and protection.
The stimulation of NGF production may also explain the protective effects lions mane has on brain cells and cognition. Animal research has found reduced symptoms of memory loss, as well as reductions in proteins linked to Alzheimers disease.
Further study is still needed, but lions mane shows early promise at potentially slowing cognitive decline and neurodegenerative disease development.
Digestive System Support
The beta-glucans found in lions mane mushrooms stimulate the immune system in the digestive tract, according to animal-based research. This may improve gut bacteria balance and help protect the GI tract from damage caused by nonsteroidal anti-inflammatory drugs like ibuprofen and other toxins.
Further research is still needed to know if lions mane can reduce digestive symptoms in humans, but studies certainly reinforce traditional beliefs about its ability to support gut health.
Immunity
Many different animal and cell studies show lions mane extract may have immunostimulant effects. The exact reasons are still being researched, but scientists believe beta-glucans and other polysaccharides stimulate immune function by boosting antimicrobial and antitumor activity.
This immune boosting action may have beneficial downstream effects on several areas of health from digestion to brain inflammation to cancer.
Heart Health
Some animal studies indicate lions mane extract has potentially protective effects on heart health. Rats fed lion's mane extract had lower bad LDL cholesterol, higher good HDL cholesterol, lower triglycerides, and lower blood pressure.
One reason may be due to lions mane containing the amino acid homocysteine. High levels of homocysteine in the bloodstream are linked to increased risk of cardiovascular problems like heart attack and stroke.
These early findings are promising, but much more research is needed to determine if lions mane can positively impact cholesterol levels and blood pressure in humans.
Purchasing & Using Lion's Mane
As research continues to unveil health benefits, lions mane extract products have surged in popularity as supplements and additives.
Powder
Ground, dried lions mane mushrooms are available as a powder. Many people add lions mane powder into smoothies, matcha, coffee, baked goods, broths, and more to incorporate it into their diet..
Capsules
For those seeking more convenient supplementation, lions mane capsules contain powdered extract. Capsules standardize the dose in each pill, allowing easy daily usage.
Liquid Extract
Lions mane liquid extract is made by soaking dried mushrooms in alcohol, then straining. These supplements offer another method of standardized dosing delivered via an alcohol tincture or glycerin-based extract.
Tea/Coffee
Many specialty coffee and tea companies now sell lions mane drink mixes. The powder or small bits of actual mushroom can be dissolved into hot water for an earthy, savory brew containing lions mane benefits.
Is Lion's Mane Safe?
For most healthy adults lions mane mushroom and its extracts appear very safe, especially when taken short term. As a food that humans have consumed for centuries, it poses little to no risk for toxicity.
However, relatively little research has been conducted on long-term safety. Due to effects on immune function and the potential impact on nerves and hormones, more studies are needed.
As with any supplement, it is always wisest to consult your doctor before starting to take lions mane regularly. They can assess your personal health profile for any potential contraindications or interactions with medications.
Side Effects
When taken by mouth appropriately as a supplement, lions mane side effects seem very minimal.
A small percentage of users report temporary digestive upset like nausea, abdominal discomfort, diarrhea, or constipation when first taking lions mane supplements. These typically resolve quickly once the body adjusts.
Allergies are possible too, though relatively uncommon. Discontinue use if any signs of allergic reaction develop.
Safety Considerations
While thought to be rare, lions mane does appear to have potential to impact blood sugar and hormone levels. Those with bleeding disorders, diabetes, hormone-sensitive conditions, or who take blood thinners should exercise caution with lion's mane.
Though the research is not definitive on effects for pregnancy and breastfeeding, most doctors recommend avoiding lion's mane mushroom supplements out of precaution until more definitive safety data is available.
Also note that different species of mushrooms in the Hericium family exist beyond lions mane, like the bearded tooth mushroom. While these may offer similar benefits, their safety profiles could differ.
It is important when shopping for lions mane mushroom products that you select ones properly labeled as Hericium erinaceus to ensure correct species and access to the most safety and efficacy research.
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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