Lion's mane (pruikzwam): what is it and what does research say?
Short answer: Lion's mane is the English name for Hericium erinaceus, an edible mushroom called pruikzwam in Dutch. It looks like a white ball of hanging spines, grows wild on old deciduous trees (especially beech trees in the Netherlands), and is cultivated for eating and for supplements. There are a few small studies in people, but no effect has been established, and no health claims for lion's mane have been approved in the EU.
Last updated: November 3, 2026 · Written by Florian Fermin
You can find the wildest promises online about lion's mane (often also written as lions mane). We don’t make those promises, because no health claims for lion's mane are permitted in the EU. What I do instead is explain what this mushroom is, how to eat it, and what forms you can buy it in. Then I go through each study, showing what was measured, how many people took part, and for how long, so you can judge for yourself what it’s worth.
What is lion's mane (pruikzwam)?
Lion's mane is an edible mushroom with the scientific name Hericium erinaceus. Its Dutch name is pruikzwam, or echte pruikzwam, because it looks like a white wig. The English name literally means lion’s mane. In Japan it is called yamabushitake, and in China hóutóugū, meaning monkey head mushroom (Wikipedia). Cultivated pruikzwam is also sold under the names apekop and pompom (Keizer, 2008).
Pruikzwam and lion's mane are therefore the same mushroom. You can buy it fresh as a cultivated mushroom or as a supplement: powder, capsules, extract capsules, or tincture.
What does the lion's mane mushroom look like?
The lion’s mane mushroom is white, more or less spherical, and usually 5 to 25 cm wide. It consists of countless hanging, icicle-like spines 1 to 5 cm long, growing from a shared base. This makes it look like a wig or a lion’s mane. As it ages, the spines turn yellowish brown (Keizer, 2008, Vroege Vogels, 2015).
It resembles a few related tooth fungi, such as the comb tooth, which grows in a looser, more branched form, and the lobed monkey head mushroom, which is cream-yellow to light brown and grows on dead beechwood (Keizer, 2008).
Where does lion's mane grow?
In the wild, the monkey head mushroom grows on old, standing deciduous trees, often several meters above the ground. It emerges from a hollow or crevice in the trunk, usually where a branch has broken off. It is a weak parasite: it probably feeds mainly on the dead wood inside the living tree. Sometimes it grows on a fallen dead trunk or a stump (Keizer, 2008, Vroege Vogels, 2015).
In the Netherlands, it grows on old beech trees in about 95% of cases. The rest grow on other deciduous trees, such as English oak, lime, and occasionally black locust. You can see it from August to early December, and the same tree can produce new specimens for years (Vroege Vogels, 2015). The species occurs naturally in Europe, Asia, and North America (Wikipedia). In Europe, it roughly follows the range of the beech, from southern Scandinavia to Spain and Italy (Keizer, 2008).
Does the monkey head mushroom grow in the Netherlands?
Yes, but you have to be lucky. You can find it mainly in the central part of the country, including the Utrecht Hill Ridge, the Veluwe, and the Nijmegen region. It is rarer in the dunes, North Brabant, and the eastern Netherlands (Keizer, 2008). In 2015, it was listed as endangered on the Dutch Red List of mushrooms, and in 2016 it was Mushroom of the Year (Vroege Vogels, 2015). If you come across it in the forest, leave it where it is. Lion's mane for cooking is cultivated.
What does lion's mane taste like, and how do you eat it?
Lion's mane is an edible mushroom that has long been used in Asian cooking. It has a mild flavor and a firm, stringy texture reminiscent of crab or lobster. Young specimens are considered the tastiest (Wikipedia). Its mild flavor means it readily absorbs butter, garlic, herbs, and soy sauce.
First, dry-fry fresh lion's mane in a hot pan until the moisture has evaporated, then fry it with butter or oil until golden brown. Don't use dried lion's mane powder for frying; stir it into coffee, a latte, a smoothie, or oatmeal instead. Find recipes and a lion's mane coffee recipe in our article cooking with lion's mane.
What forms is lion's mane available in?
In addition to the fresh mushroom, you can find lion's mane supplements in four forms: powder, capsules, extract capsules, and tincture. They differ in concentration and how you use them. The forms have not been compared in research, so your choice mainly comes down to convenience, taste, and price per day.
| Form | What is it? | Convenient if |
|---|---|---|
| Powder | Dried, ground mushroom | You want to mix it into coffee, a smoothie, or oatmeal |
| Capsules | The same powder in a capsule | You want a set routine without a taste |
| Extract capsules | Concentrated extract (for example, 20:1) in a capsule | You're looking for a concentrated form |
| Tincture | Liquid extract that you dose with a pipette | You don't want to swallow capsules |
You can find out which form is right for you in our article about lion's mane capsules, powder, extract or tincture. How to use the drops is explained in lion's mane tincture. For each form, check which part of the mushroom was used, the fruiting body or the mycelium. Find all forms of GOYU on our lion's mane shop page.
