Cordyceps: What they are, benefits, and side effects

Cordyceps mushrooms are gaining significant attention in the health supplement industry. This comprehensive guide explores what cordyceps are, their evidence-based benefits, possible side effects, and practical information about supplementation to help you make informed decisions about incorporating these functional fungi into your wellness routine.

What are cordyceps?

Cordyceps refer to a genus of parasitic fungi that includes over 400 species found worldwide. The two most researched species are Cordyceps sinensis (now reclassified as Ophiocordyceps sinensis) and Cordyceps militaris.

These fungi have a unique life cycle — they parasitize insect larvae, eventually replacing the host's tissue and sprouting a club-shaped fruiting body. Traditional Chinese Medicine has utilized cordyceps for centuries, particularly Cordyceps sinensis, which grows primarily on the Tibetan plateau at high altitudes.

Modern cultivation techniques have made cordyceps more accessible, with most cordyceps supplements containing Cordyceps militaris or lab-grown Cordyceps sinensis mycelium. These cultivated varieties provide a sustainable alternative to wild-harvested specimens, which have become increasingly scarce due to overharvesting.

Cordyceps mushroom benefits

Research into cordyceps mushrooms continues to uncover a range of potential health benefits supported by both traditional knowledge and modern scientific investigation.

Boost energy production and athletic performance

Cordyceps may significantly improve oxygen utilization and cellular energy production. Research indicates that bioactive compounds in cordyceps mushrooms, particularly adenosine and cordycepin, can improve ATP synthesis — the primary energy currency of cells.

A 2018 study found that cordyceps supplementation improved tolerance to high-intensity exercise in healthy adults by optimizing oxygen metabolism. Athletes taking cordyceps powder reported reduced fatigue and improved recovery times, making these fungi valuable for endurance athletes [1].

Strengthen respiratory function

Respiratory health stands out as one of the traditional applications of cordyceps in Eastern medicine. Modern research supports this use, with studies demonstrating that cordyceps mushrooms can relax bronchial walls and increase oxygen utilization efficiency.

A clinical trial observed improved oxygen uptake and ventilatory function in healthy older adults after 12 weeks of cordyceps supplementation. This finding explains why cordyceps supplements have become popular among individuals with respiratory concerns, though medical supervision is always recommended [2].

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Balance immune system function

Cordyceps mushrooms contain complex polysaccharides and bioactive compounds that appear to modulate immune function. Research demonstrated that cordyceps extract can enhance natural killer cell activity and macrophage function — critical components of our innate immune defense.

Unlike simple immune stimulants, cordyceps acts as an immunomodulator, potentially helping to regulate overactive immune responses while strengthening underactive ones. This balanced approach makes cordyceps interesting for addressing chronic inflammation, though more human trials are needed [3].

Combat oxidative stress and aging

The antioxidant properties of cordyceps mushrooms may contribute to their longevity-promoting reputation. Studies have identified compounds in cordyceps that can neutralize free radicals and reduce oxidative stress.

Research found that cordyceps supplementation increased antioxidant enzyme activity, potentially protecting cells from age-related damage. These effects extend to organ systems throughout the body, with research suggesting benefits for liver, kidney, and cardiovascular health [4].

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Enhance sexual function and reproductive health

Traditional applications of cordyceps often centered on sexual vitality, and modern research provides some supporting evidence. A study found that cordyceps extract improved reproductive function and testosterone levels in animal models.

The proposed mechanism involves enhanced blood flow through nitric oxide production and improved energy metabolism in reproductive tissues. While human studies remain limited, anecdotal reports suggest potential benefits for both male and female sexual function, including increased libido and stamina. [5]

Cordyceps dangers and precautions

Despite their promising benefits, cordyceps mushrooms are not without potential risks that warrant careful consideration.

Individuals with autoimmune disorders should exercise caution with cordyceps due to their immune-modulating effects [3].

Similarly, those with bleeding disorders or who take blood-thinning medications should consult healthcare providers before using cordyceps because compounds in these mushrooms may have mild anticoagulant effects [6] [7].

