These mushrooms have been part of various diets for many years. Dr. Mason Bresett, ND, says, “Lion’s mane mushroom’s culinary and medicinal uses can be traced back to China, Japan, and India over thousands of years, and have been known by various names — from ‘mountain monk mushroom’ in Japan to ‘bearded tooth’ and ‘pom-pom’ mushroom in North America.” These mushrooms are considered to be a great addition to the group of adaptogens that promote brain development. Nutritionist Lisa Richards explains, “Adaptogens are drugs, typically supplements and other natural substances that are used to enhance cognitive function. They are marketed stating that they improve mental clarity, motivation, memory, focus, and overall mood.” Researchers have linked some of the bioactive compounds in lion’s mane mushrooms to neuron development and protection. But what nutrients do these contain? Read on to learn about the nutritional profile of the lion’s mane mushroom.

Nutritional Information Of Lion’s Mane Mushroom

A 100 g serving of lion’s mane mushroom contains (1): Dr. Bresett says, “Lion’s mane is a solid non-animal source of amino acids. It also has antioxidants like ergothioneine, vitamins, trace minerals, and healthy fibers for digestion.” Besides, these mushrooms contain highly beneficial phytosterols and are considered natural nootropics. Nootropics are smart drugs or substances that increase cognitive properties like memory, motivation, concentration, and attention (1), (2). Nutritionist Heather Hanks says, “Lion’s mane is often used today as a nootropic due to its cognitive-enhancing abilities.” The possibility of using nootropics to treat ADHD, Alzheimer’s, dementia, and other related disorders makes them highly regarded. She adds, “There are currently no studies to show that lion’s mane can treat ADHD. However, it has other proven benefits that may help relieve many underlying symptoms of ADHD, such as alleviating depression and improving memory, learning, and brain cell growth.” Lion’s mane mushrooms not only boost brain health but also protect the stomach and help fight cancer. Let us learn more about these benefits in the next section.

Potential Health Benefits Of Lion’s Mane Mushrooms

1. May Help Manage Diabetes

Lion’s mane mushrooms contain a compound called HEP-C that helps lower blood sugar levels and enhance glucose tolerance. Hence, the compound shows promise as an anti-diabetic ingredient (3). A recent study on rats revealed that lion’s mane mushroom extract contains bioactive compounds like D-threitol, D-arabinitol, and palmitic acid. Rats that consumed this extract showed lower sugar levels than those that didn’t (4).

2. May Reduce Inflammation

Lion’s mane mushrooms show potent anti-inflammatory and antioxidant activity. Studies suggest that they contain various beneficial bioactive compounds that protect neurons and reduce inflammation. Furthermore, they may help reduce inflammation associated with obesity in the body’s primary energy storage area — the adipose tissue (5), (6), (7). However, more studies are warranted to understand this benefit of lion’s mane mushrooms.

3. May Prevent The Onset Of Dementia

The lion’s mane mushrooms contain hericenones and erinacines, the beneficial bioactive compounds that promote cognitive function by affecting brain neural networks. Besides, the dilinoleoyl-phosphatidylethanolamine (DLPE – a phospholipid) isolated from lion’s mane mushrooms was shown to protect against neuronal cell death and prevent the progression of dementia (8). Consuming these mushrooms has been proven to be a safe and easy way to prevent and manage dementia (9).

4. May Boost Mental Health

Apart from hericenones and erinacines, lion’s mane mushrooms also contain other compounds known to benefit the brain. Eating them may help reduce depression symptoms by promoting and regulating neuronal growth and reducing inflammation in the brain (10). A study found that women who consumed cookies supplemented with lion’s mane mushrooms reported lower levels of irritability, anxiety, and depression. However, research on their antidepressant effects has only recently begun, and further research is needed (11).

5. May Protect Against Ulcers

Lion’s mane mushrooms may protect the stomach from oxidative stress, inflammation, and ulcers. They may also protect against ulcers caused by inflammatory bowel disease (IBD). In a study, their extract was found to reduce ulcers in rats and prevent damage to the stomach’s lining due to antioxidant loss. Besides, another study revealed that EP-1, a compound present in these mushrooms, had protected against the ulcers of IBD by promoting antioxidant activity (12), (13).

6. May Have Anticancer Properties

Lion’s mane mushroom extracts and its compounds like peptides and cerebroside E have the potential to inhibit the growth of cancer cells. Several studies have shown the activity of these extracts against lung, liver, colon, stomach, and intestinal cancers. Some peptides have also displayed antioxidant properties and inhibited the growth of lung cancer cells. Furthermore, cerebroside E was found to prevent the formation of new blood vessels in tumors, thereby limiting their growth (14), (15), (16), (17).

7. Fight Against Infections

Lion’s mane mushroom extracts can inhibit the growth of food-borne pathogenic bacteria like Staphylococcus aureus, Salmonella enteritidis, Vibrio parahaemolyticus, and Escherichia coli. They are also effective against Campylobacter jejuni, a common cause of intestinal infections in children that causes diarrhea (18), (19). Dr. Bresett says, “In general, people seeking mental energy, focus, and memory retention may be supported by adding this mushroom extract to their diet.” So, why wait – let us get started with lion’s mane mushrooms.

