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Brain Health

Guide to lion’s mane mushrooms

17/08/20236 min read

Written byLaura Harcourt

Reviewed byHeeral Patel

Coined after its similar appearance to a lion’s mane, learn more about this fungus’ potential benefits, side effects and more

Summary

1What are lion’s mane mushrooms?

Lion’s mane mushrooms get their name from their large, white, shaggy appearance, which resembles, yes, you guessed it, a full-grown lion’s mane...

Jump to details below

2The potential benefits of lion’s mane mushrooms

From the limited research available, potential lion’s mane benefits include: supporting your mood, cognitive function and more..

Jump to details below

3Lion’s mane supplements

From powders to capsules, many different forms of lion’s mane mushroom supplements are on the market...

Jump to details below

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What are lion’s mane mushrooms?
The potential benefits of lion’s mane mushrooms
Lion’s mane mushroom side effects
Cooking lion’s mane mushrooms
Lion’s mane supplements
The final say
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Brain Health

Mushrooms are making a serious comeback in the wellness world – and for good reason! Many different types of mushrooms are thought to hold potential benefits for your well-being, and one of those currently in the spotlight is the lion’s mane mushroom.

These big, white, fuzzy mushrooms might not be the most attractive fungi out there, but they've been used in traditional Chinese and Japanese traditions for many years and are treasured for their potential wellness effects.¹

What are lion’s mane mushrooms?

Lion’s mane mushrooms get their name from their large, white, shaggy appearance, which resembles, yes, you guessed it, a full-grown lion’s mane. Also known as Hericium erinaceus, their distinctive, pom-pom-like appearance makes these mushrooms easy to identify. But don't go foraging for them yourself as there's plenty of poisonous mushrooms out there!

Covered in hair-like strands, lion’s mane mushrooms are edible fungi that grow on the trunks of dead hardwood trees across North America, Asia and Europe.

They've long been used in traditional practices and cooking, with Greek physician Hippocrates even lauding their potential wellness benefits as far back as 450 BCE in Ancient Greece.¹

In the UK, lion’s mane mushrooms are protected under Schedule 8 of the Wildlife and Countryside Act 1981.² This is the highest legal protection that can be given to plants or fungi, meaning they're illegal to collect in the wild.² So, if you come across a lion’s mane mushroom when you're out and about, leave it alone! Instead, you can stock up on these fuzzy mushrooms in food shops or markets.

Lion’s mane mushrooms are packed full of plant compounds and are low in calories and salt, making them a great addition to many of your favourite recipes.³ They often come in many forms, like fresh, dried, powdered, and even as supplements.

The potential benefits of lion’s mane mushrooms

Mushrooms, in general, are thought to have many benefits as they're full of essential nutrients, like protein and antioxidants.⁴

Lion’s mane mushrooms, in particular, are believed to have a range of potential benefits and are sometimes referred to as functional mushrooms. However, research is still developing on lion’s mane health benefits, so it's too soon to confirm that lion’s mane mushrooms can be recommended for specific reasons.⁵

From the limited research available, potential lion’s mane benefits include the following:

may help with anxiety: emerging research suggests lion’s mane mushrooms may help with the symptoms of anxiety and mood^6,7
may support brain function: it's thought that lion’s mane mushrooms may help older adults with their cognitive function, like helping to boost their memory.^8,9 Lion’s mane mushrooms contain two specific compounds, hericenones and erinacines, which are alleged to protect the brain from the cognitive effects linked to ageing¹⁰

The key components of lion’s mane mushroom is still being investigated for other potential outcomes and there has been some emerging research for sleep and nootropic benefits, but further studies are needed to confirm this.

Lion’s mane mushroom side effects

Very little is known as to whether lion’s mane mushrooms are safe for everyone to use, so it's essential to check with a medical professional before adding lion’s mane mushrooms to your diet in any form – especially if you're already taking any form of medication.

Most of the studies so far have been limited to animals, so the actual effects on humans are unknown.¹¹

As with any food, there's always a risk of allergies, so you should stop taking lion’s mane mushrooms immediately if you have a reaction, call 999 and definitely avoid them entirely if you already know that you're sensitive to mushrooms or have a mushroom allergy.

In some cases, lion’s mane mushrooms can result in mild stomach aches, so staying within a safe dose is vital. You should also always stick to the recommended serving size of lion’s mane mushrooms – this is usually stated on the packaging of your chosen product.¹²

If you’re pregnant or breastfeeding, it's recommended that you steer clear of lion’s mane because there isn't enough information available for it to be considered safe.

