A recent study has shone a light on lion's mane's effects, and it's not what we thought. The results challenge our assumptions about when and how to use this powerful mushroom.
A recent placebo-controlled study published in Frontiers in Nutrition investigated the immediate effects of a single dose of Lion's mane mushroom extract on the cognition and mood of healthy young adults.
The results were surprising and, at first glance, appear to be a mixed bag of good and bad news.
Breaking Down the Study
The research found no significant improvement in the overall measures of "global cognitive function" or mood.
However, a deeper dive into the specific tasks revealed some interesting, and even contradictory, findings:
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The good news: Participants who took the Lion's mane drink showed a significant improvement in performance on the Pegboard test, which measures fine motor skills and dexterity (precise, coordinated movements of the hands and fingers needed for tasks like writing, buttoning, or using tools). This suggests a potential short-term benefit for physical coordination and quick, precise movements.
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The bad news: On the other hand, the study found that participants performed significantly worse on tasks related to selective attention and mental flexibility, such as the Flanker and Trails B tests. These results indicate that a single dose of Lion's mane might negatively impact certain cognitive functions, at least in the short term.
What Does This Mean?
The immediate takeaway is that Lion's mane is not a universal "brain booster" that provides a quick, all-encompassing cognitive lift. The short-term effects appear to be highly specific and, in some cases, may not be what you're looking for.
These results, however, don't necessarily contradict the wealth of other research and anecdotal evidence. Previous studies, often conducted over a longer duration, have consistently shown positive outcomes.
For example, some research has found that long-term use of Lion's Mane can improve cognitive function.
We also have research suggesting that lion's mane compounds have neuroprotective (brain protecting) and neurotrophic (promotes brain cell growth) properties, and can improve mood, speed of performance, and subjective stress levels in healthy, young adults.
This suggests that Lion's mane may not be a quick fix for performance, but a tool for gradual, long-term support of nerve health, neurogenesis and mood support.
These results got me thinking - if lion's mane doesn't provide a quick brain boost, maybe we shouldn't be taking it in the morning...
Should You Take Lion's Mane Before Bed?
It may actually be better to take Lion's Mane in the evening.
The reason lies in the mushroom's most famous effects: increasing Nerve Growth Factor (NGF) - it's been shown that NGF plays a role in regulating sleep patterns, particularly REM sleep
A study on mice, for instance, found that Lion's mane extracts could alter their behavioural rhythms, advancing the sleep-wake cycle and decreasing wakefulness during the active phase.
This suggests that rather than providing a jolt of morning focus, Lion's mane may help us "dial in" our sleep-wake cycle, possibly making it an excellent tool for evening use.
This is something I've experienced myself. I've been taking a combination of reishi, cordyceps, and lion's mane at night, and I've noticed a significant improvement in my sleep quality.
I'm waking up less frequently and feeling more recharged in the mornings. My cousin also had great success using Lion's mane to improve his sleep patterns.
So When Should You Take Lion's Mane?
The answer to this question may not be as simple as we once thought.
For years, the conventional wisdom has been to take Lion's mane in the morning, alongside your coffee or breakfast, to support focus and concentration throughout the day.
However, the recent study on acute effects challenges this approach, suggesting a single dose might actually hinder certain cognitive functions.
Thanks to its effects in boosting NGF, taking Lion's Mane in the evening could support deeper, more restorative sleep.
Ultimately, the best time to take Lion's mane depends on your personal goals. If you're using it to support your sleep cycle and promote long-term brain health, the evening might be the ideal time.
If you're seeking a specific daytime effect like for a pre-workout, daytime use may suit you. Alternatively, you may find that other mushrooms like Cordyceps are a better fit for a morning routine.
Whenever you choose to take your Lion's Mane, the evidence continues to suggest that the most profound benefits come from consistent, long-term use - so the most important thing is to find a time that works for you and stick with it.
Conclusion
The results of this recent study are interesting, but we can't read too much into them as the sample size was small (18) and effects were only measured after a single dose.
We have other research that suggests significant long-term benefits, particularly for supporting brain health and promoting nerve growth.
Ultimately, the best approach is probably long-term use, allowing the mushroom's potent compounds to work gradually. And as for the best time to take it?
While many people reach for it in the morning, this study and others on NGF and sleep suggest that the evening might be a more effective time.
At the end of the day, the best way to find what works for you is through personal experimentation.
