Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
One mushroom making its way into the spotlight is the aptly named lion’s mane (also known as bearded hedgehog mushrooms or Hericium erinaceus). It’s a large, white, shaggy mushroom that resembles a full-grown male lion’s mane.
“Lion's mane has been used in East Asia for centuries as food and medicine,” says Monique Richard, RDN, who is based in Johnson City, Tennessee.
While it might not be new, people are consuming it raw and as a supplement, all in hopes of reaping its nutrition benefits, as well as its purported brain-boosting and digestive benefits. Read on to learn more about lion’s mane mushroom, including potential risks and side effects.
Potential Health Benefits of Lion’s Mane Mushroom
Lion’s mane contains compounds that may help battle free radicals and inflammation. It may also boost brain health, help alleviate depression, improve digestive health, manage diabetes, support weight loss, and more. Here’s what the research and experts have to say about its purported benefits:
It’s a Good Source of Fiber and Potassium
Mushrooms, such as lion’s mane, are highly nutritious, says Amy Kimberlain, RDN, a Miami-based blogger for Amy's Nutrition Kitchen.“They’re a good source of fiber, potassium, and contain small amounts of phytosterols, which are plant compounds shown to be beneficial in lowering cholesterol,” she adds.
As for whether lion’s mane supplements are as nutritious as raw lion’s mane, it depends, says Maggie Michalczyk, RDN, the Chicago-based founder of Once Upon a Pumpkin, a recipe and nutrition blog.
“Supplements offer a concentrated dose of lion’s mane, while raw lion’s mane can vary depending on growing conditions, preparation methods, and bioavailability,” she explains.
It May Help Combat Free Radicals and Inflammation
Many helpful plant compounds can be found in the lion's mane fruiting bodies (the part we recognize as the mushroom) and mycelium (the mushroom’s root-like structure).
“Lion’s mane contains a number of compounds that may have beneficial effects on the body, including antioxidants, anti-inflammatory agents, and nerve growth factors,” says Lindsay Delk, RDN, who practices in Houston and specializes in the connection between food and mental health.
The active ingredients in lion's mane include polysaccharides, erinacines, hericerins, steroids, alkaloids, and lactones. “These ingredients help protect the body from damage caused by free radicals and inflammation, and they [help to] promote the growth and regeneration of nerve cells,” Delk explains.
It May Improve Brain Function
In one small study, 41 people with mild Alzheimer’s disease who took three 350 milligrams (mg) capsules of lion’s mane daily for 49 weeks saw significant improvements in brain health. Meanwhile, those who took a placebo experienced a decline in several markers of cognitive function.
Lion’s mane has also been linked with stimulating a protein known as nerve growth factor (NGF). “Nerve growth factor is essential for brain health and neuron conductivity,” Richard says. Neuron conductivity refers to the ability of nerves to transmit impulses through the nervous system.
While there is promising research for lion’s mane for brain and cognitive health, more human research studies need to be conducted to confirm these results and help determine dosage and other specifics, says Michalczyk.
May Alleviate Depression
Lion's mane may decrease inflammation, which may alleviate depression, Delk says.
One review suggests that preliminary studies show promise for lion’s mane as an effective complementary treatment for depression, but notes that the research is still at an early stage and further research is needed to understand the mechanisms.
Like with brain function, Michalczyk says the research into lion’s mane and depression is “promising,” but more human research studies are needed.
May Support Digestive Health
Research done on test tube samples and mice suggests that lion’s mane may prevent the proliferation of Helicobacter pylori, a bacteria that can have negative effects on the gut lining.
Another study on mice found that lion’s mane may play a prebiotic role, potentially improving gut health.
However, since this research focused on mice, Michalczyk notes that more human research studies need to be conducted to confirm these results.
May Help Manage Diabetes
Lion’s mane could also be beneficial to people with type 2 diabetes. One study identified compounds in lion’s mane that prevent alpha-glucosidase activity, which means that lion’s mane could work similarly to a group of medications used to manage type 2 diabetes by limiting the absorption of carbohydrate from the small intestines.