Pregnant or breastfeeding women should avoid cordyceps supplements due to insufficient safety data. Those scheduled for surgery should discontinue cordyceps at least two weeks before procedures.

Regarding side effects, some users report mild digestive discomfort, headaches, or dry mouth when first beginning cordyceps supplementation — symptoms that typically resolve as the body adjusts.

Quality concerns represent another significant consideration with cordyceps products. Always purchase cordyceps supplements from reputable manufacturers who provide third-party testing results and clear information about species and extraction methods.

Cordyceps supplements: Should you take them?

Determining whether cordyceps supplementation aligns with your health goals requires weighing potential benefits against your individual health profile.

Cordyceps supplements may prove particularly beneficial for individuals experiencing fatigue, decreased exercise tolerance, or compromised immune function. Athletes seeking natural performance enhancement without stimulants often report positive results, as do adults experiencing age-related energy decline.

The research supporting cordyceps benefits continues to expand, with promising evidence for respiratory support, immune modulation, and metabolic enhancement. However, benefits manifest differently across individuals, with most developing gradually with consistent use.

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Best time to take cordyceps

Timing cordyceps supplementation can optimize its effectiveness for your specific goals. Morning consumption tends to maximize energy-enhancing effects, with many users reporting improved alertness and stamina throughout the day.

Athletes often benefit from taking cordyceps approximately 30-60 minutes before training sessions. Unlike some stimulating supplements, cordyceps does not typically cause jitteriness when taken later in the day. However, those sensitive to supplements might prefer morning administration.

Consistency matters more than exact timing — regular daily consumption allows bioactive compounds to accumulate in tissues and produce more substantial benefits than intermittent use.

Dosage

Effective cordyceps dosages vary depending on the specific product, extraction method, and individual health goals. Clinical research typically employs dosages ranging from 1,000-3,000 mg daily of cordyceps extract, divided into 2-3 administrations.

For general wellness support, starting with 1,000 mg daily and gradually increasing as needed represents a prudent approach. Athletic performance enhancement might require higher dosages, typically 2,000-3,000 mg daily, though individual response varies.

Cordyceps mushroom powder can be mixed into smoothies, coffee, or tea, while capsules offer convenient standardized dosing. Start with lower doses and gradually increase while monitoring your body's response to identify your optimal dosage.

The bottom line

Cordyceps mushrooms represent a fascinating intersection of traditional wisdom and modern scientific validation. Their potential benefits for energy production, immune function, and respiratory health make them worthy of consideration for many wellness-focused individuals.

While not a panacea, cordyceps supplements provide a generally safe option for those seeking natural support for specific health goals, particularly when obtained from quality sources.

The scientific understanding of cordyceps continues to evolve, with ongoing research exploring new applications. When approaching cordyceps supplementation, maintain realistic expectations — these fungi offer subtle but potentially meaningful support rather than dramatic transformation.

As with any wellness intervention, consulting healthcare providers before beginning cordyceps supplementation ensures compatibility with your overall health plan, particularly if you have preexisting conditions.

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FAQ

What does cordyceps do to humans?

Cordyceps enhances cellular energy production and oxygen utilization through compounds that improve mitochondrial efficiency. These effects translate to increased energy levels, better physical performance, and enhanced respiratory function. 

Its immunomodulatory polysaccharides help balance immune responses, supporting both underactive and overactive immune systems. Unlike stimulants, cordyceps produces gradual energy enhancement without causing jitteriness, creating sustainable stamina improvements with regular use.

Is cordyceps like Viagra?

No, cordyceps functions differently from Viagra (sildenafil). While Viagra causes rapid vasodilation through PDE5 inhibition, cordyceps supports sexual function gradually through multiple mechanisms: improved energy metabolism, modest testosterone support, and enhanced nitric oxide production. 

Effects develop with regular use rather than immediately. Cordyceps may benefit both male and female sexual health, unlike Viagra's male-specific action. Those with diagnosed erectile dysfunction should consult healthcare providers rather than relying solely on cordyceps.

