Lion’s Mane Mushroom for Menopause
Increasingly, the medicinal mushroom, Lion’s Mane is playing its part as a worthy natural support for the menopause.
Lion’s Mane now has mounting studies* which demonstrate its ability to aid with a spectrum of menopausal symptoms; from brain fog to muscular aches and pains.
What Exactly Is Lion’s Mane?
Lion's Mane, or Hericium erinaceus, is an edible medicinal mushroom that has been used traditionally in Asian medicine.
Gaining attention in recent years, this medicinal mushroom has attracted scientific interest because it contains naturally occurring compounds called hericenones and erinacines. These have been studied* for their potential effects on nerve growth factor, which is important for neuronal health and neuroplasticity.
Laboratory studies* has shown that compounds found in Lion's Mane may stimulate neurotrophic pathways, which has led scientists to investigate whether these effects could translate into benefits for human cognition and healthy brain ageing.
Why Menopausal Women May Benefit from Lion’s Mane
Midlife can bring a combination of hormonal changes, disrupted sleep, increased stress and changes in mood and concentration.
Many women notice changes during menopause, including difficulty concentrating, forgetfulness and memory lapses, mental fatigue or "brain fog", changes in mood and emotional wellbeing, and feeling less mentally sharp.
Interestingly, one small randomised controlled trial* specifically investigated Lion's Mane in 30 women and looked at menopausal symptoms, depression, sleep quality and general complaints.
After four weeks, the Lion's Mane group showed reductions in depression, irritability and anxiety, alongside improvements in mood. Whilst this is positive, it doesn’t mean that Lion's Mane "treats menopause". It does, however, indicate its potential role in supporting cognitive and emotional wellbeing during this stage of life.
The Evidence So Far
1. Memory & Cognitive Function
This is where some of the more intriguing human research can be found.
An early double-blind, placebo-controlled trial studied* 30 adults aged 50 - 80 with mild cognitive impairment. Participants taking Lion's Mane for 16 weeks showed significantly higher scores on a cognitive function scale at weeks 8, 12 and 16 compared with placebo.
Another 12-week randomised, double-blind, placebo-controlled study* found improvements in Mini Mental State Examination (MMSE) scores in people taking Lion's Mane compared with placebo.
The conclusion on cognitive function and memory? Lion's Mane may support aspects of cognitive function, but it is far too early to describe it as a treatment for cognitive decline or dementia.
2. Brain Fog & Cognitive Performance
"Brain fog" includes word-finding difficulty, lack of mental clarity and difficulty concentrating.
Because Lion's Mane appears to interact with pathways involved in neuronal growth and neuroplasticity, researchers are interested in whether it could support the brain's ability to maintain healthy communication between nerve cells.
Some human studies* have reported improvements in cognitive measures, while others have found little or no effect. Research is still evolving in this area, but Lion’s Mane shows promise as an aid for brain fog symptoms.
The most interesting area of research studies* is attention and cognitive performance. A 2023 double-blind, placebo-controlled pilot study gave 41 healthy adults either Lion's Mane or placebo for 28 days. Following a single dose, the Lion's Mane group performed faster on a task which assesses aspects of attention and executive function.
3. Mood & Emotional Wellbeing
The 2010 randomised controlled trial* involving 30 women found that four weeks of Lion's Mane intake was associated with a reduction in depression scores. Some measures relating to anxiety and irritability also moved in a favourable direction, although not every measure was statistically significant.
Lion's Mane compounds have been investigated for their effects on neurotrophic factors and pathways involved in neuronal health. Preclinical research has also explored relationships with inflammation, neuroplasticity and brain-derived neurotrophic factor.
Research is in its early stages, but it provides an interesting basis for further investigation into its potential role in emotional wellbeing.
Why Lion's Mane?
Lion's Mane is now relevant to the menopause conversation because it sits at the intersection of several areas of modern brain research: memory and cognitive function, brain fog and cognitive performance, and mood and emotional wellbeing.
How Much Should You Take?
Commonly studied amounts of Lion’s Mane include:
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500 - 1,000 mg per day of extract, a reasonable starting range for a concentrated extract.
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Some studies have used up to 3 g per day, often divided into doses.
The number of active compounds can vary significantly between products, so it is important to look at the type and concentration of the extract rather than focusing solely on the total milligram amount.
To Summarise
Lion’s Mane is one of the more interesting medicinal mushrooms currently being investigated for cognitive function, mental clarity, mood and healthy brain ageing.
During menopause, concentration can feel harder, memory less sharp, and mood changes and mental fatigue can become more noticeable. Lion's Mane could potentially offer support, although more research is needed to understand its effects fully.
As with any supplement, people taking medication or managing an existing medical condition should speak with a healthcare professional before starting supplementation.
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Lion’s Mane studies
