You might be wondering why a man in his 40s is writing about menopause. Fair question. I’m not a doctor, and I haven’t experienced it myself, but I am a longtime mushroom formulator, and I’ve had the privilege of learning from the incredible women in my life as they navigate this transition. This article is the result of those conversations, paired with what we know from the science.

Menopause doesn’t just affect hormones. It can bring brain fog, mood shifts, memory issues, and disrupted sleep. Lion’s mane mushroom (Hericium erinaceus) has gained attention for its powerful effects on brain health and nervous system support. Here’s what it is, how it works, and why it may be especially relevant during menopause.

How Menopause Impacts Brain Health and Mood

Menopause is not just a hormonal shift, it’s a neurological one. Estrogen, a key reproductive hormone, also plays a crucial role in brain health. It supports neurotransmitters like dopamine, serotonin, and acetylcholine — all of which influence mood, memory, and cognition.

As estrogen levels decline during perimenopause and menopause, many women report a constellation of mental and emotional changes:

Common Neurological Symptoms of Menopause

• Brain fog and difficulty concentrating

• Memory lapses or word-finding issues

• Mood swings, irritability, and increased sensitivity

• Anxiety and low motivation

• Sleep disturbances, which further affect cognition

These symptoms are often under-acknowledged but widely experienced. According to Kravitz et al., 2003, sleep disruption and psychological distress affect a significant percentage of midlife women — and these challenges often intensify during the transition through menopause.

The brain’s response to hormonal change is complex, but it’s not permanent. With the right support, including nutrition, sleep, lifestyle, and adaptogens, many of these symptoms can be softened or reversed over time.

Lion’s Mane for Cognitive Clarity

NGF and Neurogenesis: Why It Matters

Lion’s mane mushroom (Hericium erinaceus) contains two unique bioactive compounds: hericenones and erinacines, that stimulate nerve growth factor (NGF), a protein vital to brain repair and regeneration.

NGF helps maintain healthy neurons and supports the growth of new ones. It’s especially important in brain regions like the hippocampus, which controls memory and learning. During menopause, when estrogen levels drop and neurological symptoms increase, NGF support becomes more relevant than ever.

What the Science Says:

• NGF is essential for memory, learning, and plasticity.

• Low NGF levels are linked to cognitive decline and memory issues.

• Lion’s mane enhances NGF synthesis, particularly in brain areas affected by aging and hormonal changes.

These findings suggest that lion’s mane may help counteract the “brain fog” and mental fatigue many women experience during menopause.

Want to go deeper on how nerve growth factor works in the brain?

👉 What Is NGF? Unlocking Your Brain’s Potential

Clinical Studies on Cognitive Function

Lion’s mane isn’t just folklore, it’s backed by peer-reviewed research. One of the most cited studies comes from Japan, where researchers conducted a 12-week, placebo-controlled trial on older adults experiencing mild cognitive impairment.

Participants who took lion’s mane extract daily showed significant improvements on key cognitive tests:

• Mini-Mental State Examination (MMSE)

• Visual Retention Testing

• Verbal Paired-Associate Learning Tasks

The placebo group showed no such improvement.

Researchers attributed these results to lion’s mane’s unique impact on NGF and neural regeneration, concluding:

“Oral intake of Hericium erinaceus is a safe and convenient method for supporting cognitive function.”

— Mori et al., 2009

Additional Supportive Findings:

• A ScienceDirect review identified erinacines A, B, and C as strong NGF inducers, enhancing brain plasticity and function.

• Animal studies further confirm lion’s mane’s ability to promote nerve regeneration and protect against neurodegeneration.

Together, these findings support lion’s mane as a science-backed cognitive ally, especially during midlife transitions like menopause, when neurological symptoms often intensify.

Curious how lion’s mane helps memory?

👉 How Lion’s Mane Can Help Improve Your Memory

Menopause isn’t just a physical shift; it can feel like an emotional upheaval. Mood swings, anxiety, and disrupted sleep are among the most frustrating symptoms women report. These are not just “in your head”; they’re the result of real neurochemical changes tied to hormonal decline.