How To Add Lion’s Mane Mushrooms To Your Diet

Chef Kaitlin says, “Lion’s mane mushroom is safe to eat and not a psychedelic (psychoactive substance) as some may believe. You can eat them raw, cooked, dry, or steeped. A lot of people add this to their coffee or use it to replace coffee in a ground form.” Richards says, “Some coffee manufacturers have started adding a variety of mushrooms to their coffee formulations as a nootropic enhancer.” Chef Kaitlin says, “I like to add them in soups. I cook them to make it easier for the body to absorb the nutrients rather than having it raw. They are used a lot in vegan crab cakes. I have made things from lion’s mane mushroom tacos to vegan ramen and lion’s mane fried chicken.” “It is easy to add lion’s mane to your diet. Stir lion’s mane powder in your morning coffee, tea, or hot chocolate, or add it to a smoothie. It’s also a smart addition to all kinds of soups for a nutritious lunch or dinner and can be the star ingredient in a raw vegan chocolate cake,” says Dr. Bresett. Wondering how to add this health-promoting lion’s mane mushroom to your diet? Here are a few simple and delicious recipes to start with. Keep reading.

1. Garlic Lion’s Mane Mushroom Sandwich

This is a hearty vegan sandwich full of juicy lion’s mane mushrooms. It is just the thing for lunch. What You Need

250 g of lion’s mane mushrooms 2 tablespoons of olive oil ¼ teaspoon of garlic powder ½ tablespoon of soy sauce 2 slices of bread (toasted) 1 tablespoon of mayonnaise Salt, as needed

How To Prepare

2. Lion’s Mane Mushroom Crabs

These meaty crab cakes taste so authentic you might not realize they are vegetarian! What You Need

500 g of lion’s mane mushrooms (finely chopped) 1 cup of onion (finely diced) 6 cloves of garlic (diced) ¼ cup of red sweet peppers (diced) ¾ cup of bread crumbs 2 chicken eggs (beaten) 3 tablespoons of parsley (diced) 2 tablespoons of butter (softened) 1 tablespoon of cayenne pepper Salt, as needed

How To Prepare

3. Lion’s Mane Mushroom With Alfredo Sauce

Juicy meaty mushrooms and creamy white sauce pasta are a winning combo for any meal. What You Need

250 g of lion’s mane mushroom (chopped) 300 g of pasta ¼ cup of butter 2 cups of heavy cream ½ cup of Parmesan cheese ¾ cup of mozzarella cheese 2 cloves of garlic 2 tablespoons of oil Salt, as needed Black pepper (freshly ground), as needed

How To Prepare Get inspired by these recipes and make your own. Lion’s mane mushrooms are extremely versatile when it comes to recipes. Dr. Bresett says, “It is usually enjoyed via hot water extraction or cooked and is frequently used as a meat replacement in certain parts of the world. Lion’s mane extracts are used in a wide variety of health supplements.” However, these supplements might not be for everyone. Here’s why.

Possible Side Effects And Allergies Of Lion’s Mane Mushrooms

Dr. Strause says, “Overall, lion’s mane is safe to eat without restrictions or interactions. However, people with diabetes may want to watch their blood sugar since there is some data to suggest it might have a slight anti-hyperglycemic effect. This may be helpful for people who struggle with high blood glucose but may also be a risk for those with low blood sugar.” Hence, people with low blood sugar should be cautious when consuming this mushroom. “Studies do not suggest that lion’s mane is generally a risk for those with allergies; however, allergies have been reported. Since it is a type of fungus, the experienced allergic reactions will be similar to most other mushroom allergies with minor symptoms such as swelling of the lips, mouth, and airways as well as difficulty breathing, skin rashes or hives,” adds Dr. Strause. Consult your doctor before consuming lion’s mane if you are allergic to mushrooms.

Final Words

Lion’s mane mushrooms are one of a kind. The rich benefits they impart to the brain make them highly regarded as adaptogens and nootropics. They improve memory, protect neurons, and reduce inflammation besides reducing the risk of gastric ulcers. Moreover, their blood sugar-lowering ability helps manage diabetes. However, people with low blood sugar and those with mushroom allergies should be cautious while consuming them. Can you take a lion’s mane daily? According to Kelsey Lorencz, RDN, “You can take lion’s mane daily with minimal risk of side effects, as long as you are not allergic to mushrooms.” Is 500 mg of lion’s mane enough? According to Kelsey Lorencz, RDN, “doses between 500 mg and 3000 mg of lion’s mane per day are beneficial to cognition, mood, and inflammation.” Can a lion’s mane cause weight gain? No. From one rat study, administration of ethanol extract of lion’s mane showed a significant decrease in weight gain (24). However, more studies are warranted to understand this benefit of lion’s mane. Does lion’s mane increase testosterone? Anecdotal evidence suggests that lion’s mane may increase testosterone levels. However, limited data is available in this regard. Is lion’s mane hallucinogenic? No. Lion’s mane is not hallucinogenic.

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