9 Health Benefits of Lion's Mane Mushroom

9 Health Benefits of Lion’s Mane Mushroom (Plus Side Effects)

Lion’s mane mushrooms, also known as hou tou gu or yamabushitake, are large, white, shaggy mushrooms that resemble a lion’s mane as they grow.

They have both culinary and medical uses in Asian countries like China, India, Japan and Korea (1Trusted Source).

Lion’s mane mushrooms can be enjoyed raw, cooked, dried or steeped as a tea. Their extracts often used in over-the-counter health supplements.

Many describe their flavor as “seafood-like,” often comparing it to crab or lobster (2Trusted Source).

Lion’s mane mushrooms contain bioactive substances that have beneficial effects on the body, especially the brain, heart and gut.

Here are 9 health benefits of lion’s mane mushrooms and their extracts.

1. Could Protect Against Dementia

The brain’s ability to grow and form new connections typically declines with age, which may explain why mental functioning gets worse in many older adults (3Trusted Source).

Studies have found that lion’s mane mushrooms contain two special compounds that can stimulate the growth of brain cells: hericenones and erinacines (4Trusted Source).

Additionally, animal studies have found that lion’s mane may help protect against Alzheimer’s disease, a degenerative brain disease that causes progressive memory loss.

In fact, lion’s mane mushroom and its extracts have been shown to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

While no studies have analyzed whether lion’s mane mushroom is beneficial for Alzheimer’s disease in humans, it appears to boost mental functioning.

A study in older adults with mild cognitive impairment found that consuming 3 grams of powdered lion’s mane mushroom daily for four months significantly improved mental functioning, but these benefits disappeared when supplementation stopped (9Trusted Source).

The ability of lion’s mane mushroom to promote nerve growth and protect the brain from Alzheimer’s-related damage may explain some of its beneficial effects on brain health.

However, it’s important to note that most of the research has been conducted in animals or in test tubes. Therefore, more human studies are needed.

2. Helps Relieve Mild Symptoms of Depression and Anxiety

Up to one-third of people living in developed countries experience symptoms of anxiety and depression (10Trusted Source).

While there are many causes of anxiety and depression, chronic inflammation could be a major contributing factor.

New animal research has found that lion’s mane mushroom extract has anti-inflammatory effects that can reduce symptoms of anxiety and depression in mice (11Trusted Source, 12Trusted Source).

Other animal studies have found that lion’s mane extract can also help regenerate brain cells and improve the functioning of the hippocampus, a region of the brain responsible for processing memories and emotional responses (13Trusted Source, 14Trusted Source).

Researchers believe that improved functioning of the hippocampus may explain the reductions in anxious and depressive behaviors in mice given these extracts.

While these animal studies are promising, there is very little research in humans.

One small study in menopausal women found that eating cookies containing lion’s mane mushrooms daily for one month helped reduce self-reported feelings of irritation and anxiety (15Trusted Source).

3. May Speed Recovery from Nervous System Injuries

The nervous system consists of the brain, spinal cord and other nerves that travel throughout the body. These components work together to send and transmit signals that control almost every bodily function.

Injuries to the brain or spinal cord can be devastating. They often cause paralysis or loss of mental functions and can take a long time to heal.

However, research has found that lion’s mane mushroom extract may help speed recovery from these types of injuries by stimulating the growth and repair of nerve cells (16Trusted Source, 17Trusted Source, 18Trusted Source).

In fact, lion’s mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries (19Trusted Source).

Lion’s mane extract may also help reduce the severity of brain damage after a stroke.

In one study, high doses of lion’s mane mushroom extract given to rats immediately after a stroke helped decrease inflammation and reduce the size of stroke-related brain injury by 44% (20Trusted Source).

While these results are promising, no studies have been conducted in humans to determine if lion’s mane would have the same therapeutic effect on nervous system injuries.

4. Protects Against Ulcers in the Digestive Tract

Ulcers are capable of forming anywhere along the digestive tract, including the stomach, small intestine and large intestine.

Stomach ulcers are often caused by two major factors: overgrowth of a bacteria called H. pylori and damage to the mucous layer of the stomach that’s often due to long-term use of non-steroidal anti-inflammatory drugs (NSAIDs) (21Trusted Source).

