Lion's Mane Mushroom Nutrition Facts (& What They Mean for Your Brain)

Lion’s Mane mushrooms are a superfood packed with nutrients that offer incredible benefits for your brain and overall health. 

Understanding Lion’s Mane mushroom nutrition facts can help you see why they’re so popular in functional foods and supplements. These mushrooms are loaded with essential compounds that promote memory, focus, and even nerve repair.

In this guide, we’ll break down the key nutritional benefits of Lion’s Mane mushrooms and explain how they contribute to brain health. Whether you’re curious about their nutritional profile or how they support cognitive function, you’ll find everything you need to know here.

• Lion’s Mane mushrooms are nutrient-rich and packed with brain-boosting compounds.

• They improve memory, focus, and nerve repair while reducing the risk of cognitive decline.

• Whether consumed fresh or as a supplement, they’re easy to include in your diet.

Lion’s Mane mushrooms, or Hericium erinaceus, are white, shaggy fungi that resemble a lion’s mane. They’ve been used in traditional medicine for centuries and are now recognized for their potential to enhance brain health.

These mushrooms are commonly consumed fresh, dried, or in supplement form. Their unique compounds, like hericenones and erinacines, make them a powerhouse for supporting cognitive function and overall wellness.

By understanding these Lion’s Mane mushroom nutrition facts, you can harness their full potential for both brain health and overall wellness.

According to the U.S. Department of Agriculture (USDA), 100 grams (about 2/3 cup) of fresh lion's mane mushroom contain the following:

• Calories: 43 kcal

• Carbohydrates: 7.6 g

• Fiber: 4.4 g

• Protein: 2.5 g

• Beta-glucan: 2.4 g

• Fat: 0.26 g

• Magnesium: 11.7 mg

• Phosphorus: 94 mg

• Potassium: 443 mg

• Niacin: 1.6 mg

• Thiamin: 0.15 mg

• Riboflavin: 0.36 mg

• Vitamin B-6: 0.07 mg

• Biotin: 17 mcg

• Folate: 30 mcg

• Vitamin D (D2 and D3): 80IU

• Ergosterol: 68 mg

• Ergothioneine: 17 mg

Aside from bountiful nutritional components, Lion’s Mane also contains bioactive compounds, such as mushroom polysaccharides, that are responsible for many of its benefits. 

• Hericenones and Erinacines : Unique to Lion’s Mane mushrooms, these bioactive compounds stimulate the production of nerve growth factor (NGF), which is essential for brain repair, regeneration, and the maintenance of healthy neurons. This makes Lion’s Mane particularly beneficial for improving memory, focus, and reducing the risk of neurodegenerative diseases.
  
  

• Polysaccharides/Beta-Glucans : These powerful antioxidants support overall health by boosting immune function and combating inflammation. They also have the potential to improve heart health by helping to lower cholesterol levels and may reduce the risk of cardiovascular disease over time.

Lion’s Mane mushroom has been revered for centuries as a natural brain booster. Today, modern research offers insights into how it supports brain health and cognitive performance. Below, we explore the key benefits supported by scientific studies.

Lion’s Mane stimulates the production of nerve growth factor (NGF) , a protein essential for repairing and regenerating neurons. This contributes to improved memory, sharper focus, and greater mental clarity over time.

• A 2017 study found Lion’s Mane improved object recognition and memory in animal models, pointing to its potential for cognitive enhancement.

• One human trial showed that regular Lion’s Mane supplementation improved cognitive performance in adults aged 50–86 compared to a placebo.

Key takeaway : Lion’s Mane mushroom nutrition facts highlight its role in supporting sharper thinking and enhanced recall, making it a promising natural nootropic.

Research suggests Lion’s Mane may help reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s . Its antioxidant and anti-inflammatory properties protect brain cells from damage caused by free radicals and oxidative stress.

• A 2012 study ranked Lion’s Mane among the top medicinal mushrooms for antioxidant activity, helping to prevent age-related tissue damage.

• Its ability to reduce inflammation may also combat brain fog and fatigue while preserving long-term brain function.

Key Takeaway: By reducing oxidative stress and promoting neuronal repair, Lion’s Mane may help preserve healthy cognition as we age.

Lion’s Mane is unique in its ability to stimulate NGF, which is crucial for nerve repair and growth. This makes it especially valuable for recovering from injuries involving the nervous system.

• One study found Lion’s Mane extract accelerated the growth of new nerve cells, aiding in faster healing after nerve damage.

• Another trial demonstrated improved nervous system repair in animals with nerve injuries treated with Lion’s Mane compared to control groups.

Key Takeaway: Those recovering from nerve-related injuries or looking to improve neural pathways for better processing speed.

Lion’s Mane supports the hippocampus , a region of the brain involved in mood regulation, potentially helping to alleviate symptoms of anxiety and depression.

• A 2015 study on animals noted decreased depressive behaviors and improved blood markers related to mood after regular Lion’s Mane use.

• A 2018 study also suggested its potential as a natural treatment for depressive disorders, though more research is needed to confirm these effects.

Key Takeaways: Unlike some medications, Lion’s Mane has minimal reported side effects, making it a safe choice for long-term mental health support.

Gut health plays a vital role in brain function, as most neurotransmitters are produced in the gut. Lion’s Mane may enhance the growth of healthy gut bacteria (flora), positively impacting both mental and physical health.

