💡 What You Need to Know Right Away
- A systematic review of 5 randomized controlled trials found lion's mane supplementation increased MMSE cognitive scores by a weighted mean of 1.17 points compared to placebo.[Evidence: A][10]
- In a 49-week pilot study, patients with mild Alzheimer's disease taking erinacine A-enriched lion's mane showed significant improvement in MMSE scores versus placebo.[Evidence: B][2]
- An 8-week supplementation study found lion's mane decreased depression, anxiety, and sleep disorders in overweight patients while increasing serum pro-BDNF levels.[Evidence: B][11]
- Acute cognitive effects appear within 60 minutes—one RCT demonstrated improved reaction speed on the Stroop task at 60 minutes post-dose (p=0.005).[Evidence: B][3]
If you're searching for a natural way to support your brain health, you've likely encountered lion's mane mushroom (Hericium erinaceus). This distinctive fungus—resembling a cascading white waterfall—has captured the attention of researchers and health-conscious consumers alike.
The global functional mushroom market reached USD 31.71 billion in 2023, with lion's mane leading the cognitive support category. Generation Z consumers are adopting these supplements at rates 10+ percentage points higher than older demographics. But does the science support the hype?
In this comprehensive guide, we examine what 16 peer-reviewed studies actually reveal about lion's mane benefits—from cognitive enhancement to mood support. You'll discover evidence-based dosage guidance, safety information, and practical tips for incorporating this remarkable mushroom into your wellness routine.
❓ Quick Answers
What are the benefits of taking lion's mane?
Lion's mane mushroom may support cognitive function, memory, and mood. A systematic review of 5 RCTs found supplementation improved MMSE cognitive scores by 1.17 points on average.[Evidence: A][10] Research also suggests benefits for reducing anxiety, depression, and sleep disorders.[Evidence: B][11]
Is lion's mane psychedelic?
No, lion's mane is not psychedelic and contains no psilocybin. Unlike "magic mushrooms," it does not cause hallucinations or altered states of consciousness. Lion's mane is a functional mushroom valued for cognitive support through nerve growth factor stimulation—not psychoactive effects.[Evidence: D][4]
What are the side effects of lion's mane?
Lion's mane is generally well-tolerated. A systematic review reported uncommon side effects including stomach discomfort, headache, and allergic reactions.[Evidence: A][10] Animal toxicity studies found no adverse effects at doses up to 2,625 mg/kg body weight over 13 weeks.[Evidence: C][7]
How much lion's mane should I take daily?
Clinical trials have used dosages ranging from 1,050 mg to 1,800 mg daily. A 49-week Alzheimer's study used 350 mg capsules three times daily (1,050 mg total).[Evidence: B][2] A cognitive study in young adults used 1.8 g daily.[Evidence: B][3] Start with lower doses and consult your healthcare provider.
Does lion's mane increase nerve growth factor?
Yes, research confirms lion's mane stimulates nerve growth factor (NGF) synthesis. The bioactive compounds hericenones and erinacines promote NGF release, which supports neuronal survival and neurite outgrowth through TrkA receptor and Erk1/2 signaling pathways.[Evidence: C][5][Evidence: D][4]
🔬 How Does Lion's Mane Work?
Think of lion's mane compounds as specialized keys that unlock your brain's growth and repair systems. Just as a locksmith's key fits specific locks, the bioactive compounds erinacines and hericenones fit receptors that trigger nerve growth factor (NGF) production—a protein essential for maintaining and regenerating neurons.