Lion’s mane extract may protect against the development of stomach ulcers by inhibiting the growth of H. pylori and protecting the stomach lining from damage (2Trusted Source, 22Trusted Source).

Several studies have found that lion’s mane extract can prevent the growth of H. pylori in a test tube, but no studies have tested whether they have the same effects inside the stomach (23Trusted Source, 24Trusted Source).

Additionally, an animal study found that lion’s mane extract was more effective at preventing alcohol-induced stomach ulcers than traditional acid-lowering drugs — and without any negative side effects (25Trusted Source).

Lion’s mane extract can also reduce inflammation and prevent tissue damage in other areas of the intestines. In fact, they may help treat inflammatory bowel diseases like ulcerative colitis and Crohn’s disease (26Trusted Source, 27Trusted Source, 28Trusted Source).

One study in people with ulcerative colitis found that taking a mushroom supplement containing 14% lion’s mane extract significantly reduced symptoms and improved quality of life after three weeks (29Trusted Source).

However, when the same study was repeated in patients with Crohn’s disease, the benefits were no better than a placebo (30Trusted Source).

It’s important to note that the herbal supplement used in these studies included several types of mushrooms, so it’s difficult to draw any conclusions about the effects of lion’s mane specifically.

Overall, research suggests that lion’s mane extract may help inhibit the development of ulcers, but more human research is needed.

SUMMARYLion’s mane extract has been shown to protect against stomach and intestinal ulcers in rodents, but human research has been conflicting.

5. Reduces Heart Disease Risk

Major risk factors for heart disease include obesity, high triglycerides, large amounts of oxidized cholesterol and an increased tendency to get blood clots.

Research shows that lion’s mane extract can influence some of these factors and reduce the risk of heart disease.

Studies in rats and mice have found that lion’s mane mushroom extract improves fat metabolism and lowers triglyceride levels (31Trusted Source).

One study in rats fed a high-fat diet and given daily doses of lion’s mane extract observed 27% lower triglyceride levels and 42% less weight gain after 28 days (32Trusted Source).

Since obesity and high triglycerides are both considered risk factors for heart disease, this is one way that lion’s mane mushrooms contribute to heart health.

Test-tube studies have also found that lion’s mane extract can help prevent the oxidation of cholesterol in the bloodstream (33Trusted Source).

Oxidized cholesterol molecules tend to attach to the walls of arteries, causing them to harden and increasing the risk of heart attack and stroke. Therefore, reducing oxidation is beneficial for heart health.

What’s more, lion’s mane mushrooms contain a compound called hericenone B, which can decrease the rate of blood clotting and lower the risk of heart attack or stroke (34Trusted Source).

Lion’s mane mushrooms appear to benefit the heart and blood vessels in multiple ways, but human studies are needed to support this.

SUMMARYAnimal and test-tube studies suggest that lion’s mane extract can reduce the risk of heart disease in several ways, but human studies are needed to confirm these findings.

6. Helps Manage Diabetes Symptoms

Diabetes is a disease that occurs when the body loses the ability to control blood sugar levels. As a result, levels are consistently elevated.

Chronically high blood sugar levels eventually cause complications like kidney disease, nerve damage in the hands and feet and vision loss.

Lion’s mane mushroom may be beneficial for diabetes management by improving blood sugar control and reducing some of these side effects.

Several animal studies have shown that lion’s mane can cause significantly lower blood sugar levels in both normal and diabetic mice, even at daily dosages as low as 2.7 mg per pound (6 mg per kg) of body weight (35Trusted Source, 36Trusted Source).

One way that lion’s mane lowers blood sugars is by blocking the activity of the enzyme alpha-glucosidase, which breaks down carbs in the small intestine (37Trusted Source).

When this enzyme is blocked, the body is unable to digest and absorb carbs as effectively, which results in lower blood sugar levels.

In addition to lowering blood sugars, lion’s mane extract may reduce diabetic nerve pain in the hands and feet.

In mice with diabetic nerve damage, six weeks of daily lion’s mushroom extract significantly reduced pain, lowered blood sugar levels and even increased antioxidant levels (38Trusted Source).

Lion’s mane mushroom shows potential as a therapeutic supplement for diabetes, but more research is needed to determine exactly how it might be used in humans.

SUMMARYLion’s mane mushroom can help lower blood sugar and reduce diabetic nerve pain in mice, but more studies are needed to determine whether it might be a good therapeutic option in humans.

