Lion's Mane: Mushroom for the Brain

Lion's Mane: the only mushroom that grows neurons

The combed hedgehog (Hericium erinaceus) is not just another fashionable mushroom from the world of biohacking. It isthe only known natural productthat stimulates the synthesis of nerve growth factor (NGF) in the human body. Before his discovery, it was believed that adult neurons do not recover.

How Lion's Mane works in the brain

1. Stimulation of NGF (nerve growth factor)

NGF is a protein essential for the survival, growth and maintenance of neurons. Its production declines with age, which is associated with memory loss and cognitive decline. Erinacins from Lion's Mane cross the blood-brain barrierand stimulate brain cells (astrocytes) to produce more NGF.

2. Increasing BDNF (brain-derived neurotrophic factor)

BDNF is “brain fertilizer.” It is responsible for neuroplasticity - the brain's ability to form new connections and learn. Low BDNF is associated with depression, anxiety, and cognitive decline. Lion's Mane increases BDNF levels in the hippocampus, the memory center.

3. Myelination of nerve fibers

Myelin is the insulation of nerve fibers, like the sheath of an electrical wire. Without myelin, signals are transmitted slowly and lossily. Lion's Mane stimulates the production of myelin, which accelerates the transmission of nerve impulses.

4. Anti-inflammatory effect in the brain

Beta-glucans from the mushroom modulate microglia, the immune cells of the brain. With chronic neuroinflammation (stress, lack of sleep, poor nutrition), microglia “go crazy” and damage healthy neurons. Lion's Mane calms microglia, reducing neuroinflammation.

What human studies show

• 2020 study (60 participants, 12 weeks):1 g of extract per day significantly improved short-term memory and processing speed vs placebo
• Elderly with mild cognitive impairment (2009):3 g/day for 16 weeks - significant improvement in cognitive function. 4 weeks after stopping - the effect disappeared (continuous use is required)
• Depression and Anxiety (2019):8 weeks of use - reduced symptoms of depression and anxiety in menopausal women
• Sleep quality (2019):improving the subjective quality of sleep in students

Important nuance: the effect is cumulative. Minimum 4 weeks for first results, optimally 8-12 weeks.

How to choose Lion's Mane: 4 criteria

1. Fruiting Body vs Mycelium - CRITICALLY IMPORTANT

This is the most important point that determines whether you get results or throw away money.

Fruiting body is the mushroom itself that has grown. Contains hericinones and beta-glucans in high concentration. This is what all successful studies have used.

Mycelium on grain - mycelium grown on rice or oats. Problem: when crushed, grain gets into the final product, diluting the active substances with starch. Beta-glucans in such products are 5-10% instead of 30%+. Essentially, you're paying for mushroom-flavored rice flour.

2. Beta-glucans 30%+

Beta-glucans are a marker of the quality of mushroom extract. If the packaging indicates less than 25%, the product is diluted. The best extracts show 30-40%beta-glucans.

3. Extract, not just powder

Extraction (with hot water or double water + alcohol) concentrates the active substances 5-10 times. Simple ground mushroom powder contains the same substances, but in a much lower concentration - you need to eat 5-10 g instead of 1 g of extract.

4. Trusted brands

• Real Mushrooms - fruiting body, 30%+ beta glucans, third party tested
• Nootropics Depot - double extract, highly standardized
• Oriveda - premium, double extract indicating hericinone + erinacin

Dosages and how to take

• Fruiting body extract: 500-1000 mg × 2 times a day (morning and afternoon)
• Fruiting body powder: 2-3 g per day (less effective)
• Take in the morning and afternoon - may give a slight stimulating effect
• With or without food - equally well absorbed
• Effect after 4-12 weeksof regular use
• Research shows that after stopping the effect gradually goes away → continuous use is needed

What to combine with for maximum effect

• Omega-3 DHA - structural component of neuronal membranes + neuroplasticity
• Creatine 5 g/day - fast energy for the brain
• L-Theanine + caffeine - calm focus
• Magnesium L-Threonate - penetrates the brain, reduces anxiety

Side effects and safety

Lion's Mane is considered very safe - it has been used as food in Asia for thousands of years.

• Rare side effects:mild discomfort in the gastrointestinal tract, skin itching (if allergic to mushrooms)
• Contraindications: allergies to mushrooms, taking anticoagulants (theoretically can affect coagulation)
• Pregnancy: insufficient data - better to abstain

Resume from Novird

Lion's Mane is one of the most promising natural nootropics with a unique mechanism of action. No other supplement stimulates NGF and neurogenesis as well as this mushroom.

Three selection rules:

• Only fruiting body (fruiting body) - mycelium on grain = dummy
• Beta-glucans 30%+ - quality marker
• Extract, not powder - 5-10 times higher concentration

Important: Lion's Mane is a marathon, not a sprint. Give it at least 8 weeks. And be prepared to take it constantly - after stopping, the effect goes away.