Does lion's mane improve memory?

By Marita Radloff, MS, RDN · Registered Dietitian Nutritionist

Published July 17, 2026 · Last reviewed July 17, 2026 · 11 min read

Does lion's mane improve memory in humans? Human studies have shown positive results, but it's still unclear whether lion's mane should be included in your supplement regimen. We'll break down the science behind lion's mane, review the research, and answer whether lion's mane is something you should add to your daily life.

Lion's mane, also known as Hericium erinaceus or yamabushitake, has been used in traditional medicine and cooking for centuries. Lion's mane has recently gained traction for its potential to improve memory and other cognitive effects, such as alleviating depression, anxiety, and brain fog. Most of the buzz has come from animal and in vitro studies showing positive effects.

What lion's mane is and why people take it

Lion's mane extract has recently been added to drinks and supplements for its purported health benefits. However, lion's mane has been used for centuries in Asian cooking and traditional medicine. Lion's mane is an edible mushroom, also known as Hericium erinaceus, and is found extensively in East Asian countries. It was used as a traditional herbal medicine for centuries before becoming popular in Western countries for its health-promoting effects.

Lion's mane is rich in bioactive compounds, including phenolic acids, polysaccharides, and terpenoids, specifically hericenones and erinacines. These compounds have been shown to cross the blood-brain barrier and promote the synthesis and secretion of nerve growth factor. In some animal studies, lion's mane has demonstrated anti-neuroinflammatory and neuroprotective properties.¹ These and other studies have generated interest in whether lion's mane has the same effect in humans.

Companies and consumers have pounced on the new lion's mane research and are adding lion's mane to supplements, including carbonated drinks, powders, and teas, marketing them as improving memory and reducing brain fog. These signs and symptoms are common today, with many finding their memory lacking. Brain fog is a common symptom of perimenopause and menopause, making lion's mane an ideal compound to include in supplements marketed toward women in this life stage.

Why lion's mane is studied for memory and brain health

Lion's mane has attracted interest for its bioactive compounds and numerous health-promoting properties. It's particularly rich in terpenoids — naturally occurring organic compounds with a wide range of pharmacological activities, including antiviral, anti-inflammatory, antibacterial, anticancer, and hypoglycemic effects (meaning they lower blood sugar naturally).

Lion's mane also contains phenolic compounds, potent antioxidants that scavenge reactive oxygen species and stimulate antioxidant enzymes. These compounds help protect against cancer-causing compounds and inflammation. Lion's mane also exhibits antimicrobial activity against bacterial and fungal pathogens, which may be useful for combating antibiotic-resistant infections.²

Lion's mane is studied for memory because of how its compounds behave in the lab, not because a human brain benefit has been established. In cell and animal models, two terpenoids appear to stimulate nerve growth factor (NGF), a protein involved in the growth and maintenance of neurons: hericenones, found in the fruiting body, and erinacines, found in the mycelium. Erinacines can cross the blood-brain barrier in these preclinical models, which is part of why researchers find the compound biologically plausible as a cognitive agent.

It is important to be precise here. These NGF and neuronal-growth findings come almost entirely from laboratory and animal studies.³ Biological plausibility is not the same as a proven effect in people, and no human trial has shown that taking lion's mane raises NGF in humans.

Hericenones have shown potential to improve memory and cognitive function, making them of interest for nootropic products.⁴ Hericenones and erinacines also exhibit anti-inflammatory and antimicrobial properties. Both can modulate key inflammatory pathways that contribute to neuroinflammation, chronic systemic inflammation, and other autoimmune diseases. Ergothioneine is another potent amino acid found in lion's mane that can neutralize ROS and reduce oxidative stress in neuronal cells.

Many of these positive outcomes have been observed in preclinical studies, including in vitro and animal studies. More human studies are needed to determine whether these compounds actually make a difference. It's also important to remember that all brains age differently and are meant to age; you are not meant to have the same mental sharpness at 20 as at 70. Our habits, lifestyle, and genetics all play a role in how our brains age, and a supplement can't reverse years of damaging patterns, despite what marketing might try to sell you on.

