Lion’s Mane is popping up everywhere: from supplements to social media. This white mushroom is being touted as the new miracle remedy for your brain. But is that true? Or is it just the umpteenth hype in the world of superfoods? Let's take an honest look at what we can really say about Lion’s Mane.
What is Lion’s Mane?
Lion’s Mane owes its name to its woolly appearance that is reminiscent of a lion's mane (hence the name). This mushroom has been used for centuries in traditional Chinese cuisine and medicine, where it is known as “yamabushitake” and praised for its special properties.
Which nutrients does Lion’s Mane contain?
Lion’s Mane contains various interesting substances such as proteins, B vitamins and minerals such as potassium and zinc, plus specific compounds such as hericenones and erinacines (bioactive compounds) that you do not find in ordinary mushrooms.
Unfortunately, Lion’s Mane has too little scientific substantiation to qualify for approved health claims from the European Commission. That immediately makes it very difficult to directly link Lion’s Mane to health benefits.
At the same time, that does not take away from the fact that Lion’s Mane is rich in important nutrients, which are a good addition to a healthy diet.
Alternative and comparable foods
Because Lion’s Mane has too little scientific substantiation, we will focus within alternatives on comparable nutritional value rather than health benefits.
Fish oil (Omega-3 fatty acids)
If you are looking for foods that do have proven benefits for your brain, then fish oil is an interesting choice. EPA and DHA contribute to the normal function of the heart*, and DHA contributes to the maintenance of normal brain function.* The beneficial effect is obtained with a daily intake of 250 mg of DHA.
For people who do not eat fish, algae oil is an excellent plant-based alternative. Algae are the original source of omega-3 fatty acids: fish also get their omega-3 from the algae they eat.
Legumes
Do you want to feed your brain with good nutrition? Then take a look at ordinary legumes such as lentils, chickpeas and beans. These contain folate, which contributes to normal psychological function.* They also contain B vitamins such as thiamine, which contributes to the normal function of the nervous system.*
The health claim for folate only applies when a product contains at least 15% of the reference intake (30 µg) per 100 grams or per portion. For legumes, this means you would have to eat at least 100 grams.
Reishi
If you are interested in mushrooms anyway, Reishi may be better known than Lion’s Mane. This mushroom has also been used for centuries in traditional medicine. However, just as with Lion’s Mane, no specific approved health claims apply to Reishi in Europe.
Lion’s Mane: a superfood or not?
Lion’s Mane certainly deserves the label ‘superfood’ because of all the valuable nutrients it contains, from proteins and B vitamins to rare compounds such as hericenones.
It is just not a miracle remedy of course, but that applies to all food.
You build good health with a varied diet full of different vitamins, minerals and other nutrients. Lion’s Mane fits in perfectly, just like other foods with proven benefits.
Focus on conscious choices that together form a strong whole. Eat enough vegetables and fruit for vitamin C, choose whole grain products that contain B vitamins, and make sure you get enough iron through meat or legumes. Lion’s Mane can be a nice part of that.
Ultimately, it is about variety and a balanced diet. Just like early humans ate what they found. Small bits of everything to arrive at a healthy diet.
*Approved health claims from the EFSA. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA.
