This article will include:
- A basic understanding about the health claims of mushrooms
- An explanation of Lion’s Mane and current research
- Current guidance about dosing and formation
The health benefits of medicinal mushrooms is a pretty hot topic at the moment. Mushrooms are vegetables, yes (and if you’ve read any of my other blog articles, or have a basic grasp if nutrition in general, you’ll be fully aware of the power vegetables have in terms of our general health), but there has been recent claims to suggest that mushrooms can go a lot further into helping our physiological health.
What we do know, is that mushrooms are a type of fungi (which is what puts a lot of people off eating them,-especially neuro-divergents), and that it was the discovery of mushrooms that lead to the production of the anti-biotic Penicillin and the transformation of medicine in 1929. The “spiritual awakening” associated with mushrooms has been well-documented throughout the decades; however, putting aside their cholesterol lowering, and antimicrobial properties, not much mushroom-based research noting other physical health implications has really happened since the mid 20th century, until now. The associated benefits linked to immune and nervous system health, as well as cognitive function, has now drawn-in a vast amount of curiosity on the impact
What the media is saying
Like me, those with a diagnosis of ADHD/ADD may struggle with mental clarity at times, and this can have echoing effects on emotional regularity, mood and wellbeing.
After doing some digging, and trying a few things out for myself, I have come to understand that there are multiple different mushrooms (Shittake, Reishi, Cordyceps, Tremella to name a few). What research is saying is that these little guys have a high consistency of phyto/micro nutrients that can trigger response systems within the body to optimise functionality and mirror medicinal effects of some drugs. If used correctly mushrooms could have the potential to seriously benefit your health. Because of this, suggestions surrounding micro-dosing (supplemental doses of a specific nutrient added to your everyday diet) have been heavily encouraged within recent years in order to ascertain long-term health benefits.
As a consequence of the increase in popularity as well as a popular dislike to taste and texture of mushrooms in general, nutrition companies have begun to fashion a variety of mushrooms in the form of powder, tinctures, capsules, to allow for easy and variable consumption.
The general advice from most companies seems to be to consume 3 daily “doses”or micro-doses, of whatever brand you have decided to purchase your mushrooms from. The dose is suggestive of a more preventative dose (meaning to sustain the effects daily and long-term, even in good health). There are also some companies that suggest higher daily consumption for a more reactive outcome (like when you are ill or want to reduce systemic effects of a particulr ailment). This type of dosing guidance makes sense from a nutritionist point of view, as prevention is always key to optimal health sustenance and it’s a good way of lining up consumption with your daily meal intake if your’re adding your dose to your food, for expample.
Additionally, because these mushroom products are made from natural ingredients and not chemicals, there isn’t as high a risk when it comes to over-dosing. So, as long as you do the research, follow the instructions given to you by your chosen brand, and there’s no notable reaction to what your’re consuming, you should be fine.
However, evidence is still relatively new and lacking in some areas when it comes to mushrooms, and even more so when specifically looking at individuals with cognitive impairments, so it’s wise to take this with a pinch of salt. It’s always important to pay attention to any reactive responses your body may have to supplements you consume so that they’re not having the opposite effect. How much any individual should be taking could be based on a number of variables such as contraindications with certain medication, pre-diagnosed conditions that could alter your current health and as with all nutritional products, awareness of allergies and adverse reactions.
For additional support with dosing, or with any other dietary need, book an appointment with one of our registered nutritionists:
Lion’s Mane
According to research so far, Lion’s Mane (Latin name Hericium erinaceous) takes the cake when it comes to interest and popularity. Claims have been made to suggest serious mental health benefits, and with the mental health crisis ever growing in Western countries, it’s not really surprising that people are turning to nutrients that claims these kinds of results, is it? Based on what we do know, this edible fungus has a long history of use in traditional Chinese medicine due to its neuroprotective and neuro-regenerative properties, so this checks out.
Although this mushroom is rich in macro and micro nutrients that make it an accessible source of nutrition (such as high levels of protein, potassium and fibre), it also has bioactive components such as Antioxidants, Phytosterols Hericerins and polysaccharides and Erinacines that could help to lower cholesterol and fight against cancer and improve cognition. More recent health associations surrounding this mushroom are specifically linked to the latter, with trials tested on animals showing improvements to nervous system regulation, cognitive function, memory and attention span. This is due to its ability to enhance the performance and functionality of neurons within the brain via the Nerve Growth Factor (NGF). As a result of this, research has turned to mental health trials on humans, with some highlighting promise of improvements to mood and behaviour as a result of enhanced performance and reduced stress and anxiety even in healthy individuals.
Taking this into account then, Lion’s Mane could have the potential to aid those suffering with mental health conditions, and the same may apply for those individuals with a diagnosis of cognitive conditions such as ADHD/ADD.
But wait, there’s more ….
“As early as 450 BCE, the Greek physician Hippocrates identified mushrooms as potent anti-inflammatory agents, useful for cauterizing wounds”.
Other documented health benefits of Lion’s Mane include improvements to immune health due to high Vitamin C content, anti-inflammatory and antioxidant responses which can also help to improve circulation around the body and help blood flow to tissue and cels, crucial for productivity, healing and growth. Some of these mushroooms boast energy provision, and even boosts in hair, skin and nail vitality.
So, there you have it; a vegetable that if taken regularly may not only improve physical health, but amy also have the ability to sustain and improve cognitive function and productivity as well as nervous system regulation and mood. Even for someone that may not necessarily have any obvious cognitive impairments or serios health concerns, this screams try me. However, some of the research we have to date shows mixed results. Hopefully, further research will provide a more conclusive answer, ut the takeaway so far seems to be that this p0werful source of nutritents could positively effect your health in many ways. and although the magnitude of results is limited, especially for those with a diagnosis of cognitive impairments, it doesn’t seem to come with a lot of risk, and therefore it may be worth giving it a go to see if it can positively influence your day-to-day life.
References:
Vikineswary Sabaratnam, Wong Kah-Hui, Murali Naidu, Pamela Rosie David, Neuronal Health – Can Culinary and Medicinal Mushrooms Help?, Journal of Traditional and Complementary Medicine, Volume 3, Issue 1, 2013, Pages 62-68, ISSN 2225-4110, https://doi.org/10.4103/2225-4110.106549.
Exploring the Science Behind Lion’s Mane Mushroom – MDPI Blog
2017, Kevin Spelman, PhD, MCPP Journal Compilation ©2017, AARM DOI 10.14200/jrm.2017.6.0108
Docherty S, Doughty FL, Smith EF. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients. 2023 Nov 20;15(22):4842. doi: 10.3390/nu15224842. PMID: 38004235; PMCID: PMC10675414
Nagano M, Shimizu K, Kondo R, Hayashi C, Sato D, Kitagawa K, Ohnuki K. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010 Aug;31(4):231-7. doi: 10.2220/biomedres.31.231. PMID: 20834180.
Aloe L, Rocco ML, Balzamino BO, Micera A. Nerve Growth Factor: A Focus on Neuroscience and Therapy. Curr Neuropharmacol. 2015;13(3):294-303. doi: 10.2174/1570159×13666150403231920. PMID: 26411962; PMCID: PMC4812798.
Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds Mendel Friedman, Journal of Agricultural and Food Chemistry 2015 63 (32), 7108-7123, DOI: 10.1021/acs.jafc.5b02914
Disclaimer: The views and opinions expressed in this blog post are those of the author and do not necessarily reflect the official policy or position of any professional organization or guidelines. The information provided is for educational and informational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your therapist or other qualified health provider with any questions you may have regarding a medical or mental health condition.