Staying Mentally Sharp After 50: The Brain Benefits of Lion’s Mane Mushroom

As we age, maintaining cognitive health becomes increasingly important. Losing mental sharpness can negatively impact quality of life and independence. But science shows that certain natural compounds can help keep our brains nimble and quick. One of the most promising is Lion’s Mane mushroom.

Lion’s Mane mushrooms (Hericium erinaceus) have a long history of use for brain health. In Traditional Chinese Medicine, Lion’s Mane was believed to provide qi (vital energy) and nourish the nerves over 2,000 years ago [1].

In folk medicine, it was renowned for benefits like strengthening memory and calming the nerves. Chinese emperors treasured Lion’s Mane so much that guards were ordered to protect remote mountain areas where the mushrooms grew [2].

In Japan, Lion’s Mane was known as yamabushitake, translating to “mountain priest mushroom.” Buddhist monks drank tea with these mushrooms before meditation to sharpen focus [3].

Modern research has now confirmed many traditional beliefs about Lion’s Mane for cognitive function. Since the 1980s, over 50 studies have demonstrated brain and memory benefits from extracts, compounds, and whole mushrooms [4].

Lion’s Mane isn’t the only natural substance that may support brain health. Compounds like curcumin, bacopa, ginseng, and omega-3s also have promising research behind them. But Lion’s Mane stands out for its ability to increase nerve growth factor, a critical protein for growing and maintaining neurons [5].

The Brain Benefits of Lion’s Mane

Here are some of the top researched brain benefits of Lion’s Mane mushroom

• Promotes Nerve Growth Factor (NGF)

Nerve Growth Factor (NGF) is a protein that stimulates the growth, maintenance, and survival of neurons in the central and peripheral nervous systems [1].

NGF plays a crucial role in neuron health. It supports plasticity, axon guidance, differentiation, and neuroregeneration. Maintaining optimal NGF levels may prevent or slow neurodegeneration [2].

Research shows Lion’s Mane contains two unique compounds – hericenones and erinacines – that stimulate the synthesis of NGF in the brain and throughout nervous system tissues [3].

In one study, oral administration of Lion’s Mane extract significantly increased NGF levels in the hippocampus of mice. The hippocampus plays a major role in memory and learning [4].

By boosting NGF concentration, Lion’s Mane helps neurons grow, communicate, withstand damage, and function at their best – especially in brain regions key for cognition.

• Enhances Memory and Focus

Multiple human trials have found Lion’s Mane improves short-term memory, concentration, and focus – especially in older adults experiencing mild cognitive decline [5].

In a 2016 double-blind, randomized controlled trial, Japanese men and women age 50-80 took Lion’s Mane extract for 16 weeks. The Lion’s Mane group scored significantly higher on cognitive function tests compared to the placebo group [6].

• Protects Against Alzheimer’s Disease

In addition to increasing NGF, Lion’s Mane shows potential to prevent the accumulation of beta amyloid plaques, a hallmark of Alzheimer’s disease [5].

The plaques form when the amyloid beta protein misfolds and clumps together into oligomers that are toxic to neurons [6]. This triggers inflammation which further damages neurons.

Studies have found the bioactive molecules amycenone, hericenone, and erinacine in Lion’s Mane can inhibit the clumping of amyloid beta [7]. By preventing the formation and buildup of neurotoxic oligomers, further damage may be mitigated.

Additionally, Lion’s Mane reduces inflammatory factors associated with amyloid beta plaques, exerting a neuroprotective, anti-inflammatory effect [8].

While more clinical research is still needed, these properties make Lion’s Mane a very promising therapeutic agent for supporting brain health and stopping plaque-related dementia progression.

• Reduces Oxidative Stress and Inflammation

Lion’s Mane contains antioxidant compounds that help protect brain cells from damage caused by oxidative stress [8]. This type of cellular stress contributes to neurodegeneration and cognitive issues as we age.

The anti-inflammatory effects of Lion’s Mane also help support overall brain health. Chronic inflammation can impair learning, memory, and neuronal signaling [9].

How to Take Lion’s Mane

Lion’s Mane supplements are available as capsules, liquid extracts, powders, and whole mushrooms that can be cooked. For cognitive benefits, most research uses daily doses of 1-3 grams of pure mushroom extract.

It’s best to start with a lower dosage and increase slowly over several weeks as your body adjusts. Patience and consistency are important, as benefits may take 2-3 weeks to become noticeable. Some people find taking Lion’s Mane every other day works well.

Of course, consult your doctor before trying any new supplement if you take medications or have a health condition. Overall, Lion’s Mane is considered very safe and side effects are rare. But it’s not recommended for anyone with an autoimmune disease, as it may increase inflammation.

The Bottom Line

Maintaining cognitive function and preventing decline are crucial after 50. Lion’s Mane is an emerging mushroom supplement that can support this goal based on considerable research. With evidence-based benefits for memory, focus, nerve growth, and brain cell protection, Lion’s Mane deserves serious consideration for staying mentally sharp as you age.

References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141260/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2507884/
[4] https://pubmed.ncbi.nlm.nih.gov/18844328/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987239/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950346/