How much lion's mane should you take per day?
There is no official recommended daily amount for lion's mane. Human studies with a stated dosage used 1.8 to 3 grams per day in different forms: 3 g of dried fruiting body powder per day in the best-known study, and 1.8 g per day in the British pilot study. You can't simply transfer these amounts to another product.
So follow the label on your product. For GOYU, that is:
- Powder: 1-5 scoops (1-5 g) per day
- Capsules (500 mg): 2-3 capsules once per day
- Extract capsules (400 mg): 2 capsules once per day
- Tincture: 1 ml 1-2 times per day
How to read and convert the dosage for each form is explained in how much lion's mane per day. When to take it during the day is explained in when to take lion's mane.
Does lion's mane have side effects?
Lion's mane has been eaten as food for centuries. It was generally well tolerated in clinical studies, with mild gastrointestinal complaints being the most commonly reported (Baker & Newman, 2025). In the study by Mori and colleagues, blood tests after 16 weeks showed no adverse effects. There is little data on use for longer than a few months, and if you have a mushroom or mold allergy, it's best to avoid lion's mane.
Are you pregnant, breastfeeding, taking medication such as blood thinners, or scheduled for surgery? If so, check with your doctor or pharmacist first. Read more details in our article about lion's mane side effects.
What are people's experiences with lion's mane?
You'll find many personal stories about lion's mane online. They mainly say something about taste, convenience, and expectations, and little about what a product does. Reviewers of our products mainly mention that the powder mixes well into coffee, shakes, yogurt, and oatmeal and has a mild taste, and that the capsules are convenient and odorless (Judge.me, October 2026). Find out how to read people's experiences and what the research says alongside them in lion's mane experiences.
Effects of lion's mane (bearded tooth mushroom): what does the research say?
The effects of lion's mane have not yet been scientifically established. There are laboratory studies involving cells and animals, and a handful of small human studies from Japan, the United Kingdom, and the United States, with 10 to 41 participants and durations ranging from a single dose to 16 weeks. These studies looked at compounds such as hericenones and erinacines, processes in cultured cells, and test scores and questionnaires in people.
What compounds does Hericium erinaceus contain?
In addition to protein and fiber, lion's mane contains two groups of compounds specifically described in this mushroom: hericenones and erinacines. Like all mushrooms, lion's mane also contains beta-glucans (Friedman, 2015).
- Hericenones: aromatic compounds isolated from the fruiting body.
- Erinacines: diterpenoids, another class of compounds, found mainly in the mycelium.
- Beta-glucans: polysaccharides (long chains of sugars) that occur naturally in the cell walls of mushrooms.
The fruiting body is the mushroom itself; the mycelium is the threadlike network from which it grows. The compounds differ between parts, so it matters which part a product or a studied preparation is made from.
What has been studied in humans?
In humans, there are a few small, controlled studies: three older studies from Japan, two of which had 30 participants, and a British study from 2023 with 41 healthy young adults. They lasted 4 to 16 weeks and measured test scores or questionnaires. Large studies replicated by others are still lacking.
The table compares the four most cited studies. It shows what was measured and where the limitations lie. The results are still limited and difficult to compare, so don't read them as an effect you can expect for yourself.
| Study | Design and participants | What and how much | Duration | What was measured | Limitations |
|---|---|---|---|---|---|
| Mori et al., 2009 (Japan) | Double-blind and placebo-controlled, 30 participants aged 50-80, 2 groups of 15 | Tablets with 96% dried fruiting body powder, 3 g per day (about 2.9 g of mushroom) | 16 weeks of intake, followed by 4 weeks without | Scores on a cognitive test scale, plus blood tests | Small group, one test scale, no replication by other research groups |
| Saitsu et al., 2019 (Japan) | Randomized, double-blind, placebo-controlled, parallel groups. Number of participants not specified in the summary. | Supplement containing H. erinaceus fruiting body | 12 weeks | Three tests (MMSE, Benton test, S-PA) | No difference on two of the three tests, small study |
| Nagano et al., 2010 (Japan) | Randomized and placebo-controlled, 30 women | Cookies with H. erinaceus or placebo cookies, dose not specified in the summary | 4 weeks | Questionnaires about mood and general well-being | Self-reported questionnaires, short duration, small group |
| Docherty et al., 2023 (UK) | Randomized, double-blind, placebo-controlled, 41 healthy adults aged 18-45 | 1.8 g lion's mane per day or placebo | Once (after 60 minutes) and 28 days | Attention and memory tasks, and questionnaires about stress and mood | Pilot study, small group, including outcomes with no difference; the researchers themselves call the results preliminary |
Since 2023, two more small studies in healthy adults have been published: a 2025 British study with 18 participants and a 2026 American pilot study with 10 participants. They showed no clear difference in total scores (Surendran et al., 2025, Evans et al., 2026). All three studies in healthy adults are discussed in detail in our article about lion's mane and focus.