However, more research is needed, as this study would need to be confirmed in actual living organisms as opposed to just separating the compounds and analyzing the effects, says Kimberlain.
Weight Loss Effect of Lion’s Mane
Because mushrooms contain a wide variety of substances, they could potentially have an effect on different cardiometabolic markers that would, in turn, treat obesity as well, says Kimberlain.
Some studies on rats and mice suggest the lion’s mane, as well as other edible mushrooms, might improve lipid metabolism, which could potentially reduce weight gain.
However, these studies focus on animals, not humans, and this same mechanism must be replicated in future research, notes Kimberlain.
Potential Risks and Side Effects of Lion’s Mane
Lion’s mane does have a few potential risks and side effects. Also be aware that the U.S. Food and Drug Administration (FDA) regulates dietary supplements as food and not as drugs, which means that supplements don’t have to go through FDA approval before they’re sold. As a result, there’s always a risk that supplements contain hidden ingredients that make them less effective at best, and dangerous at worst.
Risks
Don’t consume lion’s mane if you’re allergic or sensitive to mushrooms, Kimberlain says. Lion’s mane may also slow blood clotting and blood sugar levels, and could theoretically interact with blood-thinning medications and diabetes treatments, Richard says.
Be sure to discuss with your healthcare provider whether it’s safe for you to take lion’s mane supplements, or eat fresh lion’s mane.
Side Effects
In general, lion’s mane is generally recognized as safe, but the supplements do bear some risks:
In one study, a few people reported abdominal discomfort, nausea, and skin rashes from taking 350 mg capsules of lion’s mane three times a day. The capsules contained 5 mg of lion’s mane per gram.
Forms of Lion’s Mane
Lion’s mane mushrooms can be found fresh, dried, or as extracts, says Kimerblain. Common forms you may see include tea (loose leaf or as powder), capsules, coffee (powder form), powders, tinctures, she adds. Lion’s mane supplements can be purchased online and in grocery and health food stores.
Food Sources of Lion’s Mane
Fresh lion’s mane can be added to soups, rice, quinoa, or pasta dishes, or you can sauté the mushroom with garlic and herbs. “Cook until the outside is slightly crispy to avoid potential bitterness,” Richard recommends.
Since fresh lion’s mane has an umami taste (savory and characteristic of broths and cooked meats) and fleshy texture, some people recommend using it as a replacement for seafood such as crab and lobster, Richard says.
In general, experts recommend choosing foods over supplements for optimal health.
How to Select and Store Lion’s Mane
Here’s how to select your lion's mane products and how to store them.
Selection
As a food, lion’s mane mushrooms frequently grow on dead and decaying trees throughout North America, Europe, and Asia, usually in late summer and fall, according to Forest Wildlife. If you’re not a forager with extensive training, check for fresh lion’s mane in grocery stores in your area. Availability varies depending on your geographical area and time of year.
To choose a quality supplement, check the label for USP,NSF, or Consumer Labs Approved. This means the product has undergone third-party testing for quality and purity.
Dosage of Lion’s Mane
There is insufficient evidence to discuss an ideal dosage for lion’s mane, says Kimberlain. Always speak with your health care professional before taking a new supplement to discuss dosage and possible side effects or interactions.
The Takeaway
Lion’s mane is a good source of fiber, potassium, and contains small amounts of plant compounds that may help lower cholesterol.
Although more research is needed, lion’s mane may have some health benefits related to brain function, diabetes, digestive health, and depression.
While lion’s mane mushrooms are generally safe to consume, talk to a doctor before taking them. If you are sensitive or allergic to mushrooms, you should avoid them.
FAQ
What is lion’s mane good for?
Lion’s mane mushrooms contain many beneficial plant compounds. Studies suggest these compounds may stimulate the growth of new nerve cells, alleviate depression, and support gut health, but more research is needed.
What side effects does lion’s mane have?
