How Lion’s Mane Mushrooms Positively Affect Mental Health
Mushrooms are one of the most nutritious and medicinally powerful foods that humans can consume. As fungi, they encompass a biological kingdom to themselves. In fact, recent research has shown that fungi are even more closely related to animals than plants, indicating an ancient relationship between mushrooms and humans. Perhaps it is because of this relationship that mushrooms are so especially beneficial for our health. Ever since I radically increased my mushroom intake, both in supplement and whole food form, I have felt the best I ever have. I do not believe that the full power of mushrooms can be experienced only by taking supplements, and it is important to eat hundreds of grams per week to maximally benefit. However, taking powders or extracts of certain medicinal mushrooms is still powerful, even if not consumed alongside culinary mushrooms.
Lion’s mane, known scientifically as Hericium erinaceus, is a particularly powerful mushroom with mental effects that can really be noticed. It is included in a variety of brain-boosting supplements and general health formulas. It contains an exceptionally wide variety of powerful and unique nutrients, like erinacines, hericerins, hericenones, resorcinols, steroids, and terpenes . Many of these compounds have been confirmed to exhibit significant antioxidant effects. With such an impressive nutrient profile, it is not surprising that scientific research has confirmed the powers of Lion’s mane. I believe it is a fantastic addition to the arsenal of anyone who wants to think and function more optimally in this fast-paced and challenging world.
Improving Cognitive Health, Anxiety, and Depression
The only human clinical trials conducted have focused on mental benefits of Lion’s mane. A 2009 double-blind, placebo-controlled trial conducted in Japan followed 50- to 80-year-old men and women diagnosed with mild cognitive impairment. The treatment group received 3 grams of Lion’s mane per day for 16 weeks. Measurements were taken at 8, 12, and 16 weeks of the trial, which revealed the treatment group had increased cognitive function scores compared to the placebo group. No adverse effects were noted. However, after 4 weeks of no longer using Lion’s mane, cognitive functioning began to decrease again, pointing to the need for sustained intake of the mushroom to maintain benefits.
A 2019 double-blind, placebo-controlled trial showed that Lion’s mane could help healthy individuals over 50 without any official diagnosis. A test of cognitive function called the Mini Mental State Examination showed that taking 3.2 grams of Lion’s mane for 12 weeks was superior for improving function, and this effect may have been related to the hericenones present in the mushroom. This human study is supported by a 2021 preclinical study by Chinese researchers who showed the antidepressant activity of Lion’s mane was dependent on enhancing neurogenesis (the creation of new brain cells) as well as reducing neuroinflammation.
A double-blind, placebo-controlled trial published in 2010 by Japanese researchers with Kyoto Bunkyo University determined that Lion’s mane could have an impact on depression and anxiety. After four weeks of taking Lion’s mane cookies (delivering 2 grams of the mushroom per day), women in the treatment group showed lower levels of depression and anxiety than the placebo group, as measured by surveys like the Center for Epidemiologic Studies Depression Scale.
The mechanism of Lion’s mane’s actions seems to rely at least partially on their erinacines content. A 2022 preclinical study found that the compound erinacine A, along with whole Lion’s mane mycelium, could protect dopaminergic neurons from chemical-induced cell death and improve motor dysfunction in rats with injected with lipopolysaccharide (LPS), a component of bacteria that induces damaging inflammatory responses. Levels of inflammatory markers like tumor necrosis factor-α, interleukin-1β, and inducible nitric oxide synthase were all decreased in the rats. The researchers concluded, “[Erinacine A] ameliorates LPS-induced neuroinflammation and has neuroprotective properties.”
Future Potential of Lion’s Mane
Many preclinical studies suggest additional powers of Lion’s mane. One particularly interesting study pointed to how Lion’s mane may be a powerful supporter of our microbiota. The collection of bacteria in our guts is critical to maintaining overall health, and when this balance is disrupted, it can lead to all sorts of health problems. In the study, researchers took bacteria from the fecal matter of elderly individuals and fermented them in the presence of various mushrooms, including Lion’s mane. It was shown that Lion’s mane acted as a prebiotic, allowing the bacteria to produce more short-chain fatty acids like propionate and butyrate acids. These compounds have anti-inflammatory, anticancer, and antimicrobial effects, and help maintain gut and immune homeostasis. Therefore, Lion’s mane may have far-reaching health effects through its indirect mechanisms through the bacteria in our guts.
Another preclinical study, published in 2022, further demonstrated how Lion’s mane may protect gastric health. In rats and isolated cells, polysaccharides from the mycelium and fruiting body of Lion’s mane was shown to protect against gastric mucosal injury induced by alcohol. Since many Lion’s mane products mix mycelium and fruiting body extracts, it is excellent to see evidence that both components of the mushroom are useful.
Given the proven benefits of Lion’s mane on mental health, it is not surprising that it may have potential for treating Alzheimer’s disease (AD). A 2021 study by researchers with the Universities of Messina and Catania in Italy tested Lion’s mane in rats with a chemically-induced form of AD. The treatment was found to decrease oxidation and inflammation, as well as reduce beta-amyloid protein accumulation and phosphorylated tau levels, which are hallmarks of AD. Researchers concluded, “Collectively, our results showed that [Lion’s mane] has protective effects on behavioral alteration and histological modification associated with AD due to the modulation of the oxidative and inflammatory pathways, as well as regulating cellular brain stress.” Another 2021 preclinical study further supported the anti-AD potential of Lion’s mane, indicating that a specific polysaccharide could help regulate calcium homeostasis in mouse brains, as well as reduce beta-amyloid accumulation and hyperphosphorylated tau.
In addition to AD, a 2021 study in the journal Antioxidants suggested that Lion’s mane may help prevent the progression of Parkinson’s disease via antioxidant, anti-inflammatory, and neuroprotective effects. In this study, Lion’s mane was combined with turkey tail mushroom, which demonstrates the powerful synergy that can occur by mixing diverse fungi together.
In addition to the brain, polysaccharides from Lion’s mane may have liver protective properties. A 2021 preclinical study in the International Journal of Medicinal Mushrooms revealed the polysaccharides could reduce free radicals, enhance enzyme activities, and reduce malondialdehyde content (a marker of oxidative stress) in mice with chemically-induced accelerated aging . Both liver and brain injuries of mice were mitigated by use of the polysaccharide extract.
Summary
The human evidence is clear that Lion’s mane can produce mental health benefits when taken consistently. I’ve felt these benefits myself and look forward to continuing to use this mushroom as part of my health practice. I take between 4.2g and 8.4g of Lion’s mane in capsules per day, along with some extra via blended mushroom powders. I am hopeful that more clinical research will be carried out to illuminate benefits of Lion’s mane beyond mental health, but even if that’s all it could do, I would be satisfied.