Lion's Mane and BDNF: A Research Overview
We’ve all had days where it feels like our brains are running on Internet Explorer. It can be funny sometimes, but at others, it can be so frustrating that we start wishing for a pill that would help our brains snap right back into focus.
But what if there really was such a pill? Lion’s mane might not instantly level up your brainpower, but if you take it consistently, it may help clear up your thoughts, sharpen your memory, and even balance your mood. The secret? A little compound called brain-derived neurotrophic factor.
What Is BDNF?
Brain-derived neurotrophic factor (BDNF) is one of the most important proteins in your brain’s long-term performance plan. BDNF helps neurons grow stronger, communicate better, and form new connections. In science-speak, it promotes neuroplasticity, which is your brain’s ability to adapt and learn.
This matters for everything from remembering where you put your glasses to bouncing back from stress or injury. Research shows that low levels of BDNF, opens in a new tab are linked to a laundry list of brain-related concerns: depression, anxiety, and age-related cognitive decline, to name a few.
But how does it work, exactly? BDNF binds to something called the TrkB receptor, kicking off a cascade of activity that supports your neurons.
Your brain doesn’t just “set and forget” its BDNF levels. Exercise, sleep, nutrition, and even certain supplements like lion’s mane can help keep your body pumping out more of this miracle compound.
Memory and cognitive function
Dementia and neurodegeneration
What’s in Lion’s Mane Mushroom?
Lion’s mane has a long list of benefits, and most of these are thanks to two special compounds: hericenones and erinacines. Hericenones are found in the mushroom’s fruiting body (AKA the part you’d cook or brew), while erinacines come from the mycelium, opens in a new tab (the underground network). Both have been studied for their neurotrophic effects.
In one landmark study, erinacine A significantly increased the expression of nerve growth factor (NGF), opens in a new tab in rodent brains, which helped enhance memory and reduce plaques. And while NGF often gets the spotlight, newer studies are showing that these same compounds may also affect BDNF, particularly in the hippocampus—your brain’s memory command center.
Some researchers are now identifying entirely new compounds like NDPIH and hericene A, which can have even more effects on the brain.
Can Lion’s Mane Support BDNF Production?
Okay, so how exactly does lion’s mane impact BDNF? Several in vitro (test tube) studies have found that compounds like hericene A and NDPIH can encourage the BDNF signaling pathway, opens in a new tab directly, mimicking the effects of BDNF or promoting its release.
In one particularly cool experiment from 2017, researchers exposed brain cells to lion’s mane extracts and saw significant neurite outgrowth. Basically, nerve cells extended their little arms to try to open up more lines of communication between each other. This was often accompanied by improvements in memory, learning, and even mood.
The active compounds also seem to influence the TrkB receptor, opens in a new tab, the very same one BDNF binds to naturally. This is important because a supplement that only increases BDNF levels without activating its receptor might not do much at all. By nudging the same receptors BDNF uses, lion’s mane can work on both ends of the pathway.
How Do You Know if It’s Working?
BDNF isn’t exactly something you can test with a finger prick at home, but your brain will drop some hints. As BDNF levels increase, many people report sharper focus, opens in a new tab, improved memory recall, quicker problem-solving, and being able to easily learn new things.
You may notice you’re remembering names more easily, or you might find the focus you need to finally finish that book you started two months ago. Some people also experience more balanced moods, stress resilience, and deep, restful sleep (since BDNF can also help regulate circadian rhythms and emotional processing, opens in a new tab).
It’s not all about mental health, though. You might also feel a stronger sense of mental clarity, less mental fatigue, or even improved coordination, as BDNF also plays a role in motor learning.
While everyone’s results can be different, tracking cognitive changes in a journal or using memory-based brain games can help you notice patterns. Tracking your growth can help you stay consistent, which is more important than anything else.
Lion’s Mane vs. Other BDNF Boosters
Lion’s mane isn’t the only thing that can support the body’s production of BDNF. Regular exercise, especially cardio, can also reliably boost BDNF through increased blood flow, opens in a new tab and brain oxygenation.
Intermittent fasting is another way to go about it. Going without food for short windows can activate cellular stress responses that turn on BDNF production, opens in a new tab. Then there are omega-3 fatty acids, found in fatty fish and flaxseed, which help increase BDNF expression, opens in a new tab. Even blueberries have been shown to raise BDNF levels in the brain, opens in a new tab.
So, where does lion’s mane fit into all this? While exercise and diet influence systemic factors (like blood sugar, inflammation, and circulation), this mushroom appears to directly support brain tissue. This can encourage neurotrophic factors at the cellular level. Plus, lion’s mane is relatively easy to integrate into your daily routine, opens in a new tab, and if you already exercise and eat plenty of omega-3s, then those habits may play off each other.
How To Use Lion’s Mane
While lion’s mane is delicious when sautéed (its texture mimics crab or lobster), its medicinal compounds need to be properly extracted in order for your body to use them. In fact, you may want to look for supplements made with a dual-extraction process (alcohol and hot water), which can help maximize active compounds like hericenones and erinacines.
Of course, the easiest (and tastiest) way to get your daily dose is through our Mushroom Coffee+. This smooth cuppa blends Lion’s Mane with collagen protein, L-theanine, and low-caf Arabica coffee extract for energy without the crash. Plus, it’s super easy to make — all you need to do is add some hot water to a scoop of our coffee and enjoy.
The Bottom Line
You might not think about brain-derived neurotrophic factor on an average Tuesday morning, but this protein is pretty important. It influences everything from mood and sleep to mental clarity, opens in a new tab and memory. And if you think your brain might need more of it, just try taking some lion’s mane mushroom!
You can find lion’s mane in many tinctures, powders, and other supplements nowadays, but personally, we prefer to enjoy the benefits of lion’s mane simply by drinking a delicious cup of our mushroom coffee. Shop our collection, opens in a new tab today to explore all of our other flavors!
Sources:
Lion's mane (Hericium erinaceus) | Restorative Medicine, opens in a new tab
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