Is lion's mane safe during perimenopause?

Lion's mane is a medicinal mushroom that has gained significant attention for its potential effects on brain health and mood. During perimenopause, when brain fog, memory lapses, and mood changes are among the most disruptive symptoms, many women are understandably curious about whether it can help. The safety profile is generally favorable for most healthy women, with a few specific considerations worth knowing.

How lion's mane may support cognition

The active compounds in lion's mane, including hericenones and erinacines, appear to stimulate the production of nerve growth factor (NGF), a protein that supports the growth, maintenance, and survival of neurons. In animal studies, this has translated into improvements in memory and cognitive function. Human trials are smaller and shorter-term, but several have shown improvements in mild cognitive impairment and reduced symptoms of anxiety and depression, particularly in middle-aged women.

One Japanese double-blind trial involving women in their 40s and 50s found that those taking lion's mane supplements for four weeks reported significantly lower irritability and anxiety compared to the placebo group. These are exactly the symptoms that many women navigating perimenopause want relief from. While the study is small, the results align with the proposed mechanisms and are worth noting.

BDNF and the estrogen connection

Brain-derived neurotrophic factor (BDNF) is another mechanism through which lion's mane may benefit perimenopausal women. BDNF supports synaptic plasticity, which underlies learning and memory. Estrogen naturally supports BDNF production, so as estrogen declines, BDNF levels can drop. The NGF-stimulating activity of lion's mane may partially compensate for this by supporting neuronal health through a complementary pathway, giving some biological rationale for its use during perimenopause specifically.

Mood and the gut-brain axis

Lion's mane has prebiotic properties that support gut health, and given that approximately 90 percent of serotonin is produced in the gut, gut-supportive interventions have downstream effects on mood. Some research shows reductions in anxiety and depressive symptoms with lion's mane use, which aligns with both its direct neurological effects and its gut-health benefits. For perimenopausal women dealing with irritability and anxiety that is out of proportion to life circumstances, this dual mechanism is interesting.

Safety profile

Lion's mane has a generally reassuring safety record. It has been consumed as food in Asian cultures for centuries, and concentrated supplements have not been linked to serious adverse effects in the populations studied. The most commonly reported side effects are mild gastrointestinal discomfort or, rarely, skin reactions in people with mushroom allergies. If you have a known allergy to mushrooms or mold, proceed carefully and consult your doctor first.

Because lion's mane may have mild blood sugar-lowering effects, women taking diabetes medications should monitor accordingly. Some emerging research touches on potential effects on certain immune pathways, so women with autoimmune conditions should check with their healthcare provider before starting.

Product quality

The supplement industry is not tightly regulated, which means product quality varies considerably. Look for lion's mane extracts that specify the percentage of active compounds, hericenones and beta-glucans, and have been third-party tested for contaminants and label accuracy. Products made from the fruiting body of the mushroom are generally considered more potent than mycelium-only products.

Typical doses in studies range from 500 to 1,000 milligrams per day. Allow at least six to eight weeks before evaluating benefit.

Tracking your progress

Using an app like PeriPlan to track your symptoms over time makes it much easier to tell whether changes in brain fog or mood are actually correlating with starting lion's mane, rather than simply being the natural variation of perimenopause.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.