Lion's Mane: What Does the Research Say?
What is Lion's Mane?
Lion's Mane (Hericium erinaceus) is known in Dutch as pruikzwam. The name says it all: the mushroom has no cap, but a white ball with long, hanging spikes that resemble the mane of a lion.
In China and Japan, the mushroom has a long culinary and traditional history. In Japan, it is called yamabushitake, after the mountain monks whose robes supposedly resembled the spikes. Today, Lion's Mane is mainly attracting attention due to research into its natural compounds and the brain.
What is in Lion's Mane?
The interest is mainly due to two groups of compounds that occur almost exclusively in this mushroom:
- Hericenones are found mainly in the fruiting body, the part of the mushroom that you see.
- Erinacines are found mainly in the mycelium, the fungal network underground.
In addition, Lion's Mane, like other mushrooms, contains beta-glucans: sugar chains (polysaccharides) that are widely studied in functional mushrooms.
Which part is in a product therefore matters. Many supplements contain mycelium grown on grain, which means there is also starch in the final product. An extract of the fruiting body contains no grain and usually more beta-glucans.
What does research in humans say?
The results in humans are mixed: there are about seven small, short studies, some of which showed something and others nothing. These are the best known:
|
Study |
Who |
What and how long |
What did the researchers see? |
Caveat |
|---|---|---|---|---|
|
30 Japanese adults aged 50–80 with mild memory complaints |
3 grams of dried mushroom per day, 16 weeks |
Better scores on a memory test than the placebo group |
Four weeks after stopping, the scores dropped again; small group |
|
|
31 healthy adults over 50 |
Tablets with fruiting body, 12 weeks |
Improvement on one of the three memory tests |
The placebo group also improved |
|
|
30 women |
Cookies with Lion's Mane, 4 weeks |
Lower scores on questionnaires about mood, concentration and restlessness |
Very small group; measured with questionnaires |
|
|
41 healthy adults aged 18–45 |
1.8 grams per day, 28 days |
After one dose slightly faster on one reaction task; after four weeks a trend towards experiencing less stress |
The placebo group actually remembered words better; the researchers call it a cautious pilot |
What does this mean? There are interesting indications, but the evidence is not yet strong. The studies are small, short and used different products and amounts. Larger and longer studies are needed before hard conclusions can be drawn.
And the laboratory research?
Much of the interest comes from research with cells and laboratory animals. In that, compounds from Lion's Mane seem to stimulate the production of NGF (nerve growth factor), a protein involved in the growth and maintenance of nerve cells.
That sounds promising, but what happens in a petri dish or in a mouse does not automatically happen in the human body. As summarized by the Alzheimer's Drug Discovery Foundation: these findings have not yet been confirmed in humans.
What to look for in a Lion's Mane supplement?
Because products differ greatly, it pays to read the label:
- Fruiting body or mycelium? If you choose the compounds from the visible mushroom, go for fruiting body without grain.
- Extract or powder? An extract is concentrated; powder is the ground mushroom itself, convenient to mix through coffee or a smoothie.
- Beta-glucans listed? A good supplier states the content.
- No unnecessary fillers. The shorter the ingredients list, the better.
At MycoMore you will find Lion's Mane from McMyco as capsules, drops and powder, made from 100% fruiting body. View the MIND collection or use the selection guide to see which form suits you.
Good to know
- Lion's Mane has been eaten for centuries and is considered safe as a food.
- In studies, mild complaints were sometimes reported, such as stomach complaints or skin rash.
- Lion's Mane is a dietary supplement, not a medicine. It is not intended to prevent, treat or cure diseases.
- If you use medication, are pregnant or breastfeeding, consult your doctor first.
Sources
- Mori K. e.a. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367–372.
- Saitsu Y. e.a. (2019). Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomedical Research, 40(4), 125–131.
- Nagano M. e.a. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4), 231–237.
- Docherty S., Doughty F.L., Smith E.F. (2023). The acute and chronic effects of Lion's Mane mushroom supplementation on cognitive function, stress and mood in young adults. Nutrients, 15(22), 4842.
- Alzheimer's Drug Discovery Foundation. Lion's Mane – Cognitive Vitality.