Table of ContentsView AllTable of ContentsUses of Lion’s ManeSide EffectsNutritionHow to UsePrecautionsDosageToxicityInteractionsHow to StoreSimilar SupplementsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Uses of Lion’s Mane
Side Effects
Nutrition
How to Use
Precautions
Dosage
Toxicity
Interactions
How to Store
Similar Supplements
Frequently Asked Questions
Lion’s mane (Hericium erinaceus) has traditionally been used to alleviatepeptic ulcersandgastritis(inflammation of the stomach).Also known as monkey’s head,lion’smaneis a shaggy, whitemushroomfound in East Asia.
In lab studies and animal models, lion’s mane has also been shown to counter the effects ofdiseases associated with aging,diabetes,inflammation,high cholesterol, andcancer.However, effects in lab and animal studies don’t always translate to benefits in humans. Most human trials have focused on its use for cognition and mental health.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Lion’s mane and its following main ingredients have been studied for their health effects:
Here’s what you need to know about the latest research.
Supplement FactsActive ingredients:Hericenones, erinacines, ergosterol, fiber, vitamin D, B vitaminsAlternate names:Monkey’s head,Hericium erinaceus, H. erinaceusLegal status:Over-the-counter supplement, foodSuggested dose:3.2 grams a day for brain health for up to 12 monthsSafety considerations:May interact with blood thinners or diabetes medicines; not recommended for children under 3 years or during pregnancy or lactation
Supplement Facts
Active ingredients:Hericenones, erinacines, ergosterol, fiber, vitamin D, B vitaminsAlternate names:Monkey’s head,Hericium erinaceus, H. erinaceusLegal status:Over-the-counter supplement, foodSuggested dose:3.2 grams a day for brain health for up to 12 monthsSafety considerations:May interact with blood thinners or diabetes medicines; not recommended for children under 3 years or during pregnancy or lactation
Rare Lion’s mane mushroom in a Dutch forest.wavipicture / Getty Images
May Improve Brain Function
In animal models, lion’s mane has shown promise forAlzheimer’s disease,Parkinson’s disease, andmemory loss.But minimal data exists on its effects in humans—three small clinical trials suggest it may improve adult cognition.
One study of adults looked at lion’s mane formild cognitive impairment. Three grams a day of lion’s mane was associated with higher cognitive scores in participants compared to those taking aplacebo(an identical pill without medicine).
The improvement was more pronounced the longer the lion’s mane was taken, up to 16 weeks. Four weeks after the lion’s mane was stopped, the scores dropped again.
Another trial of healthy adults over age 50 revealed that those taking 3.2 grams a day for 12 months saw an increase in cognitive scores.Although the trial size was small, study researchers concluded that lion’s mane could be a safe choice fordementiaprevention.
And a small study of people with mild Alzheimer’s disease found that those who took 1,050 milligrams of lion’s mane daily had improvements in cognition andactivities of daily living (ADL).The researchers suggest that lion’s mane may help slow the rate of neurodegeneration (loss of brain cells)—but more extensive trials are needed to verify this.
May Reduce Depression and Anxiety
Lion’s mane may help with symptoms of depression or anxiety because of its effect onserotonin, which helps regulate mood. Edible mushrooms like lion’s mane contain a compound called 5-hydroxy-L-tryptophan, which is made into serotonin in the body.
And a study of people experiencing overweight orobesity—all of whom were given lion’s mane extract for eight weeks—also showed improvement in anxiety, depression, andsleep disorders.Because there wasn’t a placebo group to compare these results to, we can’t know how effective the lion’s mane was. This is because there is almost always some degree ofplacebo effectin place—people tend to feel better when they take medicine, even if there’s no active ingredient.
More robust trials are needed to determine if lion’s mane benefits depression or anxiety in the general population.
Additional Uses
In addition, lion’s mane has been studied in preliminary studies—either in test tubes or animal models—for the following uses:
Remember that none of these uses have been tested in human clinical trials. More data is certainly needed before lion’s mane can be routinely recommended for any of them.
Before taking lion’s mane, involve aregistered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider to help you safely achieve your health goals. No supplement is intended to treat, cure, or prevent disease.
What Are the Side Effects of Lion’s Mane?
Your healthcare provider may suggest you take lion’s mane toimprove memory, or for another reason.
It’s important to remember that even foods may have side effects, which may be mild or severe.
Common Side Effects
In one trial, the following side effects were reported in about 12% of people who took a lion’s mane product:
These caused the participants to withdraw from the trial.
Severe Side Effects
There haven’t been many serious side effects associated with lion’s mane, at least in preliminary trials.Therefore, the complete safety profile of lion’s mane may not be known until more human clinical trials are published.