7. May Help Fight Cancer

Cancer occurs when DNA becomes damaged and causes cells to divide and replicate out of control.

Some research suggests that lion’s mane mushroom has cancer-fighting abilities, thanks to several of its unique compounds (39Trusted Source, 40Trusted Source).

In fact, when lion’s mane extract is mixed with human cancer cells in a test tube, they cause the cancer cells to die at a faster rate. This has been demonstrated with several types of cancer cells, including liver, colon, stomach and blood cancer cells (41Trusted Source, 42Trusted Source, 43Trusted Source).

However, at least one study has failed to replicate these results, so more studies are needed (44Trusted Source).

In addition to killing cancer cells, lion’s mane extract has also been shown to slow the spread of cancer.

One study in mice with colon cancer found that taking lion’s mane extract reduced the spread of cancer to the lungs by 69% (45Trusted Source).

Another study found that lion’s mane extract was more effective than traditional cancer medications at slowing tumor growth in mice, in addition to having fewer side effects (42Trusted Source).

However, the anti-cancer effects of lion’s mane mushroom have never been tested in humans, so more research is needed.

SUMMARYAnimal and test-tube studies show that lion’s mane extract can kill cancer cells and slow the spread of tumors, but human studies are still needed.

Chronic inflammation and oxidative stress are believed to be at the root of many modern illnesses, including heart disease, cancer and autoimmune disorders (46Trusted Source).

Research shows that lion’s mane mushrooms contain powerful anti-inflammatory and antioxidant compounds that may help reduce the impact of these illnesses (47Trusted Source).

In fact, one study examining the antioxidant abilities of 14 different mushroom species found that lion’s mane had the fourth highest antioxidant activity and recommended it be considered a good dietary source of antioxidants (48Trusted Source).

Several animal studies have found that lion’s mane extract reduced markers of inflammation and oxidative stress in rodents and may be especially useful in the management of inflammatory bowel disease, liver damage and stroke (20Trusted Source, 26Trusted Source, 49Trusted Source, 50Trusted Source).

Lion’s mane mushrooms may also help reduce some of the health risks associated with obesity, as they have been shown to decrease the amount of inflammation released by fat tissue (51Trusted Source).

More studies are needed to determine the potential health benefits in humans, but the results from lab and animal studies are promising.

SUMMARYLion’s mane mushroom contains powerful antioxidant and anti-inflammatory compounds that may help reduce the impact of chronic illness.

9. Boosts the Immune System

A strong immune system protects the body from bacteria, viruses and other disease-causing pathogens.

On the other hand, a weak immune system puts the body at a higher risk of developing infectious diseases.

Animal research shows that lion’s mane mushroom can boost immunity by increasing the activity of the intestinal immune system, which protects the body from pathogens that enter the gut through the mouth or nose (52Trusted Source).

These effects may partly be due to beneficial changes in gut bacteria that stimulate the immune system (53Trusted Source).

One study even found that supplementing with lion’s mane extract daily nearly quadrupled the lifespan of mice injected with a lethal dose of salmonella bacteria (54Trusted Source).

The immune-boosting effects of lion’s mane mushrooms are very promising, but this area of research is still developing.

SUMMARYLion’s mane mushrooms have been shown to have immune-boosting effects in rodents, but much more research is needed.

Safety and Side Effects

No human studies have examined the side effects of lion’s mane mushroom or its extract, but they appear to be very safe.

No adverse effects have been seen in rats, even at doses as high as 2.3 grams per pound (5 grams per kg) of body weight per day for one month or lower dosages for three months (55Trusted Source, 56Trusted Source, 57Trusted Source).

However, anyone who is allergic or sensitive to mushrooms should avoid lion’s mane, since it is a species of mushroom.

There have been documented cases of people experiencing difficulty breathing or skin rashes after exposure to lion’s mane mushrooms, likely related to allergies (58Trusted Source, 59Trusted Source).

SUMMARYAnimal studies suggest that lion’s mane mushroom and its extracts are very safe, even at high doses. However, allergic reactions in humans have been reported, so anyone with a known mushroom allergy should avoid it.

The Bottom Line

Lion’s mane mushroom and its extract have been shown to have a variety of health benefits.

Research has found that lion’s mane may protect against dementia, reduce mild symptoms of anxiety and depression and help repair nerve damage.

