The lion’s mane mushroom, with its striking white appearance and dangling spines, is a truly magnificent sight. When you gaze at this mushroom, do you see an old man’s beard or the mane of a lion? What you don’t see, however, is the wealth of unique compounds it contains, many of which have the scientific community buzzing. Recent studies have revealed that consuming lion’s mane offers a variety of significant health effects and contains over seventy beneficial metabolites. Lion’s mane mushrooms are unique and one of the most desirable mushrooms in terms of their culinary and health benefits. In the past two decades, research surrounding lion’s mane and its medicinal properties has expanded greatly. The bottom line? It’s great for your brain, your heart, your blood, and your overall health.
Lion’s mane has a long history of use, dating back millennia. It was a staple in traditional Chinese medicine and was praised by the Greek physician Hippocrates for its health benefits as early as 450 BCE. Use includes during Tang Dynasty in China (618-907 AD), where it was believed to promote longevity and enhance brain function. Additionally, it was used in traditional Korean and Japanese medicine. Globally, in recent years, there has been a resurgence of interest from the modern medical community, particularly regarding brain function, cognitive health, heart health, diabetes management, and immune system enhancement.
This article will explore how to identify lion’s mane, where to find it, how to consume it and the specific ways it affects the body, including its medicinal properties. I’ll answer several key questions: What exactly are lion’s mane mushrooms? What health benefits do they offer? How can you incorporate lion’s mane into your diet? And, are there any individuals who should avoid consuming lion’s mane?
What Are Lion’s Mane Mushrooms?
Hericium erinaceus, the scientific name for the fungus known as lion's mane, is a unique and fascinating mushroom species. It’s also referred to as “old man’s beard,” and “bearded tooth. Lion’s mane grows in a single dense clump of cascading spines that hang down between ½ to 1½ inches. These mushrooms are white in color, often with a pinkish hue when young, and can develop a yellowish to orange-brown tinge as they age. Depending on its growth, the clump can be medium to large, reaching several pounds in weight.
Lion’s Mane Mushrooms’ Native Habitat and Supplements
Lion’s mane is saprophytic, meaning it feeds on decaying organic material, particularly dead hardwood trees and fallen hardwood logs. It can also be found on living hardwood trees, often in areas with visible wounds. Take a deep breath once you have collected your lion’s mane specimen, you may notice a faint fishy scent, resembling shellfish. As for the taste and texture, it’s often compared to crab or other seafood, which makes it a highly sought-after edible mushroom species.
Native to both North America and Eurasia, lion’s mane mushrooms are most commonly found during late summer and autumn on hardwood trees. In North America, they are especially abundant in the Pacific Northwest, including Northern California, Oregon, and Washington, where they thrive on oaks, maples, and other hardwoods. They can also be found in regions of Russia, China, Japan, Korea, and Europe.
Lion’s mane is also one of the most cultivated mushrooms, typically grown commercially on hardwood logs or sawdust. It is relatively easy to grow and can now be found fresh in many grocery stores, grower’s markets, restaurants, and as growing kits. The popularity of lion’s mane has also extended to supplements and other products. Capsules, powders, and tinctures are now widely available in health food stores and online. You can also find lion’s mane in various drinks such as ground coffee, matcha, tea, and cocoa, as well as in workout supplements. With so many available options, you can easily find the lion’s mane delivery method that suits your lifestyle and dietary needs.
When Should I Take Lion’s Mane?
Many people take lion's mane to boost cognitive function, particularly memory and mental performance. Given this purpose, it makes sense to take it in the morning or early afternoon. Consistency is key when incorporating any new supplement, as it can take several weeks to experience the full effects.
How Much Lion's Mane Should I Take Daily?
There are no absolute guidelines for lion's mane dosage, but research suggests that taking 1 to 3 dry grams (1000-3000 mg) per day is safe, well-tolerated, and typically has minimal side effects. Additionally, lion's mane mushrooms have been consumed in Asian cuisine for thousands of years without any major issues. It is useful to note that while lion’s mane has been used traditionally without significant issues, universal dosage guidelines are still unclear and users should consult healthcare providers, especially when combining with blood thinners and blood sugar lowering medications.