High in fiber, lion’s mane also contains small amounts ofphytosterolslike ergosterol, which may help lower cholesterol.
According to the U.S. Department of Agriculture (USDA), 100 grams—about two-thirds cup—of lion’s mane mushroom contain the following nutrients in kilocalories (kcal), grams (g), milligrams (mg), percent of recommended dietary allowance (RDA), micrograms (mcg), and international units (IU):
Lion’s Mane Mushroom Nutrition FactsCalories:43 kcalCarbohydrates:7.6 gFiber:4.4 gProtein:2.5 gBeta-glucan: 2.4 gFat:0.26 gMagnesium: 11.7 mgPhosphorus: 94 mgPotassium: 443 mg (10% RDA)Niacin: 1.6 mg (10% RDA)Thiamin: 0.15 mgRiboflavin: 0.36 mg (30% RDA)Vitamin B-6: 0.07 mgBiotin: 17 mcgFolate: 30 mcgVitamin D (D2 and D3): 80IUErgosterol: 68 mgErgothioneine: 17 mg
Lion’s Mane Mushroom Nutrition Facts
Calories:43 kcalCarbohydrates:7.6 gFiber:4.4 gProtein:2.5 gBeta-glucan: 2.4 gFat:0.26 gMagnesium: 11.7 mgPhosphorus: 94 mgPotassium: 443 mg (10% RDA)Niacin: 1.6 mg (10% RDA)Thiamin: 0.15 mgRiboflavin: 0.36 mg (30% RDA)Vitamin B-6: 0.07 mgBiotin: 17 mcgFolate: 30 mcgVitamin D (D2 and D3): 80IUErgosterol: 68 mgErgothioneine: 17 mg
How to Use Lion’s Mane
You can find lion’s mane at your grocery store and sometimes at your local farmer’s market. Incorporating fresh mushrooms into your diet may provide the most health benefits.Supplements are also available.
Lion’s mane mushrooms can be substituted for meat or used to garnish a meal. They can be prepared in many ways—grilled or sautéed, served alone, or added to pasta or soups.
Lion’s mane extract should not be used in people who have receivedallografts—organ or tissue donated from another person—due to an increased risk that the body willreject the transplant.
Lion’s mane shouldn’t be used in children younger than 3 years or during pregnancy or lactation.
Avoid lion’s mane (Hericium erinaceus) if you have a known allergy to it or its components (ingredients or parts). Ask an RD or RDN, pharmacist, or healthcare provider for more information if you need clarification.
How Much Lion’s Mane Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There is no specific recommended dose of lion’s mane. In clinical trials for improving cognitive function, around 3 g a day have been studied for up to 12 months.
What Happens If I Take Too Much Lion’s Mane?
Due to the few clinical trials that have studied lion’s mane, we have yet to learn much about its complete safety profile.
So far, there haven’t been reports of toxicity, but it still may be toxic.
Consult your healthcare provider if you experience severe side effects after using lion’s mane.
Do keep in mind the following potential interactions when using lion’s mane:
How to Store Lion’s Mane
Store lion’s mane mushrooms in a paper bag in the fridge for up to a week. They are best if eaten within a few days of purchase.
Some other edible mushrooms studied for their medicinal effects include the following:
Other supplements that have been studied for their cognitive effects include but are not limited to the following:
Summary
Lion’s mane is an edible mushroom that may play a role in anxiety, depression, and cognition, but human data is sparse. More clinical trials are needed before lion’s mane can be routinely recommended. For now, stick with standards of care like exercise, good nutrition, therapy, and antidepressants if they are suggested for mental health conditions.
If you try lion’s mane, eating it is likely more beneficial than taking supplements.
As with all supplements, ask your healthcare provider before including lion’s mane in your diet. Remember that lion’s mane can interact with medicines like blood-thinners. It’s also not been studied in young children or during pregnancy or lactation. It shouldn’t be used in people who have received organ or tissue donations from another person.
Frequently Asked QuestionsLion’s mane is an edible mushroom native to Asia that is sometimes used medicinally.It’s too soon to know the benefits of lion’s mane. But small clinical trials suggest it may improve brain function and decrease anxiety and depression.Lion’s mane can be sautéed, stir-fried, or grilled. It can be eaten as a meat substitute or as a garnish.
Lion’s mane is an edible mushroom native to Asia that is sometimes used medicinally.
It’s too soon to know the benefits of lion’s mane. But small clinical trials suggest it may improve brain function and decrease anxiety and depression.
Lion’s mane can be sautéed, stir-fried, or grilled. It can be eaten as a meat substitute or as a garnish.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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