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August 9, 2024
Lion’s mane mushrooms, also known as Hericium erinaceus, are large, white, shaggy mushrooms that resemble a lion’s mane as they grow. They contain adaptogens and bioactive substances that may have beneficial effects on the body, especially the brain, heart, and gut.
In this blog we’ll discuss the history of lion’s mane, the main health benefits, and how long it takes to work for different health goals.
Let's begin about 2,000 years ago in the mountainous regions of Asia and North America. This is where lion’s mane was originally found—growing on hardwood tree species like oak, maple, birch, and black walnut—of all places.
In traditional Chinese medicine, it was used as a tonic for supporting overall health and longevity. Buddhist monks were said to have used lion’s mane mushroom powder as a tea to enhance brain power and heighten their focus during meditation.
Ayurveda, the traditional Indian system of medicine, also recognized the value of lion’s mane mushroom. Known as “Yakrit-Plin Gana” in Sanskrit, it was used to promote overall health and well-being, particularly in supporting liver function and digestion.
Native Americans believed that consuming lion's mane mushroom could enhance overall health and vitality. They would often incorporate the mushroom into their diets, either by cooking it as a vegetable or brewing it into a tea.
While it was traditionally a foraged mushroom (meaning it was solely gathered from its natural habitat in the wild), China began cultivating the mushroom in 1988, due to its increase in popularity.
Lion’s mane mushrooms contain a wide variety of different health benefits. Here are the 5 most popular.
Lion’s Mane is perhaps most popular for its use as a nootropic. Nootropics, also known as “smart drugs,” are a diverse group of medicinal substances whose action improves human thinking, learning, and memory, especially in cases where these functions are impaired (1).
Lion’s mane produces two families of compounds: erinacines and the hericenones (2). These compounds are important for nerve growth factor, aiding in learning and memory. These compounds also have the amazing ability to pass through the blood-brain barrier, stimulating the growth of neurons and protective cells. This means it can improve overall mental performance.
One study found that subjects with mild cognitive impairment who took lion’s mane powder daily for four months showed significant increases in their brain function (3).
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 (4).
Preclinical studies suggest that Lion’s mane may reduce inflammation and biological markers of Alzheimer’s (i.e., amyloid plaques), improve cognition, and increase the release of nerve growth factor, a protein that can increase the length of nerve cell processes (5, 6).
A 2020 study of people with mild Alzheimer’s disease found that supplementation with 1 gram of lion’s mane mushroom daily for 49 weeks significantly improved cognitive test scores compared with a placebo (7). The ability of lion’s mane mushroom to promote nerve growth and protect the brain from Alzheimer’s-related damage may explain some of its beneficial effects on brain health.
Nearly one-third of adults in the U.S have reported experiencing anxiety and depression symptoms (8).
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 that processes memories and emotional responses (9, 10).
Researchers believe that improved hippocampus functioning may explain the reductions in anxious and depressive behaviors in mice receiving these extracts.
According to a small 2019 study, taking three 400-mg capsules daily for 8 weeks helped relieve depression, anxiety, and sleep disorders for 77 people who were overweight or had obesity. (11)
Another study of menopausal women found that eating cookies containing lion’s mane mushrooms daily for 1 month helped reduce self-reported feelings of irritation and anxiety (12, 13).
Lion’s mane extract may also reduce inflammation and prevent tissue damage in other intestinal areas. In fact, they may help treat inflammatory bowel diseases like ulcerative colitis and Crohn’s disease (14, 15, 16).
A 2016 study of people with ulcerative colitis found that taking a mushroom supplement containing 14% lion’s mane extract significantly reduced symptoms and improved quality of life after 3 weeks (17).
Lion’s mane mushroom may be beneficial for diabetes by improving blood sugar management 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 2.7 mg per pound of body weight (18, 19).
One way that lion’s mane may help with blood sugar management is by blocking the activity of the enzyme alpha-glucosidase, which breaks down carbohydrates in the small intestine (20). When this enzyme is blocked, the body is unable to digest and absorb carbohydrates as effectively, which results in lower blood sugar levels.
Lion’s mane mushroom shows potential as a therapeutic diabetes supplement, but more research is needed to determine exactly how it might be used in humans.
So, how long does it take for you to reap the benefits of lion’s mane? It depends on the person and the dosage you’re taking. Still, there is a general time frame you can expect to notice improvements in your memory, mood, and overall health.
You may feel the energizing effects of lion’s mane after just a couple of days. Many users report decreased anxiety and increased mental clarity after 2-5 days of use.
Benefits such as improved memory, regeneration of nerve cells, decreased blood sugar levels, and reduced inflammation may take longer to notice. These benefits may take 1-6 months to notice based on previously mentioned studies.
There’s no standard dosage for lion’s mane mushrooms. A safe and beneficial dosage depends on factors like your age, health, and wellness goals.
For improving cognition, some researchers recommend 3 to 5 grams per day (21). We recommend talking with your doctor about the right dosage for you.
Lion’s mane is generally considered safe for most people.
However, there have been documented cases of people experiencing difficulty breathing or skin rashes after exposure to lion’s mane mushrooms, likely related to allergies (22, 23). Anyone who is allergic or sensitive to mushrooms should avoid lion’s mane since it’s a mushroom species.
No, lion's mane can't get you high. Mushrooms that can cause a high contain a compound called psilocybin, a naturally occurring psychedelic that can alter your state of mind. As lion's mane does not contain psilocybin or other psychoactive compounds, there is no risk of you getting high from consuming the fungus.
Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
