Lion's mane – what does lion's mane mushroom contain?

Lion's mane mushroom is a medicinal mushroom widely used for its beneficial effects on the body. It is also known as ‘Lion's Mane’ due to its distinctive shape. Like many other medicinal mushrooms, lion's mane mushroom is a woody mushroom suitable for human consumption. What should you know about lion's mane mushroom, and why is it such a valuable source of health?

Lion's mane mushroom – what is it?

Lion's mane (Hericium erinaceus) is a mushroom found in the northern hemisphere, in North America, Europe and Asia. Lion's mane has been used successfully in traditional holistic practices for thousands of years. Buddhist monks once successfully used lion's mane teas to enhance the experiences induced by hours of meditation. It was believed to clear the mind and improve cognitive function.

Currently, lion's mane is used worldwide due to scientific research conducted in recent decades, which has shown that the mushroom does indeed contain extremely high amounts of health-promoting compounds. We know that it contains all the amino acids necessary for human development, with the exception of methionine and tryptophan.

Lion's mane mushroom is an incredibly distinctive mushroom in terms of appearance. Its Latin name, Hericium erinaceus, refers to its spiny structure, which, hanging from a tree, resembles a hedgehog covered with spines. However, these spines are actually fruiting bodies, growing to about 1-7 cm in length and 1.5-2 mm in thickness. It is from these that spores are released, which the mushroom uses for further reproduction.

The effects of Lion's mane – what are its characteristics?

The health-promoting properties of lion's mane mushroom are due to its unique composition in mycology. Hericium contains hundreds of bioactive ingredients or active biomolecules, such as:

• Beta-glucans
• Hericenones
• Amino acids
• Ergosterol
• Gamma-aminobutyric acid (GABA)

These components are being studied for their role in the proper functioning of cognitive processes, intestinal microflora, and neurogenesis. Since ancient Chinese times, Hericium erinaceus has been widely known for its ability to strengthen internal organs, stabilise the body's homeostasis and act as an antioxidant against developing cancer cells.

The mushroom's action is therefore focused on improving gastrointestinal or digestive health, immune health, and neurocognitive function in the hippocampus. As a result, lion's mane can be used as a preventive measure, as well as a specific superfood or nootropic supplement.

Hericium erinaceus – admirable properties

For hundreds of years, Hericium erinaceus has been used in popular traditional Chinese medicine, especially in the treatment of anxiety and mild symptoms of depression. It is said to prevent dementia and nervous system damage. Research on this topic, although still limited, seems to clearly suggest that Hericium erinaceus can indeed help with these conditions, as well as other ailments. What are they?

• Contributes to improved well-being – some of the active ingredients in lion's mane mushroom are able to support the well-being of our body on a biological level. This mainly refers to the rich amount of antioxidants that effectively protect our digestive system. They also appear to reduce chronic inflammation and oxidative stress;
• Reduces anxiety and mild depressive episodes – anxiety and mild depression are very complex pathologies caused by various factors, whether neurological or in the form of chronic inflammation. Thanks to its anti-inflammatory properties, lion's mane also improves the functioning of the hippocampus, thereby reducing feelings of anxiety or symptoms of depression, while increasing the production of new neurons in the hippocampus region;
• Reduces the risk of heart disease – lion's mane mushroom contains a compound called hericenone-B, which slows down blood clotting, thereby reducing the risk of heart attack or stroke. What's more, it also prevents the oxidation of cholesterol in the blood, which tends to stick to the walls of the arteries, causing them to harden and increasing the risk of heart attack. Lion's mane also lowers triglyceride levels in the body;
• Helps treat symptoms of diabetes – lion's mane reduces the symptoms of progressive diabetes by controlling blood sugar levels. Lion's mane extract can not only lower blood sugar levels, but also reduce the amount of diabetic nerve pain in the hands and feet.

It is also believed that the ingredients of lion's mane help combat apathy, have antibacterial properties and lower cholesterol levels.

Lwia grzywa – odpowiednie dawkowanie

How to dose lion's mane? Although the question seems easy, the final answer depends on the form in which we consume the mushroom. Lion's mane can be found in the form of a concentrated extract, liquid, powder or tablets. In addition, the mushroom can be purchased in its natural form, fresh or dried.

When taking supplements based on lion's mane, the recommended daily dose will be significantly lower than when consuming the whole mushroom.

