7 Science-Backed Health Benefits of Lion's Mane Mushroom
Lion's mane mushrooms (Hericium erinaceus) are large, white, shaggy fungi that resemble a lion's mane as they grow. They have both culinary and medicinal uses in Asian countries like China, India, Japan, and Korea.
Lion's mane mushrooms can be enjoyed raw, cooked, dried, or steeped as a tea. Their extracts are often used in over-the-counter health supplements. Many describe their flavour as "seafood-like," often comparing it to crab or lobster.
While the culinary appeal is significant, the primary interest lies in the potential medicinal properties. Research suggests that Lion's mane benefits offer protection against dementia, reduce mild symptoms of anxiety and depression, and may help repair nerve damage.
Additionally, these mushrooms possess strong anti-inflammatory, antioxidant, and immune-boosting abilities. They have been used for centuries in traditional Chinese medicine, but modern science is now catching up to verify these claims.
Here are 7 science-backed health benefits of Lion's mane mushroom.
1. Could Protect Against Dementia
The brain's ability to grow and form new connections typically declines with age, which may explain why mental functioning worsens in many older adults.
Studies have found that lion's mane mushrooms contain two special compounds that can stimulate the growth of brain cells: hericenones and erinacines.
Additionally, animal studies have found that lion's mane may help protect against Alzheimer's disease, a degenerative brain disease that causes progressive memory loss.
In fact, lion's mane mushroom and its extracts have been shown to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer's disease.
While no study has analysed whether lion's mane mushroom is beneficial for Alzheimer's disease in humans, it appears to boost mental functioning.
A study in older adults with mild cognitive impairment found that consuming 3 grams of powdered lion's mane mushroom daily for four months significantly improved mental functioning, but these benefits disappeared when supplementation stopped.
For a deeper dive into cognitive health, you can read more at Healthline.
2. Helps Relieve Mild Symptoms of Depression and Anxiety
Up to one-third of people living in developed countries experience symptoms of anxiety and depression. While there are many causes of anxiety and depression, chronic inflammation could be a major contributing factor.
Animal research suggests that lion's mane mushroom extract has anti-inflammatory effects that can reduce symptoms of anxiety and depression in mice.
Other animal studies have found that lion's mane extract can also help regenerate brain cells and improve the functioning of the hippocampus, a region of the brain responsible for processing memories and emotional responses.
Researchers believe that improved functioning of the hippocampus may explain the reductions in anxious and depressive behaviours in mice receiving these extracts.
While animal studies are promising, there is very little research in humans. However, one small study in menopausal women found that eating cookies containing lion's mane mushrooms daily for one month helped reduce self-reported feelings of irritation and anxiety.
For more on the biological mechanisms, refer to this study on Bioactive Compounds.
3. May Speed Recovery from Nervous System Injuries
The nervous system consists of the brain, spinal cord, and other nerves that travel throughout the body. These components work together to send and transmit signals that control almost every bodily function.
Injuries to the brain or spinal cord can be devastating. They often cause paralysis or loss of mental functions and can take a long time to heal. However, research suggests that lion's mane mushroom extract may help speed recovery from these types of injuries by stimulating the growth and repair of nerve cells.
In fact, lion's mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries.
Lion's mane extract may also help reduce the severity of brain damage after a stroke. In one study, high doses of lion's mane mushroom extract given to rats immediately after a stroke helped decrease inflammation and reduce the size of stroke-related brain injury by 44%.
Learn more about Nerve Growth Factor and its role in recovery.
4. Protects Against Ulcers in the Digestive Tract
Ulcers are capable of forming anywhere along the digestive tract, including the stomach, small intestine, and large intestine. Stomach ulcers are often caused by two major factors: overgrowth of a bacteria called Helicobacter pylori and damage to the mucous layer of the stomach often due to long-term use of non-steroidal anti-inflammatory drugs (NSAIDs).
Lion's mane extract may protect against the development of stomach ulcers by inhibiting the growth of H. pylori and protecting the stomach lining from damage.
Several studies have found that lion's mane extract can prevent the growth of H. pylori in a test tube, but no studies have tested whether they have the same effect inside the stomach.
Additionally, an animal study found that lion's mane extract was more effective at preventing alcohol-induced stomach ulcers than traditional acid-lowering drugs—and without any negative side effects.
Further research on gastroprotection can be found in the Journal of Ethnopharmacology.
5. Reduces Heart Disease Risk
Major risk factors for heart disease include obesity, high triglycerides, large amounts of oxidised cholesterol, and an increased tendency to get blood clots.
