Guide to lion’s mane mushrooms

Mushrooms have found their place again in the world of wellness, and one in particular is taking the spotlight: the lion’s mane mushroom. Recognised for its unusual shaggy look, this white, fluffy fungus has been part of traditional Chinese and Japanese practices for centuries. While it might not win any beauty contests, its potential health benefits are causing a stir.

What are lion’s mane mushrooms?

Lion’s mane mushrooms—also known as Hericium erinaceus—get their name from their large, shaggy white appearance that resembles a lion’s mane. With their pom-pom-like structure and cascading strands, they’re not hard to spot. But hold off on wild foraging—there are too many lookalikes that could be harmful, and in the UK, they’re actually protected under the Wildlife and Countryside Act 1981, making it illegal to collect them from the wild.

These mushrooms grow on the trunks of dead hardwood trees across parts of North America, Europe, and Asia. They've long been incorporated into culinary dishes and traditional medicine. Even Hippocrates called out their potential medicinal uses as far back as 450 BCE.

They’re packed with plant compounds and naturally low in calories and salt. You'll find lion’s mane available in many forms: fresh, dried, powdered, or as supplements, making it easy to fit them into your lifestyle.

The potential benefits of lion’s mane mushrooms

Mushrooms are generally valued for their nutrients, including protein and antioxidants. Lion’s mane, in particular, has caught attention as one of the key functional mushrooms. Scientific research is still in its early days, but studies suggest a few possible benefits worth noting.

  • May help with anxiety: Initial findings suggest lion’s mane could support mental well-being and reduce symptoms of anxiety and low mood.
  • May support brain health: It’s been observed that lion’s mane may help with cognitive functions in older adults, such as memory. This might be due to compounds like hericenones and erinacines, which could play a role in protecting brain cells from age-related decline.

There are also early signs that lion’s mane might affect sleep quality or act as a nootropic, but it’s too soon to draw any conclusions. More human studies are needed to verify these claims.

Lion’s mane mushroom side effects

Because most lion’s mane studies have focused on animals, there's still uncertainty around how it affects humans. If you’re considering adding it to your routine—whether in food or supplement form—it’s wise to check with a medical professional first, especially if you're on medication.

Although rare, side effects might include mild digestive upset. Some people may be allergic to lion’s mane or other mushrooms, and reactions can range from mild to severe. If any symptoms occur, it’s important to stop taking it and seek immediate medical help if needed.

There’s also not enough safety data for people who are pregnant or breastfeeding, so it’s usually advised to avoid lion’s mane during this time.

Cooking lion’s mane mushrooms

Lion’s mane mushrooms are highly versatile in the kitchen. Fresh varieties are perfect for grilling, frying, or adding to stir fries, while the powdered form works well in broths, teas, and baked dishes. They have a savoury, slightly seafood-like profile and a firm, meaty bite, making them a bold addition to all sorts of meals.

  • Sauté and toss into a quick stir fry
  • Fry and serve over toast for a savoury breakfast
  • Use the powder to create rich soups or stews
  • Roast as a meat-free meal option
  • Chop and stir into risottos as a button mushroom alternative

Lion’s mane supplements

Supplements come in many formats, including powders, capsules, and drink mixes. Whether you want to toss a scoop into your smoothie or sip on a lion’s mane latte, there are several easy options to test it out. Just always follow the dosage on the label, and if you notice any adverse effects, stop use and consult with your doctor.

The final say

There’s more to lion’s mane mushrooms than their eye-catching appearance. Whether it’s potential cognitive and mood support or their pleasant taste and texture, they offer plenty of reasons to explore their use—just be sure to approach with care, especially if you’re new to mushrooms or have sensitivities. Cook them into your favourite dishes or try a supplement—it’s all about finding what works for you.

Sources

  1. Spelman K, Sutherland E, Bagade A. Neurological Activity of Lion’s Mane (Hericium erinaceus). Journal of Restorative Medicine. 2017;6(1):19–26.
  2. The Lion’s Mane Fungus Identification. Totally Wild UK. 2021.
  3. Friedman M. Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus. Journal of Agricultural and Food Chemistry. 2015;63(32):7108–23.
  4. Sánchez C. Reactive oxygen species and antioxidant properties from mushrooms. Synthetic and Systems Biotechnology. 2017;2(1):13–22.
  5. Sabaratnam V, et al. Neuronal Health – Can Culinary and Medicinal Mushrooms Help? J Tradit Complement Med. 2013;3(1):62–8.
  6. Chong PS, et al. Therapeutic Potential of Hericium erinaceus for Depressive Disorder. Int J Mol Sci. 2019;21(1):163.
  7. Hericium erinaceus - A Rich Source of Bioactive Metabolites. Fungal Biotec. 2021;1(2):10–38.
  8. Mori K, et al. Improving effects on mild cognitive impairment. Phytother Res. 2009;23(3):367–72.
  9. Spelman K, et al. Herbal Medicine for Alzheimer’s Disease: Lion’s Mane. Restorative Medicine. 2018.
  10. Rodriguez MN, Lippi SLP. Lion’s Mane Exerts Anxiolytic Effects. Behav Sci. 2022;12(7):235.
  11. Lion’s Mane. PubMed. National Institute of Diabetes and Digestive and Kidney Diseases. 2012.

Disclaimer

The advice in this article is for information only and should not replace medical care. Always consult your GP or healthcare provider before trying supplements, remedies, or major dietary changes. Food supplements should never replace a balanced diet and healthy lifestyle.