Memory, focus, and brain fog are not the same outcome

Lion's mane is often marketed to those experiencing brain fog, difficulty focusing, or memory loss. But these are not the same. They each have distinct signs and symptoms and may arise from different disease states or simply from aging. Claiming that lion's mane can address all of these is a generalization that fails to distinguish among them.

Brain fog is often used to describe a subjective experience of perceived cognitive dysfunction. It can vary from person to person, with some reporting short-term memory loss, forgetfulness, or difficulty thinking. Brain fog also lacks a widely accepted medical definition, since it can look different for different people. Those with brain fog may report feeling tired, "fuzzy in the head," or having difficulty concentrating on tasks.

It can also affect your mood, leaving you feeling down. Those experiencing brain fog might be forgetful and often can't remember what they were doing. Brain fog is more closely aligned with feeling like your attention and processing speed are slowed down, rather than just short-term memory loss.

Brain fog is different from memory loss that may arise from a degenerative disease or aging. As you age, you tend to lose some short- and long-term memory because of degeneration in your brain. This is normal, but it also depends largely on genetics, lifestyle factors, and the age at which loss begins. Memory loss is not the same as brain fog because brain fog encompasses many signs and symptoms, not just memory loss.

What human research actually shows

There has been very limited research on humans to determine whether lion's mane can impact cognitive decline, memory, and overall cognitive performance. There have been several lab and animal studies with positive results, but human research has been very limited in sample size and duration.

Study	Population, form and dose, duration	What it showed	What it does NOT prove
Mori 2009	Adults 50 to 80 with mild cognitive impairment; small placebo-controlled trial. Four 250 mg tablets three times daily for 16 weeks.	Cognitive improvement during supplementation, with a sharp decline in improvement after stopping.	Benefit in healthy adults, lasting effect (gains faded after stopping), or dementia prevention.
Docherty 2023	Healthy young adults; 28-day supplementation with 1.8 g of H. erinaceus.	Possible processing-speed improvement and reduced subjective stress with a single dose.	Memory improvement; study was small and in young adults.
Surendran 2025	Healthy adults; acute (single-dose) randomized trial. 3 g of H. erinaceus fruiting body extract.	No significant overall cognitive or mood improvement vs. placebo. Possible task-specific effects only.	General cognitive enhancement or memory benefit.
Saitsu 2019	Cognitive-function trial in older adults. 0.8 g of powdered fruiting body four times daily, for 12 weeks.	Reported improved cognitive measures across three cognitive tests.	Only older adults studied; some generalizations made about cognitive effects.

Laboratory and animal research

Many animal studies have examined the effects of lion's mane on cognitive decline, memory improvement, and neuroinflammation. In mice with Alzheimer's disease, one study found that lion's mane reduced neuroinflammation.⁵ Other studies have reported improved insulin sensitivity, reduced systemic inflammation, and improved gut balance.⁶

Preclinical cell-based studies have shown the anti-inflammatory potential of lion's mane, including effects on neurocognition.⁷ Even though terpenoids in lion's mane have been shown to stimulate nerve growth factor and promote neuronal growth in a preclinical setting, this doesn't necessarily mean lion's mane is the panacea for cognitive decline. Just because animal and cell-based studies are promising doesn't mean these findings translate to humans. Most of these findings haven't translated to human trials.

Human trials

There have been several animal and in vitro trials examining lion's mane's effects on cognitive function, but human studies have been limited. A 2022 study led by Grozier examined cognitive function and mood in healthy young adults.⁸ It gave participants a single daily dose of almost 2 g for 28 days and had them complete a memory task. Over the course of the study, participants performed the task significantly faster than before the trial began. However, because the study didn't have participants perform any other tasks, the assumption that lion's mane can help with any memory task can't be made. The study also found that participants reported less stress than the placebo group.

This was the first study to demonstrate cognitive benefits from lion's mane in healthy young adults and may suggest that ingesting lion's mane increases brain-derived neurotrophic factor (BDNF). In an animal study led by Vigna, lion's mane extract supplementation increased BDNF and enhanced memory and mood.⁹ Despite these positive implications, they are just that. The study was very small and can't be used to recommend taking lion's mane to improve memory and mood.