Cooking lion’s mane mushrooms

You can buy lion’s mane mushrooms in many forms, like fresh, dried or as a powder. Buying them fresh is excellent for frying or grilling, but powders are a better choice for making broths, drinks, or baking.

Cooking lion’s mane mushrooms is easy, and when cooked, they have a delicate flavour with a meaty texture that some say resembles seafood. It's a really versatile mushroom that you can eat raw, cooked, steeped in tea, or even dried.

Here are just a few ways you can whip up lion’s mane mushrooms to add to your diet:

sauté some up and add them to a delicious stir fry for a quick dinner
fry them up and add them to the top of your toast for a protein-packed breakfast
use a lion’s mane mushroom powder to make a hearty stock for soups and stews
roast them in the oven for a tasty alternative to meat in any meal
chop them up and add them to a risotto for an alternative to your regular button mushrooms

Lion’s mane supplements

Potential benefits will likely vary depending on the form you take them in. You can also shop these mushrooms in supplement form.

From powders to capsules, many different forms of lion’s mane mushroom supplements are on the market. So, why not try a lion’s mane latte for a mid-morning pick-me-up or add a lion’s mane supplement to your vitamin routine?

Just make sure you always take the correct dosage as stated on the label and stop taking the supplements if you have a reaction or feel unwell. You should also check with a doctor before you start taking these supplements to ensure they're suitable for you.

The final say

As it turns out, there’s much more to these fuzzy fungi than meets the eye. From their potential benefits to their fantastic flavour, there are many reasons to consider including lion’s mane mushrooms in your diet.

Whether you cook up a batch of fresh lion’s mane mushrooms, take a convenient capsule or try a tasty lion’s mane coffee, you’ll undoubtedly make the most of their lion’s mane effects and their active ingredients.

Sources

1. Spelman K, Sutherland E, Bagade A. Neurological Activity of Lion’s Mane (Hericium erinaceus). Journal of Restorative Medicine. 2017 Dec 1;6(1):19–26. ‌

2. The Lion’s Mane Fungus (Hericium Erinaceus) Identification - [Internet]. 2021. Available from: https://totallywilduk.co.uk/2021/12/16/the-lions-mane-fungus-hericium-erinaceus-identification/ ‌

3. Friedman M. Chemistry, Nutrition, and Health-Promoting Properties ofHericium erinaceus(Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds. Journal of Agricultural and Food Chemistry. 2015 Aug 5;63(32):7108–23. ‌

4. Sánchez C. Reactive oxygen species and antioxidant properties from mushrooms. Synthetic and Systems Biotechnology. 2017 Mar;2(1):13–22. ‌

5. Sabaratnam V, Kah-Hui W, Naidu M, David PR. Neuronal Health – Can Culinary and Medicinal Mushrooms Help? Journal of Traditional and Complementary Medicine [Internet]. 2013 Jan [cited 2019 Nov 17];3(1):62–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924982/ ‌

6. Chong PS, Fung ML, Wong KH, Lim LW. Therapeutic Potential of Hericium erinaceus for Depressive Disorder. International Journal of Molecular Sciences. 2019 Dec 25;21(1):163. ‌

7. Hericium erinaceus - A Rich Source of Diverse Bioactive Metabolites. Fungal Biotec. 2021 Jan 1;1(2):10–38. ‌

8. Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research [Internet]. 2009 Mar;23(3):367–72. Available from: https://pubmed.ncbi.nlm.nih.gov/18844328/ ‌

9. Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research [Internet]. 2009 Mar;23(3):367–72. Available from: https://pubmed.ncbi.nlm.nih.gov/18844328/ ‌

9. Spelman K, Sutherland E, Bagade A. Herbal Medicine for Alzheimer’s Disease: Lion’s Mane (Hericium erinaceus) [Internet]. Restorative Medicine. 2018. Available from: https://restorativemedicine.org/journal/neurological-activity-lions-mane-hericium-erinaceus/ ‌

10. Rodriguez MN, Lippi SLP. Lion’s Mane (Hericium erinaceus) Exerts Anxiolytic Effects in the rTg4510 Tau Mouse Model. Behavioral Sciences. 2022 Jul 15;12(7):235. ‌

11. Lion’s Mane [Internet]. PubMed. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012. Available from: https://www.ncbi.nlm.nih.gov/books/NBK599740/ ‌

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.