The mushroom world has seen a surge of interest in so-called “functional mushrooms” and “adaptogenic mushrooms” - fungi that do more than fill a plate, but support cognition, mood, immune health or even hormone-balance. Among them, the Hericium Erinaceus, better known as Lion’s Mane Mushroom, stands out.
Read on to explore: what Lion’s Mane is, its scientific backing, a deep dive into the key benefits, how it may support menopause, how it may differ for women vs men, and practical considerations like tinctures/drops, extracts, side-effects and effectiveness.
What is Lion’s Mane Mushroom?
Lion’s Mane (Hericium erinaceus) is a shaggy, white-to-cream edible fungus found in Europe, North America, and Asia, often growing on hardwoods like Oak. It’s a wonderful mushroom which unfortunately been classed endangered in the UK.
As a functional mushroom and often marketed as an adaptogenic mushroom (i.e., one that helps the body adapt to stressors), it’s available in many forms: powders, extracts, capsules, tinctures, mushroom drops (liquid extracts) and more. When you see terms like mushroom tincture, mushroom drops, or Lion’s Mane drops, this is what they refer to - a liquid extract of Lion’s Mane or a mixture including it.
Lion’s Mane extracts may concentrate bioactive compounds such as hericenones and erinacines, which are studied for the stimulation of the nerve-growth factor (NGF) and related processes.
Key Bioactive Compounds & Mechanisms
Understanding what Lion’s Mane does requires looking at some of its constituents and proposed mechanisms:
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Hericenones and Erinacines (from fruiting bodies): These terpenoid compounds are found in Lion’s Mane and some pre-clinical studies show they stimulate NGF synthesis, which is important for neuron growth and repair.
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B-glucans and polysaccharides: Like many medicinal mushrooms, Lion’s Mane contains polysaccharides (especially B-glucans) which have immunomodulatory and anti-inflammatory potential.
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Antioxidant / Anti-inflammatory effects: Lab and animal studies suggest Lion’s Mane extracts reduce oxidative stress, regulate inflammatory signalling and protect nerve cells from apoptosis (cell death).
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Neuroplasticity & Nerve Repair - One study using microscopy found that Lion’s Mane compounds increased growth-cone size of neurons (important for connectivity) and may support brain regeneration.
Thus, from a mechanistic standpoint, Lion’s Mane mushroom is promising as a neuro-enhancing and stress-modulating functional mushroom.
What Are The Potential Benefits?
Here we explore the main benefits (and what the research shows) of Lion’s Mane, including its effectiveness and where more evidence is needed.
Cognitive Brain Support
One of the most widely reported uses: Lion’s Mane for memory, focus, brain fog, and neuroprotection.
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A Japanese double-blind trial in adults aged 50-80 with mild cognitive impairment (MCI) showed that 16 weeks of Lion’s Mane supplementation significantly improved scores on a dementia screening test (HDS-R) compared to placebo.
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A review article summarising neuroprotective effects of Lion’s Mane notes that it “shows promising potential as an excellent neuroprotective agent… capable of stimulating nerve growth factor release, regulating inflammatory processes, reducing oxidative stress, and safeguarding nerve cells from apoptosis.”
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Another trial found that in healthy young adults, there was a modest increase in performance-speed and reduction in subjective stress after Lion’s Mane extract (though results were tentative).
Take-away: Lion’s Mane appears to be one of the best mushrooms for cognitive support, especially in older adults with mild impairment. For younger or totally healthy people, the benefit may be more modest and more research is needed.
Mood, Anxiety & Sleep
Adaptogenic mushrooms are often used for mood/stress support - Lion’s Mane is no exception.
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In a 4-week randomised study of 30 female menopausal participants, those given Lion’s Mane cookies (each 0.5g, four per day) showed significant reductions in depression (CES-D) and “indefinite complaints” (ICI) compared to placebo.
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A review article states that Lion’s Mane interventions have shown “subjective reductions in stress” in younger adults and reductions in anxiety and depression in menopausal women.
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An up-to-date review states that mood/cognitive benefits are “within its infancy” - evidence is limited, sample sizes small, and heterogenous.
Take-away: Lion’s Mane can be effective as a functional mushroom for mood and stress support - likely via its neurotrophic and anti-inflammatory actions. It’s a good candidate if you’re seeking a natural adaptogenic mushroom option for low-grade anxiety, brain fog or menopausal mood changes.
