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.
Dietary supplements are not regulated like drugs in the United States. They can cause interactions with medications or have other safety concerns.
For this reason, it’s important to be aware of what to look for when choosing a supplement, such as third-party testing, potential drug interactions, and more.
Supplement Facts
- Active ingredients: Hericenones, erinacines, ergosterol, fiber, vitamin D, B vitamins
- Alternate names: Monkey's head, Hericium erinaceus, H. erinaceus
- Legal status: Over-the-counter supplement, food
- Suggested dose: 3.2 grams a day for brain health for up to 12 months
- Safety considerations: May interact with blood thinners or diabetes medicines; not recommended for children under 3 years or during pregnancy or lactation
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.
:max_bytes(150000):strip_icc()/rare-lion-s-mane-mushroom-in-a-dutch-forest-867110470-335e3a2ea35e41ce80b2d26307b6d7ac.jpg "Lion's Mane: Benefits and Nutrition Profile (1)")
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.
Before taking lion's mane, involve aregistered dietitian nutritionist (RD or RDN), pharmacist, or healthcare providerto help you safely achieve your health goals. No supplement is intended to treat, cure, or prevent disease.
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):
Lion's Mane Mushroom Nutrition Facts
- Calories: 43 kcal
- Carbohydrates: 7.6 g
- Fiber: 4.4 g
- Protein: 2.5 g
- Beta-glucan: 2.4 g
- Fat: 0.26 g
- Magnesium: 11.7 mg
- Phosphorus: 94 mg
- Potassium: 443 mg (10% RDA)
- Niacin: 1.6 mg (10% RDA)
- Thiamin: 0.15 mg
- Riboflavin: 0.36 mg (30% RDA)
- Vitamin B-6: 0.07 mg
- Biotin: 17 mcg
- Folate: 30 mcg
- Vitamin D (D2 and D3): 80IU
- Ergosterol: 68 mg
- Ergothioneine: 17 mg
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.
Avoid lion's mane (Hericium erinaceus) if you have a known allergy to it or its components (ingredients or parts). Ask an RD or RDN, pharmacist, or healthcare provider for more information if you need clarification.
How Much Lion's Mane Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
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.
Frequently Asked Questions
What is lion's mane?
Lion's mane is an edible mushroom native to Asia that is sometimes used medicinally.
What are the benefits of lion's mane?
It's too soon to know the benefits of lion's mane. But small clinical trials suggest it may improve brain function and decrease anxiety and depression.
How do you cook lion's mane mushroom?
Lion's mane can be sautéed, stir-fried, or grilled. It can be eaten as a meat substitute or as a garnish.