Mori et al. examined adults between the ages of 50 and 80 with mild cognitive impairment.¹⁰ They were given 250 mg tablets of lion's mane three times a day for sixteen weeks, while the other group received a placebo. The researchers checked in with the participants at weeks 8, 12, and 16 to have them complete a cognitive function scale. The lion's mane group showed significant cognitive improvement, but cognitive scores dropped significantly after a month off the supplement by the time the study was completed. There were no adverse effects among the men who participated. This study provides an example of how those with cognitive impairment may benefit from taking higher doses of lion's mane. But it doesn't answer whether it can improve memory in younger and middle-aged people, and the study was small.

A 2025 study led by Surendran examined whether lion's mane could improve cognitive performance and mood compared with a placebo.¹¹ Eighteen healthy participants aged 18 to 35 years were assessed at baseline and 90 minutes after consumption. The researchers evaluated working memory, psychomotor skills, attention, information-processing speed, mood, and executive function. There were no significant effects on global cognitive function or mood, but they did find improved performance on a pegboard test 90 minutes after ingesting lion's mane. This study might have been too ambitious in its scope, but it does show that lion's mane improved performance on a concentration-related skill.

Another study conducted in 2019 by Saitsu and other scientists included three tests for healthy participants with normal cognitive function who took lion's mane for 12 weeks: a visual retention test, a mini-mental state examination (MMSE) used to diagnose cognitive decline, and a standard verbal paired-associate learning test (S-PA).¹² The study found that longer lion's mane use was associated with greater improvement in cognitive function, especially on the MMSE. It also reported that lion's mane prevented deterioration of short-term memory and improved performance across the three tests. The study hypothesized that lion's mane might facilitate the transmission at existing neural synapses by regulating their responses. This could help treat dementia and cognitive decline, but more studies are needed.

Dosing in research and real-world use

Dosing in human studies has ranged from 1,000 mg to 3,000 mg. There isn't a standard dosing protocol for lion's mane studies or for the general population. Determining an exact dose is also tricky because different parts of the mushroom are used across studies. Extraction methods also vary, affecting bioavailability and purity.

Dosing has varied widely in human trials involving lion's mane. The lowest dose in a human study was four 250 mg tablets, administered three times daily.¹⁰ The highest was 3,200 mg daily,¹¹ with other human studies ranging from 2,000 mg to 3,000 mg.¹⁴

Long-term human studies are needed to determine appropriate dosing and establish guidelines. The research conducted so far has shown that most people can tolerate up to 3,000 mg per day, but that doesn't mean that's the appropriate dose for everyone.

How long it takes to notice anything

Human trials for most supplements range from 24 hours to years. For lion's mane, the typical human study lasts about 4 weeks. One study tested humans after just 90 minutes, but most human studies focus on long-term effectiveness. Most participants noticed improvements after a month of taking lion's mane supplements.

Most human trials examined how lion's mane affected people after a set period, typically one to two months. A 2023 study led by Docherty had adults take 2 g of lion's mane for 28 days, and participants then completed a memory task.¹⁴ They found that the memory task was completed more quickly than at the start of the study. They also found that participants reported less stress after the 28-day period.

In a 2009 study, Koichiro Mori and his team of scientists gave adults four 250 mg tablets of lion's mane three times a day for sixteen weeks and checked in at weeks 8, 12, and 16 to have them complete a cognitive function scale. The lion's mane group showed significant cognitive improvement. However, after the lion's mane was discontinued, researchers found that cognitive scores dropped significantly after a month off the supplement.

A 2025 study led by Surendran shortened the typical month-long wait to assess improvements and instead tested participants 90 minutes after consuming lion's mane. They found improved performance on a focus test but no improvements in processing speed, mood, cognitive assessments, or psychomotor skills.

The 2019 study by Saitsu in Japan included three tests for healthy participants with normal cognitive function who took lion's mane for 12 weeks. The study found that the longer lion's mane was taken, the greater the improvement in cognitive function, especially on the MMSE. It hypothesized that lion's mane might facilitate the transmission at existing neural synapses by regulating their responses. This could help treat dementia and cognitive decline, but more studies are needed.

What people notice and what they don't

Lion's mane and other mushrooms have been used for centuries for their high levels of beneficial bioactive compounds. Anecdotally, people taking lion's mane have reported feeling more relaxed and less stressed, with improved sleep, better memory recall, and fewer depressive symptoms. However, most of these effects haven't been thoroughly studied in humans.