• One animal study found that Lion’s Mane supported gut bacteria activity, which in turn boosted immune function and neurotransmitter production.

Key Takeaway: This gut-brain connection highlights how Lion’s Mane benefits the entire body, not just the brain.

While brain health is the main draw, Lion’s Mane also offers additional benefits:

• Boosts Immune Health : Polysaccharides and beta-glucans strengthen the immune system.

• Supports Gut Health : This well-known gut-boosting mushroom may have anti-inflammatory properties that may help reduce digestive issues.

• Improves Heart Health : Beta-glucans may help lower cholesterol and reduce heart disease risk.

• Anti-Cancer Potential : Early research suggests Lion’s Mane may inhibit tumor growth, though more research is needed to understand this application.

Incorporating Lion’s Mane mushrooms into your daily routine is simple and versatile. Here are some easy ways to enjoy its benefits:

• Cooking : Sauté fresh or dried Lion’s Mane with garlic and butter for a flavorful dish with a unique, seafood-like taste.

• Soups and Stir-Fries : Add Lion’s Mane to soups, stews, or stir-fries for a nutritious, brain-boosting twist to your favorite meals.

• Raw mushroom: Lion's mane can be eaten raw or dried and ground to create a raw mushroom powder. 

• Capsules : For convenience, you can take Lion’s Mane in capsule form, ensuring a consistent daily dose.

• Powders : Mix Lion’s Mane powder into smoothies, coffee, or tea to easily add it to your morning routine.

If you plan to use Lion’s Mane supplements, you may want to read “Where to Buy High Quality Lion's Mane.”

• Brewed Tea : For a calming, nourishing drink, brew Lion’s Mane to create a fresh cup of mushroom tea, which offers both mental clarity and relaxation in a simple cup.

Lion’s Mane is considered safe for most people when taken in moderate amounts. However, like any supplement, some individuals may experience mild side effects. It's important to be aware of potential reactions, although they are rare. 

Here are a few possible side effects to watch for:

• Upset Stomach : Some people may experience digestive discomfort, such as bloating, gas, or mild stomach aches, especially when first introducing Lion’s Mane into their routine. This is usually temporary and can often be alleviated by taking the supplement with food.
  
  

• Skin Rash : In very rare cases, some individuals may develop a mild skin rash as an allergic reaction to Lion’s Mane. If you notice any skin irritation after using the supplement, discontinue use and consult your healthcare provider.
  
  

• Interactions with Medications : Lion’s Mane may interact with certain medications, especially those that affect blood pressure, blood clotting, or immune function. If you’re on prescription medications, it’s important to speak with your doctor before starting a Lion’s Mane regimen to avoid potential interactions.
  
  

• Pregnancy and Breastfeeding : As a precaution, it’s recommended that pregnant or breastfeeding women avoid Lion’s Mane unless specifically cleared by a healthcare provider. Although no major risks have been reported, the effects on pregnancy or breastfeeding are not fully studied.
  
  

While side effects from Lion’s Mane are rare and generally mild, it’s always wise to consult your healthcare provider before starting any new supplement, particularly if you are pregnant, breastfeeding, or on medications.

Lion’s Mane mushrooms are low in calories yet packed with essential nutrients. A 100g serving contains approximately 43 calories, 7.6g of carbohydrates, 4.4g of fiber, 2.5g of protein, and 0.26g of fat. 

Additionally, they are a rich source of beta-glucans, providing 2.4g per serving, along with various vitamins and minerals to support overall health.

Yes, Lion’s Mane is generally safe for daily use. Most people experience no side effects, though mild stomach upset or allergic reactions can occur in rare cases. Always consult your doctor if you’re pregnant, breastfeeding, or on medication.

Absolutely! Lion’s Mane is considered a superfood because of its impressive health benefits, including support for brain function, immune health, and nerve repair. Its unique bioactive compounds set it apart from other mushrooms.

Lion’s Mane is best known for enhancing brain health, improving memory, focus, and reducing the risk of cognitive decline. It also supports immune health, gut health, and nerve regeneration.

The main downside is its fragility—fresh Lion’s Mane bruises easily and has a short shelf life. Some individuals may also experience mild side effects, such as digestive discomfort or skin irritation.

Both have unique benefits. Ashwagandha is excellent for stress relief and hormonal balance, while Lion’s Mane is better for cognitive function and nerve repair. They complement each other well when taken together.

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

2. “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/

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

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

6. “Evaluation of Selected Culinary-Medicinal Mushrooms for Antioxidant and ACE Inhibitory Activities” https://www.hindawi.com/journals/ecam/2012/464238/

7. “Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology” https://pubmed.ncbi.nlm.nih.gov/28266682/

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

9. “Effects of amycenone on serum levels of tumor necrosis factor-α, interleukin-10, and depression-like behavior in mice after lipopolysaccharide administration” https://pubmed.ncbi.nlm.nih.gov/26150007/

10. “Erinacine A-Enriched Hericium erinaceus Mycelium Produces Antidepressant-Like Effects through Modulating BDNF/PI3K/Akt/GSK-3β Signaling in Mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855563/

11. “Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake” https://www.jstage.jst.go.jp/article/biomedres/31/4/31_4_231/_pdf/-char/en