What does cordyceps do to the brain?

Cordyceps offers neuroprotective potential through compounds that cross the blood-brain barrier and reduce neural oxidative stress. Research indicates it may increase brain-derived neurotrophic factor (BDNF) levels, supporting neural maintenance and cognitive function [8] [9].

Studies suggest that cordyceps may also help regulate neurotransmitters like dopamine and serotonin, potentially benefiting mood. Moreover, animal research shows it reduces brain inflammation and may protect against neurodegenerative processes [10]. 

References

[1] Hirsch, K. R., Smith-Ryan, A. E., Roelofs, E. J., Trexler, E. T., & Mock, M. G. (2017). Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. Journal of dietary supplements, 14(1), 42–53. https://doi.org/10.1080/19390211.2016.1203386 

[2] Chen, S., Li, Z., Krochmal, R., Abrazado, M., Kim, W., & Cooper, C. B. (2010). Effect of Cs-4® (Cordyceps sinensis) on exercise performance in healthy older subjects: A double-blind, placebo-controlled trial. The Journal of Alternative and Complementary Medicine, 16(5), 585–590. https://doi.org/10.1089/acm.2009.0226 

[3] Das, G., Shin, H. S., Leyva-Gómez, G., Prado-Audelo, M. L. D., Cortes, H., Singh, Y. D., Panda, M. K., Mishra, A. P., Nigam, M., Saklani, S., Chaturi, P. K., Martorell, M., Cruz-Martins, N., Sharma, V., Garg, N., Sharma, R., & Patra, J. K. (2021). Cordyceps spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials. Frontiers in pharmacology, 11, 602364. https://doi.org/10.3389/fphar.2020.602364 

[4] Trung, N. Q., Dat, N. T., Anh, H. N., Tung, Q. N., Nguyen, V. T. H., Van, H. N. B., Van, N. M. N., & Minh, T. N. (2024). Substrate Influence on Enzymatic Activity in Cordyceps militaris for Health Applications. Chemistry, 6(4), 517-530. https://doi.org/10.3390/chemistry6040030 

[5] Chang, Y., Jeng, K. C., Huang, K. F., Lee, Y. C., Hou, C. W., Chen, K. H., Cheng, F. Y., Liao, J. W., & Chen, Y. S. (2008). Effect of Cordyceps militaris supplementation on sperm production, sperm motility and hormones in Sprague-Dawley rats. The American journal of Chinese medicine, 36(5), 849–859. https://doi.org/10.1142/S0192415X08006296 

[6] Hatton, M. N., Desai, K., Le, D., & Vu, A. (2018). Excessive postextraction bleeding associated with Cordyceps sinensis: A case report and review of select traditional medicines used by Vietnamese people living in the United States. Oral Surgery, Oral Medicine, Oral Pathology and Oral Radiology, 126(6), 494–500. https://doi.org/10.1016/j.oooo.2018.07.005 

[7] Hatfield, J., Saad, S., & Housewright, C. (2022). Dietary supplements and bleeding. Baylor University Medical Center Proceedings, 35(6), 802–807. https://doi.org/10.1080/08998280.2022.2121575 

[8] Zhang, T., Yang, S., & Du, J. (2014). Antidepressant-like effects of cordycepin in a mice model of chronic unpredictable mild stress. Evidence-Based Complementary and Alternative Medicine, 2014, 438506. https://doi.org/10.1155/2014/438506 

[9] Lee, S. H., Ko, I. G., Kim, S. E., Hwang, L., Jin, J. J., Choi, H. H., & Kim, C. J. (2016). Aqueous extract of Cordyceps alleviates cerebral ischemia-induced short-term memory impairment in gerbils. Journal of exercise rehabilitation, 12(2), 69–78. https://doi.org/10.12965/jer.1632586.293 

[10] Sharma, H., Sharma, N., & An, S. S. A. (2023). Unique Bioactives from Zombie Fungus (Cordyceps) as Promising Multitargeted Neuroprotective Agents. Nutrients, 16(1), 102. https://doi.org/10.3390/nu16010102