Brain fog is a common symptom of perimenopause and menopause but can lion's mane supplements help?
Lion’s mane is a type of white, fluffy mushroom that gets its name from its resemblance to… a lion’s mane!
Packed with antioxidants and anti-inflammatories, lion’s mane is available in supplement format in teas, capsules, powder and gummies, and is thought to benefit anxiety and cognition. It is therefore often marketed as a supplement for perimenopausal and menopausal brain fog.
RELATED: How to beat menopausal brain fog
How does lion's mane work?
Lion’s mane contains bioactive compounds that have antioxidant and anti-inflammatory effects. More specifically, it contains hericenones and erinacines, which may have neuroprotective effects. The two compounds stimulate the release of nerve growth factor, which supports memory.
Hericenones and erinacines have also been suggested as potentially being responsible for reduced depressive symptoms [1, 2].
RELATED: Am I depressed or menopausal?
How effective is lion’s mane?
In a review of the results of 34 studies on the effects of mushrooms on mood and neurocognitive health, only lion’s mane mushroom appears to offer any benefits to cognition or mood following supplementation, and only in older age groups, following long durations, and at high doses [3].
Significant benefits in cognitive function have been observed with dose sizes of at least 3 g/day and durations of 12 weeks or more [4, 5].
What are the side effects of lion's mane?
There are no studies evaluating the side effects of lion’s mane on humans but it is generally considered safe [6].Any side effects are thought to be mild and include abdominal discomfort and nausea.
Who can take it?
You should avoid taking lion’s mane if you are pregnant or breastfeeding as there isn’t enough research into the safety of taking it at these times. Similarly, there is a lack of information regarding contraindications so you should speak to your healthcare professional for personalised advice before taking lion’s mane.
Lion’s mane has anticoagulant properties so you should stop taking it before any planned surgery.
You should not take lion’s mane if you are allergic to mushrooms.
RELATED: Do I need to stop HRT before surgery?
What’s the bottom line?
The most effective evidence-based treatment for perimenopausal and menopausal symptoms is HRT because it targets the underlying cause – low hormones. Also, HRT is bone, heart and neuro-protective, and reduces all-cause mortality by 30% [7].
Any herbal supplement should be chosen with care – they are not tested and regulated in the same way as medications and the purity and quality of ingredients can’t be guaranteed.
