What the science really says about lion’s mane

Many of today’s most popular supplements can trace their roots to Traditional Chinese Medicine (TCM), where plants and fungi were used for healing long before modern wellness trends emerged. So if you’ve ever taken ginseng for stamina, ginger to aid circulation or ginkgo biloba to sharpen focus, you’re doing so thanks to a practice that was first developed thousands of years ago.

The latest traditional remedy to gain modern attention is lion’s mane – a snow-white mushroom celebrated for its purported ability to enhance brain function and immunity. “Vegans and vegetarians also enjoy lion’s mane for its meaty texture and versatility,” adds Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics.

Here’s what the science actually shows about this intriguing fungus – and why moderation and caution still matter.

What is lion’s mane?

Lion’s mane (Hericium erinaceus) is a distinctive white mushroom “that has long, shaggy white tendrils resembling a lion’s mane, which is how it got its name,” explains Amy Goodson, a Texas-based nutritionist and registered dietitian at The Sports Nutrition Playbook. In the wild, it has grown traditionally on hardwood trees throughout North America, Europe and parts of Asia, “but these days, it’s also cultivated worldwide and can even be grown at home using spores, log inoculation or simple grow kits,” says Messer.

When cooked, lion’s mane doesn’t taste like most mushrooms, but instead has a firm, meaty texture and a mild, seafood-like flavor that’s often compared to crab or lobster. Beyond the kitchen, Goodson says the mushroom is sold as a dietary supplement in capsule or pill form, as a liquid extract or tincture “and as powder that can be mixed into coffee, smoothies or shakes.”

Behind its surging popularity, she adds, lion’s mane “is part of the functional food and ‘mushroom coffee’ trend.”

Yes, mushrooms are good for you. But don’t eat them every day.

Is lion’s mane good for you?

In traditional medicine, lion’s mane has long been prized for supporting digestion, circulation and the nervous system – uses that modern researchers are revisiting with growing interest.

One of the most consistent findings of such research is associated with the mushroom containing bioactive compounds called hericenones and erinacines. “These compounds may stimulate nerve growth factor (NGF),” says Messer, which is a protein critical for the growth and maintenance of neurons. “Small human studies also suggest improvements in memory and focus, but the research is still limited,” she adds. Goodson notes that other research hints at possible benefits for mild anxiety and depression as well.

Beyond cognitive benefits, lion’s mane also appears to have antioxidant and anti-inflammatory effects, which may help reduce oxidative stress – an underlying contributor to many chronic diseases.

Other findings suggest the fungi or its supplement could promote beneficial gut bacteria and modulate immune function, says Goodson. And it may also influence blood-sugar control, lipid metabolism and even show anti-tumor activity.

Still, most associated findings come from animal or small-scale human studies. “Larger, longer-term trials are needed before we can say anything with certainty,” cautions Messer.

In case you missed: Glucose, insulin and why levels are important to manage. Here’s why.

How much lion’s mane is too much?

Lion’s mane is generally considered safe as a food, but less is known about the long-term effects of high-dose supplementation. Most human studies have used around 1 gram daily for up to 16 weeks, with only mild side effects emerging such as upset stomach, bloating or other digestive discomfort. Other reported reactions include nausea and a skin rash. “People with mushroom allergies should also avoid it,” says Goodson.

The mushroom may also interact with certain medications or medical conditions. “For example, it could pose risks for those taking blood thinners or immune-modulating prescriptions,” Messer says. Goodson adds that there’s also insufficient research on its safety during pregnancy, breastfeeding or for people with autoimmune diseases.

For everyone else, it’s best to start out with low doses of the supplement and to always choose third party–tested options. “As with any supplement, quality varies greatly,” says Messer. “And you can’t always be sure what you’re getting since supplements aren’t regulated the same way food and drugs are by the FDA.”

“As with any supplement,” she adds, “it’s always best to talk with your healthcare provider before taking it.”

This article originally appeared on USA TODAY: What is lion’s mane? Follow the science.