It also has strong anti-inflammatory, antioxidant and immune-boosting abilities and been shown to lower the risk of heart disease, cancer, ulcers and diabetes in animals.

While the current research is promising, more human studies are needed to develop practical health applications for lion’s mane mushroom.

Why Shiitake Mushrooms Are Good For You

Shiitake mushrooms are one of the most popular mushrooms worldwide.

They are prized for their rich, savory taste and diverse health benefits.

Compounds in shiitake may help fight cancer, boost immunity, and support heart health.

This article explains everything you need to know about shiitake mushrooms.

What are shiitake mushrooms?

Shiitake are edible mushrooms native to East Asia.

They’re tan to dark brown, with caps that grow between 2 and 4 inches (5 and 10 cm).

While typically eaten like vegetables, shiitake are fungi that grow naturally on decaying hardwood trees.

Around 83% of shiitake are grown in Japan, although the United States, Canada, Singapore, and China also produce them (1).

You can find them fresh, dried, or in various dietary supplements.

SUMMARYShiitake mushrooms are brown-capped mushrooms used around the world for food and as supplements.

Nutrition profile of shiitake mushrooms

Shiitake are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals.

The nutrients in 4 dried shiitake (15 grams) are (2Trusted Source):

Calories: 44
Carbs: 11 grams
Fiber: 2 grams
Protein: 1 gram
Riboflavin: 11% of the Daily Value (DV)
Niacin: 11% of the DV
Copper: 39% of the DV
Vitamin B5: 33% of the DV
Selenium: 10% of the DV
Manganese: 9% of the DV
Zinc: 8% of the DV
Vitamin B6: 7% of the DV
Folate: 6% of the DV
Vitamin D: 6% of the DV

In addition, shiitake contain many of the same amino acids as meat (3).

They also boast polysaccharides, terpenoids, sterols, and lipids, some of which have immune-boosting, cholesterol-lowering, and anticancer effects (4).

The amount of bioactive compounds in shiitake depends on how and where the mushrooms are grown, stored, and prepared (3).

SUMMARYShiitake mushrooms are low in calories. They also offer many vitamins, minerals, and other health-promoting compounds.

How are they used?

Shiitake mushrooms have two main uses — as food and as supplements.

Shiitake as whole foods

You can cook with both fresh and dried shiitake, although the dried ones are slightly more popular.

Dried shiitake have an umami flavor that’s even more intense than when fresh.

Umami flavor can be described as savory or meaty. It’s often considered the fifth taste, alongside sweet, sour, bitter, and salty.

Both dried and fresh shiitake mushrooms are used in stir-fries, soups, stews, and other dishes.

Shiitake as supplements

Shiitake mushrooms have long been used in traditional Chinese medicine. They’re also part of the medical traditions of Japan, Korea, and Eastern Russia (4).

In Chinese medicine, shiitake are thought to boost health and longevity, as well as improve circulation.

Studies suggest that some of the bioactive compounds in shiitake may protect against cancer and inflammation (4).

However, many of the studies have been done in animals or test tubes rather than people. Animal studies frequently use doses that far exceed those that people would normally get from food or supplements.

In addition, many of the mushroom-based supplements on the market have not been tested for potency (5).

Although the proposed benefits are promising, more research is needed.

SUMMARYShiitake have a long history of use, both as a food and in supplements.

May aid heart health

Shiitake mushrooms may boost heart health. For example, they have three compounds that help lower cholesterol (3, 6Trusted Source, 7Trusted Source):

Eritadenine. This compound inhibits an enzyme involved in producing cholesterol.
Sterols. These molecules help block cholesterol absorption in your gut.
Beta glucans. This type of fiber can lower cholesterol.

One study in rats with high blood pressure found that shiitake powder prevented an increase in blood pressure (8Trusted Source).

A study in lab rats fed a high-fat diet demonstrated that those given shiitake developed less fat in their livers, less plaque on their artery walls, and lower cholesterol levels than those that didn’t eat any mushrooms (9Trusted Source).

Still, these effects need to be confirmed in human studies before any solid conclusions can be made.

SUMMARYSeveral compounds in shiitake help lower cholesterol and may reduce your risk of heart disease.

May boost your immune system

Shiitake may also help strengthen your immune system.

