Lion's Mane: Everything You Need to Know

Lion's mane (Hericium erinaceus), also known as monkey's head, is a shaggy, white mushroom found in East Asia. It is edible and has traditionally been used to alleviate peptic ulcers and gastritis (inflammation of the stomach).

Lion's mane has been shown in lab studies and animal models to counter the effects of the following:

• Diseases associated with aging
• Diabetes
• Inflammation
• High cholesterol
• Cancer

But effects in lab and animal studies don't always translate to benefits in humans. Most human trials have focused on its use for cognition and mental health.

This article discusses the potential benefits and nutrition profile of lion's mane mushrooms, along with safety information to be aware of.

Uses of Lion's Mane

Lion's mane and its following main ingredients have been studied for their health effects:

• Hericenones (found in what's known as the fruiting body above the ground)
• Erinacines (in the mycelium, or root of the mushroom)

Here's what you need to know about the latest research.

May Improve Brain Function

In animal models, lion's mane has shown promise for Alzheimer's disease, Parkinson's disease, and memory loss. But minimal data exists on its effects in humans—three small clinical trials suggest it may improve adult cognition.

One study of adults looked at lion's mane for mild cognitive impairment. Three grams a day of lion's mane was associated with higher cognitive scores in participants compared to those taking a placebo (an identical pill without medicine).

The improvement was more pronounced the longer the lion's mane was taken, up to 16 weeks. Four weeks after the lion's mane was stopped, the scores dropped again.

Another trial of healthy adults over age 50 revealed that those taking 3.2 grams a day for 12 months saw an increase in cognitive scores. Although the trial size was small, study researchers concluded that lion's mane could be a safe choice for dementia prevention.

And a small study of people with mild Alzheimer's disease found that those who took 1,050 milligrams of lion's mane daily had improvements in cognition and activities of daily living (ADL). The researchers suggest that lion's mane may help slow the rate of neurodegeneration (loss of brain cells)—but more extensive trials are needed to verify this.

May Reduce Depression and Anxiety

Lion's mane may help with symptoms of depression or anxiety because of its effect on serotonin, which helps regulate mood. Edible mushrooms like lion's mane contain a compound called 5-hydroxy-L-tryptophan, which is made into serotonin in the body.

A small study suggested that depression and anxiety wa reduced by taking cookies made of lion's mane for four weeks.

And a study of people experiencing overweight or obesity—all of whom were given lion's mane extract for eight weeks—also showed improvement in anxiety, depression, and sleep disorders. Because there wasn't a placebo group to compare these results to, we can't know how effective the lion's mane was. This is because there is almost always some degree of placebo effect in place—people tend to feel better when they take medicine, even if there's no active ingredient.

More robust trials are needed to determine if lion's mane benefits depression or anxiety in the general population.

Additional Uses

In addition, lion's mane has been studied in preliminary studies—either in test tubes or animal models—for the following uses:

• Age-related diseases
• Cancer
• Covid-19

Remember that none of these uses have been tested in human clinical trials. More data is certainly needed before lion's mane can be routinely recommended for any of them.

What Are the Side Effects of Lion's Mane?

Your healthcare provider may suggest you take lion's mane to improve memory, or for another reason.

It's important to remember that even foods may have side effects, which may be mild or severe.

Common Side Effects

In one trial, the following side effects were reported in about 12% of people who took a lion's mane product:

• Nausea
• Stomach pain
• Skin rash

These caused the participants to withdraw from the trial.

Severe Side Effects

There haven't been many serious side effects associated with lion's mane, at least in preliminary trials. Therefore, the complete safety profile of lion's mane may not be known until more human clinical trials are published.

Nutrition

High in fiber, lion's mane also contains small amounts of phytosterols like ergosterol, which may help lower cholesterol.

According to the U.S. Department of Agriculture (USDA), 100 grams—about two-thirds cup—of lion's mane mushroom contain the following nutrients in kilocalories (kcal), grams (g), milligrams (mg), percent of recommended dietary allowance (RDA), micrograms (mcg), and international units (IU):

How to Use Lion's Mane

You can find lion's mane at your grocery store and sometimes at your local farmer's market. Incorporating fresh mushrooms into your diet may provide the most health benefits. Supplements are also available.

Lion's mane mushrooms can be substituted for meat or used to garnish a meal. They can be prepared in many ways—grilled or sautéed, served alone, or added to pasta or soups.

Lion's mane supplements are available in capsule, extract, and powder form. If you go this route, choosing products quality-tested by a trusted third party like the USP, NSF, or ConsumerLab.com is best.

Precautions

Lion's mane extract should not be used in people who have received allografts—organ or tissue donated from another person—due to an increased risk that the body will reject the transplant.

Lion's mane shouldn't be used in children younger than 3 years or during pregnancy or lactation.

How Much Lion's Mane Should I Take?

There is no specific recommended dose of lion's mane. In clinical trials for improving cognitive function, around 3 g a day have been studied for up to 12 months.

What Happens If I Take Too Much Lion's Mane?

Due to the few clinical trials that have studied lion's mane, we have yet to learn much about its complete safety profile.

So far, there haven't been reports of toxicity, but it still may be toxic.

Consult your healthcare provider if you experience severe side effects after using lion's mane.

Interactions

Do keep in mind the following potential interactions when using lion's mane:

• Diabetes medications: In rat studies, lion's mane lowered blood sugar. It's unclear if it may have a similar effect in humans. Hypoglycemia (low blood sugar) could result, especially if taken with diabetes medicines. To be safe, discuss your interest in lion's mane with your healthcare provider before eating. And watch for signs of hypoglycemia, like shakiness, headache, or a fast heart rate.
• Blood thinners: One of lion's mane's components slows blood-clotting. Taking lion's mane with other blood thinners like Jantoven (warfarin), aspirin, Plavix (clopidogrel), or herbs and supplements that affect clotting could increase the risk of bleeding. Check with your healthcare provider if you are using lion's mane and have scheduled surgery.

How to Store Lion's Mane

Store lion's mane mushrooms in a paper bag in the fridge for up to a week. They are best if eaten within a few days of purchase.

Similar Supplements

Some other edible mushrooms studied for their medicinal effects include the following:

• Sarcodon scabrosus (bitter tooth)
• Ganoderma lucidum (reishi)
• Grifola frondosa (maitike)

Other supplements that have been studied for their cognitive effects include but are not limited to the following:

• B vitamins, such as vitamin B12
• Ginkgo
• Omega-3 fatty acids
  
• Nootropics

Summary

Lion's mane is an edible mushroom that may play a role in anxiety, depression, and cognition, but human data is sparse. More clinical trials are needed before lion's mane can be routinely recommended. For now, stick with standards of care like exercise, good nutrition, therapy, and antidepressants if they are suggested for mental health conditions.

If you try lion's mane, eating it is likely more beneficial than taking supplements.

As with all supplements, ask your healthcare provider before including lion's mane in your diet. Remember that lion's mane can interact with medicines like blood-thinners. It's also not been studied in young children or during pregnancy or lactation. It shouldn't be used in people who have received organ or tissue donations from another person.