Understanding What Vitamins Does Lion's Mane Contain?

October 7, 2025 •

3 min read

Research highlights Lion's Mane as a nutritional powerhouse, but many ask: what vitamins does Lion's Mane contain? This unique, shaggy fungus is a natural source of vital nutrients, particularly B vitamins and vitamin D, along with important minerals and bioactive compounds.

Quick Summary

Lion's Mane is a natural source of essential B vitamins like niacin, riboflavin, and folate, plus precursors for vitamin D. It also contains key minerals and bioactive compounds.

Key Points

B-Vitamin Powerhouse: Lion's Mane contains a valuable complex of B vitamins, including riboflavin, niacin, and folate, which are crucial for energy and metabolism.
Natural Source of Vitamin D: The mushroom produces ergosterol, which converts to vitamin D2 when exposed to UV light, offering a plant-based option for this vital nutrient.
Minerals and Antioxidants: Beyond vitamins, it provides essential minerals like potassium and zinc, along with antioxidants that protect against cellular damage.
Supports Brain Health: The vitamins and bioactive compounds, particularly hericenones and erinacines, contribute to the mushroom's neuroprotective and cognitive-enhancing effects.
Immune System Support: Its beta-glucans and other nutrients help modulate the immune system and promote a healthy gut environment.
Rich Nutritional Profile: Lion's Mane is a low-fat, nutrient-dense food that offers a holistic approach to wellness when incorporated into a balanced diet.

Lion's Mane, or Hericium erinaceus, is a striking medicinal mushroom known for its unique, shaggy appearance reminiscent of a lion's mane. While its nootropic and immune-boosting properties have garnered significant attention, its fundamental nutritional makeup is equally compelling. Unlike many supplements that focus on a single compound, consuming the whole mushroom or a full-spectrum extract provides a broad range of vitamins and minerals that work synergistically.

The B-Vitamin Complex in Lion's Mane

One of the most notable features of Lion's Mane is its rich profile of B-complex vitamins, which are crucial for a variety of bodily functions, including energy metabolism, nervous system health, and DNA synthesis. These water-soluble vitamins are not stored in the body for long, making regular dietary intake important.

Key B-Vitamins in Lion's Mane

Thiamin (B1): Essential for converting carbohydrates into energy and for maintaining proper nerve function.
Riboflavin (B2): Plays a vital role in cellular energy production, metabolism, and protecting cells from oxidative damage.
Niacin (B3): Supports energy conversion, DNA repair, and provides benefits for heart health.
Pantothenic Acid (B5): Crucial for the synthesis of fatty acids and cholesterol, as well as for energy production.
Vitamin B6: Involved in over 100 enzyme reactions, primarily concerning protein metabolism and nervous system function.
Biotin (B7): Supports healthy skin, hair, and nails, and is a coenzyme for several metabolic processes.
Folate (B9): Crucial for cell growth, formation of red blood cells, and healthy tissue growth.

Lion's Mane as a Source of Vitamin D

Mushrooms are one of the few natural, non-animal sources of vitamin D. Specifically, Lion's Mane contains ergosterol, a provitamin that converts into active vitamin D2 when exposed to ultraviolet (UV) light. Some commercial mushroom producers expose their mushrooms to UV light to boost their vitamin D content, making Lion's Mane a plant-based option for supplementing this essential nutrient. Vitamin D is vital for bone health, immune function, and mood regulation.

Beyond Vitamins: A Broader Nutritional Profile

While its vitamin content is impressive, Lion's Mane offers a more comprehensive range of nutrients that contribute to its overall health benefits.

Other important nutritional components include:

Minerals: A 100g serving of fresh Lion's Mane can contain significant amounts of potassium, which is important for maintaining normal blood pressure. It also provides smaller amounts of zinc, iron, and magnesium, which play roles in immunity, oxygen transport, and muscle function.
Antioxidants: Lion's Mane is packed with antioxidants, including ergothioneine, which help neutralize free radicals and reduce oxidative stress. This protective effect is linked to a lower risk of chronic diseases and inflammation.
Bioactive Compounds: The most studied compounds in Lion's Mane are hericenones and erinacines, which are known to promote Nerve Growth Factor (NGF). These compounds are believed to be responsible for the mushroom's neuroprotective and cognitive-enhancing effects.
Beta-glucans: These complex polysaccharides are known for their immune-modulating properties and ability to support gut health.

Comparison Table: Lion's Mane vs. Common Mushrooms

While Lion's Mane is rich in nutrients, it's helpful to see how its vitamin content stacks up against other popular edible mushrooms. Note that nutrient levels can vary based on growing conditions and preparation.


Nutrient	Lion's Mane (per 100g)	White Button Mushroom (per 100g)	Shiitake Mushroom (per 100g)
Riboflavin (B2)	0.36 mg	0.49 mg	0.22 mg
Niacin (B3)	1.6 mg	3.61 mg	3.88 mg
Pantothenic Acid (B5)	Present (in trace)	1.5 mg	1.33 mg
Folate (B9)	30 mcg	17 mcg	31 mcg
Vitamin D	80 IU	7 IU	18 IU
Potassium	443 mg	393 mg	304 mg

Note: Values for White Button and Shiitake are based on USDA nutritional data and may not directly reflect all vitamin contents. Vitamin D levels in mushrooms, including Lion's Mane, are significantly increased by UV light exposure.

Conclusion

Lion's Mane is more than just a functional food; it is a nutrient-dense mushroom that offers a valuable array of vitamins essential for human health. Primarily recognized for its B-vitamin complex and its ability to provide vitamin D, it also supplies important minerals and potent bioactive compounds. Incorporating this powerful fungus into your diet, whether through fresh mushrooms or supplements, can support neurological function, bolster the immune system, and contribute to overall well-being. Its versatility makes it an excellent addition to a balanced nutrition diet for those seeking a natural approach to wellness.

For those interested in the scientific research behind functional mushrooms and their nutritional benefits, the National Institutes of Health (NIH) provides extensive resources and studies on the subject: https://www.ncbi.nlm.nih.gov/.

Frequently Asked Questions

Lion's Mane contains several B-complex vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), and folate (B9).

While not a primary source, some reports mention the presence of ascorbic acid (Vitamin C) in Lion's Mane, contributing to its overall antioxidant capacity.

Lion's Mane produces ergosterol, a precursor to Vitamin D2. When the mushroom is exposed to sunlight or UV light, this ergosterol converts into active Vitamin D, which is then available for consumption.

Vitamins from whole food sources like Lion's Mane can be highly bioavailable. While synthetic vitamins have their place, nutrients from whole foods come with a complex of other beneficial compounds that work synergistically.

Yes, the vitamin content can vary depending on whether the supplement is a whole powder or an extract. Full-spectrum extracts or powders derived from the whole mushroom typically retain more of the natural vitamins and compounds.

While Lion's Mane is a good source of several key vitamins, especially B vitamins and vitamin D, it does not provide a complete spectrum of all essential vitamins. It should be consumed as part of a diverse and balanced diet.

Yes, particularly for Vitamin D. Mushrooms exposed to UV light during cultivation will have a significantly higher Vitamin D content than those grown in the dark.