Cordyceps Benefits and More

Cordyceps is a type of fungus long used in Traditional Chinese Medicine (TCM). It is said to have potent antioxidant and anti-inflammatory effects.

When taken as a supplement, cordyceps benefits may include:

• Increased exercise performance
• Boosted immunity
• Reduced inflammation
• Improved heart health
• Lower blood sugar in people with type 2 diabetes

Some people even believe that cordyceps may have anti-aging and anti-cancer properties.

This article describes how cordyceps are used, including the possible benefits and risks. It also explains what to look for when choosing a cordyceps supplement and how to take it safely.

Uses of Cordyceps

There are over 400 known species of cordyceps, although the types used in most supplements are manufactured in the lab.

In complementary and alternative medicine (CAM), cordyceps is often used as a natural energy booster. Proponents also claim that cordyceps can protect against health issues like fatigue, high blood pressure, upper respiratory infections, inflammation, and kidney disorders. Some herbalists also believe that cordyceps can boost libido (sex drive), slow aging, and protect against cancer.

However, much of the research on cordyceps has been completed on animal models or in lab settings. More human trials are needed before recommending cordyceps for health purposes.

May Enhance Athletic Performance

Research into the performance-enhancing effects of cordyceps has yielded mixed results.

Cordyceps is thought to boost athletic performance. This claim first grabbed headlines in the '90s when Chinese track and field athletes achieved multiple world records, and their coach attributed their success to cordyceps-containing supplements.

One study found that daily cordyceps supplementation gradually increased the maximum oxygen intake (VO2 max) in young adults after three weeks. Researchers believed these results meant that cordyceps might increase an athlete's tolerance to high-intensity exercise.

However, this study was small and conducted over a short period. Therefore, it's unclear if long-term cordyceps supplementation could safely improve exercise tolerance even further. Before claiming that cordyceps is a safe and effective supplement for athletes, more human trials must be performed.

May Help Type 2 Diabetes Symptoms

In traditional medicine, cordyceps has long been used to treat diabetes.

While there are no quality studies investigating these effects in humans, several animal studies have been conducted. However, animal studies on cordyceps and other supplements should not be used as evidence for human use.

One study found that a four-week course of a cordyceps extract improved cholesterol levels and weight gain in mice with diabetes. Cordyceps was also found to have the potential to protect insulin-making beta cells. However, cordyceps did not significantly alter blood sugar levels or improve insulin resistance in the mice.

Cordycepin, one of the active ingredients in cordyceps, has been associated with antidiabetic activity in animal models. A recent review of various studies noted that cordycepin's potential effect on diabetes might be due to gene regulation.

Again, these findings are based on nonhuman animal research and, therefore, cannot be used to determine human benefit.

May Lower High Cholesterol

Cordyceps is believed to have potent anti-inflammatory and antioxidant effects, which may help prevent or treat hyperlipidemia (having too many fats, called lipids, in your blood).

Many of these benefits have been attributed to cordycepin, a bioactive component of cordyceps. Polysaccharides, or carbohydrates, found in cordyceps have also been helpful.

Results from animal studies linked cordyceps use to lowered hyperlipidemia. In one such study, a polysaccharide extracted from cordyceps decreased hamsters' total cholesterol and triglyceride levels.

In other studies, cordycepin has been associated with improvements in hyperlipidemia. This has been attributed to its similar structure to adenosine, a naturally occurring chemical in the human body needed during fat metabolism and breakdown.

As with most research areas surrounding cordyceps, human trials are necessary before making health claims.

May Reduce Inflammation

Powerful anti-inflammatory effects have been attributed to cordyceps. These benefits are generally linked to one of cordyceps components, cordycepin. Due to cordycepin's very close structural resemblance to adenosine (a brain chemical needed during fat metabolism), it is considered a promising anti-inflammatory agent.

Acute inflammation (such as a response to an infection or injury) is an important protective reaction. However, chronic inflammation can lead to diseases like cancer or rheumatoid arthritis. Studies suggest that cordycepin positively affects the ability of adenosine to grow and sustain the immune system in beneficial ways.

Additionally, a particular sub-species of cordyceps, C. militarist, has been found to have potential neuroprotection effects. Neuroinflammation (a protective response in the brain or spinal cord) is associated with neurodegenerative diseases like Parkinson's disease and Alzheimer's disease.

The inflammation-fighting properties of cordyceps are untested in humans. However, because of the potentially beneficial effects, researchers believe cordyceps may be developed into anti-inflammatory drugs, supplements, and nutraceuticals.

May Enhance Immunity

Cordyceps has been shown to stimulate the immune system by increasing the activity and production of various immune cells.

A 2015 randomized controlled trial demonstrated that healthy adult males taking 1.5 grams of cordyceps daily for four weeks effectively enhanced their cellular immunity (the destruction of infected cells or pathogens).

Further, a 2023 study concluded that cordyceps can be a safe and effective immunological enhancement to medical treatment in patients with mild to moderate COVID-19 infection.

May Support Healthy Aging

After your body's growth, development, and maturity are completed, the aging process begins. Your tissues and organs start the natural process of decline, accompanied by a gradual weakening of the body. This is believed to be due to oxidative stress which is affected by different factors (diet, exercise, genetics, etc.).