Research indicates that Lion's mane benefits include the ability to influence some of these factors and reduce the risk of heart disease. Studies in rats and mice have found that lion's mane mushroom extract improves fat metabolism and lowers triglyceride levels.
One study in rats fed a high-fat diet and given daily doses of lion's mane extract observed 27% lower triglyceride levels and 42% less weight gain after 28 days.
Since obesity and high triglycerides are both considered risk factors for heart disease, this is one way that lion's mane mushrooms contribute to heart health.
Furthermore, test-tube studies imply that lion's mane extract can help prevent the oxidation of cholesterol in the bloodstream. Oxidised cholesterol molecules attach to the walls of arteries, causing them to harden and increasing the risk of heart attack and stroke.
Evidence regarding lipid metabolism is available at Lipid Health Research.
6. Helps Manage Diabetes Symptoms
Diabetes is a disease that occurs when the body loses the ability to control blood sugar levels. Chronic high blood sugar levels eventually cause complications like kidney disease, nerve damage in the hands and feet, and vision loss.
Lion's mane mushroom may be beneficial for diabetes management by improving blood sugar control and reducing some of these side effects.
Several animal studies have shown that lion's mane can cause significantly lower blood sugar levels in both normal and diabetic mice, even at daily dosages as low as 6 mg per kg of body weight.
One way that lion's mane lowers blood sugars is by blocking the activity of the enzyme alpha-glucosidase, which breaks down carbs in the small intestine. When this enzyme is blocked, the body is unable to digest and absorb carbohydrates as effectively, which results in lower blood sugar levels.
See the research on Anti-Hyperglycemic Effects.
7. Reduces Inflammation and Oxidative Stress
Chronic inflammation and oxidative stress are believed to be the root causes of many modern illnesses, including heart disease, cancer, and autoimmune disorders.
Research shows that lion's mane mushrooms contain powerful anti-inflammatory and antioxidant compounds that may help reduce the impact of these illnesses.
In fact, one study examining the antioxidant abilities of 14 different mushroom species found that lion's mane had the fourth highest antioxidant activity and recommended it be considered a good dietary source of antioxidants.
Animal studies have found that lion's mane reduced markers of inflammation and oxidative stress in rodents and may be especially useful in the management of inflammatory bowel disease, liver damage, and stroke.
More on antioxidant properties can be found in Molecular Medicine Reports.
How to Take Lion's Mane: Dosage and Forms
Lion's mane is versatile and can be taken in various forms. While there is no standard recommended dosage, studies generally use between 250 mg to 3000 mg per day.
Comparison of Common Forms
| Form | Typical Dosage | Best For | Notes |
|---|---|---|---|
| Fresh Mushroom | 100g (cooked) | Culinary use | Tastes like seafood; harder to find in standard supermarkets. |
| Powder Extract | 1000mg – 3000mg | Smoothies/Coffee | Look for "hot water extraction" to ensure bioavailability. |
| Capsules | 1-3 caps daily | Convenience | Ensure the supplement lists beta-glucan content. |
| Tincture (Liquid) | 1-2 droppers | Fast absorption | Often dual-extracted (alcohol and water) for maximum potency. |
When choosing a supplement, look for products that specify the source (fruiting body vs. mycelium). The fruiting body generally contains a wider array of beneficial compounds.
Safety and Side Effects
No studies in humans have examined the side effects of lion's mane mushroom or its extract, but they appear to be very safe. No adverse effects have been seen in rats, even at doses as high as 2.3 grams per pound (5 grams per kg) of body weight per day.
However, anyone who is allergic to or sensitive to mushrooms should avoid lion's mane, as it is a species of fungi.
There have been documented cases of people experiencing difficulty breathing or skin rashes after exposure to lion's mane mushrooms, likely related to allergies.
Always consult a healthcare provider before starting a new supplement regime, especially if you have a history of asthma or allergies.
For general toxicology information regarding medicinal mushrooms, consult the National Institutes of Health.
The Bottom Line
Lion's mane mushroom and its extract have been shown to have a variety of health benefits. Research has found that lion's mane may protect against dementia, reduce mild symptoms of anxiety and depression, and help repair nerve damage.
It also has strong anti-inflammatory, antioxidant, and immune-boosting abilities and been shown to lower the risk of heart disease, cancer, ulcers, and diabetes in animals.
While the current research is promising, more human studies are needed to develop practical health applications.
However, Lion's mane benefits are compelling enough that many people already include this fungus in their wellness routine. If you are interested in trying it, it is generally considered safe and can be easily added to your diet or supplement regimen.