Lion’s mane for menopause may offer gentle support for emotional balance, thanks to its effects on dopamine regulation, anxiety reduction, and sleep improvement.

Dopamine Support and Depression Reduction

Lion’s mane contains erinacines — compounds that cross the blood-brain barrier and influence dopamine receptors. Dopamine is critical for mood, motivation, and emotional resilience.

In a 2010 study, 30 menopausal women consumed lion’s mane daily for four weeks. The results?

• Reduced depression and anxiety scores

• Improved emotional regulation

• Enhanced sense of wellbeing

Researchers noted this improvement may be independent of NGF stimulation, suggesting multiple mechanisms of action in the brain.

“Hericium erinaceus intake has the possibility to reduce depression and anxiety… suggesting a different mechanism from its NGF-enhancing action.” 

⏤Nagano et al., 2010

Support for Sleep and Quality of Life

Sleep disturbance affects up to 60% of perimenopausal women, worsening as hormone levels fluctuate. Poor sleep fuels a vicious cycle: more stress, lower resilience, and heightened sensitivity to mood changes.

Lion’s mane may help break that cycle by supporting:

• Restorative sleep patterns

• Lower nighttime anxiety

• Increased daytime energy and resilience

While more studies are needed, early research and anecdotal reports suggest lion’s mane may be a helpful tool for nervous system regulation and emotional grounding.

Lion’s Mane: A Functional Fit for Midlife Women

Midlife isn’t just about managing symptoms; it’s about supporting long-term brain health, emotional steadiness, and daily resilience. Lion’s mane mushroom checks all the right boxes for women seeking gentle, sustainable support without harsh side effects.

Its benefits map directly to common menopausal challenges:

• Mental fog → NGF-supported clarity

• Mood swings → Dopamine regulation

• Sleep disruption → Nervous system support

• Aging concerns → Neuroprotective regeneration

Lion’s mane doesn’t replace hormones. But for many women, it enhances the body’s capacity to adapt; offering brain-forward nourishment for the next chapter.

Is Lion’s Mane Safe for Long-Term Use?

Lion’s mane has been used for centuries in Traditional Chinese Medicine and is generally well tolerated. Modern studies show:

• No significant adverse effects in short- or long-term human trials

• Safe daily dosing when using high-quality extracts

As always, anyone pregnant, nursing, or taking medication should consult a qualified practitioner.

Not all lion’s mane supplements are created equal. Especially when it comes to menopause support.

To get meaningful brain and mood benefits, you need a lion’s mane product that delivers active compounds like hericenones and erinacines. These are what stimulate NGF and support neuroplasticity. Many low-grade products contain little to none.

Here’s what to look for:

• 100% mushroom extracts (not mycelium on grain)

  Most studies showing brain benefits used concentrated extracts. Many commercial products cut corners with starch-heavy mycelium or use a non-extract powder.

• Dual-extracted for full potency

  The active compounds are both water- and alcohol-soluble. Dual extraction ensures you’re getting the full spectrum of nootropic compounds.

• Transparent sourcing + no fillers

  Avoid blends that don’t list extraction method, dose, or ingredients clearly.

Want a deeper breakdown?

👉 Read: How to Choose the Best Lion’s Mane Powder Supplement

We designed Lucid Lion’s Mane with all this in mind — precision dual-extraction, intentional mycelium extracts for high concentrations of erinacines, and zero grain fillers. It’s what we take ourselves, and what we recommend for brain, mood, and midlife support.

More Mushroom Allies for Menopause

Lion’s mane may be a leading ally for brain health, but it’s far from the only mushroom worth considering during menopause.

At Hamilton’s, we believe in stacking support: combining mushrooms with complementary benefits to create a more complete wellness foundation.

Here are a few worth knowing:

• Reishi – A calming adaptogen traditionally used for sleep, stress, and emotional regulation. Especially helpful for nighttime restlessness or hormonal anxiety.

  👉 Explore Reishi for Menopause →

• Cordyceps – Known for energy support, endurance, and hormonal balance. Many women find it helpful for motivation and vitality during early menopause.

  👉 Read Cordyceps for Menopause

Every woman’s needs are different and these mushrooms offer a spectrum of support options for this important life stage.