Lion’s mane mushroom (Hericium erinaceus) has become a popular health supplement, with scientists studying its possible benefits for the brain and body. This white, fluffy mushroom contains special compounds that show promise in research studies.
Brain and Memory Benefits
The most studied benefit of lion’s mane is how it might help the brain. Research shows that lion’s mane mushrooms can reduce memory problems in mice and protect brain cells from damage linked to Alzheimer’s disease. The mushroom helps the brain through special compounds called hericenones and erinacines. These compounds help produce nerve growth factor (NGF), which keeps brain cells healthy and helps new ones grow.
Studies in people are still limited but look promising. One study gave people with mild Alzheimer’s disease 1 gram of lion’s mane daily for about a year. These people showed better scores on memory tests compared to those who took a placebo. Another small study in healthy young adults found that taking lion’s mane for 28 days helped them think faster and feel less stressed compared to people who took a placebo.
Mood and Mental Health
Lion’s mane might also help with mood and anxiety. Studies found that women going through menopause felt less depressed and anxious after taking lion’s mane for 4 weeks. Similar improvements in depression, anxiety, and sleep problems were seen in overweight adults who took the supplement for 8 weeks. These mood improvements were linked to changes in brain chemicals that affect how we feel.
Digestive and Immune System Help
Lion’s mane can reduce swelling in the intestines and may help people with digestive problems like ulcerative colitis. One study found that people with this condition felt better and had improved quality of life after taking a supplement with lion’s mane for 3 weeks.
Animal studies show that lion’s mane can strengthen the immune system in the gut. In one study, mice given lion’s mane lived almost four times longer after being exposed to dangerous bacteria.
Safety and How Much to Take
Since there haven’t been many long-term human studies, there’s no standard dose for lion’s mane. Different studies have used amounts ranging from 750 milligrams to 3 grams per day. Some people may experience side effects like allergic reactions, breathing problems, skin rashes, upset stomach, or headaches.
While early research on lion’s mane looks encouraging, especially for brain health and mood, we need more large-scale human studies to know for sure how well it works and how much people should take.
Foto de Damir Omerović en Unsplash