Immune, Inflammation & Metabolic Benefits
These are more preliminary, but research suggests:
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Animal studies indicate Lion’s Mane may improve lipid metabolism (lower triglycerides, weight gain) and reduce liver inflammation.
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Lab studies suggest reduced oxidation of cholesterol and improved vascular health in non-human studies.
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The immune modulating B-glucans in Lion’s Mane suggest it is part of the broader “extract mushrooms” category used for immune health.
Take-away: While Lion’s Mane shows promise for metabolic/immune benefits, in humans the data is very limited. So it may be one of the best mushrooms for general well-being, but with caution about overstating benefits.
Gut-Brain / Digestive Support
Some studies point to Lion’s Mane supporting gut health via anti-inflammatory pathways, which may indirectly support cognition/mood (gut-brain axis).
If you are using a mushroom tincture or Lion’s Mane drops/mushroom extracts, these pathways may be part of the benefit.
Lion’s Mane & Menopause
Menopause can bring brain fog, mood swings, sleep disturbances and hormonal shifts. Let’s examine how Lion’s Mane might support this phase.
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The 4-week RCT of menopausal women (30 participants) found significant improvements in mood, concentration, palpitations, and sleep quality when using Lion’s Mane vs placebo.
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A rat model of menopause (ovariectomised rats) showed Lion’s Mane extract reduced depressive-like behaviour via involvement of estrogen receptor-B (ERβ) rather than ERα (so lower risk of estrogen-sensitive tissue proliferation).
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Some practitioners highlight Lion’s Mane as “excellent for women who are perimenopausal or menopausal and struggle with mood, energy and brain fog.”
Why this fits: During menopause, reduced estrogen may impact the brain and mood (via serotonin, NGF, inflammation). Since Lion’s Mane stimulates NGF and supports neuroplasticity, it may help offset some brain fog and mood issues.
Caveats: Human studies are small and short-term. Lion’s Mane is not a hormone replacement. More large-scale research in menopausal women is needed.
In practice: If you’re seeking a mushroom extract or Lion’s Mane drops during menopause to help with cognitive/mood symptoms, it could be a supportive adjunct, especially when combined with lifestyle (sleep, diet, exercise) - but not as a sole treatment.
Is Lion’s Mane best for Women? Or Best For Men?
While Lion’s Mane offers benefits applicable to both men and women, there are subtle differences why it may be more attractive for each gender, and for some areas where more data exists.
For Women
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As above, menopausal or perimenopausal mood/brain fog support makes Lion’s Mane especially interesting to women.
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Women may be more likely to seek functional mushrooms for mood, hormone-balance and cognitive clarity during menstrual cycles as well as mid-life shifts.
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The rat model suggests beneficial action via ERβ rather than ERα, which may translate to a safer profile in women with estrogen-sensitive conditions (though human data is lacking).
For Men
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Cognitive support, mental clarity, brain fog reduction are as relevant to men (e.g. mid-life men with stress, sleep-loss, work burden) as to women.
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Anecdotally, some men use Lion’s Mane extract for focus, productivity, even hair-growth (though evidence here is purely anecdotal and scientific evidence supporting hair growth is absent).
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Given men might also face age-related cognitive decline and metabolic issues, Lion’s Mane neuroproductive and metabolic potential makes it a candidate for the best mushroom for mid-life men who want “brain-health”.
Summary: While Lion’s Mane is not gender specific, it may align more clearly with women’s mid-life transitions (menopause) as well as men’s cognitive/stress/ageing concerns. Rather than a “best for women” vs “best for men”, its “best mushroom for” cognitive and mood support across genders, with tailored uses.
How to Use Lion’s Mane - Tinctures, Drops, Extracts & Practical Tips
Because Lion’s Mane is available in many forms, here are key considerations:
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Mushroom Tincture / Lion’s Mane Drops: Liquid extracts (often alcohol or glycerin-based) that you take by the dropper. These may be convenient and allow combination with other adaptogenic mushrooms.