What do these studies show and not show?
They show what researchers measured in small groups during a period of intake (Mori et al., 2009, Saitsu et al., 2019, Nagano et al., 2010, Docherty et al., 2023). They say nothing about large groups, children, or use lasting longer than 16 weeks. Each study also used a different preparation and measurement method, so they are difficult to compare.
What has been studied in the lab?
Lab research on lion's mane mainly looked at how extracts of Hericium erinaceus behave in cultured cells and mice, including around nerve growth factor (NGF), a protein often measured in this type of basic research. But what happens in a culture dish or in a mouse cannot simply be translated to humans.
Two examples. Mori and colleagues compared ethanol extracts from four edible mushrooms in a human cell line (1321N1) and fed mice a diet containing 5% lion's mane powder for 7 days (Mori et al., 2008). This was basic research on gene expression, not on effects in humans. Lai and colleagues tested a water extract of lion's mane from Malaysia on cultured cells (Lai et al., 2013), using concentrations that say nothing about what reaches your body after ingestion.
How reliable is the research on lion's mane so far?
Research is currently limited in scope and strength of evidence. Therefore, no health claims for lion's mane have been approved in the EU. Lion's mane is a food and supplement, not a medicine.
- Small groups: the studies that reported a number had 10 to 41 participants.
- Short duration: from a single dose to 16 weeks. Little is known about long-term use.
- Different preparations: tablets, cookies, capsules and extracts, with varying or unspecified amounts.
- Little replication: findings are rarely replicated by other independent research groups.
- Cell cultures aren’t humans: concentrations in a culture dish don’t tell us what reaches the body after ingestion.
Why does it matter whether research was conducted using fruiting body or mycelium?
The two parts contain different compounds, so the findings are not interchangeable. The studies by Mori (2009) and Saitsu (2019) used the fruiting body; Nagano (2010) does not specify which part in the summary. The US pilot study by Evans (2026) used a mix of mycelium and fruiting body.
Dried mycelium from lion's mane is a novel food in the EU without authorization. This is clear from a 2019 EU consultation via the Spanish food authority AESAN: the mycelium has no history of safe consumption in the EU before May 15, 1997 (European Commission, 2019). Supplements on the European market should therefore be made from the fruiting body. Read more in our article about fruiting body or mycelium.
What should you look for when buying lion's mane?
Pay particular attention to which part of the mushroom is used, the form and concentration, purity, transparency about origin and lab tests, and the price per day. This information should be on the label or product page. If it’s missing, you can’t compare products properly.
- Fruiting body or mycelium: is it clearly stated which part was used?
- Form and concentration: powder, extract or tincture, and, for an extract, the extraction ratio (for example, 20:1)
- Purity: just lion's mane, or also fillers and excipients?
- Transparency: origin, organic certification and lab tests
- Price per day rather than price per package
Comparing providers? In our article comparing lion's mane: GOYU versus Lucovitaal, Kruidvat and Holland & Barrett, you can see where the differences lie.
Which part of the mushroom does GOYU use to make lion's mane?
All four of our lion's mane products are made from the fruiting body, the mushroom itself. The powder and powder capsules are EU organic. The extract capsules contain a 20:1 extract made with water and ethanol: 400 mg of extract per capsule, of which 20% is beta-glucans and 30% polysaccharides. The tincture is an alcohol-free 10:1 extract.
A customer once asked us where the mushrooms come from and whether they contain lead. A fair question: the raw materials come from China, and we have a certificate of analysis (CoA) for every batch, available on request via support@getgoyu.com.
You can choose from organic powder, organic capsules (500 mg), extract capsules (400 mg), and an alcohol-free tincture with a 10:1 extract. All forms are listed on our buy lion's mane page.
For our powder and capsules: Lion's Mane is naturally high in protein** and Lion's Mane is naturally high in fibre**
**Approved health claim (Regulation (EU) No. 432/2012) or nutrition claim (Regulation (EC) No. 1924/2006).
Summary in 3 points
- Lion's mane is the edible mushroom Hericium erinaceus, also known as lion's mane mushroom: a white ball of dangling spines that mainly grows on old beech trees in the wild and is rare in the Netherlands.
- You can buy it fresh (cultivated) or as powder, capsules, extract capsules, or tincture. There is no official daily dose, so follow the label.
- Human research consists of a few small studies with 10 to 41 participants. No effect has been established, and no health claims for lion's mane have been approved in the EU.
Frequently asked questions
What is lion's mane?
Lion's mane is an edible mushroom, Hericium erinaceus, that looks like a white wig of dangling spines. You can eat it fresh or use it as a supplement in powder, capsules, extract capsules, or tincture form.
