Lion's Mane (Hericium erinaceus) is a unique and intriguing mushroom known for its potential cognitive and neurological benefits. This fascinating fungus has been used in traditional Chinese medicine for centuries. Today, lion’s mane is gaining popularity throughout the West as a nootropic and brain-boosting supplement. Discover the recommended lion's mane dosage,its bioactive compounds and its potential advantages and benefits.
Active Components of Lion's Mane
The potency of lion's mane lies in its active components, which include bioactive compounds known as hericenones and erinacines or neurotrophins. These bioactive substances have been studied extensively as they have shown to stimulate and produce Nerve Growth Factor (NGF).[1] NGF is a protein that supports the growth and maintenance of neurons and is essential for overall brain health and cognitive function, making lion's mane an appealing natural remedy for those seeking mental clarity, focus, and improved brain function.
What are Neurotrophins?
Neurotrophins serve as a family of proteins that are necessary for the development, functioning, and maintenance of neurons. These proteins are crucial for dendritic growth and affect brain receptors. BDNF is vital for memory and learning in the hippocampus and cortex.
Disruptions to BDNF have been linked to several diseases, such as schizophrenia and Alzheimer's disease. Because of this, scientists believe that neurotrophins may be potential treatments of neurological and neurodegenerative disorders.[2]
Lion's Mane Extract vs. Whole Mushroom: What You Need to Know
Mushroom powders are made by grinding up functional mushrooms. However, if you don't like the taste of mushrooms, using lion's mane powder might be challenging. Lion's mane powders are also less potent compared to mushroom extract products, so you may need to take a higher dosage to experience the full benefits of lion's mane. If you're new to adaptogens, you might experience some stomach discomfort during the initial days of using lion's mane powder. Fortunately, this side effect should fade after a few days. Lion's mane mushroom extract, on the other hand, is generally more potent than a mushroom powder.
You can also incorporate Hericium erinaceus extract into your diet through foods fortified with this mushroom, such as healthy mushroom granola.
When using lion's mane mushroom powder or capsules, follow the dosage recommendations provided by the manufacturer. If you are not feeling any side effects, you can gradually increase the dosage after a few weeks.[3] Different brands of lion’s mane mushroom capsules may vary in potency, so it's essential to follow the specific suggestions from the brand you're using.
Is It Safe to Take Lion's Mane Every Day?
Yes, it is considered safe to take lion’s mane as a daily mushroom supplement. Lion’s mane mushroom is an edible mushroom. However, it’s not so readily available in its most natural, edible form. You can generally find this dietary supplement in tablets or powdered products..
Recommended Lion’s Mane Dosage
Finding the right dosage is crucial for experiencing the potential benefits of lion’s mane. Remember to always follow the recommended dosage provided by the manufacturer, as it can vary based on the supplement form (powder, capsules, etc.) and your own individual factors.
So how much lion’s mane per day should you take? For most adults, general guidelines suggest a daily range of 500 to 3000 mg. According to Forbes Health, Dr. Watson takes a more conservative approach, recommending 250 to 500 milligrams up to three times a day with or without food.[4]
Starting with a lower dosage allows you to take inventory on how your own body responds to the supplement. Some people may feel the benefits with lower doses, while others might need higher amounts to notice effects.
Always consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medications.
Different products may have varying concentrations of active compounds, so choose reputable brands that provide standardized extracts and reliable third-party testing for quality and consistency.
Potential Health Benefits of Lion’s Mane
Lion's mane mushroom offers many potential health benefits, mainly due to its ability to promote Nerve Growth Factor (NGF) production and support the nervous system. Studies suggest that it may improve cognitive function, memory, and focus, making it an appealing option for enhancing mental performance. If that wasn’t enough, research also indicates these mood-enhancing effects can be beneficial for individuals dealing with symptoms of anxiety and depression.[4]
To fully benefit from lion's mane, it's essential to know the right dosage and product strength. Before adding it to your routine, consult with a healthcare professional to ensure it is safe to use and suits your health needs. We have created a balanced supplement by using the lion’s mane mushroom, making it easy to incorporate a percentage of the recommended daily value into your diet when needed.
Sources:
- News Medical Life Sciences. Active compound in Lion’s Mane mushroom improves nerve growth and memory. https://www.news-medical.net/news/20230213/Active-compound-in-Lione28099s-Mane-mushroom-improves-nerve-growth-and-memory.aspx
- National Center for Biotechnology Information. Hericerin derivatives activates a pan-neurotrophic pathway in central hippocampal neurons converging to ERK1/2 signaling enhancing spatial memory. https://pubmed.ncbi.nlm.nih.gov/36660878/
- National Center for Biotechnology Information. Neurotrophins: Roles in Neuronal Development and Function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758233/
- National Center for Biotechnology Information. Neurotrophic properties of the Lion's mane medicinal mushroom. https://pubmed.ncbi.nlm.nih.gov/24266378/
About The Author
Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.
