Lion’s mane vs turkey tail: health benefits compared

Introducing lion’s mane and turkey tail

Let’s begin by getting to know our challengers a little better. Both species of mushroom have been part of traditional medicine systems for generations, but aren’t quite household names worldwide yet. Quick side note – despite their animal-based monikers, these fungi are entirely plant-based and vegan-friendly! So dietary requirements aren’t a factor when it comes to deciding between lion’s mane vs turkey tail.

With its cascading clumps of white tendrils, it’s easy to see how the lion’s mane fungus got its name. Also known as the pom-pom mushroom (or Hericium erinaceus, to be scientific), it grows across North America, Asia, and Europe. You’ll find it on the trunks of dead hardwood trees – but don’t pick it if you do! Here in the UK, it’s a protected endangered species.

A common ingredient in traditional Chinese and Japanese medicine, lion’s mane is currently enjoying newfound popularity as a brain supplement. We’ll talk more about the potential of lion’s mane vs turkey tail to support cognitive health below.

Speaking of turkey tail, this mushroom gets its moniker from the multicoloured concentric rings adorning its fan-like, semicircular caps. These can be a mix of brown, white, dark purple, green, yellow, grey, and black. Similar to lion’s mane, it grows on dead hardwood stumps and branches in Europe, Asia, and North America.  

In addition to its medicinal value, throughout history people have prized turkey tail (Trametes versicolor) for its appearance. This includes using it as a table ornament, and even to decorate hats! Today, however, you’re more likely to find the mushroom in supplements for gut health and supporting the immune system. But before we look at the differences between turkey tail and lion’s mane mushrooms, let’s explore their similarities.

Shared benefits of turkey tail and lion’s mane mushrooms

Despite their vastly different appearances, these fungi have quite a lot in common. That’s one reason why picking a side in the lion’s mane vs turkey tail debate can be tough. As an example, like most medicinal mushrooms, they both function as adaptogens. In case you’re not familiar with the term, this means they help the mind and body to cope with stress. Adding them to your diet could increase your resistance to mental, environmental, and physical stress, potentially reducing its negative effects.

What’s more, these fab fungi have potent anti-inflammatory and antioxidant properties. So, whichever player you choose in the lion’s mane vs turkey tail debate, it could lessen oxidative stress and chronic inflammation. That’s important because experts have linked these to an increased risk of conditions like heart disease, arthritis, obesity, and cancer.

Another link between lion’s mane and turkey tail is that they’re both rich in beta-glucan. This is a type of fibre that confers a wealth of potential benefits on those who consume it. These include supporting heart health, your gut, and the immune system. For instance, it can reduce the amount of cholesterol that your digestive system absorbs.(1) This results in lower levels of it in your blood, which decreases the risk of heart disease. So, if you’re considering lion’s mane vs turkey tail to support cardiovascular health, it’s hard to pick a clear winner.

In addition, beta-glucan might help with healthy blood glucose management. Studies suggest it can decrease both fasting and postprandial blood sugar levels.(2) This could be advantageous because long-term hyperglycemia may cause several serious health problems. Another draw for lion’s mane vs turkey tail!

Lion’s mane vs turkey tail: the benefits of lion’s mane

While these two mushrooms have plenty of shared strengths, they each also have distinct advantages for different aspects of wellbeing. For this round of the lion’s mane vs turkey tail contest, we’ll look at the benefits of lion’s mane.

We mentioned that this fungus is gaining popularity with people wanting to support their brain health – and for good reason. Studies show the ingredient may assist in staving off mental decline and improving cognitive functions in patients with mild Alzheimer’s.(3) One explanation for this is that lion’s mane contains erinacines and hericenones. These are compounds that stimulate the growth of brain cells and help to prevent neuronal damage.

What’s really interesting is that lion’s mane may be able to support cognitive functions in healthy people, too.(4) However, further investigation is necessary to clarify these findings. Either way, when comparing lion’s mane vs turkey tail for cognition and brain health, we have a clear winner.

And lion’s mane could help with other aspects of your mental health as well. Research has discovered that the mushroom can have a positive influence on our mood. Specifically, it might be able to alleviate mild feelings of depression and anxiety.(5)

There are several potential explanations for this. First, lion’s mane lessens chronic inflammation in the brain. Second, it supports the functioning of the hippocampus – a region of the brain that plays a role in emotional responses. Third, it can stimulate the production of brain-derived neurotrophic factor (BDNF), which enhances neuroplasticity. Experts have linked low levels of BDNF with an increased risk of depression. So, if you’re interested in lion’s mane vs turkey tail for this aspect of mental health, we recommend lion’s mane.

Turkey tail vs lion’s mane: the benefits of turkey tail

Let’s move on to round two of lion’s mane vs turkey tail, and look at the benefits of turkey tail. Chief among them is the mushroom’s ability to support the immune system – and there are several ways it does so.

First, it helps to tackle oxidative stress and chronic inflammation. What’s more, turkey tail contains two types of polysaccharopeptides – PSK and PSP – that have a positive influence on immunity. Studies have found that PSK activates natural killer cells, a type of white blood cell that protects us from pathogens.(6) Meanwhile, PSP is able to increase another kind of white blood cell called monocytes, which fight infection.(7)

At this point, it’s important to note that lion’s mane may have a beneficial influence on the immune system too. This is thanks to the beta-glucan that both it and turkey tail contain. Research shows that beta-glucan can increase the activity of certain immune cells, including monocytes and macrophages.(8) However, if we’re comparing the advantages of lion’s mane vs turkey tail for immunity, turkey tail comes out on top.

And that isn’t the only arena in which turkey tail shines. This colourful fungus acts as a prebiotic too, nourishing the good bacteria in your gut while inhibiting potentially harmful bacteria.(9) This has a number of positive effects on wellbeing. Most obviously, it can support your digestive health. But that’s not all. Your gut microbiota also exerts an influence on the immune system, because many of your immune cells are located there. As such, taking care of your gut health is more important than you might realise. And if that’s what you’re considering lion’s mane vs turkey tail for, turkey tail is the best choice.