Nutritional Value of Lion’s Mane
Lion’s mane mushrooms are not just delicious but also nutritious. They are a great source of protein, essential minerals like manganese, zinc, and potassium, as well as B vitamins (thiamine, riboflavin, and niacin). Additionally, lion’s mane is an excellent source of vitamin D, which has been shown to help prevent osteoporosis and support bone health. Mushrooms are one of the few natural foods that contain significant amounts of vitamin D.
Medicinal Benefits of Lion’s Mane
Avoiding Dementia and Improving Cognitive Function
As we age, the brain’s ability to grow and form new connections typically declines, often leading to cognitive decline in older adults. However, studies suggest that lion’s mane mushrooms may help counteract this process. These mushrooms contain two unique compounds—hericenones and erinacines—that stimulate brain cell growth. Found specifically in lion’s mane and its close relatives (such as bear’s head and comb hericium fungi), these compounds promote the synthesis of nerve growth factor, which plays a crucial role in maintaining sensory neuron function (Phan et al., 2014).
Research indicates that these low molecular weight compounds in lion’s mane contribute to brain and nerve health, with several studies linking them to improved cognitive function in individuals with mild dementia and other neurological conditions. While these investigations are still in their early stages, the results so far are promising. Bizjak et al. 2024 studied lion’s mane supplementation on cognitive function. The study was an 8-week double-blind comparative study involved 33 subjects, randomly assigned to a lion’s mane group and a placebo group. In the lion’s mane group, a significant improvement in cognitive ability compared to the placebo was observed.
Additionally, animal studies (Tsai-Teng et al. 2016) suggest that lion’s mane may help protect against dementia and Alzheimer’s disease, a degenerative condition that causes progressive memory loss. Research on mice has shown that lion’s mane mushroom and its extracts can reduce memory loss symptoms and prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease. Its ability to promote nerve growth and protect against Alzheimer’s-related damage may explain some of its cognitive benefits. However, most studies have been conducted on mice, rats or in test tubes, highlighting the need for more human research.
A 2020 study on individuals with mild Alzheimer’s disease found that supplementation with 1 gram of lion’s mane mushroom improved cognitive test scores compared to a placebo. Li et al. (2020) investigated the efficacy and safety of three lion’s mane mycelia capsules (350 mg/capsule; 5 mg/g erinacine A) per day in treating mild Alzheimer’s. Results showed that three 350 mg lion’s mane capsules daily for 49 weeks led to higher cognitive in treated patients compared to the placebo. These findings suggest that lion’s mane is safe, well-tolerated, and may provide neurocognitive benefits. However, these studies are preliminary and there is the need for larger human trials to confirm findings.
Easing Depression and Anxiety
According to current research, lion’s mane mushroom may help reduce symptoms of anxiety and depression. Studies show promising results, particularly due to its ability to stimulate nerve growth factor (NGF), which plays a role in brain cell health and mood regulation. Lion’s mane contains compounds like hericenones and erinacines, believed to promote NGF production, a protein crucial for nerve cell growth and function, potentially contributing to improved mood. Animal research has shown that lion’s mane extracts exhibit anxiolytic (anti-anxiety) and antidepressant-like effects, with some studies indicating increased neurogenesis (new brain cell growth) in the hippocampus, a region linked to emotional processing. However, human studies remain limited and small-scale, requiring further investigation to establish clear efficacy and dosage recommendations.
Chui et al. (2017) [7] found that mice given lion’s mane mycelium orally for four weeks had lower levels of depression indicators. Depressed mice exhibited higher levels of interleukin (IL)-6 and tumor necrosis factor-α, whereas mice fed lion’s mane had increased levels of norepinephrine (NE), dopamine (DA), and serotonin (5-HT), neurotransmitters associated with mood improvement. The authors concluded that erinacine A-rich lion’s mane mycelium could be a promising agent for the treatment of depressive disorders.