Fresh lion’s mane is generally well tolerated. But there may be some side effects associated with lion’s mane supplements, including abdominal discomfort, nausea, and skin rash. It could theoretically interact with blood-thinning medications and diabetes treatments.
Can I take lion’s mane every day?
Research on the safety and optimal dosing of lion’s mane supplements is lacking.
Can lion’s mane make you sick?
Lion’s mane can make you sick if you’re allergic to mushrooms. Some research suggests that lion’s mane supplements may also cause abdominal discomfort, nausea, and skin rash.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Health Benefits of Lion’s Mane Mushrooms. Cleveland Clinic. April 19, 2024.
Contato AG et al. Lion’s Mane Mushroom (Hericium erinaceus): A Neuroprotective Fungus with Antioxidant, Anti-Inflammatory, and Antimicrobial Potential—A Narrative Review. Nutrients. April 9, 2025.
Qiu Y et al. Bioactive Substances in Hericium Erinaceus and Their Biological Properties: a Review. Food Science and Human Wellness. July 2024.
Kostanda E et al. Unveiling the Chemical Composition and Biofunctionality of Hericium spp. Fungi: A Comprehensive Overview. International Journal of Molecular Sciences. May 29, 2024.
Li IC et al. Prevention of Early Alzheimer’s Disease by Erinacine A-Enriched Hericium erinaceus Mycelia Pilot Double-Blind Placebo-Controlled Study. Frontiers in Aging Neuroscience. June 3, 2020.
In Vitro and In Vivo Inhibition of Helicobacter pylori by Ethanolic Extracts of Lion's Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes). International Journal of Medicinal Mushrooms. January 3, 2019.
Priori EC et al. Hericium erinaceus Extract Exerts Beneficial Effects on Gut–Neuroinflammaging–Cognitive Axis in Elderly Mice. Biology. December 28, 2023.
Lee SK et al. Characterization of α-glucosidase inhibitory constituents of the fruiting body of lion's mane mushroom (Hericium erinaceus). Journal of Ethnopharmacology. November 15, 2020.
Ganesan K et al. Anti-Obesity Effects of Medicinal and Edible Mushrooms. Molecules. November 5, 2018.
Liang B et al. Antihyperglycemic and antihyperlipidemic activities of aqueous extract of Hericium erinaceus in experimental diabetic rats. BMC Complementary and Alternative Medicine. October 3, 2013.
Where to Find Lion’s Mane Mushrooms. Forest Wildlife. October 14, 2021.
Grant Chu, MD, is an associate clinical professor at the David Geffen School of Medicine at UCLA. Dr. Chu is also associate director of inpatient East-West consult services at the UCLA Health hospitals.
He's board-certified in internal medicine by the American Board of Internal Medicine and is a diplomate of the National Certification Board for Acupuncture and Herbal Medicine (formerly the National Certification Commission for Acupuncture and Oriental Medicine).
He received a bachelor's degree in neuroscience from Brown University, where he also earned his medical degree. He has a master's in acupuncture and oriental medicine from South Baylo University and a master's in business administration from the University of Illinois at Urbana-Champaign.
He completed his residency in internal medicine at the University of California in Los Angeles and a fellowship at the Center for East-West Medicine at UCLA. He has held academic appointments at the University of California in Irvine and the University of Queensland in Australia.
Lauren Bedosky is an experienced health and fitness writer. She regularly contributes to top websites and publications like Men's Health, Women's Health, MyFitnessPal, SilverSneakers, Runner's World, Experience Life, Prevention, AARP, Blue Cross and Blue Shield, UnitedHealthcare, Livestrong, Fitness, Shape, Family Circle, Healthline, Self, Redbook, and Women's Running.
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.
Jennifer D'Angelo Friedman is a freelance writer and editor specializing in health, fitness, and general lifestyle content for digital media. She has written and edited for HealthCentral, Romper, YogaJournal.com, Self.com, WebMD, Shape.com, GoodHousekeeping.com, and many other media outlets. She lives in New York City with her husband, daughter, and son.
