Best Way to Take Lion's Mane: Raw, Cooked, or Supplement?

Lion's mane mushrooms are gaining popularity for their health benefits, including boosting brain function, reducing inflammation, and supporting the immune system.

But what’s the best way to take lion’s mane —raw, cooked, or as a supplement? Each method has its own benefits, and understanding them can help you choose what works best for your lifestyle and goals.

Below, we’ll dig into each Lion’s Mane delivery method's unique pros and cons.

• Raw lion’s mane mushrooms offer nutrients but may not be fully digestible without cooking.

• Cooked lion’s mane enhances flavor and bioavailability, making it both nutritious and delicious.

• Supplements provide a convenient, concentrated option for reaping the health benefits of lion’s mane.

• The best way to take lion's mane depends on your health goals and preferences. 

Lion's mane mushrooms are valued for their bioactive compounds, such as hericenones and erinacines, which support brain and nerve health. They’re also packed with antioxidants, beta-glucans, and other nutrients that promote overall wellness. Whether you’re seeking cognitive enhancement, immune support, or digestive health, lion’s mane has something to offer.

Let’s take a quick look at lion’s mane’s potential benefits. Then, we’ll determine the best way to take lion’s mane to reap these perks.

Here are some of lion's mane's potential benefits:

• Nutritional Value : Rich in antioxidants, vitamins, and beta-glucans, it supports overall health, immune function, and brain protection.
  
  

• Nootropic Benefits : Lion’s Mane shows promise in improving cognitive performance, especially in aging populations. Studies show it may have positive effects on memory and object recognition, as well as for cognitive improvement in older adults , potentially aiding in preventing cognitive decline from neurodegenerative disorders like Parkinson's and Alzheimer's.
  
  

• Nervous System Repair: Lion’s Mane extract may promote nerve growth and accelerate nervous system healing. Studies on rats suggest Lion’s Mane enhances nervous system repair , potentially improving overall cognition and processing speed.
  
  

• Antioxidant Benefits: Lion’s Mane exhibits potent antioxidant activity , potentially protecting against age-related cognitive decline and tissue damage.
  
  

• Improving Gut Health: Lion’s Mane may promote the growth of healthy gut bacteria, crucial for immune function and neurotransmitter production. Enhanced gut health may have a positive impact on both physical and mental well-being over time.
  
  

• Mood Support: Animal studies  suggest Lion’s Mane may reduce depressive behaviors and improve blood markers associated with depression. Limited human evidence  suggests potential mood improvements, including better sleep quality and reduced anxiety levels in women.

Lion’s mane mushroom can be eaten raw or cooked or can be taken in supplement form. There are benefits and drawbacks to each consumption method, but Lion’s Mane supplements made from fruiting body extract are generally preferred for therapeutic use. 

Let’s take a deep dive into all three lion’s mane dosing methods so that you can decide which consumption method is best for you:

Technically, you can eat Lion’s Mane raw, and many people enjoy the flavor and simplicity of raw mushrooms. However, consuming it raw may not be the best way to take lion's mane. 

In fact, the drawbacks may outweigh the benefits in this circumstance because raw Lion’s Mane mushroom is so difficult to digest.

Take a look:

• Nutrient-Rich: Raw lion's mane retains all its natural vitamins, minerals, and antioxidants.

• Easy Preparation: You can simply slice it and add to salads or eat it as is.

• Digestibility : Raw Lion's Mane can be hard to digest. Cooking breaks down tough cell walls, making nutrients more accessible and reducing digestive discomfort.

• Microbial Contamination : Raw mushrooms may carry harmful bacteria, increasing the risk of foodborne illness. Cooking eliminates these risks.

• Toxin Removal : Though Lion's Mane isn't toxic, cooking helps neutralize any potential contaminants or harmful compounds.

• Chitin Content : Raw Lion's Mane contains chitin, which is difficult to digest. Cooking breaks it down, allowing your body to absorb bioactive compounds like beta-glucans.

• Texture and Taste : Fresh Lion's Mane has a tough, fibrous texture. Cooking enhances both texture and flavor, making it sweeter and more tender.

If you’re short on time, raw lion's mane is an option, but it’s not the most efficient way to unlock its health benefits.

Cooking lion’s mane mushrooms is one of the best ways to enjoy their benefits.

• Enhances Bioavailability: Heat breaks down tough cell walls, making nutrients easier to absorb.

• Boosts Flavor: Cooking releases a rich, seafood-like taste, perfect for adding to your favorite dishes.

• Sautéing: A quick and easy way to cook lion’s mane while preserving nutrients.

• Roasting: Creates a crispy texture that pairs well with herbs and spices.

• Simmering: Great for soups and broths, adding depth of flavor and nutrients.

Cooking not only improves digestibility but also enhances the experience of eating lion’s mane as a whole food.

For those who want maximum benefits without the effort of preparing mushrooms, supplements are a game-changer.

• Concentrated Benefits: Lion’s mane extracts in capsules or powders offer high doses of active compounds like hericenones and erinacines.

• Convenience: No need to cook or store fresh mushrooms.

• Consistency: Supplements provide a standardized amount, ensuring you get a reliable dose every time.

• Capsules: Easy to take and perfect for on-the-go use.

• Powders: Versatile and can be mixed into smoothies, coffee, or recipes.

• Tinctures: Liquid extracts that are absorbed quickly and ideal for those who dislike pills. However, liquid forms of lion’s mane are generally alcohol extracts, which may have a degraded beta-glucan content.

