Lion’s Mane: How One Little Mushroom Can Help with Menopause

📚 Read time: 4 minutes

Coming up: protein, yoga, Japan and China, 2 of my favourite supplements, some surprising ways I manage my health, a magic mushroom that won’t get you arrested, and everything you need to know about how Lion’s Mane can help with menopause + perimenopause.

I’ve unsuccessfully tried many things to ease my perimenopause symptoms:

❌ Complexes
❌ Weird trends
❌ Gimmicky pills

… and I don’t yet want to try HRT.

✅ But after loads of trial and error (mainly error), I’ve discovered many supplements and lifestyle changes that have actually helped me with perimenopause.

And, to my initial surprise, one of them is a weird little hairy mushroom. 🍄

👋 I’m Elaine. Entrepreneur, mother of two, woman in her 40s, and co-founder of Sentro Labs (along with my husband Robert).

… but more importantly than any of that, Lion’s Mane is one of my favourite tools in the stand-off with perimenopause. Here’s more:

What is Lion’s Mane?

A fluffy white mushroom that looks like something from a wizard’s pantry, Lion’s Mane is a medicinal fungus—and it’s been used in traditional medicine for centuries. For things like:

Depression and anxiety
Mood regulation
Energy levels
Inflammation
Brain health
Digestion

The little mushroom has historically been used in China, Japan, Korea, and Vietnam—and many parts of Russia and Eastern Europe.

💡Btw, if you’ve ever heard of ‘yamabushitake,’ that’s exactly the same as Lion’s Mane—it’s just the Japanese name for the same mushroom. Other names for Lion’s Mane include ‘hericium erinaceus,’ ‘mountain priest,’ and ‘bearded hedgehog.’ Weird.

How can Lion’s Mane help with menopause and perimenopause?

Lion’s Mane can help with menopause and perimenopause in MANY ways:

It can battle brain fog and poor memory: both of which are big symptoms of menopause and perimenopause. In one 16-week study, participants demonstrated “significantly increased scores on the cognitive function scale” after taking Lion’s Mane.
Reductions in mood swings: menopause and perimenopause can throw up anxiety, low mood, and unpredictable emotions. But, in some studies, Lion’s Mane has shown the ability to level out mood and temperament.
Lion’s Mane is a phytoestrogen: phytoestrogens are natural plant-based estrogens, which can mimic and balance estrogen. This is especially helpful when estrogen levels drop and fluctuate during menopause—so you get some hormone support without having to actually take extra hormones.
Reduced feelings of stress: during menopause and perimenopause, cortisol can fluctuate (that’s the body’s stress hormone)—and menopausal changes can cause even more stress. But, according to studies like this, Lion’s Mane might help reduce stress.
Enhanced gut health: when estrogen fluctuates during menopause and perimenopause, this can cause constipation, diarrhoea, bloating, and poor digestion. But, according to some studies, Lion’s Mane might “promote the growth of beneficial gut bacteria.” Even better, an improvement in gut health is also linked to loads of cognitive advantages (like better memory, less brain fog, and improved mood).
Other potential positive effe cts of Lion’s Mane include reduced menopausal anxiety, reduced menopausal depression, reduced inflammation, increased concentration, improved sleep quality, improved REM sleep, and falling asleep more quickly.

For all these reasons, Lion’s Mane quickly became one of my favourite supplements…

… and for the same reasons, it’s one of the main ingredients in HARMONY, a supplement me and my husband designed to ease the symptoms of menopause and perimenopause. Featuring Vitamin D, Magnesium Bisglycinate, Zinc Bisglycinate, Vitamin B12, Vitamin B6, Selenium, and Lion’s Mane, it’s reduced many of my perimenopause symptoms.

Other ways I support my body during perimenopause

Aside from taking HARMONY, other things that work for me include:

I now get more of the right exercise: I prioritise strength training, I walk more, and I make sure my gym sessions are intense but not too intense—so my mind and my body have plenty of time to recover. For some inspo on quick but effective workouts, here’s my favourite quick leg day, and here’s core and cardio.
I now eat better, and I’ve increased my protein intake. I make my plates colourful and healthy, I eat more natural foods (like fruit, veg, nuts, and seeds), and I eat 1.2g–1.6g of protein per kilo of my body weight per day. Here’s why protein is essential for menopause and perimenopause—and here are my favourite healthy meal ideas.
Reducing my stress: I do yoga and meditation, I spend more time doing things I enjoy, and I try to wind down better before bed—making sure I dim the lights and avoid screens in the hour before sleeping.
I'm more mindful about hydration. So, I drink 6-8 glasses of water per day, I drink before I’m thirsty, and I’ve cut back on caffeine and alcohol.
I also take EQUILIBRIUM, a stress and sleep complex featuring L-Theanine, Lemon Balm, Magnesium Bisglycinate, Chamomile Extract, Hops Extract, L-Ornithine HCL, and KSM-66 Ashwagandha. My husband and I take it every day—and it’s helped us both to sleep better and stress less.

Lion’s Mane, menopause, and perimenopause: final thoughts

So, that’s everything you need to know about how Lion’s Mane can help with menopause and perimenopause!

To sum up, by helping to balance out estrogen levels, Lion’s Mane can improve:

Memory
Brain fog
Gut health
Low mood
Inflammation
Stress and sleep
Menopausal anxiety
Menopausal depression
And other menopause + perimenopause symptoms

So: it’s one of the 7 ingredients in HARMONY, our unique and natural complex designed specifically to ease the symptoms of menopause and perimenopause.

Aside from taking HARMONY, I’ve also improved my perimenopause symptoms by:

Reducing my sleep and stress (with the help of EQUILIBRIUM and some other hacks)
Focussing on weightlifting and low-impact cardio
Making sure I’m getting enough protein
Keeping an eye on my hydration
Eating healthy food

For more menopause tips, here’s everything you need to know about my simple 2-part supplement routine.

Thanks for reading, and I hope this helps,

Elaine x