Lion's mane contains two distinct classes of neuroactive compounds. Erinacines, found in the mycelium, and hericenones, found in the fruiting body, both stimulate NGF synthesis but through different mechanisms.[Evidence: D][4] Erinacine A specifically has confirmed pharmacological effects on the central nervous system.[Evidence: D][14]
Research has identified the specific cellular pathways involved. Erinacine A potentiates NGF-induced neurite outgrowth (the growth of neuronal projections) via TrkA receptor and Erk1/2 pathways. It also protects neuronally-differentiated PC12 cells from NGF deprivation, suggesting a neuroprotective role.[Evidence: C][5]
Beyond NGF stimulation, lion's mane exerts multiple neuroprotective effects. A comprehensive review documented that Hericium erinaceus regulates inflammatory processes, reduces oxidative stress, and protects neurons from apoptosis (programmed cell death).[Evidence: D][4]
In cell culture models, lion's mane standardized aqueous extract (HESAE) protected neurons from corticosterone-induced oxidative stress—a model relevant to depression. The extract improved cell survival, enhanced protective enzyme activity, restored mitochondrial function, and reduced reactive oxygen species (ROS) and cell death.[Evidence: C][12]
Animal studies provide further insight into mechanism. In an Alzheimer's disease mouse model, Hericium erinaceus protected PC12 cells from glutamate-induced damage, prevented mitochondrial dysfunction, and improved motor and cognitive function. Notably, it increased acetylcholine markers in blood and brain tissue—acetylcholine being a neurotransmitter critical for memory and learning.[Evidence: C][13]
For mood support, lion's mane bioactive compounds promote neurotrophic factors including BDNF (brain-derived neurotrophic factor). A review on therapeutic potential for depressive disorder noted the mushroom's antioxidative and anti-inflammatory properties may contribute to antidepressant effects.[Evidence: D][9]
Regarding memory and aging, a study in frail aging mice found that 2-month oral supplementation reversed age-related decline in recognition memory and stimulated hippocampal and cerebellar neurogenesis, as evidenced by increased neurogenic markers (PCNA and doublecortin).[Evidence: C][15]
Lion's mane also supports immune function through intestinal pathways. Polysaccharides from Hericium erinaceus enhanced splenic lymphocyte proliferation and NK cell activity via intestinal mucosal immunity, upregulating secretory IgA and activating MAPK and AKT signaling in the intestine.[Evidence: C][16]
📊 Dosage and How to Use
Clinical trials provide guidance on effective dosages for different goals. The table below summarizes dosing from published human and animal studies. Note that human equivalent doses (HED) from animal studies should be interpreted cautiously and discussed with a healthcare provider.
| Purpose/Population | Dosage | Duration | Evidence |
|---|---|---|---|
| Cognitive function (older adults) | Capsules daily (exact dose unspecified in abstract) | 12 weeks | [B][1] |
| Mild Alzheimer's disease prevention | 350 mg × 3 daily (1,050 mg total, 5 mg/g erinacine A) | 49 weeks | [B][2] |
| Cognitive function, stress, mood (young adults 18-45) | 1.8 g daily | 28 days | [B][3] |
| Mood and sleep disorders (overweight patients) | Oral supplementation (exact dose unspecified) | 8 weeks | [B][11] |
| Safety threshold (rat study, acute) | 5,000 mg/kg (no toxicity) | Single dose, 14-day observation | [C][6] |
| Safety threshold (rat study, subchronic) | Up to 2,625 mg/kg (NOAEL) | 13 weeks | [C][7] |
| Safety threshold (β-glucan extract) | 2,000 mg/kg bw/day (NOAEL) | 90 days | [C][8] |
Timing Recommendations
Based on clinical trial protocols:
- For cognitive effects: Acute effects on reaction time appeared within 60 minutes in one study.[Evidence: B][3] Morning or early afternoon dosing may be optimal.
- For chronic benefits: Studies showing cognitive improvement typically required 28 days to 49 weeks of consistent daily use.[Evidence: B][2][3]
- Divided doses: The Alzheimer's prevention study used three daily doses (350 mg each) rather than a single dose.[Evidence: B][2]
Forms: Powder vs Extract
Clinical studies have used various forms including whole mushroom capsules, erinacine A-enriched mycelia, and standardized extracts. When selecting supplements, consider whether the product uses fruiting body, mycelium, or a combination, and whether erinacine or hericenone content is specified.
