Could lion's mane mushrooms be the answer to your brain fog?
Mushrooms have been trending in the wellness world for a while now but, while the headlines around the medicinal mushroom boom may focus on the psychedelic type that experts can use to 'lift negative thinking patterns', other types of mushrooms can be just as beneficial for us.
That includes lion's mane, a big, bushy 'shroom that's at the forefront of the 'functional fungi' movement, becoming a breakout term on Google as so many people search for the associated benefits.
'Lion's mane has been used for many, many years in traditional Chinese medicine and has been gaining popularity in the Western world as their benefits extend beyond nutrition,' explains nutritionist Maz Packham from Nourishful Nutrition.
What is lion's mane?
To look at, you might not think lion's mane is a mushroom as the traditional toadstool shape is covered by thin, wispy strands. But it belongs to the fungi family all the same.
'It looks like a fluffy white pom-pom or the mane of a lion (hence the name) and, when eaten, has a thick, almost meat-like texture which makes it ideal to use as a meat replacement,' adds Packham.
However, much of the hype isn't around serving up lion's mane on your plate every day but popping a lion's mane supplement.
'In supplement form, the doses of the actives are standardised, so you know how much of the bioactive compounds you are consuming, which is particularly helpful if you are using mushrooms therapeutically to support specific health concerns,' explains Packham.
Is lion's mane good for you?
So what's the reason everyone is opting to eat or take lion's mane? 'Medicinal mushrooms contain bioactive compounds like beta-glucans, polysaccharides and antioxidants which are believed to have many benefits to our health,' says Packham. 'In particular, lion's mane is known for its ability to support the immune system, digestive system and the brain.'
Research into lion's mane is still in its infancy, but animal studies and traditional medicine has shown some key benefits to lion's mane.
What are the health benefits of lion's mane?
Immunity
'Lion's mane can help to reduce inflammation and modulate the immune system,' says Packham. A 2017 study published in Frontiers in Immunology looked at how lion's mane impacted immune systems in mice and concluded that it had 'strong anti-inflammatory and immunohypofunction and could be used for treating IBD, hypoimmunity, or even tumours.'
Gut health
One of the reasons for this is likely down to the impact of the mushroom on the gut. The same 2017 study reported that after treatment with lion's mane, the diversity of good gut bacteria increased.
'The polysaccharides found in lion's mane have a prebiotic effect and promote the growth of beneficial bacteria in the gut supporting a diverse microbiome, which can help repair the gut barrier to improve digestive health,' adds Packham.
Mental health
Another benefit of supporting the gut is improved cognitive function. 'Lion's mane has been studied for its neuroprotective benefits and may promote the production of nerve growth factor which supports nerve cells and is really important for optimal brain health, focus and memory,' says Packham.
Indeed, research from Taiwan shows that 200mg of lion's mane per kilogram of body weight a day helped reverse the depressive-like behaviour caused by stress in mice, while the Journal of Medicinal Food has published research that found anti-anxiety and antidepressant-like effects of lion's mane as a result of improved hippocampus function, the part of the brain that processes memories and emotions.
Who should avoid lion's mane?
While according to animal studies, lion's mane is largely very safe to take, there are some people who should avoid it. These include 'anyone on blood thinning medication should be cautious as it can exacerbate blood thinning and if someone is on immunosuppressants and under the guidance of medical experts it’s worth checking with them first as medicinal mushrooms like lion's mane have an immune modulating effect. It’s not advised to take them during pregnancy or breastfeeding, either,' says Packham.
It might seem obvious, but anyone with any dietary sensitivities or allergies around mushrooms should also steer clear of lion's mane.
Does lion's mane help with brain fog?
Anecdotally, you might have heard lion's mane advocates claim that consuming the mushroom helps with brain fog and mental clarity.
There might be some truth to this claim, as some studies have found a link between improved cognitive function and lion's mane. In a study from 2008, scientists found that taking lion's man extract led to improvements in people diagnosed with mild cognitive impairments.
Research has also found that consuming lion's mane may protect against memory loss.
What about the relationship between lion's mane and ADHD?
Some people with ADHD use lion's mane because of its potential benefits on cognitive function. However, there is no scientific evidence to support this use of lion's mane.
What's the deal with lion's mane coffee?
You might have spotted mushroom coffee while browsing the wellness aisles of your local health food shop, but actually is it?
First and foremost, not all mushroom coffee contains lion's mane. If you're after lion's mane coffee in particular, you'll need to watch out for lion's mane on the ingredients list.
Lion's mane coffees tend to contain a blend of lion's mane mushroom powder and ground coffee. They can also contain other buzzy ingredients like ashwaganda and cacao.
This means lion's mane coffee does contain caffeine, but probably less than your usual cup of straight coffee. Mushroom coffee companies claim that this means you'll get fewer post-coffee jitters, as well as the potential brain-boosting benefits of lion's mane.
Is it legal to forage lion's mane in the UK?
In short, no, it is not legal to forage lion's mane mushrooms in the UK. This is because lion's mane mushrooms are protected under Schedule 8 of the Wildlife and Countryside Act 1981. This is the highest level of legal protection that can be given to plants or fungi.
So, if you come across these funky-looking mushrooms in the wild, leave them well alone.
Where can I buy lion's mane mushrooms?
Many people find lion's mane much easier to take in supplement format than in food. 'It’s not a common mushroom to find in your local supermarket, although you may be able to find it at some farmers markets,' says Packham. However, eating it can be a great way to get in extra nutrients and will be a satisfying plant-based meal.
'Consuming it in its whole mushroom state means you get the dietary fibre. It's important to buy organic as mushrooms are like a sponge and easily soak up harmful chemicals from their environment or the soil they are grown in,' says Packham.
Quality is still vital if opting for a supplement. 'When choosing a medicinal mushroom supplement, whatever format you choose, whether it’s a capsule, tincture or powder, always choose a good quality organic brand that undergoes third-party testing for purity and potency,' Packham advises.
She recommends Hifas da Terra's Mico-Leo supplement (£64.90), which is 100% organic lion's mane extract with good and ongoing research into ingredients and other areas like oncology, or the Multi Mushroom Complex by The Nue Co (£26) which contains lion's mane along with other medicinal mushrooms like reishi. For anyone who prefers to drink their mushrooms, she suggests trying Dirtea Lion's Mane Powder (£39.99).
Moosh is another brand which uses the natural power of mushrooms in a range of gummies designed for a variety of concerns from hair health to increasing focus.
'The amount you should take depends on variables such as the reason for taking it and desired health outcomes as well as your health and nutrient status. Supplements and powders are typically designed to be taken daily, but always follow dosage guidelines on the product label or consult with a health care expert if you are unsure.'
Lion's mane supplements
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