Does Lion’s Mane Have Cognitive Boosting Benefits?
Roll up, roll up to the Mushroom Nootropics Hall of Fame
Do you find it hard to focus? Does your brain feel sluggish, like it’s stuck in low gear? Maybe thinking or remembering things doesn’t come as easily as it used to.
600 million people worldwide suffer from cognitive dysfunction. Many struggle with frustrating symptoms such as memory issues, lack of mental clarity, and inability to focus.
In today’s fast-paced world, it’s common for our brains to run below their full potential. But there’s good news. Lion’s mane, a powerful mushroom nootropic, shows promising brain-boosting benefits. The research supporting its cognitive benefits is hard to ignore.
The decline of cognitive function
Cognitive dysfunction can be linked to many health conditions. These include concussion, hormonal imbalances, autoimmune disorders, and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
But what if you don’t have any of these underlying conditions? You’re not off the hook. Poor cognitive function can also be a by-product of modern life.
While some evidence suggests busy lives lead to healthier brains, many of us stray into “unhealthy busyness” territory. Balancing demanding careers and family responsibilities keeps us on our toes. But this often comes at the cost of our mental well-being. The following lifestyle factors have been linked to cognitive dysfunction. Do any of these sound familiar?
So, this begs the question: Should we accept poor memory, lack of mental clarity, and broken focus as the norm in today’s fast-paced world? No! And I’m not suggesting we turn to pharmaceuticals. Some foods that have been part of our diets for centuries offer natural alternatives.
Lion’s mane: A powerful mushroom nootropic
Google Trends indicates interest in lion’s mane has doubled since early 2022. And it only continues to gain traction as more people discover its potential to boost cognitive function.
This surge speaks volumes about our growing need for natural remedies.
But despite their rising fame, lion’s mane mushrooms aren’t new. They’ve been used in Traditional Chinese Medicine for centuries. Even Hippocrates was using them as far back as 450 BCE.
So, what exactly is a nootropic? Simply put, nootropics are compounds that enhance brain function and health. They can be synthetic or natural. And with so many chemicals in our lives, natural alternatives are understandably appealing.
Mushroom nootropics like lion’s mane are nature’s way of supporting better brain health. Improving cognitive function is just one of their many proposed benefits.
But where can you find it in nature?
Lion’s mane grows on the trunks of old or dead broadleaf trees. However, it’s rare and protected in many countries, so picking it could get you into serious trouble. Fortunately, there are safer, more accessible ways to get your hands on it. I’ll share the options with you shortly.
But first, let’s look at how lion’s mane has earned its place in the Mushroom Nootropics Hall of Fame.
How does lion’s mane mushroom work?
Lion’s mane owes its brain-boosting benefits to several active compounds. These include erinacines in the roots (mycelium) and hericenones in the fruiting body.
Here are two main mechanisms by which lion’s mane can help with cognitive function.
Mechanism 1: Stimulates brain-derived neurotrophic factor (BDNF) activity in the brain
BDNF keeps nerve cells in the hippocampus and cortex functioning properly. It activates TrkB receptors. And these receptors signal the survival and growth of new nerve cells.
BDNF also supports the brain’s ability to adapt and reorganize its neural networks.
Low BDNF levels are found in conditions like Parkinson’s, Alzheimer’s, and depression. And to make matters worse, the blood-brain barrier blocks most treatments that could boost BDNF activity. This leads to neurodegeneration — the gradual loss of nerve cells in the brain.
But here’s where the magic of lion’s mane comes in.
Bioactive compounds in lion’s mane can cross the blood-brain barrier. One of these compounds, Hericine A, activates the same signal pathways as BDNF in lab and animal studies.
Why is this important?
It promotes the growth of new brain nerve cells and neural networks. This can help with cognitive issues like memory loss and learning difficulties.
But that’s not all!
Mechanism 2: Stops the build-up of amyloid plaques in the brain
Once across the blood-brain barrier, these compounds can help reduce amyloid plaques.
Amyloid plaques are protein clumps that form around nerve cells in the brain. In conditions like Alzheimer’s and Parkinson’s, these plaques are more abundant. And when they break apart, they can block the spaces between nerve cells, leading to problems with memory, thinking, and movement.
In animal studies, lion’s mane root extract reduced the formation of these plaques.
But this isn’t just relevant for those diagnosed with Alzheimer’s or Parkinson’s.
Remember when we mentioned the side effects of a busy modern lifestyle, including lack of sleep? Amyloid plaque build-up is also linked to poor sleep.
A night or two of bad sleep won’t cause much harm, but when it becomes a habit, the damage adds up. According to Harvard Health, it’s a vicious cycle — amyloid plaques make it harder to sleep, and less sleep leads to more plaque build-up. Over time, this can cause inflammation, cognitive decline, and an increased risk of Alzheimer’s later in life.