⚠️ Risks, Side Effects, and Warnings
Reported Side Effects
A systematic review (2000-2024) examining 5 RCTs, 15 laboratory studies, and 3 pilot trials reported that side effects are uncommon but may include stomach discomfort, headache, and allergic reactions.[Evidence: A][10]
Safety Studies
Multiple toxicology studies provide reassurance about lion's mane safety:
- Acute toxicity: A single dose of 5,000 mg/kg body weight in rats produced no deaths and no toxicity signs over 14 days of observation. Developmental toxicity testing at doses up to 2,625 mg/kg in pregnant rats showed no fetal abnormalities.[Evidence: C][6]
- Subchronic toxicity (13 weeks): Rats fed erinacine A-enriched mycelia at doses up to 2,625 mg/kg body weight daily showed no mortalities or noticeable toxicological effects, with no significant changes in body weight, blood work, or tissue samples.[Evidence: C][7]
- Subchronic toxicity (90 days): A GLP-compliant, OECD-guideline study of β-glucan extract at 0, 500, 1,000, and 2,000 mg/kg bw/day found no toxicologically significant treatment-related changes. Genotoxicity tests (bacterial mutation, chromosome aberration, micronucleus) were all negative. The NOAEL was established at 2,000 mg/kg bw/day.[Evidence: C][8]
Drug Interactions
Gap in Evidence: No verified clinical studies on drug interactions were found in the peer-reviewed literature through 2025. Exercise caution and consult your healthcare provider if you take:
- Blood-thinning medications (theoretical concern based on platelet effects in preclinical studies)
- Diabetes medications (potential for additive blood sugar lowering)
- Immunosuppressants (due to immunomodulatory effects)
Special Populations
🥗 Practical Ways to Use Lion's Mane
1. Capsule Supplements
The most studied form in clinical trials. Look for products specifying fruiting body content, erinacine A concentration (if mycelium-based), and third-party testing for purity. Studies demonstrating cognitive benefits used capsules providing 1,050-1,800 mg daily.[Evidence: B][2][3]
2. Powder Form
Lion's mane powder can be mixed into smoothies, coffee, or tea. When using powder, note that most clinical trials used standardized extracts—whole mushroom powder may have different potency. Start with 1-2 grams daily and assess tolerance.
3. Morning Cognitive Routine
Based on study findings showing acute effects within 60 minutes,[Evidence: B][3] consider taking lion's mane in the morning with breakfast. This timing may support cognitive performance during demanding work hours while allowing you to monitor any effects on sleep.
4. Consistency for Long-term Benefits
Mood and cognitive improvements in clinical trials required weeks of consistent use. The Alzheimer's prevention study ran 49 weeks,[Evidence: B][2] while mood improvements appeared after 8 weeks.[Evidence: B][11] Set a daily reminder to maintain consistency.
5. Storage Tips
Store supplements in a cool, dry place away from direct sunlight. Check expiration dates and follow manufacturer guidelines. Mushroom products may degrade with moisture exposure.
⚖️ Lion's Mane vs Other Medicinal Mushrooms
Different functional mushrooms offer distinct benefits. Here's how lion's mane compares to other popular options:
| Feature | Lion's Mane | Reishi | Cordyceps |
|---|---|---|---|
| Primary Benefit | Cognitive function, neuroprotection | Immune support, stress adaptation | Energy, athletic performance |
| Key Active Compounds | Hericenones, erinacines | Triterpenes, polysaccharides | Cordycepin, adenosine |
| Mechanism Focus | NGF stimulation, neurogenesis | Immunomodulation, cortisol regulation | ATP production, oxygen utilization |
| Best Time to Take | Morning/early afternoon | Evening (calming) | Pre-workout or morning |
| Human RCT Evidence | 5 RCTs in systematic review[10] | Multiple RCTs (immune, sleep) | Multiple RCTs (exercise performance) |
| Ideal For | Memory, focus, mood, brain aging | Sleep quality, immune health, stress | Endurance, stamina, fatigue |
Can You Combine Mushrooms?
Many users "stack" functional mushrooms. While no clinical trials have studied lion's mane in combination with other mushrooms, their mechanisms differ enough that combining them is unlikely to cause interactions. Start with one mushroom to assess individual response before adding others.
Frequently Asked Questions
What does lion's mane do to the brain?