Immune System Booster
Lion’s mane mushroom is well known for enhancing memory and concentration, but it also possesses strong immune-boosting and antioxidant properties. The primary compounds in lion's mane mushroom that support immune function are beta-glucans and polysaccharides; these compounds stimulate the immune system by activating immune cells like macrophages, promoting a healthy gut microbiome, and potentially helping regulate immune response. A robust immune system protects the body from bacteria, viruses, and other disease-causing pathogens, while a weak immune system increases susceptibility to infections.
Ren et al. (2017) found that lion’s mane polysaccharides exhibit significant biological activity, enhancing immune function by promoting macrophage production and immunomodulation. Kim et al. (2012) demonstrated that daily supplementation with lion’s mane extract nearly quadrupled the lifespan of mice injected with a lethal dose of salmonella. The extract also protected against liver damage by stimulating innate immune cells. While the immune-boosting effects of lion’s mane mushroom are promising, further human studies are necessary to develop practical health applications for its use in immune support.
Reducing Risk of Heart Disease
Lion’s mane mushroom has been shown to reduce the risk of heart disease through multiple mechanisms. First, it helps lower cholesterol levels, particularly LDL cholesterol and triglycerides. Second, it reduces cholesterol’s ability to attach to artery walls, preventing plaque buildup and arterial hardening. Third, it decreases the likelihood of blood clot formation, which can lead to heart attacks and strokes.
Choi et al. (2013) found that lion’s mane extracts significantly lowered total cholesterol, LDL cholesterol, and triglyceride levels in rats compared to a control group on a high-fat diet. Similarly, Hiwatashi et al. (2010) demonstrated that rats on a high-fat diet given daily doses of lion’s mane extract exhibited 27% lower triglyceride levels and 42% less weight gain over 28 days. Since obesity and high triglycerides are both major risk factors for heart disease, these findings highlight the cardiovascular benefits of lion’s mane.
Rahman et al. (2014) discovered that lion’s mane extract can prevent cholesterol oxidation in test tubes. Oxidized cholesterol is more likely to adhere to artery walls, contributing to plaque formation and increasing the risk of heart attack and stroke. Additionally, lion’s mane contains hericenone B, a compound that reduces blood clotting, thereby lowering the likelihood of thrombosis. Mori et al. (2010) further confirmed that lion’s mane reduces platelet aggregation, decreasing the risk of blood clot formation. While these studies suggest that lion’s mane supports heart health in multiple ways, more human research is needed to confirm its effectiveness and applications in cardiovascular disease prevention.
Diminishing Diabetes Symptoms
Diabetes is a condition characterized by consistently elevated blood sugar levels due to the body's impaired ability to regulate glucose. This disease increases the risk of complications affecting the eyes, kidneys, nerves, and heart and has also been linked to certain types of cancer. Taking proactive steps to prevent or manage diabetes can help reduce the likelihood of developing these health issues. Emerging research suggests that consuming lion’s mane mushrooms may support diabetes management by improving blood sugar regulation and mitigating some of its complications.
Animal studies indicate that lion’s mane mushrooms can lower blood sugar levels. Laing et al. (2013) conducted a study on diabetic rats and found that a water extract of lion’s mane significantly reduced serum glucose levels after 28 days of daily treatment. The mushroom proved effective even at low daily doses of 2.7 milligrams (mg) per pound of body weight. For a 200-pound person, this equates to approximately 5.4 grams per day, or about 1-2 tablespoons. Similarly, Choi et al. (2013) found that lion’s mane extracts significantly lowered total cholesterol, LDL cholesterol, and triglyceride levels in rats compared to a control group. The researchers concluded that lion’s mane is a valuable functional food for preventing diabetes and its complications.
Who Should Not Take Lion’s Mane?
