Lion's mane for menopause brain fog: what the research says
Short answer: Lion's mane is an edible mushroom popular for focus and memory. The best known human trial is small: 30 Japanese adults aged 50 to 80 with mild cognitive impairment improved on a cognitive scale over 16 weeks, and the gains faded after they stopped. There are no trials in perimenopausal women specifically, so it is a reasonable thing to try, not a proven fix.
Lion's mane is everywhere: in coffee blends, gummies, capsules and powders, often sold as a brain booster. Here is what the research supports so far.
What it is
Lion's mane (Hericium erinaceus) is a white, shaggy mushroom eaten in East Asian cooking and used in traditional practice. Laboratory and animal studies suggest compounds in it may support nerve growth factor, a protein involved in the growth and maintenance of nerve cells. That is the reason for the interest. Lab and animal results do not always carry over to people.
What the human studies show
- The 2009 trial. 30 adults aged 50 to 80 in Japan with mild cognitive impairment took lion's mane or a placebo for 16 weeks. The lion's mane group scored higher on a cognitive function scale at weeks 8, 12 and 16. Four weeks after stopping, scores had dropped again. (Mori et al., Phytotherapy Research, 2009)
- Later small studies in healthy adults have had mixed results, with some showing small improvements in speed on certain tasks and others showing little difference.
None of these were in women going through perimenopause, and none were large. So far the evidence is promising but early.
Is it safe?
Lion's mane is generally well tolerated in studies. Some people get stomach upset. Avoid it if you are allergic to mushrooms. Ask your doctor first if you take blood thinners or diabetes medication, are pregnant or breastfeeding, or have a planned surgery.
Buying tips
- Check whether the product uses the fruiting body or mycelium grown on grain, which can be mostly grain.
- Look for a brand that publishes third party testing or a Certificate of Analysis.
- Coffee blends often contain very little; check the amount per serving.
How to tell if it helps you
Score your memory and focus before you start and weekly for eight weeks. The free 90 Day Word Log does this in two minutes a week.
Related reading
- Bacopa monnieri: traditional use and what the research says
- Supplements for perimenopause brain fog: how to choose
Sources: Mori et al., Phytotherapy Research, 2009. This article is for information and is not medical advice.