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Lion's Mane mushroom (Hericium erinaceus) is an edible and medicinal mushroom that grows naturally in hardwood forests, resembling a shaggy lion’s mane sprouting out of trees.
Lion's Mane encourages the growth and repair of nerve and brain cells, as well as developing new brain cells.
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Lion’s Mane Mushroom History and Traditional Use
Lion's Mane originates from Japan and China, where it has a deep history of culinary and medical use.
It's Japanese name yamabushitake translates to “Mountain Monk Mushroom” due to monks taking it to aid them in concentration while meditating.
Lion’s mane is known as hou tou gu in Chinese and has long been a part of Traditional Chinese Medicine (TCM) to fortify the spleen, nourish the gut, and improve insomnia and muscle weakness. More recently, Lion’s Mane Mushroom has been studied scientifically to explore the reasons behind it’s historical use for improving memory and focus, digestion, insomnia, fatigue, and general vitality. Lion's Mane is currently in use to treat cancer in both China and Japan. Most studies currently available on the effects of Lion’s Mane Mushroom and its extracts are animal studies, however the human studies and clinical trials that are available show that Lion’s Mane has similar effects on humans.
Studied Benefits
1. Improved focus and memory
Lion’s Mane Mushroom contains two groups of compounds known as erinacines and hericenones. They easily cross the blood-brain barrier and stimulate Brain Derived Neurotrophic Growth Factor (BNDF) and Nerve Growth Factor (NGF) and have been shown to have significant brain growth and protection effects. (1, 2)
2. Anti-aging for brain and nerves
The brain’s ability to grow and form new connections declines as we age, which may be part of why mental functioning slows down in older adults.
BNDF and NGF directly combat this, and also supports myelination of neurons (improving the signal transmission between brain cells)
Lion’s Mane Mushroom is currently being studied for prevention and treatment of age-related neurodegenerative diseases like Parkinson’s, Alzheimer’s, and dementia.
A double-blind, placebo-controlled, clinical trial found that Lion’s Mane Mushroom significantly improved memory and overall cognitive functioning in older adults diagnosed with mild cognitive impairment. (1, 2, 3)
3. Improved Mood
Lion’s Mane has been shown in recent studies to improve stress-related depression and fatigue. Further research attributes the findings to Lion’s Mane boosting the repair and growth of the hippocampus, which is tied to emotions and memory processing. (1, 2, 3, 4)
A study of menopausal women found that 4 weeks of consuming Lion’s Mane Mushroom reduced feelings of irritation and anxiety as well as improved concentration. (1)
4. Nerve and Brain Cell Recovery
By stimulating growth and repair of nerve and brain cells, Lion’s Mane Mushroom has been shown to help speed recovery from surgery or injuries where nerves are damaged. (1, 2)
In a recent animal study, it acted as an anti-inflammatory and protected brain cells from damage from ischemic stroke when given immediately after the stroke, reducing the damage by about 44% (1)
5. Anti-inflammatory, Antioxidant, Immune Booster
Lion's Mane Mushroom is a potent source of antioxidants, especially its oligosaccharides which have been observed to have anti-tumor and immune boosting properties. (1, 2)
Other immune boosting compounds include polysaccarides and a special type of protein that regulate the gut microbiome, activate killer T cells, and boost gut and overall immune system health. (1, 2)
6. Cancer Prevention
Lion’s Mane Mushroom has shown potent anticancer properties with a particular benefit for colon, liver, and gastrointestinal cancer. It has also shown benefits for skin, lung, breast cancers and leukemia. (1, 2, 3)
Of course all antioxidants have benefits for preventing cancer, but Lion’s Mane also stimulates the body’s own internal antioxidant production (including glutathione) and works as an angiogenesis inhibitor, reducing blood supply to cancerous cells. (1)
7. Ulcer Prevention and GI Health
Lion's Mane Mushroom has been used for ulcers for millennia as part of Traditional Chinese Medicine. More recently, scientific studies have shown that it inhibits H. Pylori, one of the most common causes of ulcers. (1)
It is also used to help Crohn's Disease and Ulcerative Colitis via regulating the gut microbiome and immune system (1)
8. Diabetes Management
Multiple studies have found Lion's Mane Mushroom lowers blood sugar, improves insulin levels and improves Diabetic Neuropathy (nerve pain and damage) at doses as low as 2.7 mg per pound of bodyweight per day. (1, 2, 3)
For a 200 lb person that is only half a gram, about the size of a single capsule.
9. Reduces Risk of Heart and Liver Disease
Lion's Mane Mushroom supports healthy lipid levels by reducing triglycerides and improving fat metabolism. It also reduces oxidative stress in the liver and prevents oxidation of cholesterol, as well as encourage healthy blood clotting which reduces the risk of stroke and heart attack. (1, 2, 3, 3, 4)
Sourcing Lion’s Mane Mushroom
Be careful when selecting Lion’s Mane Mushroom extract - or any mushroom extract, for that matter.
The active components in Lion's Mane exist in the fruiting body, aka the part we think of as the mushroom itself. People usually ignore the mushrooms "roots" or mycelium, which is important for the mushroom to grow but pretty useless nutrition-wise.
Lion's Mane (and most other mushrooms important to humans) grow naturally on wood, but most commercial mushroom growers place mushrooms on grains to speed up growth. The problem is that this reduces all the bioactive compounds that give mushrooms their special properties.
The cultivators then grind up the grain with the whole mushroom, which dilutes even more the amount of active compounds in the “extract” with useless starches.
Make sure to purchase Lion’s Mane Mushroom that has been cultivated on hardwood, with only the biologically active fruiting body of the mushroom used.
Terra Soul makes an extremely high quality 4:1 powder extract that is convenient for stirring into coffee or meals:
If you'd rather go the pill route, Real Mushrooms makes a high quality pill version that is lab verified to be at least 30% active beta glucans, and are similarly made only of the Lion's Mane fruiting body.
Dosing Lion's Mane
Dosing varies depending on the extract, but powdered dry Lion's Mane Mushroom has effects starting at 3 grams per day.
A 2:1 extract of Lion's Mane Mushroom would be 1.5 grams/day to be equivalent.
A cheap extract with mycelium and starch may need 10 grams or more (20 pills or almost 2 tablespoons) to be equivalent.
A high quality Lion's Mane Mushroom hot water extract like Terrasoul is a 4:1 extract, meaning only 500 mg (1/12th teaspoon) is needed per day to start seeing effects.
Is it Safe?
✅ Safe for almost everybody
Lion's Mane Mushroom is safe for individuals of all ages, and is safe for fertility and pregnancy.
Be careful if you take medication for immune modulating drugs like immunotherapy, since Lion's Mane has an immune system regulating effect. Definitely ask your doctor before taking Lion's Mane if you are on one of these medications.
Lion's Mane may help to normalize/lower blood pressure and blood sugar so if you are taking blood pressure/sugar medications, pay attention to your levels when starting Lion's Mane and adjust meds as needed. If done properly Lion's Mane can help to safely control both.
Always check with your doctor before starting any supplement, especially if you are taking prescription meds.
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