Certain individuals should avoid consuming lion’s mane mushrooms or supplements due to potential health risks. Below are specific groups who should exercise caution or avoid use altogether:
Individuals with Bleeding Disorders or on Blood Thinners. Lion's mane has blood-thinning properties, which can increase the risk of bleeding. Those with bleeding disorders or taking anticoagulant/antiplatelet medications such as aspirin, warfarin, or clopidogrel should avoid lion’s mane. If you have a scheduled surgery, consult your healthcare provider before using lion's mane, as it may slow blood clotting and increase the risk of excessive bleeding and bruising.
Individuals Taking Medication for Mood, Anxiety, or Depression. If you are considering lion’s mane for managing mood disorders, anxiety, or depression, consult your doctor first. Lion’s mane may interact with medications used for these conditions, potentially causing unwanted side effects.
People with Diabetes on Blood Sugar-Lowering Medications. Lion’s mane can lower blood sugar levels. Individuals taking diabetes medications should be cautious, as the combined effects could lead to dangerously low blood sugar levels.
People who are Pregnant or Breastfeeding. There is a lack of information about the safety and efficacy of lion's mane mushroom during pregnancy and lactation.
People who have received transplants of organs, cells, or tissues. Lion's mane mushroom may increase the immune system response and counteract the medications designed to suppress the immune system response.
Conclusion: Understanding the Full Potential of Lion’s Mane
Lion’s mane mushrooms, known for their distinctive shaggy appearance, have a long history of human use and have more recently gained popularity for their culinary and medicinal benefits. They contain unique bioactive compounds, such as hericenones and erinacines, which have been shown to stimulate brain cell growth. Studies suggest potential cognitive benefits, particularly for individuals with mild Alzheimer’s disease and dementia, as well as improvements in mood and overall well-being. However, further research with larger sample sizes is necessary to confirm these effects.
Beyond cognitive health, lion’s mane exhibits strong immune-boosting and antioxidant properties. Research also indicates potential benefits in managing heart disease and diabetes risk factors, including reductions in cholesterol, triglycerides, and blood sugar levels. Despite these promising findings, certain individuals—such as those who are pregnant, breastfeeding, undergoing surgery, taking blood thinners, or receiving organ transplants—should avoid lion’s mane. In the past two decades, research surrounding lion’s mane and its medicinal properties has expanded greatly. We are just scratching the surface understanding how this attractive mushroom may benefit your brain, your heart, your blood, and your overall health.
Meet Dr. Mike Amaranthus
Dr. Mike Amaranthus is a mycologist, soil ecologist, and Adjunct Associate Professor at Oregon State University. With over three decades of research into fungal biology and ecosystem resilience, his work connects deep natural systems with modern applications in human and environmental health. He is the founder of MycoAnalytics LLC, a consultancy advancing research and applied solutions in mycology, mycorrhizal symbiosis, and soil ecology. He also founded Mycorrhizal Applications, Inc., a pioneering company in commercial mycorrhizal technologies.
Dr. Amaranthus has written extensively on the ecological and medicinal potential of fungi, with published research in journals such as the Journal of Food and Nutrition Sciences, and his work has also been featured in The Atlantic. He is the author of Fry, Thrive or Die—a field guide to the most remarkable wild mushrooms of the Western United States, blending science, storytelling, and practical insight for foragers at every level. His scientific contributions, available on ResearchGate, include more than 70 peer-reviewed publications.
A recipient of the USDA’s Highest Honors for scientific achievement, Dr. Amaranthus also has several mushrooms and truffles named in his honour. He continues to advise institutions, agencies, and wellness brands on the evolving role of fungi in health, longevity, and regenerative systems.
About MOGU
At MOGU, we believe nature’s intelligence doesn’t need to be reinvented — just reconnected with. We explore the intersection of fungi, function, and modern living through thoughtful design, the latest science, and a deep respect for nature.
What you take in shapes how you think, feel, and move through the world. We’re here to build a deeper connection between the everyday and the elemental — starting with mushrooms.
This is just the beginning.
The studies referenced in this article relate to the individual ingredients discussed and are provided for informational purposes only. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Always consult a healthcare professional before introducing any new supplement into your routine.