Recent human studies have reported that participants improved their focus over 28 days while performing a pegboard test. Studies also reported improved cognitive function and increased processing speed. These effects are likely task-specific, so we are not sure whether they would translate to other tests or performances.

Regarding mood, some participants reported lower stress, while other studies didn't show any improvement in mood. Lion's mane is often hailed as a mood booster, but this hasn't been consistently shown in human trials.

Interestingly, none of the studies focused specifically on memory improvement. Most of the marketing for lion's mane supplements emphasizes improved memory, yet none of the studies found that memory was affected when taking lion's mane.

Safety, side effects, and population cautions

Lion's mane is generally well tolerated in short-term studies, with few reported adverse effects. However, we lack long-term data on side effects and medication interactions.

In human studies, lion's mane has been well tolerated, with few to no side effects reported. It's also generally recognized as safe (GRAS). However, no studies have examined potential side effects of short- or long-term use. It's important to remember that supplements aren't regulated like prescription drugs, so manufacturers can put whatever they want on the label. The FDA hasn't tested lion's mane mushroom products to confirm they contain the ingredients listed on their labels. Look for a third-party-tested supplement to confirm that the listed ingredients are present.

Lion's mane has been used for centuries, but ancient Chinese texts don't document whether anyone experienced adverse reactions. To date, no human studies have examined side effects from taking lion's mane. There have been anecdotal reports of side effects, including nausea, gastrointestinal distress, and skin rashes after taking lion's mane supplements.¹³ But without research, we can't determine whether there are any adverse effects in the general population. There's also a lack of data on medication interactions. Speak with your provider before starting a lion's mane regimen.

Who should be cautious

While we don't have studies on the side effects of lion's mane, we do know that certain populations should avoid taking it altogether. If you have a mushroom or mold allergy, are pregnant or nursing, have diabetes, or are taking a blood thinner, you should avoid taking lion's mane.

If you have a mushroom allergy or are sensitive to mushrooms, you should avoid lion's mane. There have been reports of people with mushroom allergies taking lion's mane and becoming ill.¹³

It's unknown whether taking lion's mane could affect a pregnancy or pass into breast milk. If you are pregnant or nursing, talk with your healthcare provider before starting lion's mane.

A 2013 animal study conducted in China by Liang has shown that lion's mane can decrease blood glucose levels and increase serum insulin levels.¹⁵ This can cause medication interference if you have diabetes and take medications for it. These studies have not been conducted on humans.

Another animal study led by Poniedziałek showed that lion's mane may have blood-thinning properties. If you have a bleeding disorder or take a blood thinner, you should avoid taking lion's mane, as it may cause bruising and slow blood clotting. If you are having surgery soon, you should also avoid taking lion's mane for at least two weeks before your surgery.

Regulatory status in the United States

Lion's mane has GRAS status when consumed in food or as a supplement. However, no studies have examined side effects. It's currently marketed as a dietary supplement rather than a pharmaceutical drug, given the limited data from human studies.

Several rodent studies have demonstrated its safety, but more long-term human studies are needed to confirm these findings and establish dosage guidelines. Supplements aren't regulated by the FDA like drugs, so consider the risks before taking one.

Why lion's mane supplements are hard to compare

Lion's mane supplements have become mainstream, but determining which is best for you can be tricky. They come in different forms and from various parts of the mushroom, making it difficult to know which is best.

If you are interested in taking lion's mane, you might be wondering which supplement is best for you. Two lion's mane products with the same milligram count on the label can deliver very different compounds, which is why dose alone tells you little.

The differences come from three things: which part of the mushroom is used, how it was extracted, and whether the label reports the compounds that matter. There are also different types: liquid extracts (tinctures) and capsules containing dried powder or extract.

The fruiting body and the mycelium are not interchangeable. The fruiting body, the shaggy white part, is higher in beta-glucans associated with immune and gut effects. The mycelium, the root-like network, is where erinacines concentrate. A supplement grown on grain often includes leftover starch from that grain, which can inflate the stated weight without adding active compounds. A high milligram number on a grain-grown mycelium product may reflect filler more than mushroom.

