Lion’s Mane Health Benefits (Up-To-Date Research)
- Fat Fox Mushrooms
- Oct 10
- 7 min read
The lion’s mane mushroom (scientific name Hericium erinaceus), has seen a surge in popularity in recent years, thanks to both its unique culinary qualities and an expanding list of potential health benefits.
Super recognisable by its shaggy, cascading appearance - and made even more famous after its cameo in Clarkson’s Farm! - lion’s mane has quickly become one of the most talked-about mushrooms worldwide.
In this article, we’ll explore what the latest research says about this remarkable fungus, from brain health and beyond. But first, let’s take a brief look at its history and how lion’s mane earned its long-standing reputation as a health-supporting mushroom, dating back thousands of years.
Historical Usage Of Lion's Mane
Lion’s mane has been revered in traditional medicine and prized for its culinary value for centuries, particularly in China and Japan. Known as hóu tóu gū (猴头菇) in Chinese, meaning "monkey head mushroom," it was historically considered a delicacy, often served at royal banquets with written records of its use dating back to the Sui Dynasty (581–618 AD).
In Traditional Chinese Medicine (TCM), lion’s mane is believed to nourish the spleen, strengthen the stomach, and boost overall vitality. Today, lion’s mane remains a key ingredient in Traditional Chinese Medicine (TCM).
In Japan, it is called Yamabushitake (山伏茸), take meaning mushroom and Yamabushi referring to "those who sleep on the mountains."This name refers to the Japanese Yamabushi monks, who were said to use the mushroom to enhance mental clarity and focus during meditation. Their sashes, adorned with white pompoms, are thought to resemble the mushroom’s distinctive appearance.
Science-Backed Health Benefits of Lion's Mane
Modern science is now validating many of the traditional health claims associated with lion’s mane. Its bioactive compounds have demonstrated a range of potential health benefits in recent research. Below, we’ve gathered some of the most compelling benefits along with the studies that back them up.
May help support brain health and cognitive function
Lion’s mane is widely recognised for its neuroprotective and neuroregenerative properties, meaning it may help protect brain cells and stimulate the growth of new ones. Two key groups of bioactive compounds, hericenones (found mainly in the fruiting body) and erinacines (abundant in the mycelium), are thought to play a central role. These compounds not only promote the production of nerve growth factor (NGF), which is essential for the repair and regeneration of neurons, but have also been shown to help counteract neurotoxicity associated with conditions such as Alzheimer’s and Parkinson’s disease. While findings from animal and laboratory studies are encouraging, more human clinical trials are needed to confirm the extent of these benefits.
One promising study from 2020 tested daily supplementation with lion’s mane mycelium enriched with Erinacine A, a compound mainly produced in the mushroom’s mycelium. Over 49 weeks, participants with mild Alzheimer’s disease showed improved cognitive function compared to those taking a placebo. Erinacine A is believed to stimulate the production of nerve growth factor (NGF), a protein essential for brain cell repair and regeneration. [1]
Earlier research in 2016 also highlighted lion’s mane’s potential neuroprotective effects. In this study, polysaccharides extracted from the mushroom were tested on brain cells exposed to amyloid beta (Aβ), a protein that is known to contribute to neurotoxicity and which is strongly associated with Alzheimer’s disease. The treatment improved cell survival, suggesting that lion’s mane polysaccharides may offer protection against Alzheimer’s-related damage.[2]
Anti-inflammatory and Antioxidant Effects
Lion’s mane is also rich in antioxidants that help reduce oxidative stress, a key factor in chronic inflammation, aging, and many degenerative conditions.
A 2024 study examining the antioxidant effects of mushroom extracts in human skin cells under oxidative stress found that lion’s mane extract not only reduced IL-6, a pro-inflammatory signal linked to stress, aging, and tissue damage, but also increased IL-4, an immune signal associated with protective, anti-inflammatory activity. These findings suggest that lion’s mane can both shield cells from stress and steer the immune system toward repair rather than inflammation. [3]
In addition, a number of animal based studies have shown have found that supplementation with lion’s mane extract reduced markers of inflammation and oxidative stress in rodents with ulcerative colitis. [4, 5]
These findings suggest that lion’s mane supports cellular health by reducing stress and inflammation while encouraging the body’s natural repair processes.
May lower risk of heart disease
Preliminary studies indicate that lion’s mane may benefit cardiovascular health by reducing cholesterol levels and inhibiting LDL cholesterol oxidation.
A test tube study found that extracts from Lion’s Mane mushroom can help prevent oxidation of LDL cholesterol, which is a key process linked to heart disease. The same extract also reduced the activity of an enzyme involved in making cholesterol, suggesting Lion’s Mane may support heart health by lowering levels of harmful cholesterol and preventing its damage in the bloodstream. [6]
In a 2025 study, mice fed a high-fat diet and treated with a water extract of lion’s mane showed significant improvements in their blood lipid profiles. They had lower levels of total cholesterol, triglycerides, and “bad” LDL cholesterol (all of which are risk factors for heart disease) alongside an increase in “good” HDL cholesterol, which is associated with a reduced risk of heart disease.[7]
Promotes Gut Health
Lion’s mane may promote gut health by protecting against ulcers and supporting gut microbiota balance.
