Cordyceps Mushroom: Energy, Exercise and What the Research Shows

The short answer: Cordyceps is a fungus used for centuries in traditional Chinese medicine for fatigue and stamina. Today it is grown in labs and sold in capsules, powders and gummies. A few small studies suggest it may help with high-intensity exercise, but results are mixed and the doses studied are much larger than most products contain.

What it is

In the wild, cordyceps is a fungus that grows on moth caterpillars in cold mountain regions, which made it rare and expensive. Traditional Chinese medicine has used it for fatigue, stamina and as a general tonic ^[1]. Supplements today use lab-grown cordyceps, usually Cordyceps sinensis (often sold as Cs-4) or Cordyceps militaris ^[2].

What studies show

Research in people is small and the results are mixed ^[1].

• In one randomized, placebo-controlled study of 28 active young adults, 4 grams a day of a mushroom blend containing Cordyceps militaris did not beat placebo after one week. In a smaller group of 10 who kept going for three weeks, oxygen uptake during hard cycling improved compared with placebo ^[2].
• Earlier studies of Cordyceps sinensis in older adults reported better aerobic measures after 6 to 12 weeks, while several studies in trained cyclists found no benefit ^[2].
• Memorial Sloan Kettering sums it up: studies on exercise performance in healthy people "yielded mixed results" ^[1].

Claims that cordyceps fights cancer, boosts testosterone or protects the kidneys come mainly from lab and animal studies, or from small studies in people who were already sick. They are not proven for healthy people ^[1].

How much is in a product

The exercise studies used 1 to 4.5 grams of cordyceps a day, and benefits showed up mostly at the higher doses taken for several weeks ^[2]. Most gummies and capsules contain far less. Our Cordyceps Energy Gummies, for example, list 200 mg of cordyceps extract. Extracts are concentrated, so the numbers are not directly comparable, but don't expect results that match the studies.

Side effects and cautions

• No major side effects have been reported ^[1].
• Blood sugar: cordyceps may lower blood sugar. Talk with your doctor if you take insulin or other diabetes medicine ^[1].
• Bleeding: cordyceps may increase bleeding risk, and there is a case report of heavy bleeding after a dental procedure. Ask first if you take a blood thinner such as warfarin, and stop before surgery ^[1].
• Many cordyceps products, including our gummies, also contain ginkgo, which may increase bleeding risk with blood thinners and may be unsafe in pregnancy ^[3].
• Memorial Sloan Kettering advises that people with myeloid-type blood cancers should not use cordyceps ^[1].

Who should ask first

• Anyone taking blood thinners, diabetes medicine or other prescription medicine.
• Anyone pregnant or breastfeeding, or under 18.
• Gummies look like candy. Store them where children can't reach them.
• Ongoing tiredness that sleep doesn't fix is worth a visit to your doctor; it can have medical causes worth checking.