Lion’s Mane Mushroom (helicium erinaceus) has been commonly used for many years as both a food and a medicinal supplement throughout Asia. The top of the mushroom is large, white, fluffy, and resembles a lion’s mane, hence the name.
Lion’s mane mushrooms have nutritional benefits when added to your diet or taken as a supplement. Mushrooms especially contain antioxidant and anti-inflammatory properties. Most studies on lion’s manes have been completed on animals, but some studies have studied their effects on humans.
Lion’s mane mushroom has anti-inflammatory properties and may help protect the brain from diseases such as Parkinson’s and Alzheimer’s.
In one study, participants with Alzheimer’s disease took a 1-gram lion’s mane mushroom supplement daily for nearly a year. They found that those who took the supplement performed better on cognitive tests than those who took the placebo.
Another study found that participants showed improved cognitive function after taking a supplement containing lion’s mane mushrooms for 12 weeks. The researchers noted that the lion’s mane mushroom could potentially affect neurons in the brain, leading to improved cognitive function.
Lion’s mane mushroom may help reduce symptoms of major depressive disorder. Depression is a common mental illness that affects more than 280 million people worldwide.
Lion’s mane mushroom may be used as a complementary or alternative therapy for depression. Mushrooms have anti-inflammatory properties and may have antidepressant effects. Studies also suggest that the lion’s mane mushroom affects brain activity and nervous system regulation, which may help reduce depression. However, it is important to talk to your health care provider before changing your treatment for depression or starting any new treatment.
Lion’s mane mushroom may help with other mood disorders and some sleep disorders. One study found that taking a lion’s mane mushroom supplement for eight weeks reduced depression and anxiety and improved sleep quality in obese or overweight people.
Lion’s mane mushroom as a food contains several vitamins and nutrients. 100 grams (g) of Lion’s Mane Mushroom contains:
- calorie: 43
- protein: 2.5g
- carbohydrates: 7.6g
- fiber: 4.4g
- obesity: 0.26g
- potassium: 443 milligrams (mg), or 15% of your daily value (DV)
- Rin: 94mg
- water: 88.6g
- Biotin: 16.9 micrograms (μg)
- Folate: 30 (μg)
Lion’s mane mushroom is an excellent source of potassium. Potassium is an important mineral that aids in muscle contraction and nerve transmission, as well as kidney and heart function.
It also contains minerals such as phosphorus, which helps cells grow and maintain, and magnesium, which helps regulate muscle and nerve function.
Lion’s mane mushrooms can be eaten raw, cooked, or dried. It can also be added to soups, sauces, stir-fries and sautés to serve as a side dish. Some grocery stores also sell lion’s mane mushroom burgers.
Besides food, lion’s mane mushroom is also available as a supplement in the form of capsules, powders, or liquid extracts.
Dose
Lion’s mane mushroom has been shown to be safe at doses of 1 gram per day for up to 16 weeks.
A study based on self-reported use of lion’s mane mushroom showed that people consumed up to 3 grams of mushroom twice daily.
Research is limited, so talk to your healthcare provider before consuming lion’s mane mushroom. A specific dose can be recommended.
As a food, lion’s mane mushrooms are safe to eat. As a supplement, lion’s mane mushroom has been well tolerated in studies and few side effects have been reported.
There is not enough research on lion’s mane mushroom consumption during pregnancy or breastfeeding. Therefore, it is best to avoid taking it during such times.
potential drug interactions
Lion’s mane mushroom may have antiplatelet properties, preventing blood clots from forming. This may increase the risk of bleeding, especially when used with blood thinners or anticoagulants.
There are also studies showing that lion’s mane mushrooms may lower blood sugar levels. When combined with other herbs or supplements that lower blood sugar, it has an additive effect and can cause blood sugar to drop too low.
Talk to your healthcare provider if you have concerns about drug interactions with Lion’s Mane.
what to look for
Lion’s mane mushrooms are available at most grocery stores. When purchasing lion’s mane mushroom as a supplement, it’s important to look for products that have been third-party tested for quality and safety. The U.S. Food and Drug Administration does not regulate supplements in the same way it does foods and drugs.
Organizations such as ConsumerLab.com, NSF International, and the United States Pharmacopoeia test products for the correct ingredients and amounts, and for the absence of harmful contaminants. Products tested by these agencies will display the seal of approval.
Is it okay to eat too many lion’s mane mushrooms?
Although lion’s mane mushrooms are generally safe to eat, there are currently no standards set for upper levels of lion’s mane supplements. 1 gram per day has been shown to be a safe amount for up to 16 weeks.
It is best to follow the dosage instructions provided on the supplement product.
Few side effects have been reported from taking supplements of lion’s mane mushroom. Side effects include:
- upset stomach
- nausea
- diarrhea
- Skin rash (when used topically)
Overall, the majority of people who consume lion’s mane mushroom experience no side effects and it is safe to eat in moderate amounts.
Lion’s mane mushroom can be eaten as food or taken in the form of supplements, powders, and liquid extracts.
Although research on the health benefits of this mushroom is limited, it has been shown to improve brain function and symptoms of depression. Mushrooms are rich in vitamins and nutrients and are also rich in potassium.
Although lion’s mane supplements have limited side effects, it is important to consult with your healthcare provider to determine if lion’s mane mushroom is right for your individual health needs.
