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Mental well-being: the power of nootropics like Lion’s Mane
We all have off days from time to time. That's perfectly normal. But what if these negative thoughts and feelings become more frequent and start affecting our daily functioning? In this blog, we dive into the world of nootropics like Lion’s Mane. We explore scientific research that highlights the impact of this fascinating mushroom and other natural ingredients on mental well-being and cognitive performance. Additionally, we provide lifestyle tips to further support mental health.
1 in 3 scores low on mental well-being
There have been numerous studies on mental well-being, which refers to how comfortable and happy people feel in their daily lives. Based on a self-report survey conducted in 2023¹, the mental health of 3000 participants was assessed. The results showed that 1 in 3 individuals scored low on mental well-being. Women also scored significantly lower than men. Mental health issues were particularly reported more frequently among individuals aged 18 to 54. This highlights a widespread issue that, fortunately, is receiving increasing attention.
How do negative thoughts and feelings arise?
To better cope with depressive thoughts and feelings, it's important to understand where they come from and how they develop in our brains.
For a long time, scientists believed that our brains were unchangeable. It was thought that aspects such as intelligence, psychological health, and talents were fixed from birth. However, this belief has since been disproven. Research has shown that our brains have the ability to adapt and change. The billions of nerve cells in our brains are interconnected, and these connections are influenced by our thoughts, feelings, and actions. When certain nerve cells are repeatedly activated in the same way, they start to cluster together, forming stronger connections.
Our brains not only shape what we think, feel, and do, but they're also actively influenced by these processes. We can train them to improve, even shaping our thoughts and emotions in the process. This adaptability of the brain is known as neuroplasticity.
Positive thoughts
You can start by reframing negative thoughts into something positive. Here’s an example:
Negative thought: "I’m really bad at my job; others do it much better than I do."
Positive reframe: "I’m still growing and learning every day. Everyone has their own pace and strengths."
Positive thinking increases blood flow to your brain, allowing your neurons to function more effectively. It may take practice at first to shift your focus, but over time, these positive connections will strengthen.
Meditation and mindfulness
Meditation can also help reduce negative thoughts and emotions. It's a form of mental exercise, a set of focus techniques that can change the structure and function of the brain. This directly impacts attention, stress reduction, and psychological well-being.² ³
Find your passion
The chemicals produced in your brain, known as neurotransmitters, also play a crucial role. Dopamine and serotonin, for example, are often called "happiness hormones." They not only contribute to a sense of well-being but also encourage the brain to create new pathways and strengthen certain connections.
Find something you are truly passionate about—something you love doing without any obligations or self-imposed goals. This will stimulate the release of dopamine in your brain, helping to create and strengthen new neural connections.
Exercise and movement
Physical activity is also essential. Exercise improves blood circulation, ensuring that your brain receives more oxygen, glucose, and other vital nutrients. The intensity of the activity doesn’t matter as much as consistency—aim for regular movement (3-5 times per week).
Biohacking for dummies
Finally, it is also worth exploring the concept of biohacking as a way to elevate your mental well-being. Biohacking literally means optimizing your body using biology and technology. The ultimate goal is to enhance both physical and cognitive performance, helping you unlock your full potential.
It may sound complex, but chances are you’re already practicing biohacking without realizing it. Many common biohacks are widely known and used, such as intermittent fasting to reduce inflammation and support weight management or meditation to decrease stress. Supplements are another key example. By choosing the right supplementation, you can proactively improve your health and well-being.
Biohacking goes beyond traditional lifestyle advice, which typically focuses on aspects like nutrition, exercise, stress, and sleep. It also considers the impact of supplementation, light exposure, cold therapy, breathing techniques, and more. Additionally, biohacking is highly personalized. There are no universal recommendations. The key is discovering which biohacks work best for you.
The concept of biohacking has existed for a long time but has recently gained immense popularity, partly due to the influence of Silicon Valley in the United States. This region is the hub of innovative technology and home to major tech giants like Google, Meta, and Netflix. To better cope with strict deadlines and performance targets, employees in Silicon Valley began exploring natural biohacks to enhance both their productivity and well-being. The true "father of biohacking" is Dave Asprey, author of Smarter, Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want (Asprey, 2023)⁴. In this book, he discusses various biohacks and encourages readers to experiment with different techniques to find what works best for their personal needs and goals, both in terms of mental well-being and cognitive performance.
