Lion's Mane Mushroom (Hericium erinaceus): Benefits, Studies and Dosage
By the Mush n Go editorial team - 04 March 2026
By the Mush n Go editorial teamUpdated 28 October 202616 min read
Lion's mane
Lion's mane is an edible mushroom, Hericium erinaceus, also known as bearded tooth fungus: nothing to do with the jellyfish of the same name. Its hericenones and erinacines stimulate NGF in animals. In humans, a few small trials at 1 to 3 g a day are encouraging, without definitive proof.
Focus
Lion's Mane, saffron, bacopa monnieri, ginkgo biloba and maritime pine. The 30-day, caffeine-free course for times when your mind needs to keep up.
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Brainstoorm
Lion's Mane, Cordyceps and Chaga at 1,000 mg each, maca, organic cacao, chicory — and 20 mg of microencapsulated caffeine per cup.
Discover Brainstoorm →The mushroom, not the jellyfish
Lion's mane: a mushroom, not a jellyfish.
Type “lion's mane” into a search engine and you will come across two living things that have nothing in common. The first is a white mushroom, shaped like a cascade of spines, that grows on the trunks of broadleaf trees. The second is a giant jellyfish from cold seas. Both owe their name to their resemblance to a lion's mane. This article is only about the mushroom.
The mushroom
Hericium erinaceus. Edible, eaten in Asian cooking for centuries, and now cultivated all over the world. It is the one you find as a powder, an extract, in capsules or in mushroom coffee.
The jellyfish
Cyanea capillata, the lion's mane jellyfish. It lives in the cold waters of the North Atlantic, the North Sea and the Arctic. Its sting is painful. It is not eaten and is not used in any supplement.
In English, the mushroom goes by several names: lion's mane, bearded tooth fungus, hedgehog mushroom, or simply hericium. In Japan it is called yamabushitake, a reference to mountain monks and their pom-pom robes. In China, its name evokes a monkey's head. They all refer to the same species. To place lion's mane among the other species, our guide to 12 medicinal mushrooms worth knowing covers the whole family.
Profile
Hericium erinaceus, in five lines.
Lion's mane belongs to the Hericiaceae family. In the wild, it grows in late summer and autumn on old beech and oak trees, often on wounds in the tree. It is rare in the wild in Europe and appears on the red lists of several countries: what you buy comes from cultivation, on logs or on substrate.
Fresh, it is cooked like a button mushroom, in slices pan-fried in butter. Its stringy texture is reminiscent of seafood, which makes it a popular ingredient in plant-based cooking. But to eat it every day at doses comparable to those in the studies, powder or extract is far more practical. All our ingredients are presented on our shop's lion's mane page.
Hericenones and erinacines
Two families of molecules, one shared interest: NGF.
If lion's mane interests researchers so much, it is because of two families of molecules found almost nowhere else. Hericenones were isolated from the fruiting body in the early 1990s by Hirokazu Kawagishi's Japanese team. Erinacines, discovered shortly afterwards, are found mainly in the mycelium.
What they have in common: in the laboratory, they stimulate the synthesis of NGF, nerve growth factor. This protein, discovered by Rita Levi-Montalcini (Nobel Prize in Medicine 1986), is involved in the survival and maintenance of certain neurons. In rats, erinacine A increased NGF content in several areas of the brain.
| Molecule | Where it is found | What has been observed |
|---|---|---|
| Hericenones | Fruiting body | NGF stimulation in cultured cells; result not replicated by every team |
| Erinacines | Mainly mycelium | Increase in NGF in the rat brain (erinacine A) |
| Beta-glucans | Mainly fruiting body | Fibres studied for their effects on immunity and the microbiota, as in other mushrooms |
Results obtained in cells or in animals. They explain the scientific interest; they do not prove an effect in humans.
This is the limitation to keep in mind. A molecule that raises NGF in a Petri dish or in rats will not necessarily have the same effect in a human brain, at supplement doses, after digestion. The only answers come from clinical trials. They exist, but there are still few of them.
The clinical trials
Lion's mane: four human trials, one by one.
Here are the most cited placebo-controlled trials, with their exact conditions and their limitations. Full references are at the bottom of the page.
