Dietitian’s Review: Lion's Mane Mushroom Benefits (and Side Effects)

By Qianzhi Jiang, PhD, RDN on April 11, 2024 — Medically Reviewed by Eliza Whitaker, MS, RDN

A dietitian’s comprehensive review of the potential benefits of lion's mane mushrooms, including dosage and side effects.

Photo by Bowonpat Sakaew/Unsplash

Lion’s mane mushroom is one of the most odd-looking mushrooms, with its fluffy white body that mimics a lion’s mane. 

You can find it in capsules, tablets, powders, and even as an ingredient in mushroom coffees and teas. 

It has been consumed in many Asian countries for thousands of years and is now in the spotlight for its nootropic potential, which is believed to enhance brain and nerve functions. 

Its ability to reverse memory loss has been a particular topic of interest, but how much do we really know about this mushroom? 

This article provides a dietitian’s comprehensive overview of the potential benefits of lion's mane.

Lion’s mane mushroom nutrition

Lion’s mane mushrooms are low in fat and sodium, rich in many nutrients, such as fiber, potassium, and phosphorus, and very low in heavy metals. 

A 100-gram serving of fresh uncooked lion’s mane mushrooms has only 43 calories, 7.6 grams (g) of carbohydrates, 0.3 grams of fat, 2.5 grams of protein, and 0 milligram (mg) of sodium. 

In addition, dried lion’s mane is high in protein (26% of dried mushrooms’ weight).

Lion’s mane is rich in bioactive compounds with potential health benefits:  

• Antioxidants such as phenolic compounds

• Phytosterols — plant sterols that may help lower your cholesterol

• Hericerins and polysaccharides — compounds that may fight against cancer 

• Erinacines — compounds with neuroprotective properties

Lion’s mane mushroom benefits

1. May provide digestion and gut health support

Modern science supports the long-worshiped medicinal use of lion’s mane against gastric ulcers. 

Polysaccharides (carbohydrates) extracted from lion’s mane have been effective in the healing of ethanol-induced ulcers in both cell and mouse models compared to a control group. 

Lion’s mane extracts significantly reduced the growth of H. pylori, one of the major causes of gastric ulcers, and its subsequent inhibition on interleukin-8 production (a pro-inflammatory substance secreted by immune cells) at a concentration of 1.0 milligram/milliliter (mg/ml). 

The anti-inflammatory properties of lion’s mane can also be helpful in managing inflammatory bowel disease by supporting the gut microbiome. 

In mice with acute ulcerative colitis, lion’s mane extracts at 250 milligrams/kilogram/day (mg/kg/d) and 500 mg/kg/d significantly reduced inflammation and bleeding and protected the intestinal lining. 

Lion's mane mushroom supplements have been reported to provide positive outcomes for patients with gastrointestinal disorders, making it one of the most common reasons for taking the supplements.

2. Has brain health-promoting properties

The medicinal use of lion’s mane in promoting brain and nerve functions has been well documented, thanks to its anti-inflammatory and antioxidant properties. 

Hericenones and erinacines, the two classes of compounds found in lion’s mane, promote nerve growth while fighting neurotoxicity linked to Alzheimer’s and Parkinson’s diseases. 

Mice fed a diet containing 5% lion’s mane showed enhanced nerve cell growth in one study and improved cognitive functions in another study when the researchers induced learning and memory deficits that mimicked the pathology of Alzheimer’s disease. 

Improved cognition was observed in healthy adults as well as adults who were diagnosed with a mild form of Alzheimer’s who took lion’s mane supplements as 0.8g of lion’s mane powder four times a day and four 250mg tablets with 96% lion’s mane dry powder three times a day, respectively. 

A clinical trial done over 49 weeks found improved scores on cognitive impairment screening tests and Instrumental Activities of Daily Living, a tool to assess abilities to carry out complex daily activities related to independent living, among adults with mild Alzheimer’s. These participants were asked to take three 350 mg Hericium erinaceus mycelia capsules daily enriched with 5 mg/g erinacine A, which is a widely recognized lion’s mane derivative with neurogenesis properties.

3. May aid cancer prevention

The anti-inflammatory and antioxidant properties of lion’s mane have also shown promising effects in killing cancer cells. 

Peptides extracted from lion’s mane showed free radical scavenging effects in human lung cancer cells in lab-based research by reducing DNA and inducing cancer cell death.

Phenolics have shown a dose-response relationship in exhibiting free radical scavenging effects. In human lung cell models, depending on how the extract was dissolved, a concentration of 2000–3000 micrograms/milliliter (μg/ml) showed the highest effectiveness for inhibiting cancer cell growth. 

Aromatic compounds isolated from lion’s mane effectively slowed down the multiplication of cancer cells in a test-tube study. In addition, lion’s mane extract (10 mg/kg body weight) and polysaccharides (100 mg/kg) significantly inhibited cancer cell metastasis and reduced tumor growth in mice. 

