Lion’s mane mushrooms, scientifically known as Hericium erinaceus, are notable for their distinctive white, shaggy appearance, resembling a lion’s mane. These mushrooms have been used for both culinary and medicinal purposes, particularly in countries like China, India, Japan, and Korea. Here’s an exploration of the health benefits backed by scientific research.
1. May Shield Against Cognitive Decline
Lion’s mane mushrooms stimulate brain cell growth and protect against Alzheimer’s damage, though more human studies are needed.
Lion’s mane mushrooms contain unique compounds called hericenones and erinacines, which have the potential to stimulate the growth of brain cells and protect against cognitive decline. Studies on animals indicate these mushrooms may reduce symptoms of memory loss and prevent neuronal damage caused by amyloid-beta plaques, commonly associated with Alzheimer’s disease. A 2020 study highlighted that daily supplementation with 1 gram of lion’s mane mushroom over 49 weeks significantly improved cognitive test scores in individuals with mild Alzheimer’s disease compared to a placebo group (1, 2, 3).
2. Alleviates Symptoms of Depression and Anxiety
Studies suggest lion’s mane mushrooms may alleviate mild anxiety and depression, but more human research is needed.
Chronic inflammation is believed to be a significant contributor to anxiety and depression, which affect up to one-third of people in developed countries. Research on animals has demonstrated that lion’s mane mushroom extract possesses anti-inflammatory properties that can mitigate symptoms of anxiety and depression (4). Additionally, this extract may promote the regeneration of brain cells and enhance hippocampus function, potentially easing anxious and depressive behaviors. A small 2010 study found that consuming lion’s mane-infused cookies for a month reduced self-reported feelings of irritation and anxiety in menopausal women (5, 6).
3. Promotes Recovery from Nervous System Injuries
Research in rats shows lion’s mane extract may enhance recovery from nervous system injuries, though human studies are still required.
The nervous system, comprising the brain, spinal cord, and peripheral nerves, orchestrates nearly all bodily functions. Injuries to these areas can lead to paralysis or impaired mental functions. Research suggests that lion’s mane mushroom extract may accelerate the growth and repair of nerve cells, potentially speeding recovery from such injuries (7). Furthermore, it may reduce the severity of brain damage following a stroke (8). However, human studies are needed to validate these findings.
4. Mitigates Heart Disease Risk
Animal and lab studies indicate lion’s mane extract may lower heart disease risk, but human trials are necessary for confirmation.
Lion’s mane mushrooms may lower the risk of heart disease by enhancing fat metabolism, reducing triglyceride levels, and preventing cholesterol oxidation. Animal studies have shown that lion’s mane mushroom extract significantly lowered triglyceride levels and weight gain in rats (9). The extract also inhibits cholesterol oxidation, which can reduce the risk of heart attacks and strokes (10). Additionally, a compound in lion’s mane, hericenone B, can decrease blood clotting, further protecting cardiovascular health (11).
5. Helps in Managing Diabetes Symptoms
Lion’s mane mushrooms have been shown to lower blood sugar and alleviate diabetic nerve pain in mice, but further research is needed to confirm these effects in humans.
Diabetes, characterized by impaired blood sugar regulation, can lead to serious complications. Lion’s mane mushrooms may help by improving blood sugar levels and reducing diabetic nerve pain. Animal studies have shown that lion’s mane can significantly lower blood sugar levels and inhibit the enzyme alpha-glucosidase, which breaks down carbohydrates (12). In diabetic mice, the extract reduced nerve pain and increased antioxidant levels (13). Further research is required to confirm these benefits in humans.
6. Protects Against Digestive Tract Ulcers
Lion’s mane extract has demonstrated protection against stomach and intestinal ulcers in rodents, but human research has yielded mixed results.
Stomach ulcers, often caused by H. pylori bacteria overgrowth and prolonged NSAID use, can be quite painful. Lion’s mane extract may inhibit the growth of H. pylori and protect the stomach lining, thereby preventing ulcer formation (14). Additionally, it may reduce inflammation and prevent tissue damage in other parts of the intestines, offering potential benefits for inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease. A 2016 study indicated that a mushroom supplement containing lion’s mane significantly reduced symptoms in ulcerative colitis patients (15).
7. May Have Anticancer Properties
Animal and lab studies reveal lion’s mane extract can kill cancer cells and inhibit tumor growth, but human studies are still required.
Compounds in lion’s mane mushrooms have demonstrated potential anticancer properties. In test-tube studies, lion’s mane extract has been shown to induce faster cell death and slow the spread of cancer cells (16, 17, 18). For instance, a 2013 study found that lion’s mane extract reduced the spread of colon cancer to the lungs by 69% in mice (19). However, human studies are essential to corroborate these effects. A 2014 study discovered that lion’s mane extract was more effective than conventional cancer medications in slowing tumor growth in mice and had fewer side effects (20).
8. Reduces Inflammation and Oxidative Stress
Lion’s mane mushroom is rich in antioxidants and anti-inflammatory compounds, potentially mitigating the effects of chronic illnesses.
Chronic inflammation and oxidative stress are implicated in many modern illnesses, including heart disease and cancer. Lion’s mane mushrooms contain potent anti-inflammatory and antioxidant compounds that may mitigate these conditions. A 2012 study found lion’s mane to have high antioxidant activity among various mushroom species (21). Animal research suggests that lion’s mane extract can reduce inflammation markers and oxidative stress (22, 23).
9. Enhances Immune Function
Lion’s mane mushrooms have boosted immune function in rodent studies, but extensive human research is still needed to verify these findings.
A robust immune system is crucial for defending the body against pathogens. Animal research indicates that lion’s mane mushroom can enhance immunity by increasing the activity of the intestinal immune system (24). These effects may be attributed to beneficial changes in gut bacteria that stimulate the immune system (25). A 2012 study showed that lion’s mane extract nearly quadrupled the lifespan of mice injected with a lethal dose of salmonella (26).
Summary
Lion’s mane mushrooms offer a promising array of health benefits backed by scientific research, including cognitive enhancement, alleviation of anxiety and depression, nerve cell regeneration, protection against digestive ulcers, heart health improvement, diabetes management, anticancer properties, reduction of inflammation and oxidative stress, and immune system support. While many of these benefits have been demonstrated in animal and lab studies, further research involving humans is crucial to fully validate and understand the therapeutic potential of lion’s mane mushrooms.