One study gave people two dried shiitake daily. After one month, their immune markers improved and their inflammation levels dropped (10Trusted Source).

This immune effect might be partly due to one of the polysaccharides in shiitake mushrooms (11Trusted Source).

While people’s immune systems tend to weaken with age, a mouse study found that a supplement derived from shiitake helped reverse some age-related decline in immune function (12Trusted Source).

SUMMARYEating shiitake mushrooms regularly may help boost your immune system.

Contain compounds with potential anticancer activity

Polysaccharides in shiitake mushrooms may also have an anticancer effect (13Trusted Source, 14Trusted Source).

For example, the polysaccharide lentinan helps fight tumors by activating your immune system (15, 16Trusted Source).

Lentinan has been shown to inhibit the growth and spread of leukemia cells (17Trusted Source).

In China and Japan, an injectable form of lentinan is used alongside chemotherapy and other major cancer treatments to improve immune function and quality of life in people with gastric cancer (18Trusted Source, 19Trusted Source).

However, evidence is insufficient to determine whether eating shiitake mushrooms has any effect on cancer.

SUMMARYLentinan is a polysaccharide in shiitake mushrooms that may help fight cancer.

Other potential benefits

Shiitake mushrooms may also help fight infections and promote bone health.

Promising antibacterial and antiviral effects

Several compounds in shiitake have antibacterial, antiviral, and antifungal effects (18Trusted Source, 20).

As antibiotic resistance is growing, some scientists think it’s important to explore the antimicrobial potential of shiitake (21Trusted Source).

That said, while isolated compounds show antimicrobial activity in test tubes, eating shiitake is unlikely to have any effect on viral, bacterial, or fungal infections in people.

May strengthen your bones

Mushrooms are the only natural plant source of vitamin D.

Your body needs vitamin D to build strong bones, yet very few foods contain this important nutrient.

The vitamin D levels of mushrooms vary depending on how they’re grown. When exposed to UV light, they develop higher levels of this compound.

In one study, mice fed a low-calcium, low-vitamin-D diet developed symptoms of osteoporosis. In comparison, those given calcium and UV-enhanced shiitake had higher bone density (22Trusted Source).

However, keep in mind that shiitake provide vitamin D2. This is an inferior form compared with vitamin D3, which is found in fatty fish and some other animal foods.

SUMMARYCompounds in shiitake have antimicrobial properties, though you’re unlikely to gain benefits from eating the mushrooms themselves. Shiitake with higher vitamin D levels may improve your bone density.

Possible side effects

Most people can safely consume shiitake, although some side effects may occur.

In rare cases, people can develop a skin rash from eating or handling raw shiitake (23Trusted Source).

This condition, called shiitake dermatitis, is thought to be caused by lentinan (24Trusted Source).

In addition, using powdered mushroom extract over a long period may cause other side effects, including stomach upset and sensitivity to sunlight (25Trusted Source, 26Trusted Source).

Some also claim that mushrooms’ high purine levels can cause symptoms in people with gout. Nonetheless, research suggests that eating mushrooms is linked to a lower risk of gout (27Trusted Source).

SUMMARYShiitake may cause some side effects, such as skin rashes. Shiitake extract may also cause digestive problems and increased sensitivity to sunlight.

How to cook with shiitake

Mushrooms have a distinct umami flavor, which can be especially helpful when making vegetarian dishes.

Shiitake mushrooms are often sold dried. Before cooking, soak them in hot water to soften them.

To select the best specimens, look for ones sold whole rather than sliced. The caps should be thick with deep, white gills.

When cooking with fresh shiitake mushrooms, remove the stems, which remain tough even after cooking. Save the stems in the freezer for making veggie stock.

You can cook shiitake as you would any other mushroom. Here are a few suggestions:

Sauté shiitake with greens and serve with a poached egg.
Add them to pasta dishes or stir-fries.
Use them to make a flavorful soup.
Roast them for a crispy snack or side dish.

SUMMARYYou can cook with either rehydrated, dried, or fresh shiitake mushrooms. They add a delicious, savory flavor to foods.

The bottom line

Shiitake have a long history of use, both as a food and a supplement.

While the research on the health benefits of these mushrooms is promising, very few human studies exist.

However, shiitake are low in calories and contain many vitamins, minerals, and bioactive plant compounds.

Overall, they’re an excellent addition to your diet.