Overall, extensive studies of lion’s mane extract have shown its potential to facilitate the development of multi-target therapeutics in the future as it demonstrates cancer-suppressing effects in various forms of cancer, including breast, lung, drug-resistant liver, gastric, colon, and leukemia. 

Still, more human research and clinical trials are needed to confirm the anticancer properties and the optimal and safe dosage for medical practices in treating cancer.

4. Reduces mild depression and anxiety

Although lion’s mane is mainly studied for its cognitive-enhancing properties, some research has shown its potential in the management of depression and anxiety. 

In one 2010 study, menopausal women who consumed four cookies containing 0.5 g lion’s mane powder each daily for four weeks showed significantly reduced depression and anxiety in self-reports. This preliminary evidence provides guidance for interventions that may be applied beyond the studied population. 

Bread baked with 5% lion’s mane contains a significant level of gamma-aminobutyric acid (GABA), an important neurotransmitter in stroke recovery and depression management that works by producing a calming effect. 

Hypotheses of how lion’s mane alleviates depression and anxiety focus on the generation and protection of neural cells, anti-inflammatory properties, and modulation of neurotransmitters. More up-to-date clinical studies are needed to clarify how lion’s mane can help manage psychiatric disorders.

5. May support diabetes management

​​Lion’s mane is shown to possess anti-diabetic properties, possibly through insulin metabolism and carbohydrate digestion. 

Compounds isolated from lion’s mane strongly inhibited ɑ-glucosidase, an enzyme needed to break down carbohydrates. 

Noodles made with less than 6% lion’s mane powder have been shown to inhibit the digestibility of starch while maintaining the original texture and quality of the noodles. 

In addition, animal studies have consistently shown that dietary lion’s mane products, such as polysaccharide extracts and fermented lion’s mane juice, reduce the blood sugar levels in diabetic mice and significantly increase their insulin levels. 

This suggests future potential to create low glycemic index foods with lion’s mane for better blood sugar control or even an alternative to insulin injections. Still, human clinical studies are needed to confirm this therapeutic effect in diabetes treatment.

6. Appears to aid immune system function

Polysaccharide extracts from lion's mane have been found to activate various immune responses.

Lion’s mane extracts have been shown to protect mice against many bacteria that may cause foodborne illnesses, including Salmonella and H. pylori, by activating their innate immune cells.

Dietary supplementation of the extracts or mushroom powder also activated immune responses in fish and shrimp when certain pathogens were present through a similar mechanism.

Lion’s mane’s stimulating effect on the immune system can consequently inhibit tumor growth by increasing the number of T cells in lab mice. T cells are part of the immune system and may fight against infections and cancer. 

Many health products containing polysaccharides from lion’s mane are patented with a claim to enhance immunity functions. 

7. Other potential health benefits

Lion's mane mushrooms, when used as food additives or supplements, have shown some potential in preventing health conditions such as heart disease, supporting longevity, and improving sleep quality.

Lion’s mane extracts have demonstrated inhibitory effects on LDL oxidation and HMG-CoA reductase activity, both of which are triggers of oxidative stress-mediated heart disease.

Erinacine A-enriched Hericium erinaceus (EAHE) powder supplements significantly extended the maximum lifespan in fruit flies and mice by 32% and 23%, respectively. This was possibly achieved through the activation of antioxidant enzyme activities. 

The administration of lion’s mane mycelium (150 mg/kg body weight) has been shown to improve sleep quality in mice with sleep disturbances. This is particularly meaningful as insufficient sleep has become a widespread public health issue.

Animal research cannot be directly applied to humans, and more clinical research is needed to support these findings, but they provide some insight into the potential health benefits of lion’s mane mushrooms. 

Ways to eat lion’s mane mushroom

Fresh lion’s mane mushrooms are versatile in cooking. It can be sautéed, pan-seared, braised in soy sauce, or added to soups and stews. 

Its mild flavor and shellfish-like tender texture make it a great alternative to seafood in many vegetarian-friendly dishes. 

Lion’s mane mushrooms can also be dried and added to dishes to boost the umami flavor. They increase the richness of the dish without adding any sodium or other unhealthy ingredients. 

Trending products like mushroom coffee and mushroom tea now blend up coffee or tea with ground lion’s mane mushrooms, making these beverages even greater sources of nutraceuticals such as phytochemicals and antioxidants. 

This is why mushroom coffee and mushroom tea have become popular among health enthusiasts seeking a more nutritious beverage option. 

While mushroom coffee and tea can provide additional health benefits, some manufacturers may only add very small amounts or not disclose the amounts of mushrooms added. Therefore, it is recommended to check the label or contact the manufacturer to ensure you are consuming a sufficient amount of mushrooms to receive the potential extra benefits. 