There's also the issue of active compound percentages. Since there isn't a dosing guideline for lion's mane, we don't know exactly how much you need per day to have an effect. Supplements will list active compound percentages on the label, but it's hard to determine whether 10% polysaccharides or 10% beta-glucans is best for you.

Liquid tinctures of lion's mane are made by steeping mushrooms in water, alcohol, or both to extract soluble compounds. They can be taken directly or added to a cold beverage. These are considered the most bioavailable of lion's mane supplements because the compounds are already dissolved, unlike powders or capsules. Depending on the extraction method, they might have a higher concentration of compounds. However, they can have a bitter taste, so some don't enjoy this form of lion's mane.

Capsules and powders are easier to take, especially on the go. They're filled with dried lion's mane powder, which can be made from whole mushrooms or from other blends of mushroom parts. This can make it tricky to know which part of the mushroom you are consuming, since different parts have different effects.

Because supplements are not verified for content by the FDA, third-party testing is the practical safeguard. A product with a certificate of analysis has been checked by an outside lab for what it actually contains. Without one, the label is a claim, not a confirmed fact.

Common misconceptions about lion's mane

The claims that lion's mane dramatically improves memory and prevents neurodegenerative diseases like Alzheimer's disease have been largely overblown. The human trials released so far haven't shown much promise. There is a lot of preclinical research from in vitro and animal studies, but this doesn't prove that lion's mane should be taken regularly to prevent memory loss.

With the rise of Alzheimer's disease and Parkinson's disease, it's no wonder so many people are flocking to take a supplement that will help them avoid developing these diseases. Lion's mane is marketed to target memory loss and improve cognitive function, but so far there has not been enough clinical research to support recommendations. In vitro and animal studies have shown promise, but they're not enough to claim that lion's mane is a quality supplement for memory loss and cognitive function.

The human studies released so far have shown mild improvements in cognitive function but provide very little data on memory improvements. We also lack high-quality data on whether lion's mane can prevent dementia, Alzheimer's disease, or Parkinson's disease. The bottom line is that more research is needed to make a recommendation.

Lion's mane compared with other cognitive supplements

Lion's mane is typically paired with other nootropics, or "brain boosters" — substances that purportedly improve cognitive functions such as focus, motivation, memory, and creativity. These range from commonly used supplements like caffeine to prescription medications for ADHD.

Nootropics are having a huge moment in the supplement space, and lion's mane is no exception. Lion's mane doesn't have as much clinical data to support its claims as other nootropics.

Ashwagandha, one of the most popular nootropics, is a traditional Ayurvedic herb used as an adaptogen to reduce stress and anxiety. Studies show it may lower cortisol, a stress hormone, and support better sleep. Lion's mane targets cognitive health, whereas ashwagandha is meant to calm the body. Another well-known herb is ginkgo biloba, which is among the most researched supplements for memory. Studies have shown it can improve blood flow to the brain and therefore reduce memory issues. Lion's mane doesn't improve circulation, but it has been shown to potentially promote neurogenesis. Bacopa monnieri is another adaptogenic herb that may enhance memory, but its effects take longer and it also needs more human research.

Where lion's mane fits in a broader brain health approach

Many people are curious and excited about adding supplements to improve their health. This includes lion's mane, with many turning to supplements to support brain health and cognitive function. But with limited research, it's not possible to make a generalized recommendation that everyone take lion's mane. For broader context on longevity and healthy aging, see our longevity medicine overview and evidence-based longevity supplements guide.

Lion's mane is becoming mainstream, with many people including more supplements in their diet than ever before. As neurodegenerative diseases rise, many are seeking ways to avoid cognitive decline. But instead of evaluating the clinical claims from human studies, they might be swayed by marketing tactics and add supplements to their routines that don't necessarily live up to the hype.

Lion's mane may be beneficial for brain health, but there is simply not enough research to recommend taking it every day. Instead, focusing on fundamental health habits might be a better use of your time. Prioritizing sleep and sleep hygiene by getting at least 7–8 hours of sleep per day is likely to do more for your brain health than taking lion's mane.

