Lion’s Mane Mushroom: A Natural Brain Booster Backed by Science

Lion’s mane mushroom (Hericium erinaceus) might look like something out of a fantasy forest, but its benefits for the brain and body are very real. Once a well-kept secret of traditional Chinese, Japanese, and Korean medicine, lion’s mane is now making waves in modern wellness circles for its cognitive, cardiovascular, and immune-boosting potential.

So, what’s all the fuss about—and should you be adding it to your diet or supplement stack?

Meet the Mushroom

Lion’s mane is easy to spot in the wild. With long, white spines that resemble icicles or a shaggy lion’s mane, it grows on dead or dying hardwood trees during late summer and fall. It’s also cultivated on sawdust or logs and widely available fresh, dried, powdered, or in capsule form.

In the kitchen, lion’s mane is a versatile treat. Its texture and taste are often compared to seafood like crab or lobster. You can sauté it, grill it, or even blend it into tea, coffee, or smoothies. Personally, we like to slice it and brown it on both sides with a dash of soy sauce (check out our recipe section!)

Cognitive Support That’s Backed by Science

The most exciting buzz around lion’s mane is about its brain-boosting power. This mushroom contains two key compounds—hericenones and erinacines—which stimulate the production of Nerve Growth Factor (NGF). NGF helps maintain the health of neurons, which are essential for memory, learning, and overall cognitive function [1].

A number of studies back this up:

• A randomized, double-blind trial showed that daily lion’s mane supplementation improved cognitive scores in people with mild Alzheimer’s disease over 49 weeks [6].
• Another 8-week study found significant improvements in cognitive tests among healthy individuals using lion’s mane compared to a placebo group [2].
• Animal studies suggest lion’s mane may protect against Alzheimer’s-related brain damage [3–5].

A Natural Mood Lifter?

Emerging research suggests lion’s mane could also reduce anxiety and depression by supporting the brain’s neurochemical balance. Animal studies have shown increases in dopamine, serotonin, and norepinephrine after supplementation [7]. One pilot study even showed cognitive and stress-relief benefits in healthy young adults after just one dose, with improved outcomes after 28 days [8].

Other Health Benefits Worth Noting

Lion’s mane isn’t just for the brain. Here are other ways it may support health:

• Heart Health: It may lower cholesterol and triglyceride levels and reduce blood clot risk [14–17].
• Immune System Support: Lion’s mane stimulates immune cell activity and supports gut health [10–12].
• Diabetes Management: Animal studies show lower blood sugar levels and reduced diabetic nerve pain [19–22].

Who Should Avoid Lion’s Mane?

Despite its many benefits, lion’s mane isn’t for everyone. People with bleeding disorders or on blood thinners, those with diabetes on medication, and individuals who are pregnant, breastfeeding, or immunocompromised should speak to a healthcare provider before using it.

Final Thoughts

Lion’s mane mushroom may look whimsical, but its health benefits are grounded in growing scientific evidence. From cognitive enhancement and mood regulation to immune and heart health, it’s no wonder this mushroom is getting serious attention. Whether sautéed in your kitchen or taken as a daily supplement, lion’s mane offers a natural, evidence-informed way to support your body and brain.

References

1. Phan et al., 2014. Food Funct, 5(12):3160-9.
2. Černelič Bizjak et al., 2024. J. Funct. Foods, 115:106120.
3. Tsai-Teng et al., 2016. J Biomed Sci, 23:49.
4. Zhang et al., 2016. Int J Mol Sci, 17(11):1810.
5. Cheng et al., 2016. BMC Complement Altern Med, 16:170.
6. Li et al., 2020. Front Aging Neurosci, 12:155.
7. Chiu et al., 2018. Int J Mol Sci, 19(2):341.
8. Docherty et al., 2023. Nutrients, 15(22):4842.
9. Vigna et al., 2019. Evid Based Complement Alternat Med, 2019:7861297.
10. Ren et al., 2017. Int J Biol Macromol, 105.
11. Diling et al., 2017. Front Immunol, 8:666.
12. Kim et al., 2012. J Agric Food Chem, 60(22):5590-6.
13. Wu et al., 2018. Food Funct, 9(1):294-306.
14. Choi et al., 2013. Mycobiology, 41(2):94-9.
15. Hiwatashi et al., 2010. Biosci Biotechnol Biochem, 74(7):1447-51.
16. Rahman et al., 2014. Biomed Res Int, 2014:828149.
17. Mori et al., 2010. Phytomedicine, 17(14):1082-5.
    18–22. See full article for additional supporting studies.