I wanted to share something really interesting with you: lion’s mane mushroom (Hericium erinaceus). This isn’t your typical fungus. Imagine a shaggy white mushroom that looks like an albino lion’s mane—how wild is that? You can find it in forests across North America, Europe, and Asia. It’s been a staple in East Asian medicine for ages, but now it’s getting a lot of buzz for its brain-boosting powers. Let's dive into how lion’s mane can supercharge your brain and how you can easily add it to your diet.
The cognitive benefits of lion’s mane
1. Neurogenesis & brain health
First, let me explain neurogenesis. This is a fancy word for the process of growing new neurons. Neurons are the cells in your brain that help you think, remember, and learn. Lion’s mane mushroom can help your brain grow these new neurons. It contains special compounds called hericenones and erinacines. These compounds boost the production of two important proteins: nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF). NGF helps neurons grow and stay healthy, while BDNF helps support brain function, including learning and memory.
2. Improved memory & learning
Lion’s mane can also improve your memory and learning skills. Studies on animals have shown that taking lion’s mane can lead to better performance in memory tasks. Even in adults with mild cognitive impairment, lion’s mane has shown to enhance cognitive function. Think of it as giving your brain a natural upgrade, helping you remember things better and learn more efficiently. Personally, when I need to do some deep work, it really helps my ADHD brain to focus (so I can finish this blog, for example!).
3. Reduction in symptoms of anxiety & depression
Lion’s mane may also help reduce symptoms of anxiety and depression. In a study with menopausal women, those who ate lion’s mane cookies reported feeling less anxious and irritable compared to those who didn’t. This benefit is likely due to the mushroom’s anti-inflammatory properties, which can help improve mood by reducing inflammation in the brain.
However, it's important to choose lion’s mane products wisely. When looking for lion’s mane cookies or other prepared foods, make sure they don’t contain highly inflammatory seed oils like sunflower or canola oil. These oils can counteract the mushroom's benefits. Instead, opt for products made with healthier oils, such as olive oil or coconut oil, to ensure you get the full mood-enhancing effects of lion’s mane.
4. Protection against neurodegenerative diseases
Lion’s mane shows promise in protecting against neurodegenerative diseases like Alzheimer’s and Parkinson’s. These diseases involve the gradual loss of neurons, leading to memory loss and other cognitive problems. Lion’s mane can help by reducing amyloid-beta plaques—harmful proteins linked to Alzheimer’s disease. These plaques can form due to inflammation in the brain. Lion’s mane has antioxidant properties that protect brain cells from damage caused by free radicals. This makes it a promising option for preventing cognitive decline and keeping your brain healthy as you age.
Scientific basis of lion’s mane benefits
The active ingredients: hericenones & erinacines
The cognitive benefits of lion’s mane come mainly from its active ingredients, hericenones and erinacines. In the past, we believed the blood-brain barrier (BBB) was so strong that almost nothing could pass through it. However, we now know that certain compounds can cross the BBB, which can be beneficial for brain health. Unfortunately, if the brain's barrier becomes "leaky" due to inflammation, harmful substances can also pass through.
Hericenones and erinacines are two such beneficial compounds that can cross the BBB and directly influence brain cells. Hericenones help stimulate the production of nerve growth factor (NGF), which is essential for the growth and maintenance of neurons. Erinacines boost the synthesis of brain-derived neurotrophic factor (BDNF), which supports brain function, including learning and memory.
Together, these compounds support neuroplasticity, the brain’s ability to reorganise and form new neural connections. This helps keep your brain flexible and capable of learning and adapting throughout your life.
Anti-inflammatory & antioxidant properties
Lion’s mane mushroom has powerful anti-inflammatory and antioxidant properties. Here’s what that means:
- Anti-inflammatory: Inflammation is your body's way of fighting off harmful things like infections or injuries. But when inflammation becomes chronic (lasting a long time), it can damage your body, including your brain. Chronic (low-grade) inflammation is linked to cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Lion’s mane can help reduce this inflammation, protecting your brain cells from harm.
- Antioxidant: Antioxidants are crucial substances that help prevent or slow down the damage to cells caused by free radicals. Free radicals are unstable molecules that your body naturally produces during various processes, such as when you digest food or react to environmental stresses. Every cell in your body produces these "garbage" molecules as a normal part of their function. However, if too many free radicals build up, they can cause oxidative stress, which is harmful to your brain and other organs. Oxidative stress can lead to cell damage and contribute to cognitive decline and diseases. Lion’s mane mushroom acts as a powerful antioxidant by neutralising free radicals, thereby preventing or reducing the damage they can cause to your brain cells and supporting overall brain health and function.
Gut-brain axis & cognitive health
New studies emphasise how crucial the gut-brain axis is to cognitive function. Lion’s mane may positively influence the gut microbiota, leading to improved cognitive function. The mushroom’s prebiotic properties help nourish the gut bacteria, which in turn produce metabolites that support brain health. Learn more about the microbiome and the gut-brain axis in my masterclass Happy Belly, Happy Brain.
How to incorporate lion’s mane into your diet
Uses in cooking
Lion’s mane has a mild, seafood-like flavour that makes it a versatile ingredient in the kitchen. It can be sautéed, grilled, or used as a meat substitute in various dishes.
Supplements
If you prefer convenience, lion’s mane is available in different supplement forms, including capsules, powders, and tinctures. When choosing a supplement, look for products that are high in hericenones and erinacines to ensure maximum cognitive benefits.
Conclusion
Lion’s mane mushroom is a powerful cognitive superfood with a range of benefits for brain health. From promoting neurogenesis and improving memory to alleviating anxiety and protecting against neurodegenerative diseases, lion’s mane offers a natural and holistic approach to enhancing cognitive function. By incorporating lion’s mane into your diet or supplement routine, you can support your brain health and unlock your full cognitive potential.
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