Mice given lion’s mane extract experienced less intestinal inflammation, reduced bleeding, and improved colon health, including healthier tissue and fewer immune cells infiltrating the gut lining. The extract worked by lowering key inflammatory signals and reducing oxidative stress in the body. [8]
In a 2019 study that tested that ethanol-based extracts of lion’s mane mushroom, it was found to inhibit the growth and ability of Helicobacter pylori (the bacteria linked to gastric ulcers) to attach to the gut. The extract also appeared to reduce the immune response and oxidative DNA damage caused by H. pylori infection in human gastric cells. In mice, the extract lowered H. pylori colonisation in the stomach. [9]
A pilot study in 2021 with 13 healthy adults found that daily supplementation with lion’s mane mushroom powder improved gut microbiota diversity, increased beneficial bacteria that produce short-chain fatty acids, and reduced pathogenic bacteria, suggesting that lion’s mane supplementation may have beneficial effects on gut health and further research is warranted. [10]
May Help Improve Mood And Mental Health
Emerging evidence suggests lion’s mane may have antidepressant and anxiolytic properties. However, sample sizes are small, so the findings should be interpreted with caution until larger, well-controlled studies confirm these effects.
An 8-week study in 2019 involving 77 adults with mood and sleep disorders found that supplementation with lion’s mane mushroom improved symptoms of depression, anxiety, and sleep disorders. Researchers also observed higher levels of pro-BDNF, a molecule the brain turns into BDNF, which supports the growth, survival, and function of brain cells. These improvements persisted after a further 8-week period without supplementation. However, the study lacked a placebo group and had a small sample size, so further research is needed. [11]
An earlier study from 2010 involved 30 female participants with mild depression and anxiety who consumed cookies containing lion’s mane for four weeks. Compared to a placebo group, those who received lion’s mane reported significantly reduced symptoms. Researchers attributed these mood-lifting effects to the mushroom’s anti-inflammatory properties and its ability to promote nerve growth factor (NGF) production. [12]
May support recovery from nerve injuries
Recent research has begun to uncover the potential of lion’s mane extracts in supporting nerve health. Scientists are exploring how compounds in this mushroom may help protect damaged nerves and promote their repair, offering hope for natural therapies in nerve injury recovery.
A 2018 study found that lion’s mane extract outperformed Nerve Growth Factor (NGF), a well-known neurotrophic factor, when it came to helping neurons survive and regenerate in an in vitro model of nerve cell damage. [13] Similarly, a 2015 animal study found that rats given a lion’s mane extract experienced faster motor and sensory recovery. The extract also led to higher activity of two proteins (Akt and p38 MAPK) which are associated nerve repair and inflammation reduction. [14] These results highlight lion’s mane’s potential as a natural therapy for supporting nerve regeneration and functional recovery.
How To Prepare Lion's Mane Mushrooms
Lion's mane mushrooms have a mild, sweet flavour making them a versatile ingredient in the kitchen. Their dense, meaty texture means they hold up well with many different cooking techniques and make a popular vegan substitute for meat in many dishes, including being pressed down as it is cooked to become a vegan mushroom steak. Looking for inspiration for how to cook with lion's mane? Check out our lion's mane BBQ skewers recipe.
When it comes to getting the most health benefits from lion's mane however, the best way to consume it is to first extract the bioactive compounds. The cell walls of all mushrooms are made from chitin, which is a tough, mostly indigestible polysaccharide, which means that without extraction, most of the beneficial compounds are not bioavailable and therefore won't be absorbed into the body effectively. For this reason, simply eating lion's mane as a food or adding dehydrated lion's mane powder is an inefficient way of taking it for its health benefits. One of the simplest ways to extract these compounds is via a dual-extraction, using alcohol and hot water to capture both alcohol and water soluble components. This is a simple method that can be achieved at home.
To get the most health benefits from lion's mane however, it’s essential to extract its bioactive compounds first. Mushrooms, including lion's mane, have cell walls made of chitin, a tough, mostly indigestible polysaccharide. Without extraction, many of the beneficial compounds are not bioavailable and won't be absorbed effectively by the body. That’s why eating lion's mane as a food or adding dehydrated powder is an inefficient way to reap its full health benefits. A simple and effective extraction method is the dual-extraction process, which uses both alcohol and hot water to capture both alcohol- and water-soluble components. This is a simple method that can be achieved at home - we outline the process in full here: How To Make A DIY Dual-Extract Mushroom Tincture At Home
Where Can I Get Lion's Mane?
Lion's mane is a rare sight in the wild in the UK, for this reason it is a legally protected species in the UK under Schedule 8 of the Wildlife and Countryside Act 1981, making it illegal to harvest in the wild. However, you can easily grow it at home with a ready-to-grow mushroom kit, which contains the living mycelium that will sprout lion's mane mushrooms. If you're mainly interested in the medicinal benefits, you can also purchase ready-made dual-extract lion's mane tinctures.
Comments