Lion's mane mushroom, also known as Hericium erinaceus, is an edible mushroom used in traditional Chinese medicine for centuries. It is believed to have various health benefits, such as improving cognitive function, reducing inflammation, and promoting nerve growth in the brain. Lion's mane is unique in that it can biosynthesize about 70 different secondary metabolites that have health-promoting effects in the body. Recently, Lion's mane mushroom has gained popularity as a supplement and ingredient in various health products, including nootropics and adaptogens. Lion’s mane supplementation can potentially improve cognition and enhance immune system function. Lion’s mane supplements have become very popular as of late and will become more widely used as more literature proves the mushroom’s efficacy. By the end of this blog, you will understand the benefits of supplementing with Lion’s mane and decide whether Lion’s mane is something you will add to your regimen.
How does Lion’s mane improve cognition? Lion’s mane has a unique ability to stimulate NGF(nerve growth factor) synthesis. NGF is a protein that plays a crucial role in the survival, growth, and maintenance of neurons, the cells that transmit information in the nervous system. In short, NGF allows for the growth of new brain cells. Lion’s mane is rich in erinacines and hericenones. These are bioactive compounds that stimulate NGF synthesis. Lion’s mane is no magic pill, but in theory, if we grow the brain over time cognitive enhancing benefits follow as a domino effect. A study done out of Tohoku University in Japan showed Lion’s mane promoted NGF gene expression in astrocytes.
Astrocytes are glial cells found in the brain and spinal cord that provide structural support, maintain the chemical environment of neurons, and play a role in the immune response and repair process. Lion’s mane promoted NGF mRNA expression in a concentration-dependent manner and enhanced the secretion of NGF from the cells. Two similar studies show similar results. In one study Lion’s mane extract enhanced neurite outgrowth of PC12 cells in vitro. PC12 are rat cells used in neurobiology, when exposed to NGF they differentiate into neurons. In a in vivo study rats fed a 5% Lion’s mane powder for 7 days increased NGF production. Lion’s mane may also be able to reverse cognitive deficits. Scientists induced learning and memory deficits in rats using amyloid b peptides, these rats were then administered Lion’s mane powder for 23 days. After 23 days, the rats’ scores in the Y-maze and novel-object recognition tests improved significantly.
How does Lion’s mane boost immune function? There have been multiple studies done that show the positive immunostimulating effects of Lion’s mane. These studies showed an increased stimulation of immunity across many different animals and boosted the effect of dendritic cells. Dendritic cells are antigen-presenting cells that are a main component in our immune system function. The polysaccharides within the Lion’s mane seem to be the immune-boosting agent. In a study comparing the effects of polysaccharides from H. erinaceus(Lion’s mane) to those of H. laciniatum, Lion’s mane was more efficacious. Lion’s mane increased T cells, CD4+, and macrophages in the treated mice compared to the control. T cells are a type of white blood cell that play a crucial role in the immune system by directly attacking infected or cancerous cells, releasing chemical signals to coordinate the actions of other immune cells, and regulating the immune response. CD4+ are helper T cells that coordinate the immune response by releasing cytokines. Macrophages are white blood cells that use endocytosis to engulf and kill pathogens, activate other immune cells, and help with tissue repair. These three types of white blood cells(WBC’s) are the cornerstone of our immunity. Lion’s mane ability to upregulate these WBC’s proves that it has immune-boosting properties. There are other studies done on other wildlife such as fish, which decreased mortality to infectious disease by 70% using Lion’s mane as an immune boosting supplement. We cannot use fish studies as proof that it works in humans, human trials must be done. The mice studies on the immune boosting properties of Lion’s mane are promising, but more studies must be done.
Does Lion’s Mane have antifatigue effects? A study by Li et al. examined the antifatigue effects of polysaccharides extracted from Lion’s mane. Mice were fed 50,100, and 200mg/kg for 28 days. The treated group saw a decrease in blood lactic acid, serum urea nitrogen, and malondialdehyde during a forced swimming test. In addition, the mice in the treated group had an increase in tissue glycogen content and antioxidant enzyme activity. During exercise ROS(reactive oxygen species) increase, which can lead to muscle fatigue, and accumulation of ROS can lead to muscle fiber damage. An increase in antioxidant enzymes such as superoxide dismutase through Lion’s mane supplementation can decrease muscle fatigue. Compared to the average supplemental dose humans take of Lion’s mane the rats took significantly more. Will this study done in rats directly correlate to humans, we are unsure. Anecdotally I supplement with a 50% standardized polysaccharide Lion’s mane supplement. The anti-fatigue effects aren’t felt immediately but as I continue to supplement I feel less fatigue and more cognitively sharp. Further studies must be done to find out whether antifatigue effects can be accomplished in humans using Lion’s mane.
The verdict on Lion’s mane. The potential benefits of supplementing with Lion’s mane are boosted cognition(long term), dementia prevention, decrease anxiety, lower inflammation, antifatigue, and an immune system boost. Lion’s mane cognitive benefits are not acute but long-term. By taking Lion’s mane you grow new neurons, over time this boosts cognition, prevents dementia, and lowers anxiety. Lion’s mane also increases the production of ROS enzymes such as superoxide dismutase, this will downstream lower inflammation, and have an antifatigue effect. Lion’s mane may also potentially boost immune function, studies show in mice it increases levels of CD4+, T cells, and macrophages. This immune boost can possibly prevent cancer and make you more resilient to infection.
How do I supplement with Lion’s Mane? Personally, I supplement with Lion’s mane at 3,000 mg per night before sleep. Anecdotally I find this to be the best way to supplement because as you sleep, with the aid of Lion’s mane your body will grow new neurons. Lion’s mane’s effects seem to be more potent the longer you supplement with it. A week into supplementation you will start feeling better rested upon waking and more wakeful during the day. By growing new neurons, we are basically upgrading our brains. I see Lion’s mane mushroom as the food our neurons need to grow. Also during long periods of supplementation, I feel more resilient during exercise due to the potential antifatigue effects. This is caused by the increase in ROS enzyme activity. Alongside the positive side effects of upgrading your brain, Lion’s mane also boosts immunity. I take Lion’s mane at 3,000mg a night for 4 weeks at a time followed by a 1-week break. I realized while on Lion’s mane compared to breaks I tend to get sick less often. I suggest that you start with 1,000 mg before bed and depending on how you feel work up from there. I’ve taken doses as high as 8,000 mg before bed and have not seen any adverse side effects. Lion’s mane is a supplement meant for long-term use and you will see the best results with long-term use!
Bonus! If you plan on growing your brain with Lion’s mane, here’s an idea. By producing new neurons by increasing NGF from Lion’s mane, we can now use these new neurons. Before cognitive work, you can supplement with alpha gpc to fire your newly grown neurons. Be safe with your supplementing and hopefully you’ve learned something new today.
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Citations
https://www.jstage.jst.go.jp/article/bpb/31/9/31_9_1727/_pdf/-char/ja
https://www.jstage.jst.go.jp/article/biomedres/32/1/32_1_67/_pdf/-char/en
https://pubs.acs.org/doi/pdf/10.1021/acs.jafc.5b02914
https://www.sciencedirect.com/science/article/abs/pii/S0141813012003637?via%3Dihu
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