Mori et al., 2009 · Japan
30 people aged 50 to 80 with mild cognitive decline. 3 g a day of fruiting body powder in tablets, for 16 weeks, versus placebo. Scores on a cognitive scale improved in the lion's mane group at 8, 12 and 16 weeks, then fell again four weeks after stopping. Limitation: very small sample, a single scale.
Saitsu et al., 2019 · Japan
31 healthy adults over 50, fruiting body powder tablets for 12 weeks. The lion's mane group saw their score on the MMSE, a cognitive screening test, improve compared with placebo. Limitation: small sample, participants without impairment, modest effect on a simple test.
Docherty et al., 2023 · United Kingdom
41 adults aged 18 to 45, 1.8 g of lion's mane a day for 28 days. One hour after a single dose, the lion's mane group was faster on an attention test (Stroop). After 28 days, no clear improvement in cognitive tests, and a trend towards less perceived stress. Limitation: pilot study, results partly not significant.
Li et al., 2020 · Taiwan
Patients with early Alzheimer's disease, capsules of mycelium enriched with erinacine A for 49 weeks. Cognitive and daily-living scores evolved better than with placebo. Limitation: pilot study, small sample, funded by the extract manufacturer.
These trials point in the same direction, which is encouraging. But none goes beyond a few dozen participants, most come from Japan, and the products tested differ: fruiting body powder on one side, enriched mycelium on the other. A large independent trial is still missing.
The benefits, without exaggeration
Lion's mane benefits: what can honestly be said.
Online, lion's mane is presented as the mushroom for memory, focus, mood and nerve regeneration. The research is more nuanced. Here, topic by topic, is where the human evidence really stands.
| Topic | What has been studied | Level of evidence |
|---|---|---|
| Cognitive function in older adults | Mild decline or people over 50 (Mori, Saitsu) | Small controlled trials, positive results |
| Attention in young adults | Single dose of 1.8 g (Docherty) | One pilot study, one-off effect |
| Mood and sleep | 30 women, 4 weeks of enriched biscuits (Nagano, 2010) | One small study, to be confirmed |
| Alzheimer's disease | Mycelium enriched with erinacine A (Li, 2020) | One pilot study funded by the manufacturer |
| Nerve regeneration | NGF, peripheral nerves | Animal and laboratory only |
In other words: lion's mane is one of the best-studied mushrooms for the brain, but no health claim is authorised for it in Europe. A serious manufacturer therefore cannot attribute any effect on memory to it. It can report studies, with their limitations, and that is what we do here.
Lion's mane is often grouped with natural nootropics, alongside bacopa, ginkgo and saffron. Our guide to natural nootropics compares them, and our bacopa monnieri page presents the one that accompanies it in Focus.
Dosage
Lion's mane dosage: the doses used in the studies.
There is no official dose. The best benchmark is still the amounts used in clinical trials. They vary with the form: you cannot compare a gram of dried mushroom powder with a gram of concentrated extract.
| Form tested | Dose per day | Duration | Study |
|---|---|---|---|
| Fruiting body powder | 3 g, in 3 doses | 16 weeks | Mori, 2009 |
| Fruiting body powder | 1.8 g | 28 days | Docherty, 2023 |
| Fruiting body powder | in tablets | 12 weeks | Saitsu, 2019 |
| Mycelium enriched with erinacine A | 3 capsules | 49 weeks | Li, 2020 |
Most manufacturers recommend 1 to 3 g of powder a day, or the dose of extract shown on the label, which depends on its concentration.
Two practical lessons emerge. First, the positive trials in older adults lasted 12 to 16 weeks: a few days is not enough to judge. Second, in Mori's study, the effect faded after stopping. Lion's mane is therefore better used as a regular daily habit over several weeks than as an occasional boost.
Extract, powder, fruiting body or mycelium
How to read a lion's mane label properly.
Two jars of “lion's mane 500 mg” can contain very different things. Four pieces of information make the difference, and a serious label gives them all.
Fruiting body or mycelium
The fruiting body is the mushroom itself, rich in hericenones and beta-glucans. The mycelium is its network of filaments, rich in erinacines. When grown on grain, it can contain a lot of starch from the substrate.