Is lion's mane the same as lion's mane mushroom?
Yes. Pruikzwam is the Dutch name for lion's mane, the mushroom Hericium erinaceus. Other names include yamabushitake (Japanese), monkey head, and pompom.
What are the effects of lion's mane?
That has not yet been established. The effects of lion's mane have not been proven, because research consists mainly of cell and animal studies and a few small studies in humans. That is why no health claims for it have been approved in the EU.
Does lion's mane grow in the Netherlands?
Yes, but it is rare. It grows mainly on old beech trees in the central part of the country. So leave it in the forest.
What does lion's mane taste like?
Mild, with a firm, stringy texture reminiscent of crab or lobster. First dry-fry it in a hot pan, then cook it with butter or oil until golden brown.
Which form of lion's mane is best?
That depends on your routine. Capsules are the easiest, powder is the most versatile, and an extract or tincture is the most concentrated. The forms have not been compared in research. If you want to add the powder to your food or coffee, see cooking with lion's mane.
Is lion's mane a medicine?
No. Lion's mane is a food and dietary supplement, not a medicine.
Sources
- Friedman M. Review article on the chemistry and nutritional value of Hericium erinaceus (fruiting body and mycelium). J Agric Food Chem, 2015, 63(32), 7108-7123. https://europepmc.org/article/MED/26244378
- Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Double-blind, placebo-controlled study of Yamabushitake (Hericium erinaceus) in adults aged 50 to 80 years. Phytother Res, 2009, 23(3), 367-372. https://europepmc.org/article/MED/18844328
- Saitsu Y, Nishide A, Kikushima K, Shimizu K, Ohnuki K. Study of oral Hericium erinaceus intake and cognitive tests. Biomed Res, 2019, 40(4), 125-131. https://europepmc.org/article/MED/31413233
- Nagano M, Shimizu K, Kondo R, Hayashi C, Sato D, Kitagawa K, Ohnuki K. Study of 4 weeks of Hericium erinaceus intake in 30 women. Biomed Res, 2010, 31(4), 231-237. https://europepmc.org/article/MED/20834180
- Docherty S, Doughty FL, Smith EF. The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 2023, 15(22), 4842. https://europepmc.org/article/MED/38004235
- Surendran G, Saye J, Binti Mohd Jalil S, et al. Acute effects of a standardised extract of Hericium erinaceus (Lion's Mane mushroom) on cognition and mood in healthy younger adults: a double-blind randomised placebo-controlled study. Front Nutr, 2025, 12, 1405796. https://europepmc.org/article/MED/40276537
- Evans C, Kalman D, Goodrich J, et al. A Pilot Proof-of-Concept Study to Evaluate the Physiological and Cognitive Impacts of Hericium erinaceus on Healthy Adults. Nutrients, 2026, 18(19), 3177. https://europepmc.org/article/MED/42884628
- Mori K, Obara Y, Hirota M, Azumi Y, Kinugasa S, Inatomi S, Nakahata N. Cell study of Hericium erinaceus in a human cell line (1321N1). Biol Pharm Bull, 2008, 31(9), 1727-1732. https://europepmc.org/article/MED/18758067
- Lai PL, Naidu M, Sabaratnam V, Wong KH, David RP, Kuppusamy UR, Abdullah N, Malek SNA. Cell study of Hericium erinaceus from Malaysia. Int J Med Mushrooms, 2013, 15(6), 539-554. https://europepmc.org/article/MED/24266378
- European Commission. Consultation process on novel food status: Hericium erinaceus dehydrated mycelium powder (receiving Member State Spain, AESAN), October 29, 2019. PDF, overview via the novel food consultation list.
- Keizer P-J (Dutch Mycological Society). Lion's mane Hericium erinaceum. In: Kalkman (ed.), Species covered by the habitat policy, 2008, pp. 55-57. https://repository.naturalis.nl/pub/266423/ECHTE_PRUIKZWAM.pdf
- Vroege Vogels (BNNVARA). Lion's mane mushroom named mushroom of the year 2016, December 30, 2015. https://www.bnnvara.nl/vroegevogels/artikelen/pruikzwam-paddenstoel-van-het-jaar-2016
- Wikipedia. Hericium erinaceus (English), accessed November 3, 2026. https://en.wikipedia.org/wiki/Hericium_erinaceus
- Baker JF, Newman SD. Theoretical review article on supplementation with Hericium erinaceus alongside medication. Psychopharmacol Bull, 2025, 55(2), 41-59. https://europepmc.org/article/MED/39935672
This article is for informational purposes only and is not medical advice. Dietary supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, pregnant, or taking medication, consult your doctor or pharmacist.
Lion's Mane by GOYU
Available as powder, capsules (without fillers), extract capsules (20:1), and tincture.