When choosing a supplement, look for third-party testing and certifications to ensure purity and potency.

• Retains all nutrients but may be hard to digest.

• Best for quick consumption or as a garnish.

• Improves bioavailability and taste.

• Great for incorporating into meals.

• Convenient, concentrated, and effective.

• Ideal for consistent dosing and long-term use.

• Best option for enjoying therapeutic benefits.

When selecting a Lion’s Mane supplement, consider these factors:

• Whole Mushroom Powder: Contains the entire mushroom, preserving natural nutrients but may lack potent beta-glucans.

• Mushroom Extract: A concentrated form with enhanced bioavailability, but may omit some nutrients like fiber.

Read “Mushroom Extract vs Powder: What’s the Difference & Which is Best?” to learn more.

• Fruiting Body: Fruiting body supplements are rich in therapeutic compounds, ideal for health benefits.

• Mycelium: The root system may offer fewer therapeutic benefits and is often used to reduce costs.

Read “Mycelium vs Fruiting Body: Which Makes the Best Mushroom Supplements?” to learn more.

Choose supplements from reputable brands with clear sourcing, extraction methods, and third-party testing. Look for a beta-glucan content of at least 20% for optimal effectiveness.

No matter how you choose to take Lion’s Mane, these tips can help you maximize its potential:

• Combine with Healthy Fats: Lion’s Mane is fat-soluble, meaning its active compounds absorb better when consumed with fats. Cook it in oil or butter, or take your supplements alongside a meal containing healthy fats like avocado or nuts.

• Take It Daily: Consistency is crucial for long-term benefits. Regular use supports cognitive function, immunity, and overall health. Set a daily schedule to make it a habit.

• Pair with Vitamin C: Vitamin C can enhance the bioavailability of Lion’s Mane’s active compounds, boosting its effects. Add a citrus fruit or vitamin C supplement to your regimen.

• Mix and Match: For a holistic approach, combine cooked Lion’s Mane with high-quality supplements. This ensures you get both the nutritional and concentrated therapeutic benefits.

• Time Your Dose: While Lion’s Mane can be taken any time, many people find taking it in the morning or midday enhances focus and energy throughout the day.

• Store Properly: Keep fresh Lion’s Mane refrigerated and store supplements in a cool, dry place to preserve their potency. Storing lion's mane properly will ensure its efficacy. 

By following these tips, you can fully unlock the benefits of Lion’s Mane for your mind and body.

When deciding on the best way to take lion’s mane, consider your health goals and lifestyle. If you enjoy cooking, preparing it as a meal is both nutritious and delicious. For convenience and consistent dosing, supplements are hard to beat. 

Ultimately, combining cooked lion’s mane with high-quality supplements can offer the best of both worlds—flavorful meals and potent health benefits.

Lion's mane is versatile and effective, no matter how you choose to take it. Why not try a few methods and see what works best for you?

Lion's mane is best absorbed when taken with healthy fats, as its active compounds are fat-soluble. If you’re cooking it, sautéing in olive oil or butter can enhance nutrient absorption. For supplements, taking them with meals that include fats boosts their effectiveness.

Cooking lion's mane is the most beneficial way to eat it. Heat breaks down the mushroom's tough cell walls, making its nutrients more bioavailable. Sautéing, roasting, or adding it to soups are great options to maximize both taste and health benefits.

Supplements, such as capsules, powders, or tinctures, are the most effective form for consistent and concentrated dosing. They provide standardized amounts of active compounds like hericenones and erinacines, making them ideal for cognitive or immune support.

The best way to take lion’s mane depends on your goals:

• For a culinary experience, cook fresh lion’s mane to enjoy its nutrients and flavor.

• For convenience and targeted health benefits, supplements are the easiest and most reliable option.

Avoid taking lion’s mane supplements on an empty stomach if you experience digestive sensitivity. Also, steer clear of low-quality or unverified products, as they may lack potency or contain harmful fillers.

Ashwagandha and lion’s mane serve different purposes, so the "better" choice depends on your needs:

• Ashwagandha excels at reducing stress, promoting relaxation, and balancing hormones.

• Lion’s mane is better for enhancing brain health, supporting nerve regeneration, and boosting immune function.

For holistic health, many people combine both for complementary benefits.

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2. “Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut Microbiota” https://pmc.ncbi.nlm.nih.gov/articles/PMC5492111/

3. “Peripheral Nerve Regeneration Following Crush Injury to Rat Peroneal Nerve by Aqueous Extract of Medicinal Mushroom Hericium erinaceus (Bull.: Fr) Pers. (Aphyllophoromycetideae)” https://pmc.ncbi.nlm.nih.gov/articles/PMC3176599/

4. “Lion's Mane, Hericium erinaceus and Tiger Milk, Lignosus rhinocerotis (Higher Basidiomycetes) Medicinal Mushrooms Stimulate Neurite Outgrowth in Dissociated Cells of Brain, Spinal Cord, and Retina: An In Vitro Study” https://pubmed.ncbi.nlm.nih.gov/26853959/

5. “The Neuroprotective Properties of Hericium erinaceus in Glutamate-Damaged Differentiated PC12 Cells and an Alzheimer’s Disease Mouse Model” https://pmc.ncbi.nlm.nih.gov/articles/PMC5133811/

6. “Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial” https://pubmed.ncbi.nlm.nih.gov/18844328/

7. “Dietary Supplementation of Hericium erinaceus Increases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice” https://pmc.ncbi.nlm.nih.gov/articles/PMC5237458/