Including nourishing meals with balanced macronutrients — protein, healthy fats, and carbohydrates — will improve your overall health. Physical activity has been shown to significantly improve your brain health, so focusing on it instead of just taking supplements to cover your bases is more important. Other things you can do to improve your brain health include meditating or engaging in a mindful cognitive practice, like journaling.

Clinical perspective

Lion's mane is an emerging compound with limited but growing evidence supporting cognitive function. More human research is needed, but preclinical studies are promising. With its neuroprotective properties, lion's mane may be recommended in the future to help prevent cognitive decline.

Although lion's mane is not new to humans and is heavily marketed as an important tool to combat memory loss, human evidence simply isn't available to recommend taking it. For those already diagnosed with a degenerative disease, it's important not to rely on supplements to improve symptoms. But it also doesn't hurt to add these to your regimen if your physician is on board.

We still have many more years and trials to go before we can determine whether lion's mane is worth your money and whether it should be included to combat memory loss and cognitive decline. It has promising research behind it, but more human trials are needed.

Bottom line

Lion's mane has been used for centuries in Asia and is now becoming popular in the West as a dietary supplement. Completed in vitro and animal studies have shown promise in addressing cognitive decline, but most haven't examined memory loss. These studies also demonstrated that lion's mane can affect NGF, which could be a powerful tool in the fight against neurodegenerative diseases.

Current human evidence doesn't strongly support taking lion's mane for short- or long-term memory improvement. It also doesn't strongly support claims that it improves brain health, prevents dementia, or improves mood. There are very few reported side effects of lion's mane, but those with a mushroom allergy, those who are pregnant or nursing, or those who are on blood thinners or diabetes medications should avoid taking lion's mane.

The supplement form varies, from liquid to capsules, with milligram amounts varying by the part of the mushroom. When looking for a lion's mane supplement, be sure to choose one that is third-party tested, since supplements aren't regulated by the FDA.

Frequently asked questions

Can lion's mane increase nerve growth factor (NGF) in humans?

This has not been proven. As of 2025, the evidence that lion's mane raises nerve growth factor comes almost entirely from laboratory and animal studies. Its compounds (hericenones and erinacines) can stimulate NGF in those preclinical models, but no human trial has shown that taking lion's mane raises NGF in people. Biological plausibility is not the same as a demonstrated human effect.

Does lion's mane help brain fog or mental clarity?

There is no strong human evidence that it does. Brain fog is a subjective experience with no standard medical definition, and lion's mane has not been tested against it directly in a well-designed human trial. Some users report feeling clearer or less stressed, and a 2023 trial in healthy young adults suggested a possible reduction in subjective stress, but subjective reports are not the same as a measured effect. Treat clarity claims as unproven for now (as of 2025).

Can lion's mane interact with medications?

Possibly, but human data is lacking. Animal studies suggest lion's mane may lower blood glucose and may slow blood clotting, which raises a theoretical concern for people taking diabetes medication or anticoagulants. No human studies have confirmed these interactions, and none have mapped its effects against common prescriptions. Talk to your clinician before combining it with any medication, and stop it well before scheduled surgery.

Does lion's mane improve memory in healthy adults?

Not on current evidence. The trials in healthy adults are small and short, and they have not shown a consistent memory benefit. A 2023 study in healthy young adults found a possible improvement in processing speed rather than memory, and a 2025 single-dose trial found no significant overall cognitive gain versus placebo. The one trial showing clearer cognitive improvement was in adults with mild cognitive impairment, not healthy adults, so it does not answer this question.

Is lion's mane better as an extract, a powder, or a whole mushroom?

Evidence is very limited, but given the extraction process, it's best to take lion's mane as a liquid extract or tincture. Liquid extraction ensures that more of the biochemical properties are left intact.

Is lion's mane a psychedelic?

No, lion's mane is not a psychedelic like some other mushrooms. It also has no stimulant properties and doesn't affect how your body feels. It does not cause jitteriness or affect your heart rate.

Can lion's mane prevent dementia or Alzheimer's?

No, lion's mane has not been shown to prevent dementia or Alzheimer's disease. However, in vitro and animal studies have been promising, showing that lion's mane may help regrow and repair neural pathways. It also contains phenolic compounds, potent antioxidants that can help protect against inflammation, one of the leading suspected causes of neurodegenerative diseases.

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