Some of the biohacks Asprey highlights include:
- Cold thermogenesis to activate brown fat tissue and boost metabolism
- Red light therapy to support cell recovery and reduce inflammation
- Adaptogenic herbs like rhodiola, which help balance the body (also found in Balance² Me by Insentials)
- Natural nootropics like Lion’s Mane, also known as Hericium erinaceus
Speaking of nootropics, there's much to say about them. Just like biohacking, the term nootropics has been rapidly growing in popularity in recent years.
Nootropics: safely influencing neuroplasticity
Nootropics are substances, both natural and synthetic, that enhance cognitive functions such as memory, focus, creativity, and mood. They influence neuroplasticity by stimulating the formation of new synaptic connections between neurons.
In this blog, we focus only on natural nootropics, specifically Lion’s Mane, also known as Hericium erinaceus or bearded tooth fungus. Other well-known examples of nootropics include caffeine and ginseng. These substances primarily target the brain. The term "nootropics" originates from Greek and means "to bend or shape the mind."
Lion’s Mane, also called Hericium erinaceus, is one of the most well-known and widely used mushrooms as a natural nootropic. It's recognizable by its long, hair-like spines, resembling a lion’s mane, which is how it got its name. In Dutch, this mushroom is also referred to as "wig fungus." It's edible and mainly grows on hardwood or dying hardwood in North America, Europe, and Asia.
The influence of Lion's Mane or bearded tooth fungus
Nootropics like Lion’s Mane are often compared to psychedelics. However, psychedelics contain compounds that can induce hallucinations, whereas Lion’s Mane doesn't. This mushroom doesn't cause hallucinations. Its effects are much more subtle and do not alter consciousness. As a result, nootropics are safe to use and are freely available as supplements.
The therapeutic potential of Lion’s Mane is currently being extensively studied. Research into its effects highlights its unique mix of bioactive compounds, such as hericenones and erinacines. These small molecules easily cross the blood-brain barrier. Once in the brain, they have the unique ability to stimulate the production of neurotrophins such as NGF (nerve growth factor) (Lai et al., 2013; Chong et al., 2019)⁵ ⁶ and BDNF (brain-derived neurotrophic factor) (Vigna et al., 2019; Nagano et al., 2010)⁷ ⁸.
These proteins promote the growth of new neurons and synapses. They also regulate the strength and efficiency of neuronal connections. Additionally, they protect existing neurons from damage and apoptosis, or programmed cell death. In short, neurotrophins support the health of neurons and, in turn, mental well-being.
A deficiency in neurotrophins such as BDNF and NGF has been linked to feelings of depression and anxiety. Along with exercise, a healthy diet, and mindfulness, the use of nootropics like Lion’s Mane can stimulate the production of neurotrophins and contribute to better mental health. (Tseng et al., 2015; Cubillos et al., 2022, Porter & O’Connor, 2022).⁹ ¹⁰ ¹¹
NRM3+: supporting your mental well-being
At Insentials, a healthy lifestyle is always the priority, with a strong focus on preventing various lifestyle-related issues. While a balanced diet and regular exercise form the foundation, supplements with nootropics can serve as additional support for maintaining good mental health. That’s why Insentials carefully developed the NRM3+ formula, a supplement designed to support your mental well-being.
NRM3+ contains the nootropic Lion’s Mane, which has been extensively discussed above. In addition, two other key ingredients have been added to the formula:
- Saffron
- Mangiferin
Saffron
When it comes to mental well-being, saffron is a well-known player. Numerous studies have confirmed the powerful effects of saffron and its active compound, safranal¹² ¹³. Specifically, saffron helps regulate the stress response and modulates neurotransmitter systems. The presence or absence of these neurotransmitters plays a crucial role in the development of negative thoughts and emotions. Saffron is often used by individuals seeking natural alternatives to conventional antidepressants or as a complementary therapy alongside traditional treatments to enhance their effectiveness.¹⁴
Mangiferin
Mangiferin is an extract derived from the leaves of the mango tree. A recent study (Jeyakodi, S. et al., 2024)¹⁵ found that it significantly contributes to improvements in mental speed, attention, working memory, response inhibition, and verbal learning and memory. Additionally, mangiferin has shown beneficial effects in managing psychological stress, particularly in regulating nervousness, irritability, and mood swings.
