In today's world, where stress and concentration problems affect an increasing number of people, natural methods of supporting mental health and cognitive functions are gaining growing interest. Two ingredients that stand out in this context are magnesium and Lion's Mane mushroom (Hericium erinaceus). As scientific research shows, their combination can provide effective support for people struggling with stress and decreased concentration.
Magnesium – the mineral key to mental health
Why is magnesium so important?
Magnesium is one of the most important minerals in the human body, participating in over 300 biochemical reactions. Its role in the functioning of the nervous system cannot be overestimated. Unfortunately, magnesium deficiencies are common – it is estimated that they affect a significant portion of the population, especially people living under chronic stress.
Magnesium and stress – a vicious circle
Research reveals a fascinating yet disturbing mechanism: stress and magnesium deficiency mutually reinforce each other. In response to a stressful stimulus, the body releases stress hormones, which lead to an increase in magnesium levels outside cells. Consequently, larger amounts of this mineral are excreted by the kidneys. When the stressor persists for a longer time, this mechanism can contribute to magnesium deficiency.
Low magnesium levels, in turn, increase sensitivity to stress and are associated with conditions such as photosensitive headaches, fibromyalgia, chronic fatigue syndrome, or increased sensitivity to sound stimuli.
Magnesium supplementation – what do studies say?
The latest systematic reviews confirm the beneficial effect of magnesium supplementation on anxiety symptoms in people susceptible to this condition. Studies from 2024 show that magnesium supplementation can significantly improve:
- Sleep quality
- Mood and mental well-being
- Heart rate variability (a marker of nervous system health)
- Balance of activity throughout the day
Importantly, research suggests that a combination of magnesium with vitamin B6 may be even more effective in reducing symptoms of severe stress in people with low blood magnesium levels.
Neuroprotective action of magnesium
Magnesium also exhibits neuroprotective action, which means it protects nerve cells from damage. It has anti-inflammatory properties and can limit neuroinflammation processes – an inflammatory state in the nervous system that is associated with impaired cognitive function and increased risk of neurodegenerative diseases.
Lion's Mane – the mushroom for the brain
What is Lion's Mane?
Lion's Mane (Hericium erinaceus) is an edible mushroom with a long history of use in traditional Asian medicine. It is characterized by a white, shaggy appearance resembling a lion's mane, hence its English name.
Stimulation of neuron growth
The most important feature of Lion's Mane is its ability to stimulate the synthesis of nerve growth factor (NGF – Nerve Growth Factor). NGF is a protein essential for the development, maintenance, and survival of neurons. Bioactive compounds contained in Lion's Mane – hericenones and erinacines – are responsible for inducing NGF synthesis.
Research conducted at the University of Queensland showed that Lion's Mane extract contains active compounds that significantly increase neuron growth and support memory. In tests on mice, improved spatial memory was observed in animals receiving this mushroom extract.
Lion's Mane and cognitive functions
Research reviews from 2024 show that Lion's Mane exhibits promising effects in improving mood and cognitive functions, particularly in middle-aged and older adults. A pilot study conducted on young adults showed that both acute and chronic Lion's Mane supplementation can affect cognitive functions, mood, and stress levels.
Reduction of anxiety and depression
Particularly interesting are the results of studies on the impact of Lion's Mane on anxiety and depression symptoms. A four-week clinical trial demonstrated a reduction in depression and anxiety symptoms in people taking this mushroom. Study participants reported signs of reduced stress, which researchers associated with Lion's Mane's ability to stimulate NGF – a protein linked to mood regulation.
The anxiolytic mechanism of action of Lion's Mane may also involve its influence on the release of brain-derived neurotrophic factor (BDNF), which contributes to mood balance and memory improvement.
Synergistic action – why combine them?
Complementary mechanisms of action
The combination of magnesium and Lion's Mane is a particularly interesting duo due to their complementary mechanisms of action:
Magnesium:
- Directly calms the nervous system
- Regulates stress response
- Supports neurotransmitter production
- Reduces inflammation in the brain
- Improves sleep quality
Lion's Mane:
- Stimulates neuron regeneration and growth
- Supports brain neuroplasticity
- Increases NGF and BDNF production
- Improves cognitive functions
- Acts as anxiolytic and antidepressant
Holistic mental health support
While magnesium works mainly to reduce stress symptoms and calm the nervous system, Lion's Mane focuses on long-term protection and regeneration of neurons and improvement of cognitive functions. This complementarity means that their combination can offer both immediate relief from stress symptoms and long-term improvement in brain health.
How to use?