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Extract mushrooms / powders / capsules: Research studies use powdered extracts of Lion’s Mane fruiting bodies or mycelium. It’s important to look at the purity, ratio of mushroom extract to other ingredients and the extraction process that has been conducted on Lion’s Mane. As un-extracted powders have little to none bioavailability (your body will not absorb any of the beneficial compounds unless they are extracted)
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Functional Mushroom Blends: Some products combine Lion’s Mane with other mushrooms (e.g. reishi, cordyceps) or herbs. If you see “mushroom blend” labelled generically, check the ratio of Lion’s Mane extract present. Also, you want to watch out for certain combinations - so for example Lion’s Mane and Cordyceps is great as they both add energy, Reishi is great for sleep. So you may opt in to take Lion’s Mane in the morning and Reishi in the evening.
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Dosage: There’s no standardised dose. Studies in humans often use 1-4g a day of extracts, or 250-500 mg tablets a few times per day.
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Quality Matters: Because supplements are not strictly regulated, choose extracts with third-party testing, clear species identification, and full disclosure of fruiting body vs mycelium and extraction methods, ratio and ingredients.
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Duration & Consistency: Many benefits (cognition/mood) occurred over 4-16 weeks. Consistency is key!
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Combine With Lifestyle: Sleep, diet, exercise stress-management amplify benefits!
Effectiveness & What the Evidence Says
Effectiveness of Lion’s Mane mushroom extracts is extremely promising but we should also consider the limitations.
What Works:
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Cognitive improvement in older adults with MCI: one RCT showed benefit
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Moog reduction in menopausal women: 4-week study showed improved depression/anxiety.
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Neuro-mechanism evidence (NGF, neuron growth) in laboratory/animal studies.
Limitations:
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Many human studies are small (n≈30), short duration (4-16 weeks) and use specific extracts/doses.
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Many health claims are still predominantly based on animal studies and more human trials are required.
Bottom Line: Lion’s Mane has been highly effective in some studies. Some studies show very promising results and others are inconclusive. There is a lot more work to be done yet discovering the powers of this adaptogenic fungi and it is not a substitute for medical care, however Lion’s Mane is one of the best mushrooms for brain/mood support.
Side Effects & Safety Considerations
When considering Lion’s Mane drops, tinctures or extracts, safety matters.
Reported Side Effects:
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Generally considered safe: According to the U.S. NIH LiverTox summary, Lion’s Mane is “generally recognised as safe” and has not been linked to clinically apparent liver injury.
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One small clinical trial reported mild GI complaints (abdominal discomfort or nausea) which occurred in less than ~10% of users.
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As with any supplement, risk of allergic reactions exist (esp. Mushroom / fungi allergy).
Anecdotal Side-Effects
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A few anecdotal references suggest hair growth effects in men ( but this is unsupported by clinical research). If you’re using Lion’s Mane drops hoping for hair growth, treat it as a speculation.
Summary: Why Lion’s Mane Can Be Your Go To Functional Mushroom
If you’re looking for the best mushroom for cognition and brain health, Lion’s Mane is one of the most research-backed functional mushrooms.
If you’re going through menopause and want a natural adjunct for mood/brain fog, Lion’s Mane (in extract/tincture/drops form) is a sensible choice.
If you’re seeking a general adaptogenic mushroom for stress resilience and mood stability, Lion’s Mane fits the bill (alongside other mushrooms like Reishi) - especially when combined with lifestyle support.
When choosing a mushroom tincture or Lion’s Mane drops, ensure you recognise the difference: extract concentrations vary and good quality matters!
Side effects are little to none, but like any supplement they don’t replace clinical or medical treatment.
Key Take-Home Messages
What is Lion’s Mane?
A functional/adaptogenic mushroom (Hericium Erinaceus) with compounds that support nerve growth, mood and cognition.
Effectiveness:
Very promising for cognitive & mood support, especially in older adults or menopausal women, but human data is still limited.
Side Effects:
Generally considered safe. Little to no side effects, poor product quality and unrealistic expectations should be guarded against.
Use In Menopause:
Particularly relevant for mood/brain fog’ small studies show benefit but more research is needed.
It’s Great to Men and Women:
Benefits for Lion’s Mane apply to both genders! Lion’s Mane can be especially useful for women in mid-life transitions and for men seeking cognitive and mood support.
Practical:
Use quality tinctures, drops and extracts. Treat as one component of a healthy lifestyle and consult a healthcare professional when needed.