Lion’s mane supplements are also widely available today. Many supplement retailers, pharmacies, and online shops sell whole mushroom powder, capsules, and tablets containing lion’s mane extracts as the active ingredient.

Dosage

Given the variability in human research, a standard dosage for lion's mane mushrooms has yet to be established. 

In general, clinical studies have used dosages ranging from 750 to 5,000 mg per day in different forms and concentrations. 

Some research suggests healthy adults may see improved performance in neuropsychological tests after a single dose of 1.8 g of lion’s mane supplement. Other nootropic benefits may take longer to manifest as they involve neurological improvement that takes time to develop. 

Self-reported data showed the highest benefits for cognitive health with a daily dose of two to three 3-gram tablets of H. Erinaceus twice per day.  

The ideal dosage and long-term effectiveness of lion's mane mushrooms remain uncertain, as they depend on several factors, such as age, health, and the intended benefit. Just like any other supplement, it is crucial to begin with the lowest effective dose. 

People interested in the health benefits of lion’s mane should consult with a physician or registered dietitian to discuss any risks or contraindications they may have.

Anyone inclined to take mushroom supplements should also consider starting with dietary inclusion of mushrooms in their meals before moving to supplements. Fresh or dried mushrooms in cooking are less concentrated sources of bioactive compounds than potent lion’s mane supplements.

Side effects

The FDA generally recognizes lion’s mane as safe as a food ingredient, but the FDA does not regulate all supplement products.  

Most people who take lion’s mane supplements on a regular basis do not experience any side effects when taking lion’s mane for up to 3–6 months.  

About 13% of individuals have reported discomfort after taking the supplement. Symptoms include allergies, rash, gastric upset, and diarrhea. In rare cases, supplement users may experience difficulty breathing.

Since lion’s mane supplements have been shown to slow blood clotting and lower blood sugar levels, they may interact with blood thinners or anti-diabetic regimens. People who are at risk of bleeding or low blood sugar should consult with their doctor or registered dietitian before taking these supplements.

Lion’s mane may also interact with immunosuppressants, as the mushrooms' bioactive compounds can stimulate the immune system. 

Although highly unlikely, some people may develop allergic reactions to lion’s mane. Symptoms include hives, swelling, and adverse GI reactions. If you think you are having an allergic reaction to lion’s mane, seek medical attention immediately. 

Fresh and dried lion’s mane mushrooms have been widely consumed in many Asian cultures including pregnant or breastfeeding individuals. Limited research has been done to evaluate its safe incorporation into functional food preparation or as a dietary supplement.

Therefore, vulnerable populations, including pregnant and breastfeeding women and young children, should consult their doctor first before taking any functional foods or dietary supplements that contain lion’s mane mushrooms.

The bottom line

Lion’s mane powder or extracts taken as food additives or supplements show great potential in the development of treatments for various diseases, including neuropsychological disorders, GI disorders, cancer, and diabetes. 

Current evidence shows minimal side effects in people who eat or take lion’s mane supplements daily, although long-term clinical trials are lacking to establish standard dosages and toxicity levels for humans. 

More human research and clinical trials are needed to determine the optimal dosage and safety levels of lion’s mane products for their health benefits. 

While it’s likely safe to eat fresh lion’s mane, consult with your physician before taking lion’s mane supplements to minimize the risk of side effects. 

• Editorial Process

  Dietitian Insights articles are authored by registered dietitians who utilize only high-quality sources, including peer-reviewed studies and reputable agencies, to provide the most up-to-date, evidence-based insights. Read our editorial process to learn more about how our content is medically reviewed and kept current and credible.

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Practitioner applications

Lion’s mane’s potential benefits include the prevention and management of gastrointestinal disorders, neurocognitive disorders, cancer, diabetes, and heart disease due to the mushroom's neurogenesis, anti-inflammatory, and antioxidant properties. Both fresh lion’s mane mushrooms and their extracts have great potential for providing clinical benefits. 

Current research suggests that taking lion's mane supplements has very few side effects and no standard toxicity levels. However, very little is known about the safety and dosage in humans, and more clinical trials are urgently needed. In general, while it may be too early to recommend to patients as a treatment strategy, daily intake of fresh lion’s mane mushrooms or supplements is likely safe and may be beneficial. 

Resources for further exploration:

The Mushroom Council shares information about mushrooms' health benefits and tips and tricks for mushroom preparation.

Subhash C. Mandal, Vivekananda Mandal and Tetsuya Konishi. Natural Products and Drug Discovery. 2018. Elsevier. 

Goutam Brahmachari. Discovery and Development of Neuroprotective Agents from Natural Products. 2017. Elsevier.

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Note: All information in this article is for educational purposes only and should not be interpreted as medical advice. The reader should consult with a healthcare provider before using any supplements or making any dietary or lifestyle changes. Read the full medical disclaimer.