What are the health benefits of Lion’s Mane?

The popularity of medicinal mushrooms has boomed in recent years with many people finding benefits in taking this supplement for mood, memory, focus, immunity and digestive health. In today’s blog, we will talk about Lion’s mane and how these functional fungi can benefit various aspects of health!

What is Lion’s Mane?

Lion’s mane (Hericium erinaceus) is a medicinal mushroom also known as ‘Yamabushitake’, or ‘Hedgehog mushroom’ because of its unusual look; with long white spines that give it the look of a majestic Lion’s mane!

These fungi grow predominantly in beech and oak forests in many regions of the world and have been used culinarily and medicinally throughout Japan, India and China for thousands of years.

In Traditional Chinese Medicine (TCM) it is said to be ‘nourishing to the five internal organs, including the liver, lung, spleen, heart and kidneys’.

The mycelia and the fruiting body of the mushroom contain a variety of bioactive molecules and substances, such as polysaccharides, phenolic compounds, tocopherols, carotenoids, steroids, alkaloids, polyunsaturated fatty acids, minerals and essential amino acids.

Much of the research focuses on the beneficial properties of beta-glucans, erinacines and hericenones found in Lion’s mane.¹

Benefits of Lion’s Mane

Beyond the culinary delights of Lion’s mane, this mushroom boasts a bunch of health benefits, leading to its recognition as a functional mushroom with both anecdotal and scientific evidence supporting its use as a nootropic, an immunomodulator, an antioxidant and more.

Potentially one of the most well-known compounds found in medicinal mushrooms are polysaccharides, in particular beta-glucans, which have various biological activities such as supporting the immune system, improving the composition of the microbiome and strengthening the intestinal integrity of the gut.²

Lion’s mane has been the subject of various studies exploring the potential benefits across multiple areas of health including cognitive health, digestive health, immunity, menopausal symptoms, sleep quality, depression and anxiety.

Lion’s Mane for cognitive health^3-9

The neuroprotective properties of Lion’s Mane are indeed compelling. Research indicates that compounds like hericenones and erinacines in Lion’s mane may promote the production of nerve growth factor (NGF), which is crucial for the survival and maintenance of neurons. By regulating inflammation and reducing oxidative stress, Lion’s mane could help protect against neurodegenerative diseases and support cognitive health.

With advancing age, there comes a gradual reduction in the ability to form new neural connections, affecting memory, information processing and overall mental functioning. Neurotrophic factors such as NGF and brain-derived neurotrophic factor (BDNF) in the brain are vital in maintaining neural function and organisation, as they act to support the growth and development of neurons and protect them from damage and degeneration. The activity of these neurotrophic factors helps to keep the balance between neurodegeneration and neuroregeneration, supporting the growth, survival and differentiation of neurons which is vital for a healthy brain.

BDNF is crucial for synaptic plasticity, which is essential for learning and memory consolidation. Research has shown that individuals with lower BDNF levels tend to have poorer cognitive function and information-processing skills. Similarly, lower levels of NGF have been linked to neurodegenerative changes associated with Alzheimer’s disease, suggesting that NGF may play a protective role against its development.

Both BDNF and NGF are promising targets for therapeutic interventions aimed at enhancing cognitive function and potentially mitigating neurodegenerative diseases. Enhancing their activity, as seen with compounds within Lion’s mane, could therefore provide therapeutic benefits.

Hericenones and erinacines are key bioactive compounds from the fruiting body and the mycelium of Lion’s mane that are mainly hydrophobic compounds which, as mentioned have been found to stimulate NGF synthesis and promote NGF-induced neurite growth in nerve cells in vitro.

Animal studies have demonstrated that Lion’s mane can stimulate NGF synthesis by activating the c-Jun N-terminal kinase (JNK) pathway. This activation enhances NGF mRNA expression indicating a concentration-dependent effect.⁵ This mechanism underlines Lion’s mane’s potential in supporting neuroplasticity and overall brain health.

One study looked at Japanese men and women aged between 50-80 years old who were diagnosed with mild cognitive impairment. Participants were given 250mg of Lion’s mane supplement 3 times a day for 16 weeks and were tested using a cognitive functioning scale, as well as being observed for 4 weeks after the study.

At weeks 8, 12 and 16 of the trial participants showed significant increases on the assessment scale compared to the placebo group. While such evidence supports further exploration of Lion’s mane as a complementary approach for cognitive decline, it should be noted that there was a decline in cognitive improvements after 4 weeks, suggesting that continuous intake of Lion’s mane may be necessary to maintain its benefits. This could indicate that the neuroprotective effects are time-dependent, requiring sustained levels of the bioactive compounds to support ongoing neuroplasticity and cognitive function.³

In vivo studies have shown that erinacine A particularly, from Lion’s mane mycelium, has beneficial effects on various neurodegenerative conditions, including Alzheimer’s disease, depression, and Parkinson’s disease. While erinacine S has been studied for its potential to reduce amyloid plaque formation in rats, while also promoting neurogenesis.^3-8

Other human studies looking at mitigating cognitive decline and enhancing overall brain function have uncovered more positive results.

