Does lion's mane help with perimenopause symptoms?

Lion's mane (Hericium erinaceus) is a medicinal mushroom that has attracted research interest for its potential effects on brain health, mood, and nerve function. For perimenopause, where brain fog, memory lapses, anxiety, and low mood are among the most distressing symptoms, lion's mane's proposed mechanisms are genuinely relevant. The evidence base is promising but still early, consisting largely of small human studies and animal research.

The active compounds in lion's mane, primarily hericenones (found in the fruiting body) and erinacines (found in the mycelium), are the most extensively studied natural stimulators of Nerve Growth Factor (NGF) synthesis. NGF is a protein that supports the survival, growth, and function of neurons. It plays a role in neuroplasticity, the brain's capacity to form and strengthen connections, and in the maintenance of myelin, the protective sheath around nerve fibers. As estrogen declines during perimenopause, some of its neuroprotective effects are lost, since estrogen supports both NGF production and neuroplasticity. Lion's mane may help compensate for part of this loss.

The most relevant human trial was conducted by Mori and colleagues in 2009. The study included 30 adults with mild cognitive impairment who took 3 grams per day of lion's mane powder for 16 weeks. Those in the lion's mane group showed significantly improved cognitive function scores compared to placebo, and scores declined again after supplementation ended. The sample was small, the participants were older adults rather than perimenopausal women specifically, and the study has not yet been replicated at scale. Still, it is real clinical evidence, not just laboratory data.

For mood and anxiety, a 2010 study by Nagano and colleagues examined lion's mane in a group of women and reported improvements in self-reported anxiety and depression alongside better sleep quality. The mechanism is thought to involve reduction of neuroinflammation and support for the brain's own stress-regulation pathways, rather than any direct hormonal effect. Lion's mane does not mimic estrogen and has no known estrogenic activity.

Lion's mane also contains beta-glucan polysaccharides, which have documented immune-modulating and anti-inflammatory properties. Chronic low-grade neuroinflammation is increasingly recognized as a contributor to brain fog and mood disturbances, so the anti-inflammatory activity of these compounds adds another plausible layer of benefit.

What lion's mane will not do: it will not replace estrogen, correct hormonal imbalances, or address vasomotor symptoms like hot flashes and night sweats. Its effects, if any, will be felt in the cognitive and emotional domains rather than in the physical symptoms of perimenopause.

Safety: lion's mane has a generally safe profile in published research. Rare allergic reactions have been reported. If you take anticoagulant medications, check with your provider before adding lion's mane, as some mushroom compounds may have mild blood-thinning effects.

Tracking your response. PeriPlan lets you log brain fog severity, mood, and memory concerns day by day. Because cognitive symptoms can be subtle and variable, having a consistent log over 8 to 12 weeks is the most reliable way to detect whether a supplement like lion's mane is making a real difference for you versus a placebo effect or natural symptom fluctuation.

When to see a doctor. If brain fog is severe enough to affect your job performance or daily functioning, if memory problems are sudden or rapidly worsening, or if you are experiencing significant depression or anxiety, see your healthcare provider. Sudden or severe cognitive changes should always be evaluated to rule out causes beyond perimenopause. And if you are considering lion's mane alongside other supplements or medications, a provider conversation ensures you are not inadvertently creating interactions.

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