References
Alzheimer’s Drug Discovery Foundation. (2023) Lion’s Mane (Hericium erinaceus) – Cognitive Vitality for Researchers. [Online] Available at: https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Lions-Mane-Cognitive-Vitality-For-Researchers.pdf [Accessed 7 November 2025].
Beshara, M., Baune, B.T., & McKay, D. (2023) ‘Lion’s Mane mushroom (Hericium erinaceus): A systematic review of human trials’, Frontiers in Pharmacology, 14, 10675414. doi:10.3389/fphar.2023.10675414. [Accessed 7 November 2025].
Cleveland Clinic. (2024) Lion’s Mane Mushrooms: Benefits and Risks. [Online] Available at: https://health.clevelandclinic.org/lions-mane-mushrooms-benefits [Accessed 7 November 2025].
Friedman, M. (2015) ‘Chemistry, nutrition, and health-promoting properties of Hericium erinaceus (Lion’s Mane) mushroom fruiting bodies and mycelia and their bioactive compounds’, Journal of Agricultural and Food Chemistry, 63(32), pp. 7108–7123. doi:10.1021/acs.jafc.5b02914.
Healthline. (2024) Lion’s Mane Mushroom: Benefits, Uses, and Side Effects. [Online] Available at: https://www.healthline.com/nutrition/lions-mane-mushroom [Accessed 7 November 2025].
Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009) ‘Improving effects of the mushroom Hericium erinaceus on mild cognitive impairment: A double-blind placebo-controlled clinical trial’, Phytotherapy Research, 23(3), pp. 367–372. doi:10.1002/ptr.2634.
Nagano, M., Shimizu, K., Kondo, R., & Hayashi, C. (2010) ‘Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake’, Biomedical Research, 31(4), pp. 231–237. doi:10.2220/biomedres.31.231.
Ooi, V.E.C. & Liu, F. (2000) ‘Immunomodulation and anti-cancer activity of polysaccharide–protein complexes’, Current Medicinal Chemistry, 7(7), pp. 715–729. doi:10.2174/0929867003374705.
Oncology Nursing Society. (2024) What Evidence Says About Lion’s Mane Mushroom. [Online] Available at: https://www.ons.org/publications-research/voice/news-views/11-2024/what-evidence-says-about-lions-mane-mushroom [Accessed 7 November 2025].
Phan, C.W., Sabaratnam, V., & Koyyalamudi, S.R. (2015) ‘Neuroprotective effects of culinary-medicinal Lion’s Mane mushroom, Hericium erinaceus (Higher Basidiomycetes) against glutamate-induced toxicity in differentiated PC12 cells’, International Journal of Medicinal Mushrooms, 17(6), pp. 539–554. doi:10.1615/IntJMedMushrooms.v17.i6.40.
Pillai, S., Cheah, I.K., & Mahmud, R. (2022) ‘Protective effects of Hericium erinaceus in an ovariectomized rat model of menopause: Role of estrogen receptor β’, Phytomedicine, 105, 154353. doi:10.1016/j.phymed.2022.154353.
Rahman, M.A., Abdullah, N., Aminudin, N., & Ling, H.L. (2023) ‘Hericium erinaceus (Lion’s Mane) and cognitive health: A review of preclinical and clinical evidence’, Nutrients, 17(8), 1307. doi:10.3390/nu17081307.
Sabaratnam, V., Phan, C.W., & David, P. (2013) ‘Nutritional composition and medicinal value of Lion’s Mane mushroom (Hericium erinaceus): A review’, Journal of Traditional and Complementary Medicine, 3(1), pp. 37–42. doi:10.1016/S2225-4110(16)30157-5.
University of Queensland. (2023) Mushrooms magnify memory by boosting nerve growth. [Online] Available at: https://news.uq.edu.au/2023-02-10-mushrooms-magnify-memory-boosting-nerve-growth [Accessed 7 November 2025].
U.S. National Library of Medicine. (2024) LiverTox: Clinical and Research Information on Drug-Induced Liver Injury – Lion’s Mane. [Online] Available at: https://www.ncbi.nlm.nih.gov/books/NBK599740/ [Accessed 7 November 2025].
Wong, K.H., Naidu, M., & David, P. (2023) ‘Hericenones and erinacines: Neurohealth-promoting compounds from Hericium erinaceus’, International Journal of Molecular Sciences, 24(21), 15960. doi:10.3390/ijms242115960.