One randomized, double-blind, controlled pilot study found significant reductions in cognitive decline in participants with mild Alzheimer’s disease who were given three 5mg Lion’s mane mycelia capsules a day for 49 weeks.⁶

A further study looking at 31 participants over the age of 50 years old, who took 3.2g of Lion’s Mane for 12 weeks, found a significant reduction in the deterioration of short-term memory, along with improved overall cognitive function.⁷

The current research suggests that Lion’s mane holds promising neuroprotective potential through its ability to regulate inflammation, reduce oxidative stress and stimulate neurotrophic factors to offer neuroprotection by shielding neurons from damage and maintaining neural functioning.

Lion’s Mane for focus

Research focusing on young healthy adults, independent of cognitive decline, found that Lion’s mane improved cognitive functioning, learning ability and performance on cognitive tasks, and reduced reported stress levels.

Significant results were found after just one 1.8g dose of Lion’s mane, with participants performing significantly quicker on Stroop tasks (psychological assessment used to measure cognitive control and attention) suggesting that Lion’s mane could have immediate benefits for focus and mental agility.

They also found a reduction in stress levels after 28 days of taking the supplement, especially when compared to the placebo group, suggesting that it may have both cognitive and mood-enhancing effects. Chronic stress can negatively impact cognitive function, so finding a natural way to alleviate stress could be beneficial for overall mental health.¹⁰

Lion’s Mane and digestive health

Polysaccharides are complex carbohydrates made up of long chains of monosaccharides. Their diverse structures can contribute to a range of health-promoting activities, for instance, they can support immune function, enhance gut health, and exhibit antioxidant properties.

Polysaccharides, such as B-glucans, from medicinal mushrooms bypass metabolism in the small intestines and are instead fermented in the colon into the short-chain fatty acids (SCFAs) acetate, propionate, and butyrate by the microbiota. SCFA production itself has numerous positive effects on the body including enhancing insulin sensitivity, supporting blood sugar regulation, supporting weight management, lipid metabolism, and reducing inflammation. Furthermore, they act to support the integrity of the intestinal epithelium, enhancing tight junction efficiency and supporting mucus production, to support overall digestive and whole-body health.^{11, 14}

Research has demonstrated that probiotics, prebiotics and postbiotics have a positive effect on the gut environment and can influence cognitive and emotional functioning via the gut-brain axis. Beta-glucan polysaccharides elicit a significant prebiotic effect in the gut, positively influencing the composition of the microbiome and supporting the gut environment. Human in vitro studies have seen positive influences on the gut microbiome with an increase in the abundance of key bacteria including Bifidobacterium, Lactobacillus and a reduction in the growth of opportunistic pathogenic bacteria, such as Enterobacter and Klebsiella.¹²

Murine models have also found that Lion’s mane can increase levels of beneficial bacteria including Bacteroidetes, Firmicutes and Akkermansia, which have numerous positive effects on gut health and help to crowd out pathogenic and opportunistic bacteria such as Shigella and Klebsiella.¹⁴

Research has demonstrated a gastroprotective effect of Lion’s mane, suggesting that it has the ability to protect the gastric mucosa, reduce gastric ulcers and suppress neutrophil infiltration during inflammation to support gastric ulcer healing.¹⁴ It has furthermore been found to protect against Helicobacter pylori overgrowth¹⁵, as well as improve symptoms of inflammatory bowel disease and gastritis.^{17, 18} 

Lion’s Mane for depression and anxiety

Herbal medicine has long been used to support anxiety and depression and there is a growing interest in the ability of Lion’s mane’s anti-depressant effects. Hericenones and erinacines have been shown to modulate monoamines and inflammation as well as stimulate NGF synthesis to enhance neurogenesis, which is thought to have anti-anxiety and anti-depressant effects. It has been discussed that neurotropic compounds within Lion’s mane have the ability to pass through the blood-brain barrier (BBB) to exert its balancing and neuroprotective effects, however, it is speculated that more research is needed to determine this.¹⁹

Menopause can bring about significant hormonal changes that may impact mood and emotional well-being. One study looking at 30 menopausal women found a significant improvement after just 4 weeks of taking 500mg of Lion’s mane, specifically in reported feelings of anxiety and depression as measured by the Epidemiologic Studies Depression Scale and Indefinite Complaints Index.²⁰

Positive effects were also observed in both memory and mood in overweight human participants who took 550mg of Lion’s mane for 8 weeks, alongside a calorie-reduced diet. Not only did the participants find they experienced reduced levels of depression, anxiety and sleep disorders after supplementation, but researchers also measured changes in peripheral pro-BDNF and pro-BDNF/BDNF ratios. The research concluded that Lion’s mane may ‘effect neuronal plasticity as expected by a NGF or BDNF like effect’. ²¹

Several other mechanisms may be responsible for the mood-enhancing effects of Lion’s mane, most notably the mushroom’s potential for stimulating NGF, which have been found to be low in those with depression compared to controls, alongside its ability to interact with BDNF pathways to modulate mood.