• Capsules – 1-3 capsules per day, taken with a meal;
• Powder – 2 to 4 g per day;
• Dried mushrooms – as with powder, the recommended daily dose is approximately 4 g;
• Fresh mushroom – when cooking or frying fresh mushrooms, you can use as much or as little as you like. Mushrooms can lose up to 90% of their weight when dehydrated, so a 40 g portion of fresh hedgehog mushrooms will weigh about 4 g after drying.

An interesting fact is that no human studies have proven any side effects of consuming hedgehog mushrooms or mushroom-based extracts. This may suggest that the mushroom is completely safe. However, it is important to remember that mushrooms should not be touched under any circumstances if you suffer from an allergy or sensitivity to the active ingredients of mushrooms.

Lion's mane mushroom in the kitchen – how to prepare it?

Due to its high content of valuable minerals, lion's mane mushroom is a real source of health in the kitchen! Fresh mushrooms can be easily cooked, but in order to preserve their valuable properties, they should also be eaten quickly. Dried lion's mane mushrooms can be prepared as an infusion or smoothie, soup, sauce addition or as an ingredient in healthy kombucha-based drinks.

To make the simplest dish based on lion's mane mushrooms, all you need is the mushroom itself and an additional dressing. The recipe is extremely simple and tasty:

• Cut the lion's mane mushrooms into thick slices;
• Next, prepare a dressing based on any natural oil (preferably olive oil), add a small amount of pepper, salt and garlic. For additional flavour, add oregano;
• Coat the slices of lion's mane mushroom with the prepared dressing, then place them on a heated pan for about 5 to 6 minutes.

The prepared lion's mane mushroom can be served with salad, rice or potatoes. Like other edible mushrooms, lion's mane has its own unique flavour, which is sure to provide a new culinary experience.

Lion's mane and home cultivation – is it possible?

In its natural environment, lion's mane grows on old or dead beech and oak trees. Currently, however, lion's mane is cultivated both on an industrial scale and at home.

To start growing lion's mane on your own, you need dead tree trunks or sterilised mushroom culture in the form of sawdust. Various ready-made kits are also available, which include prepared substrate with spores or lion's mane mycelium.

Cultivation should be carried out in places without direct sunlight, at a temperature of 15 to 20°C and relatively high humidity. Lion's mane mushrooms require at least two waterings per day. Depending on the size of your home cultivation, the yield can be as high as 0.5 to 2 kg of lion's mane mushrooms.

Bibliography

‘Anticancer potential of Hericium erinaceus extracts against human gastrointestinal cancers’ – L. Guang, Y. Kai, L. Fushuang, X. Kangping, L. Jing, H. Shujin, C. Shousong, T. Guishan, Journal of Ethnopharmacology, Elsevier Science, 2014.

‘Hypoglycaemic effect of extract of Hericium erinaceus’ – J. C. Wang, S. H. Hu, J. T. Wang, K. S. Chen, Y. C. Chia, Journal of the Science of Food and Agriculture, John Wiley & Sons, 2005.

‘Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial’ – K. Mori, S. Inatomi, K. Ouchi, Y. Azumi, T. Tuchida, scientific journal Phytotherapy Research, John Wiley & Sons, 2009.

‘Hericium erinaceus enhances doxorubicin-induced apoptosis in human hepatocellular carcinoma cells’ – J. S. Lee, E. K. Hong, scientific journal Cancer Letters, Elsevier Science, 2010.

‘Composition and Mechanism of Antitumour Effects of Hericium erinaceus Mushroom Extracts in Tumour-Bearing Mice’ – S. P. Kim, M. Y. Kang, J. H. Kim, S. H. Nam, M. Friedman, Journal of Agricultural and Food Chemistry, American Chemical Society, 2011.

‘Inhibitory effect of hericenone B from Hericium erinaceus on collagen-induced platelet aggregation’ – K. Mori, H. Kikuchi, Y. Obara, M. Iwashita, Y. Azumi, S. Kinugasa, S. Inatomi, Y. Oshima, N. Nakahata, scientific journal Phytomedicine, Elsevier Science, 2010.

‘Hericium erinaceus Mushroom Extracts Protect Infected Mice against Salmonella Typhimurium-Induced Liver Damage and Mortality by Stimulation of Innate Immune Cells’ – S. P. Kim, E. Moon, S. H. Nam, M. Friedman, Journal of Agricultural and Food Chemistry, American Chemical Society, 2012.