Magnesium dosage
Clinical studies have used various doses of magnesium, usually in the range of 200-400 mg daily. It's worth remembering that different forms of magnesium (citrate, glycinate, threonate) have different bioavailability. Before starting supplementation, it's advisable to consult with a doctor, especially if you're taking other medications.
Lion's Mane dosage
Scientific studies have used various doses of Lion's Mane:
- In studies on older people with mild cognitive impairment: 750 mg daily (250 mg x 3 times daily)
- In other studies: from 1 to 3 grams daily
- Supplements should contain extract from the mushroom fruiting body, not from mycelium
When to expect effects?
Studies suggest that the first effects of magnesium action may be visible after just a few weeks of regular supplementation. In the case of Lion's Mane, visible results in improving cognitive functions and reducing anxiety symptoms appeared after 4-8 weeks of regular use.
Safety and contraindications
Magnesium
Magnesium supplementation is generally safe, but excessive doses can cause diarrhea and gastrointestinal discomfort. People with kidney diseases should consult supplementation with a doctor.
Lion's Mane
Lion's Mane is considered a safe edible mushroom. Few adverse effects were reported in clinical trials. Occasionally, the following may occur:
- Abdominal discomfort
- Nausea
- Skin rash
People with mushroom allergies should avoid Lion's Mane. Pregnant and breastfeeding women should consult use with a doctor due to limited research in these groups.
Lifestyle matters
It's worth remembering that supplementation with magnesium and Lion's Mane is only one element of a broader approach to stress management and improving concentration. For optimal results, it should be combined with:
- Regular physical activity
- Sufficient sleep (7-9 hours)
- Balanced diet rich in vegetables, fruits, and whole grains
- Stress reduction techniques (meditation, mindfulness, breathing)
- Limiting caffeine and alcohol
- Time for relaxation and hobbies
Summary
The combination of magnesium and Lion's Mane represents a promising, natural way to support in the fight against stress and concentration problems. Both ingredients have solid scientific foundations confirming their effectiveness, and their complementary mechanisms of action mean they can effectively support mental health and cognitive functions.
Magnesium acts quickly, calming the nervous system and breaking the vicious circle of stress and mineral deficiency. Lion's Mane, on the other hand, offers long-term support through stimulation of neuron growth and improvement of brain neuroplasticity.
Remember, however, that before starting any supplementation, it's advisable to consult with a doctor or dietitian, especially if you're taking medications or have chronic diseases. Supplementation should be an element of a healthy lifestyle, not its substitute.
Bibliography and sources
- Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. *Nutrients*, 12(12), 3672.https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. *Nutrients*, 9(5), 429.https://pubmed.ncbi.nlm.nih.gov/28445426/
- Tarleton, E. K., & Littenberg, B. (2024). Effectiveness of Magnesium Supplementation on Sleep Quality and Mood for Adults with Poor Sleep Quality: A Randomized Double-Blind Placebo-Controlled Crossover Pilot Trial. *Medical Research Archives*, 12(7).https://esmed.org/MRA/mra/article/view/5410
- Pouteau, E., Kabir-Ahmadi, M., Noah, L., Mazur, A., Dye, L., Hellhammer, J., Pickering, G., & Dubray, C. (2018). Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. *PLOS ONE*, 13(12), e0208454.https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0208454
- Docherty, S., Doughty, F. L., & Smith, E. F. (2023). 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*, 15(22), 4842. https://pmc.ncbi.nlm.nih.gov/articles/PMC10675414/
- Grabowska, K., Podolak, I., & Galanty, A. (2024).A review of the effects of mushrooms on mood and neurocognitive health across the lifespan. *Neuroscience & Biobehavioral Reviews*, 158, 105560. https://www.sciencedirect.com/science/article/pii/S0149763424000162
- Martínez-Mármol, R., Chai, Y., Khan, J. N., et al. (2023). Hericerin derivatives activates a pan-neurotrophic pathway in central hippocampal neurons converging to ERK1/2 signaling enhancing spatial memory. *Journal of Neurochemistry*.https://www.uq.edu.au/news/article/2023/02/mushrooms-magnify-memory-boosting-nerve-growth-0
- Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. *Biomedical Research*, 31(4), 231-237.https://pubmed.ncbi.nlm.nih.gov/20834180/
- Friedman, M. (2015). Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion's Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds. *Journal of Agricultural and Food Chemistry*, 63(32), 7108-7123.https://pubmed.ncbi.nlm.nih.gov/24266378/
- WebMD. (2024). What Are the Health Benefits of Lion's Mane Mushrooms?https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms
- Medical News Today. (2024). Lion's Mane mushrooms: Uses, benefits, and side effects. https://www.medicalnewstoday.com/articles/323400