Lion’s mane’s potential to modulate monoamine neurotransmitters like serotonin and dopamine could also explain its mood-enhancing effects. By supporting balanced levels of these neurotransmitters, it may help alleviate symptoms of anxiety and depression.

Additionally, its anti-inflammatory properties are significant, as chronic inflammation is often linked to various mental health issues. By reducing inflammation in the brain, Lion’s mane could contribute to improved cognitive function and emotional well-being.¹⁰

Lion’s Mane and cardiovascular health

While human studies on Lion’s mane and cardiovascular health are still limited, animal studies indicate improvements in fat metabolism, reduced triglyceride levels and decreased blood clotting, which provides promising insights into this area of health. The potential for Lion’s mane to help with hyperlipidemia could have significant implications for cardiovascular health, especially since maintaining healthy lipid levels is crucial for preventing heart disease. These findings highlight the importance of further research to explore how these effects translate to humans.^22,23

Lion’s Mane and metabolic health

Lion’s mane may also be beneficial for blood sugar management, with several animal studies finding blood glucose-lowering effects of the mushroom in both diabetic and non-diabetic mice,²⁴ which may be in part due to its ability to block the alpha-glucosidase enzyme which breaks down carbohydrates in the small intestine.²⁵

Lion’s Mane and immune health

Medicinal mushrooms are immunomodulators with antibacterial, antifungal and antiviral properties and Lion’s mane was found to have the fourth highest antioxidant activity when measured against 14 other mushrooms.²⁶ They are rich in fiber, essential amino acids and minerals, and contain a variety of diverse immunoregulatory compounds such as polysaccharides (including B-glucans), which are able to activate natural killer (NK) cells, neutrophils and macrophages, and activate innate immune cytokines and interleukins.

Studies investigating the immunomodulating effects of the mushroom found Lion’s mane contains two specific compounds; heteroglycan and heteroglycan-peptide, which help increase nitric oxide and the expression of Tumor Necrosis Factor (TNF -a), IL-1b and IL-12.²⁷ Other supportive studies found enhanced adaptive immune function with increased T and B lymphocyte proliferation,²⁸ improved macrophage phagocytosis and cell-mediated and humoral immunity, alongside an increase in NK activity.

Furthermore, Lion’s mane has been found to improve the secretion of Secretory IgA (SIgA). SIgA is an antibody that plays a role in immunity and is the first line of defense of the intestinal epithelial from pathogenic organisms and enteric toxins in the gut and is therefore crucial in regulating intestinal mucosal immune activity.²⁹

How to choose a Lions Mane supplement

When choosing a Lion’s mane supplement it can be quite overwhelming about which one to go for, fruiting body or mycelium, or a mix of both?

Is a mycelium or fruiting body supplement better?

Mycelium

Definition: The vegetative underground part of the fungus, consisting of dendritic rootlike structures called hyphae.

Growth: It absorbs nutrients from the substrate it grows on, breaking down organic material.

Health Benefits: The mycelium is rich in polysaccharides and other bioactive compounds, contributing to immune support and overall health. It absorbs nutrients from the substrate on which it is grown to support the growth and development of the fruiting body.

Fruiting body

Definition: The reproductive, above-ground bodily structure or head of the fungus that also produces spores.

Consumption: Fruiting bodies are often used in cooking and medicinal supplements and are often seen as the superior choice.

Health Benefits: Known to support the synthesis of NGF as well as being rich in bioactive compounds, including beta glucans and antioxidants.

While the evidence is inconclusive, the majority does seem to side with the use of fruiting body extracts rather than mycelium alone in a supplement, due to their higher nutritional and medicinal potency. Research has found that fruiting bodies contain higher amounts of B-1,2 – 1,6 glucan³⁰ and significantly higher levels of antioxidants and antimicrobials.³¹

However, the mycelium is often referred to as the “life-giving” part of the mushroom because it plays a crucial role in the overall health and development of the fruiting body. It helps decompose organic matter, making nutrients available for the mushroom and also protecting it from pathogens through various biochemical defences. Studies have shown that the mycelium and the substrate on which it is grown can still offer various immunomodulatory properties.³²

It has been found that different compounds are present in each part of the mushroom but that they may share similar biological effects, for example hericenones, typically found in the fruiting body and erinacines, which are primarily found the mycelia of the mushroom, have both been found to increase NGF synthesis.^6,33

Whichever you choose, the diverse array of compounds found in Lion’s mane mushrooms makes them valuable for supporting various aspects of health, from immune function to cognitive support.

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References

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Last updated on 16th October 2024 by cytoffice