Lion's Mane: is it really that good or hype?
Lion's Mane is popping up everywhere: from supplements to social media. This white mushroom is being touted as the new wonder drug for your brain. But is that really true? Or is it just another 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 gets its name from its woolly appearance 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.
What nutrients are in Lion's Mane?
Lion's Mane contains several interesting substances such as proteins, B vitamins and minerals such as potassium and zinc, plus specific compounds such as hericenones and erinacins (bioactive compounds) that you won't find in ordinary mushrooms.Â
Unfortunately, Lion's Mane has too little scientific backing to qualify for approved health claims from the European Commission. This immediately makes it very difficult to directly link Lion's Mane to health benefits.Â
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.Â
Alternative and similar foodsÂ
Because Lion's Mane lacks scientific support, we will focus within alternatives on similar nutritional value rather than health benefits.
Fish oil (Omega-3 fatty acids)Â
If you are looking for foods that do have proven benefits for your brain, fish oil is an interesting choice. EPA and DHA contribute to the normal functioning 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 a great plant-based alternative. In fact, algae are the original source of omega-3 fatty acids: fish also get their omega-3 through algae they eat.
Legumes
Want to feed your brain with good nutrition? Then look into common 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 normal nervous system function.*
The health claim of folate only applies when a product contains at least 15% of the reference intake (30 µg) per 100 grams or per serving. For legumes, this means you should eat at least 100 grams.
Reishi
If you do have an interest in mushrooms, Reishi may be better known than Lion's Mane. This mushroom has also been used in traditional medicine for centuries. However, as with Lion's Mane, there are no specific approved health claims for Reishi in Europe.
Lion's Mane: a superfood or not?Â
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.Â
It's just not a panacea of course, but that's true of all foods.
Good health is built with a varied diet full of various vitamins, minerals and other nutrients. Lion's Mane fits that bill perfectly, as do other foods with proven benefits.
Focus on conscious choices that add up to a strong whole. Eat plenty of fruits and vegetables for vitamin C, choose whole grain products that contain B vitamins, and get enough iron through meat or legumes. Lion's Mane can be a nice part of that.
In the end, it's all about variety and a balanced diet. Just like primal man used to eat what he found. Small bits of everything to achieve a healthy diet.
*Approved EFSA health claims. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg EPA and DHA.