Powder or extract
The powder is the dried, ground mushroom. The extract is a concentrate obtained with hot water, sometimes with alcohol, which releases compounds locked in the mushroom's cell wall.
The ratio
A 10:1 extract means it took 10 g of dried mushroom to make 1 g of extract. So 100 mg of 10:1 extract corresponds to 1,000 mg of mushroom.
Beta-glucans
A stated beta-glucan percentage, with the testing method, is the best indicator of quality. A simple “polysaccharides” figure also includes starch.
This last point was highlighted by McCleary and Draga in 2016: by measuring beta-glucans specifically, they showed that some products based on mycelium grown on cereals contained mostly starch. That is no reason to reject mycelium, which has its place in erinacine research. It is a reason to demand a precise label, and lab tests. Ours are published on our laboratory analyses page.
How to take it
Lion's mane every day, over eight to twelve weeks.
Lion's mane contains no caffeine and does not give you a jolt. People tend to take it in the morning or at lunchtime, with a meal, simply because that is when they remember their supplements. Here is a simple way to build it in.
Week 1
Start with half a dose or a single dose, with breakfast, to check your digestive tolerance.
Weeks 2 to 4
Move up to the dose shown on the label, every day at the same time. In a hot drink, a capsule or a smoothie, it does not matter.
Weeks 4 to 12
This is the duration of the trials. Note your concentration, sleep and mood once a week, without looking for a spectacular effect.
After that
Take stock. Many people alternate courses with breaks of a few weeks to check what they really feel.
Lion's mane fits well into a routine of intellectual work: regular sleep, breaks, daylight, a coffee in the morning rather than the afternoon. If your concern is a fog that is setting in, our article on brain fog reviews the causes to check first, and the one on concentration problems explains when to see a doctor.
Side effects
Lion's mane side effects: a well-tolerated mushroom, with a few caveats.
Lion's mane is an edible mushroom that has long been eaten in cooking. In clinical trials it was well tolerated, mostly with mild digestive upsets. A few cases of allergic reactions, affecting the skin or the airways, have been described. Data are lacking, however, for certain groups.
Avoid lion's mane, or ask your doctor for advice, if:
- You are allergic to mushrooms, or have already reacted to another medicinal mushroom.
- You are pregnant or breastfeeding: in the absence of studies, it is best avoided.
- You take an anticoagulant, an antiplatelet drug or diabetes medication: effects on blood clotting and blood sugar have been observed in animals.
- You are due to have surgery soon: stop two weeks beforehand as a precaution.
- You are on long-term medication: talk to your pharmacist before adding a supplement.
Lion's mane is neither hallucinogenic nor a narcotic: it has nothing to do with so-called “magic” mushrooms. It has no known potential for dependence. If you feel digestive discomfort, take it in the middle of a meal or reduce the dose. Our article on the benefits and risks of mushroom coffee also details the precautions specific to drinks that combine several species.
In our products
What's really in Focus and Brainstoorm.
We use lion's mane in two products, with two different approaches. Our recipes are blended in Toulouse and made in France; the mushrooms themselves are grown outside France, then lab-tested.
Brainstoorm
Our mushroom coffee provides 1,000 mg of lion's mane per cup, expressed as fruiting body equivalent: a concentrated 10:1 extract, i.e. 100 mg of extract. It combines it with 1,000 mg of Cordyceps and 1,000 mg of Chaga, maca and ashwagandha, on a chicory and cacao base, with 20 mg of caffeine.
Focus
Our Focus capsules combine lion's mane, saffron, bacopa monnieri, ginkgo biloba and maritime pine, as a 30-day course, caffeine-free. They are for those who prefer a capsule to a drink.
Why give both the equivalent and the extract? Because it is the only honest way to compare two products. Our mushroom coffee comparison applies this rule to every brand. And our customers often cite the transparency of our lab tests as a reason for their trust.
“More mental clarity, more energy, and the famous 16h slump... gone for good!”
★★★★★ Virginie L. · 29 August 2026
“[…] being able to access the mushrooms' laboratory analyses and actually check the stated doses”
★★★★★ Axel B. · 27 August 2026
Genuine Trustpilot reviews of Brainstoorm, quoted as written. A personal experience is no substitute for a study.
