Lion’s mane mushrooms are most associated with nootropic benefits among all medicinal mushrooms.
This mushroom is known for many brain health benefits, such as improving mild cognitive impairment, reducing brain fog, stimulating nerve growth factor, enhancing the immune system, and promoting heart health.
Current research on Hericium Erinaceus, this adaptogenic mushroom, is still in its early stages. Still, it has long been a part of Traditional Chinese Medicine to treat various illnesses, where it also goes by names such as monkey’s head, and satyr’s beard, given its shaggy appearance.
Here, we will look at how you can get the most out of the health benefits of lion’s mane mushroom by establishing the proper dosage for your condition.
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Does The Form Of Lion’s Mane Matter?
Lion’s mane supplements are available in extracts, powders, tablets, capsules, dried mushrooms, and tea. A more recent variation is mushroom-infused coffee for those people who enjoy a cup of coffee every morning.
This gives users a fair variety to choose from, as not everyone may want to take lion’s mane in a capsule or tablet form.
Instead, lion’s mane powder is an easy way to incorporate this mushroom into a drink format for easy consumption. Also, the dry powder can be used in everyday recipes.
All lion’s mane products tend to deliver a similar outcome regardless of the form. So it’s more a matter of convenience as to which one you prefer and find easy to use.
How Much Lion’s Mane To Take?
When deciding how much lion’s mane is effective for you, daily doses will be determined by a person’s age, health, sensitivity, and the condition they’re trying to treat.
While there isn’t one established dose, some recommendations apply for amounts of lion’s mane to take may deliver the best results.
For example, if taking lion’s mane as capsules, specific manufacturer recommendations to follow may typically range in strength from 250 mg to 1000 mg per day.
However, staying within the 2 to 4 grams of lion’s mane daily dose is recommended for the powdered form.
The same goes for mushroom-infused coffee. But if you’re confused about the recommended dosage for this option, you can always purchase prepared sachets of mushroom coffee with the dosage given by the manufacturer.
Your doctor may probably recommend you to start on a lower dose and then move up to high dosages based on your tolerance of the supplement.
Lion’s Mane Dosage For Anxiety And Depression
Lion’s mane mushroom effectively calms the mind and nervous system and supports the process of lowering stress.
This is because it possesses antioxidants and anti-inflammatory properties, which may assist in inflammatory reduction in the nervous system. According to many studies, such inflammation has been linked to symptoms of anxiety and depression (1).
A typical lion’s mane dosage for anxiety and depression is around 1000 mg per day.
One study involving menopausal women experiencing irritability and low concentration found that supplementing with lion’s mane showed improvements in feelings of depression and anxiety.
In addition, study results suggest that lion’s mane intake may potentially benefit sleep quality. Participants also reported sleeping better once their anxiety symptoms decreased, indicating that a lion’s mane mushroom could support quality sleep (2).
Other animal studies that have looked at the improving effects of lion’s mane on anxiety and depression have used oral administrations of up to 200 mg per kg body weight a day, showing antidepressant effects.
Lion’s Mane Dosage To Improve Cognitive Function
When compared to other mushrooms, the lion’s mane is the most potent antioxidant with nootropic benefits.
In addition, research shows it supports neuronal growth and repair by optimizing NGF production, which helps prevent memory loss, enhance focus, and demonstrate significant improvement in overall cognitive functioning (3).
The bioactive compounds in this medicinal mushroom increase the levels of a specific brain protein that regenerates neurons and offers neurogenesis benefits in the brain.
If you’re looking to use this mushroom as a nootropic, you could be looking at daily dosages going from 300 mg to 2000 mg to enhance cognitive functioning.
A medical professional may help determine the initial dose to start you with and then adjust your dose as needed based on your tolerance of the mushroom.
For example, one study that recruited patients with mild cognitive impairment used 3 grams of lion’s mane per day for 16 weeks, with improvements recorded at the end of the study period compared to the placebo group (4).
When To Take Lion’s Mane?
Like other supplements that work to support brain function, it is recommended to take lion’s mane mushroom in the morning so you feel energized, more alert, and focused during the day.
However, if you are looking more for effects related to relaxation, mood improvement, and anxiety reduction, it may be better to take the lion’s mane before bed in the evening.
It is also recommended to pair these supplements with food, or some people may experience digestion-related side effects.
Since lion’s mane mushroom does not yield immediate results, you should continue taking it for two to three weeks before noticing any difference.
Can You Take Too Much Lion’s Mane?
An overdose of lion’s mane mushrooms is not very common as they are fairly well tolerated by most healthy people who do not have any mushroom allergies.
Taking lion’s mane presents very few side effects, with most people experiencing mild symptoms such as some stomach discomfort.
If you take a lion’s mane supplement, you should follow the manufacturer’s recommendations to prevent the onset of any adverse effects.
A few documented cases of severe adverse reactions, including difficulty breathing or skin rashes, have been traced to allergies to the mushroom.
Conclusion
Lion’s mane is a powerful nootropic and herbal treatment, but few human studies on this mushroom have yet been done.
Historically, Hericium Erinaceus intake has gained popularity for improving cognitive function and immunity, and it appears to reduce symptoms of anxiety and depression.
It is generally considered a safe mushroom for consumption unless someone is allergic and can be taken in moderate quantities as many Asian countries do.
The mushroom and its extract show promise in animal and in vitro studies and should be safe when consumed even as a culinary ingredient.