A 2022 article published in Frontiers in Microbiology concluded that mushrooms, including cordyceps, may reduce some naturally occurring, age-related functional impairments such as hypertension and memory decline.

Studies in humans are lacking, however, cordyceps' ability to positively affect aging accelerants such as chronic inflammation, cholesterol and blood sugar levels, impaired immune function, and hormonal responses suggests great potential to slow and support healthy aging.

May Help Manage Menopausal Weight Gain

Results from a 2022 animal study suggest that cordyceps may have anti-obesity effects in menopause. Compounds in cordyceps (such as cordycepin, adenine, and guanosine) could potentially regulate obesity and other menopause pathways.

Again, it should be noted that this was an animal study and the effects have not been proven in humans.

What Are the Side Effects of Cordyceps?

Cordyceps is generally considered safe for short-term use. However, as with most supplements, side effects are possible. Still, most potential side effects associated with cordyceps are mild.

Common Side Effects

Some cordyceps users may experience common side effects. These can include:

• Upset stomach
• Nausea
• Diarrhea
• Dry mouth

Typically, symptoms resolve once the use of cordyceps is stopped. But talk with your healthcare provider if you experience side effects after taking cordyceps; they should be able to guide you through any necessary treatments.

Precautions

Some people must take extra precautions when using cordyceps supplements.

Little is known about the long-term safety of taking cordyceps. Although it is relatively non-toxic, research is insufficient to ensure it is safe in all circumstances.

Cordyceps supplements should be avoided by these groups:

• Allergic: If you’re allergic to cordyceps, avoid use.
• Pregnant or breastfeeding: Research is insufficient to confirm whether cordyceps is safe to take during these times. Avoid use.
• Children: The effects on children are unknown due to a lack of research. Avoid use.
• Autoimmune compromised: Those who suffer from autoimmune conditions (e.g., rheumatoid arthritis, lupus, and multiple sclerosis) should avoid use. 

There is a possibility that mycotoxins, or toxins that grow on fungi, could be present in cordyceps. More safety studies should be conducted on natural and synthetic cordyceps to prove or discredit these claims.

Reach out to your healthcare provider with questions or for further guidance.

Dosage: How Much Cordyceps Should I Take?

There are no universal guidelines for an appropriate dose of cordyceps supplements.

Dosage varies significantly in studies looking at cordyceps. For example, studies on athletic performance have used doses of one gram up to 4.5 grams daily. In some animal studies, dosage ranged from three grams per day to 10 grams per kilogram (kg) of body weight per day.

As a rule of thumb, never use more than the recommended dosage on the product label or as instructed by your healthcare provider.

Stop and let your healthcare provider know if you develop any unusual symptoms or side effects after consuming cordyceps. Side effects often occur from taking a higher-than-usual dose.

What Happens if I Take Too Much Cordyceps?

When taken appropriately, cordyceps is not thought to be toxic. Overdose has not been reported.

However, there are concerns about cordyceps' potential to contain toxins. No long-term human trials on cordyceps have been completed, so researchers are not confident in recommending its long-term use.

It should also be noted that one study on wild cordyceps found that the fungus may contain some levels of arsenic. Arsenic is a natural metal that can be poisonous when too much is consumed.

Again, more research is needed on the safety of cordyceps. Only take the recommended dose of cordyceps as stated on the label. Consult with your healthcare provider if you are unsure how much to take.

Possible Interactions

Certain medications may interact with cordyceps, including:

• Certain diabetes medications (e.g., metformin): In some animal studies, cordyceps has been shown to lower blood sugar levels. Combining cordyceps with other antidiabetic medications may cause blood sugar to become too low, resulting in hypoglycemia.
• Blood thinners and other anti-thrombotic drugs: Taking these medications along with cordyceps may lower the efficacy of these medications or increase the risk of bleeding. However, this interaction has only been reported in lab studies, not in humans. Human trials need to be conducted.

Before starting cordyceps supplements, you should carefully read the ingredient list and nutrition facts panel to learn which ingredients and how much of each ingredient is included. Review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

How to Choose Cordyceps Supplements

You may find fresh cordyceps mushrooms online or in specialty grocery stores. However, they are not common and may be challenging to track down. In the United States, cordyceps is primarily available in supplement form.

Cordyceps is typically available in capsule, tablet, tincture, or powder form. Dried whole cordyceps are often used to make tinctures and extracts, while powdered cordyceps can be blended into smoothies and protein shakes. The best supplement form for you may be the one that fits best into your lifestyle.

It's important to remember that dietary supplements are not regulated in the United States. Supplements do not undergo rigorous testing like medications do. However, you can ensure better quality and safety by buying supplements that have been tested and certified by the U.S. Pharmacopeia (USP), ConsumerLab, or other recognized organizations.

Additionally, the National Center for Complementary and Integrative Health reports that Chinese herbal products are sometimes contaminated with drugs, toxins, or heavy metals. Others may not even include the listed ingredients.

Talk with your healthcare provider for additional tips on finding the right supplements.

Summary

Cordyceps is a type of fungus that mostly grows in Asia and has been used in traditional medicine for centuries.

Although more research is needed, cordyceps has been studied for its use in improving athletic performance, diabetes, hyperlipidemia, and other health concerns. Cordyceps has few side effects and precautions, but you should still follow the proper dosage and directions. Before starting cordyceps supplements, talk to your healthcare provider to ensure it is the right decision.