Your questions
Lion's mane: your questions.
What are the benefits of lion's mane?
In animals, its hericenones and erinacines stimulate the production of NGF, a protein that maintains neurons. In humans, a few small trials, mostly Japanese, have observed better cognitive scores in people over 50 after 12 to 16 weeks. These results still need to be confirmed by larger studies.
What other names does lion's mane go by?
It is also called bearded tooth fungus or hedgehog mushroom, and crinière de lion in French. Its scientific name is Hericium erinaceus, and it is also sold as hericium or yamabushitake, its Japanese name.
Is lion's mane the same as the lion's mane jellyfish?
No. The lion's mane jellyfish, Cyanea capillata, is a cold-water marine animal with a painful sting. The lion's mane in supplements is an edible mushroom that grows on trees. They only share a name.
How much lion's mane should you take a day?
Trials have used 1 to 3 g a day of fruiting body powder. For an extract, the dose depends on its concentration: 100 mg of 10:1 extract is equivalent to 1 g of mushroom. Follow the label and do not exceed the recommended dose.
How long does lion's mane take to work?
It does not produce an immediate effect comparable to caffeine. The positive trials in older adults lasted 12 to 16 weeks, with differences visible from 8 weeks. Allow at least one to two months of regular use before judging.
What is the downside of lion's mane?
It is an edible mushroom, well tolerated in studies, mostly with mild digestive upsets. It is not recommended if you are allergic to mushrooms, pregnant or breastfeeding. Ask your doctor for advice if you take an anticoagulant or diabetes medication.
Should you take lion's mane in the morning or at night?
It contains no caffeine, so timing matters little. Most people take it in the morning or at lunchtime, with a meal, so as not to forget it. Consistency matters more than the time of day.
Is fruiting body or mycelium better?
Both have been studied: the fruiting body is rich in hericenones and beta-glucans, the mycelium in erinacines. What matters is that the label says which one is used, and shows the extract ratio and the beta-glucan content.
What are lion's mane reviews worth?
User reviews mostly talk about concentration and mental clarity, but they remain personal experiences. The only controlled results come from a few placebo-controlled trials, encouraging but small. Judge over several weeks, and be wary of spectacular promises.
Can you take lion's mane with coffee?
Yes, there is nothing against it for healthy adults. It is even the most common form, in mushroom coffee. Just keep an eye on your total caffeine for the day, which EFSA sets at 400 mg for an adult.
Sources
- Mori K., Inatomi S., Ouchi K., Azumi Y., Tuchida T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3).
- Saitsu Y., Nishide A., Kikushima K., Shimizu K., Ohnuki K. (2019). Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomedical Research, 40(4).
- Docherty S., Doughty F. L., Smith E. F. (2023). The acute and chronic effects of Lion's Mane mushroom supplementation on cognitive function, stress and mood in young adults: a double-blind, parallel groups, pilot study. Nutrients, 15(22).
- Li I-C. et al. (2020). Prevention of early Alzheimer's disease by erinacine A-enriched Hericium erinaceus mycelia pilot double-blind placebo-controlled study. Frontiers in Aging Neuroscience, 12.
- Nagano M. et al. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4).
- Shimbo M., Kawagishi H., Yokogoshi H. (2005). Erinacine A increases catecholamine and nerve growth factor content in the central nervous system of rats. Nutrition Research, 25(6).
- Kawagishi H. et al. (1991). Hericenones C, D and E, stimulators of nerve growth factor (NGF)-synthesis, from the mushroom Hericium erinaceum. Tetrahedron Letters, 32(35).
- McCleary B. V., Draga A. (2016). Measurement of β-glucan in mushrooms and mycelial products. Journal of AOAC International, 99(2).
- EFSA NDA Panel (2015). Scientific opinion on the safety of caffeine. EFSA Journal, 13(5):4102.
Keep reading
Further reading.
Lion's mane is just one of the species we use. Discover the others, or our Focus formula.
Discover our mushroom and adaptogenic plant supplements
Our vegan formulas, made in Toulouse by a French manufacturer.