So far, lion’s mane’s ability to reduce plaque has only been proven in mice. But could it help humans, too? Studies are ongoing, and the potential looks promising.
Can lion’s mane really benefit humans?
Like many natural remedies used for centuries, modern science is still catching up.
Research into mushrooms and their effects on cognitive function has been ongoing. However, most studies have been done on animals or in laboratory test tubes. Just because an effect is observed in animals, it doesn’t always translate in the same way to humans. To confirm lion’s mane’s benefits, we need more well-designed clinical studies. Even so, preliminary human studies are looking promising.
Let’s get up to speed on what human studies have shown so far.
In 2023, a study explored both short-term and long-term effects of lion’s mane on 41 healthy participants. Researchers tested the participants’ performance on the Stroop Test 60 minutes after they took 1.8 grams of lion’s mane extract.
In the Stroop Test, participants are shown color words written in mismatched ink (e.g., “red” in blue ink) and must name the ink color, not the word. This assesses the brain’s ability to manage conflicting information. It’s often used to measure cognitive flexibility and processing speed.
Participants demonstrated improved performance on the Stroop Test 60 minutes after taking the lion’s mane extract, suggesting it helped speed up cognitive performance. Long-term use over 28 days also reduced stress levels.
A year later, in 2024, researchers from the UK analysed data from the EPIC — Norfolk Cohort, a population-based study on diet and chronic disease. The study followed participants for 18 years, recording their mushroom intake at 3 health checkpoints. Interestingly, mushroom consumption decreased over time — 4.12% of participants gave up on mushrooms completely. However, those who continued eating mushrooms performed better on cognitive tests. Especially those who ate more than one portion a week.
Although mushroom types weren’t specified in the study, we can’t ignore the possible link between general mushroom intake and improved cognitive function.
Following this, the same researchers conducted a review of 34 human studies on mushrooms and neurocognitive health. Many of these studies focussed on lion’s mane and the benefits were most noticeable in middle-aged and older adults. Out of the 24 population-based studies, mushroom-rich diets were linked to improved cognition. But of the 10 clinical trials that tried to replicate these findings, results were mixed.
More robust clinical research is still needed to help confirm what traditional medicine has suggested for centuries.
Is lion’s mane supplementation safe?
Lion’s mane mushroom has a long history of use in cooking and traditional medicine. It’s generally safe for most people but it’s smart to be cautious when adding anything new to your diet.
Your healthcare provider can help ensure it’s right for you. This is especially important if you have pre-existing conditions, are pregnant or breastfeeding.
Though rare, some people have experienced allergic reactions to lion’s mane. Keep an eye out for symptoms like:
- Hives
- Swelling
- Abdominal pain
- Diarrhea
If you notice any of these, stop taking the food or supplement and consult a doctor right away.
When adding anything new into your diet, it’s always best to start with a small amount and see how your body responds. This way, you can get a sense of how it affects you before ramping up to full portions.
Also, make sure you’re buying lion’s mane from reputable sources. You want to avoid any contaminants or dodgy products. Look for brands that are transparent about their ingredients and manufacturing.
How to Incorporate lion’s mane mushroom into your daily routine
Long-term consumption of lion’s mane mushrooms is key. One study showed improved cognitive function in people aged 50–80 after 16 weeks of taking lion’s mane supplements. But their cognitive function declined 4 weeks after they stopped taking it.
It’s important to note that lion’s mane’s effects are not typically immediate. And they’re also more subtle than other mushrooms. Unlike some varieties, lion’s mane does not produce psychoactive effects.
You can often find dried lion’s mane mushrooms at Asian food markets. They’re great for adding to soups and casseroles or steeping in hot water to make tea.
However, not everyone has easy access to these markets, so finding lion’s mane in its natural form can be tricky. Luckily, it’s also available in supplements like powdered extracts, pills, gummies, and tinctures.
When choosing supplements, it’s important to read labels carefully and avoid products with long ingredient lists full of unfamiliar chemicals. In today’s world, we can opt for more natural alternatives. Thankfully, more nutrition companies are focusing on cleaner labels, putting consumer health above profit.
Conclusion: lion’s mane is a potential natural alternative for improved brain health
Cognitive dysfunction affects millions worldwide, causing frustrating symptoms like poor memory, lack of mental clarity, and inability to focus. It’s linked not only to health conditions but also to fast-paced modern life.
Lion’s mane is just one of many promising natural alternatives in a world of synthetic chemicals. While early research is encouraging, more human studies are needed to understand its benefits fully.
If you’re looking to improve cognitive function, lion’s mane could be a safe, natural, and convenient option, available in various formats — there’s one to fit any routine.
Have you tried lion’s mane? Please share your experiences in the comments; we’d love to hear how it has worked for you!
Remember, this article is for informational purposes only. Always consult with a healthcare professional and do your own research before introducing any new supplement into your regimen.
