will Lions mane boost your brain?
Lion's mane mushroom (Hericium erinaceus) has gained attention recently for its potential neuro-protective and cognitive-enhancing effects. Research suggests that lion's mane may stimulate the growth of brain cells and has been linked to benefits such as improved cognitive function and mood.
These beneficial effects are likely driven, at least partly, by the boost in brain-derived neurotrophic factor (BDNF) – a signalling molecule produced in the muscles and brain in response to vigorous exercise. BDNF is a powerful player in metabolism, aging, and various aspects of cognitive function, behavior, and memory. It is a driver for enhancing the brain's neuroplasticity and promoting neurogenesis. Neurogenesis is the creation of new neurons. It is crucial in embryonic development but necessary in specific brain areas throughout the lifecycle because it's the foundation of memory. Neuroplasticity is the brain's ability to adapt and reorganize itself in response to environmental stimuli. It its involved in learning new skills and altering synaptic connections based on new experiences, increasing the brain's resilience.
Recent studies highlight the cognitive benefits of lion's mane mushroom across different age groups. In undergraduate students, a study showed significant improvement in cognitive function after 12 weeks of intake, suggesting its potential for enhancing memory and focus in younger populations. In older adults, research demonstrated that lion's mane significantly improved cognitive function in individuals aged 50 to 80 with mild cognitive impairment, offering a promising supplement for aging-related cognitive decline. These findings are supported by additional research indicating lion's mane's neuro-protective properties and its potential for stimulating nerve growth - enhancing both cognitive function and mood in diverse populations.
A study in mice demonstrated that when the animals experienced repeated stress, they exhibited a significant drop in hippocampal levels of BDNF. Dietary administration of H. erinaceus extract completely restored BDNF levels. The imposed stress also increased the expression of interleukin-6 and tumor necrosis factor–alpha proinflammatory proteins associated with many disorders, including depression and Alzheimer's disease. Lions mane treatment significantly reduced the expression of both proteins, though their concentrations remained higher than those in unstressed mice.
A clinical study of 77 people evaluated the effects of lions mane supplementation combined with a low-calorie diet on symptoms of depression, anxiety, and sleep quality. All participants were overweight, obese, or binge eaters and had a mood or sleep disorder. Participants who received 1200-milligram doses of lions mane extract for eight weeks significantly experienced reduced symptoms of depression and anxiety and also improved sleep quality. Furthermore, these effects persisted for an additional eight weeks after supplementation ended. Those on a low-calorie diet without the supplement did not experience improvements in any of these areas. Supplementation also increased serum levels of pro-BDNF at the end of the supplementation period, which was maintained for eight weeks thereafter. Serum BDNF levels were unchanged following the supplementation period but fell over the next eight weeks. Unfortunately, the study did not include a placebo, and BDNF levels were not measured in the group not receiving supplements.
Further research in humans has examined the acute and chronic effects of lion's mane supplementation on cognitive function, stress, and mood. A pilot study with healthy young adults found that a single dose of lion's mane could improve performance speed on the Stroop task, which evaluates the level of your attention capacity and abilities, and how fast you can apply them, with a trend towards reduced subjective stress after 28 days of supplementation. These findings suggest that lion's mane may have mood-enhancing and cognitive benefits, although further research with larger sample sizes is needed to confirm these effects.
One in vitro (lab) study highlighted lion's mane's ability to stimulate neurite outgrowth in PC12 cells, suggesting its potential to support nerve growth and brain health.
These studies collectively suggest that lion's mane mushroom has promising potential for improving cognitive functions and mood. However, this is still a new supplement so there is a the need for more extensive research to fully understand the extent of these benefits and the mechanisms through which lion's mane exerts its effects.