Lion's mane supports the brain through multiple mechanisms. Its bioactive compounds—hericenones and erinacines—stimulate nerve growth factor (NGF) production, a protein essential for neuron survival and growth.[Evidence: D][4] Research shows these compounds activate TrkA receptors and Erk1/2 signaling pathways, promoting neurite outgrowth.[Evidence: C][5] In aging mouse models, supplementation stimulated hippocampal and cerebellar neurogenesis—the creation of new neurons—and reversed age-related memory decline.[Evidence: C][15] The mushroom also appears to increase acetylcholine markers and protect against oxidative stress.[Evidence: C][13]
Can lion's mane help with anxiety and depression?
Research suggests lion's mane may support mood. An 8-week open-label study in 77 overweight/obese patients found oral supplementation decreased depression, anxiety, and sleep disorders while increasing serum pro-BDNF levels—a marker associated with neuroplasticity and mood regulation.[Evidence: B][11] A double-blind RCT in healthy young adults showed a trend toward reduced subjective stress after 28 days (p=0.051).[Evidence: B][3] Mechanistically, reviews suggest lion's mane's antioxidative and anti-inflammatory properties, plus its promotion of neurotrophic factors, may contribute to antidepressant effects, though more clinical validation is needed.[Evidence: D][9]
How long does it take for lion's mane to work?
Effects occur on different timescales. Acute cognitive effects can appear rapidly—one RCT demonstrated improved reaction speed on the Stroop task at just 60 minutes post-dose (p=0.005).[Evidence: B][3] However, broader cognitive and mood benefits require sustained use. Reductions in stress, anxiety, and depression were observed after 8 weeks of supplementation.[Evidence: B][11] Cognitive improvement in older adults was demonstrated after 12 weeks.[Evidence: B][1] The longest study—49 weeks in mild Alzheimer's patients—showed MMSE improvement versus placebo.[Evidence: B][2] Plan for at least 4-8 weeks of consistent daily use before evaluating effects.
Can lion's mane help Alzheimer's disease?
Preliminary evidence is encouraging but limited. A 49-week double-blind, placebo-controlled pilot study tested erinacine A-enriched Hericium erinaceus mycelia capsules (350 mg containing 5 mg/g erinacine A, three times daily) in patients with mild Alzheimer's disease. The treatment group showed significant MMSE score improvement compared to placebo, and neuroimaging revealed differences in brain white matter. The supplement was safe and well-tolerated.[Evidence: B][2] However, this was a pilot study with a small sample size. Lion's mane should not replace standard Alzheimer's treatments. Always consult a physician for dementia care—lion's mane may be considered as an adjunct, not a cure.
Who should not take lion's mane?
While lion's mane has a favorable safety profile, certain groups should exercise caution. Those with known mushroom allergies should avoid it. Due to immunomodulatory effects—lion's mane polysaccharides activate intestinal immune pathways and enhance NK cell activity[Evidence: C][16]—individuals with autoimmune conditions should consult their physician. Safety during pregnancy and breastfeeding has not been established, and no pediatric trials exist. If you take blood-thinning medications, diabetes medications, or immunosuppressants, discuss with your healthcare provider before starting supplementation, as no clinical drug interaction studies have been published.
Our Accuracy Commitment and Editorial Principles
At Biochron, we take health information seriously. Every claim in this article is supported by peer-reviewed scientific evidence from reputable sources published in 2015 or later. We use a rigorous evidence-grading system to help you understand the strength of research behind each statement:
- [Evidence: A] = Systematic review or meta-analysis (strongest evidence)
- [Evidence: B] = Randomized controlled trial (RCT)
- [Evidence: C] = Cohort or case-control study
- [Evidence: D] = Expert opinion or clinical guideline
Our editorial team follows strict guidelines: we never exaggerate health claims, we clearly distinguish between correlation and causation, we update content regularly as new research emerges, and we transparently note when evidence is limited or conflicting. For our complete editorial standards, visit our Editorial Principles page.
This article is for informational purposes only and does not constitute medical advice. Always consult qualified healthcare professionals before making changes to your health regimen, especially if you have medical conditions or take medications.