The relevance of this supplement for women
Daily life often feels like a constant balancing act between work, family, social commitments, and finding time for yourself. This can increase mental strain.
NRM3+ is designed for those moments when your mind feels overloaded, and your energy is drained. It provides the support you need to better manage mental pressure without resorting to strong stimulants or medication. It won’t solve all your problems, but it gives your brain that extra boost to help you get through the day with more clarity and mental calm.
Insentials NRM3+
New
Sources
¹Fiers S., Braekman, E. (2023). Preventiebarometer: Geestelijke gezondheid. sciensano.be.
²Van de Velde, J., Levecque, K., Weijters, B., & Laureys, S. (2023).Doing what matters in times of stress:No-nonsense meditation and occupational well-being in COVID-19.PLoS ONE,18(11), e0292406
³Keng S-L, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: A review of empiricalstudies. Clin Psychol Rev. 2011; 31: 1041–1056.
⁴Asprey, D. (2023).Smarter not harder: The Biohacker’s Guide to Getting the Body and Mind You Want.Harper Wave.
⁵Lai, P. L., Naidu, M., Sabaratnam, V., Wong, K. H., David, R. P., Kuppusamy, U. R., Abdullah, N., & Malek,S. N. (2013).Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus(Higher Basidiomycetes) from Malaysia.International journal of medicinal mushrooms,15(6), 539–554.
⁶Chong, P. S., Fung, M., Wong, K. H., & Lim, L. W. (2019). Therapeutic Potential of Hericium erinaceus forDepressive Disorder.International Journal Of Molecular Sciences,21(1), 163.
⁷Vigna, L., Morelli, F., Agnelli, G. M., Napolitano, F., Ratto, D., Occhinegro, A., Di Iorio, C., Savino, E., Girometta, C., Brandalise, F., & Rossi, P. (2019). Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers? Evidence-based Complementary And Alternative Medicine,2019, 1–12.
⁸Nagano, 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.
⁹Tseng, P., Lin, P., Tu, K., Cheng, Y., Wu, C., & Chen, Y. (2015).Significantly lower nerve growth factor levelsin patients with major depressive disorder than in healthy subjects: a meta-analysis and systematicreview.Neuropsychiatric Disease And Treatment, 925.
¹⁰Cubillos, S., Engmann, O., & Brancato, A. (2022). BDNF as a Mediator of Antidepressant Response: Recent Advances and Lifestyle Interactions.International Journal Of Molecular Sciences,23(22), 14445.
¹¹Porter, G. A., & O’Connor, J. C. (2022). Brain-derived neurotrophic factor and inflammation in depression: Pathogenic partners in crime? World Journal Of Psychiatry, 12(1), 77–97.
¹²Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre,F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J. B., Capuron, L., & Kennedy, D.O. (2021). Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to aPsychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial.Frontiers in Nutrition,7.
¹³Shafiee, M., Arekhi, S., Omranzadeh, A., & Sahebkar, A. (2017).Saffron in the treatment of depression,anxiety and other mental disorders: Current evidence and potential mechanisms of action.Journal OfAffective Disorders,227, 330–337.
¹⁴Chauhan, S., Tiwari, A., Verma, A., Padhan, P. K., Verma, S., & Gupta, P. C. (2024).Exploring the Potentialof Saffron as a Therapeutic Agent in Depression Treatment: A Comparative Review.The Yale journal ofbiology and medicine,97(3), 365–381.
¹⁵Jeyakodi, S., Krishnakumar, A., Dalal, M., & Shetty, B. S. (2024). Assessment of Efficacy and Safety ofMangifera indica Extract (Stadice®) for Cognitive Function: A Randomized, Double-Blind, Placebo-Controlled Study.Cureus.