Lion’s Mane: Cooked vs. Powders

Lion’s Mane is what I consider to be an overachieving functional mushroom. It’s uniquely beautiful, relatively easy to grow at home, delicious to eat, currently studied for various potential benefits, non-psychoactive nootropic functional mushroom.

If you happen to be growing your own Lion’s Mane and using it as your wow-factor ingredient when hosting dinner parties, then this article might interest you.

I wanted to compare with you here what are the differences in compound bioavailability of cooked lion’s mane mushroom versus extracted supplements

Meaning, if we eat Lion’s Mane as part of dinner, are the bioactive compounds available in the same way?

Let’s find out…

Lion’s Mane – Mushroom Powerhouse

Lion’s Mane mushroom, or Hericium erinaceus, is not just any ordinary mushroom. It’s a nootropic powerhouse.

Eating Lion’s Mane in its raw form is a nice way to consume these nutrients directly from the source, enveloped in the earthy taste and texture of the mushroom itself. 

While the thought of consuming raw mushrooms might appeal to purists, it’s important to understand the bioavailability of the nutrients contained and how accessible they may or may not be.

Lion’s Mane mushrooms, when cooked, offer a unique blend of nutritional benefits, making them not just a cognitive booster but also a valuable addition to a healthy diet. 

While the specifics can vary depending on the preparation method and portion size, here’s a general overview of what you can expect from cooked Lion’s Mane mushrooms:

Nutritional Profile of Cooked Lion’s Mane Mushroom

• Dietary Fiber: Lion’s Mane is a good source of dietary fiber.
• Proteins: They contain a moderate amount of proteins, including all the essential amino acids.
• Vitamins: Lion’s Mane mushrooms are rich in B vitamins, especially niacin (B3), riboflavin (B2), and thiamine (B1).
• Minerals: They provide a variety of minerals, including potassium, zinc, iron, and selenium.
• Antioxidants: Beyond their basic nutritional value, Lion’s Mane mushrooms are known for their high antioxidant content.
• Bioactive Compounds: Although not traditionally considered part of a nutritional profile, Lion’s Mane mushrooms contain unique bioactive compounds like hericenones and erinacines.

Cooking might affect the availability of these compounds, highlighting the value of dual-extraction methods for supplementation.

Culinary Uses

Lion’s Mane mushrooms have a seafood-like texture when cooked, often compared to crab or lobster, which makes them a versatile ingredient in a variety of dishes.

Whether incorporated into a stir-fry, used as a seafood substitute in a vegetarian dish, or simply sautéed with herbs and spices. One of my favorite recipes is this Lions’ Mane steak.

Alternatively, you can make ‘crab’ cakes with Lion’s Mane, or a vegan lion’s mane mushroom pepperoni pizza.

Yeah, as I said, this mushroom has a wide range!

Bioavailability: The Key to Efficacy

The primary advantage of dually extracted Lion’s Mane powders lies in bioavailability.

Bioavailability refers to the proportion of a nutrient that enters the circulation when introduced into the body and so can have an active effect. 

In the case of Lion’s Mane, the active compounds that support cognitive function are more readily absorbed by the body when they’ve been extracted through both hot water (aqueous) and alcohol (ethanol).

Therefore, while eating raw Lion’s Mane can provide some benefits, the dually extracted powders ensure that you’re getting a more concentrated, easily absorbable form of the mushroom’s goodness.

In a previous article, we learned about Chitin. The protective coating on the mushroom cell wall locks away bioactive compounds like NGF.

Dissolving this protective coating (chitin) can only be done via dual extraction. Cooking the fresh mushroom does not access all the compounds available via dual extraction.

The Verdict

When in doubt, do both, I say! 🤷

On the one hand, it’s a delicious ingredient to be included in any diet and cooler to grow on the kitchen counter than the old basil plant. 

On the other hand, supplementing with a dually extracted product can go a long way. Properly extracted products ensure that the bioactive compounds are accessible and potent.

So yeah, do both.

One of my favorite stories is from one of our community members. He’s a retired lawyer and every time he orders, he says it’s because his wife told him it’s time to do so.

So as delicious as it is to eat Lion’s Mane mushrooms,  I do lean favorably towards the dually extracted powders if you’re seeking cognitive benefits. 

In the end, the choice between raw Lion’s Mane and dually extracted powders is ultimately a personal preference, availability, or specific health goals. 

And for those looking to maximize various benefits, Lion’s Mane, dually extracted powders are the way to go.

Because Lion’s Mane is non-psychoactive, they are particularly subtle. Here are some thoughts on how to notice that Lion’s Mane is working.

Have you started cooking with Lion’s Mane? if so please post your photos on our groups.

As always, 

Shine bright. Do good. Flow strong.

Asha ✨