References
- 1 . Improvement of cognitive functions by oral intake of Hericium erinaceus, Saitsu Y, Nishide A, Kikushima K, Shimizu K, Ohnuki K. Biomed Res, 2019. PubMed | DOI [Evidence: B]
- 2 . Prevention of Early Alzheimer's Disease by Erinacine A-Enriched Hericium erinaceus Mycelia Pilot Double-Blind Placebo-Controlled Study, Li IC, Chang HH, Lin CH, et al. Front Aging Neurosci, 2020. PubMed | DOI [Evidence: B]
- 3 . The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study, Docherty S, Doughty FL, Smith EF. Nutrients, 2023. PubMed | DOI [Evidence: B]
- 4 . Neurotrophic and Neuroprotective Effects of Hericium erinaceus, Szućko-Kociuba I, Trzeciak-Ryczek A, Kupnicka P, Chlubek D. Int J Mol Sci, 2023. PubMed | DOI [Evidence: D]
- 5 . Chemical Constituents from Hericium erinaceus Promote Neuronal Survival and Potentiate Neurite Outgrowth via the TrkA/Erk1/2 Pathway, Zhang CC, Cao CY, Kubo M, et al. Int J Mol Sci, 2017. PubMed | DOI [Evidence: C]
- 6 . Acute and developmental toxicity assessment of erinacine A-enriched Hericium erinaceus mycelia in Sprague-Dawley rats, Li IC, Chen WP, Chen YP, Lee LY, Tsai YT, Chen CC. Drug Chem Toxicol, 2018. PubMed | DOI [Evidence: C]
- 7 . Thirteen-Week Oral Toxicity Evaluation of Erinacine A-Enriched Lion's Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), Mycelia in Sprague-Dawley Rats, Lee LY, Li IC, Chen WP, Tsai YT, Chen CC, Tung KC. Int J Med Mushrooms, 2019. PubMed | DOI [Evidence: C]
- 8 . Subchronic toxicity and genotoxicity studies of Hericium erinaceus β-glucan extract preparation, Chen SN, Chang CS, Yang MF, Chen S, Soni M, Mahadevan B. Curr Res Toxicol, 2022. PubMed | DOI [Evidence: C]
- 9 . Therapeutic Potential of Hericium erinaceus for Depressive Disorder, Chong PS, Fung ML, Wong KH, Lim LW. Int J Mol Sci, 2019. PubMed | DOI [Evidence: D]
- 10 . Benefits, side effects, and uses of Hericium erinaceus as a supplement: a systematic review, Menon A, Jalal A, Arshad Z, Nawaz FA, Kashyap R. Front Nutr, 2025. PubMed | DOI [Evidence: A]
- 11 . Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers?, Vigna L, Morelli F, Agnelli GM, et al. Evid Based Complement Alternat Med, 2019. PubMed | DOI [Evidence: B]
- 12 . Neuroprotective effects of Hericium erinaceus (Bull.: Fr.) Pers. against high-dose corticosterone-induced oxidative stress in PC-12 cells, Lew SY, Lim SH, Lim LW, Wong KH. BMC Complement Med Ther, 2020. PubMed | DOI [Evidence: C]
- 13 . The Neuroprotective Properties of Hericium erinaceus in Glutamate-Damaged Differentiated PC12 Cells and an Alzheimer's Disease Mouse Model, Zhang J, An S, Hu W, et al. Int J Mol Sci, 2016. PubMed | DOI [Evidence: C]
- 14 . Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines, Li IC, Lee LY, Tzeng TT, et al. Behav Neurol, 2018. PubMed | DOI [Evidence: D]
- 15 . Hericium erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice during Aging, Ratto D, Corana F, Mannucci B, et al. Nutrients, 2019. PubMed | DOI [Evidence: C]
- 16 . Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology, Sheng X, Yan J, Meng Y, et al. <em>Food Funct,2017
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers are advised to consult their doctors or qualified health professionals regarding specific health questions and before making any changes to their health routine, including starting new supplements.
Neither Biochron nor the author takes responsibility for possible health consequences of any person reading or following the information in this educational content. All readers, especially those taking prescription medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
If you have a medical emergency, call your doctor or emergency services immediately.
