Cordyceps Benefits: 6 Science-Backed Health Effects of This Medicinal Mushroom

Cordyceps is a fascinating genus of parasitic fungi that has captured the attention of both traditional healers and modern scientists. These unique fungi, which naturally grow on insect larvae in mountainous regions, have been treasured in traditional Chinese and Tibetan medicine for centuries as a remedy for various ailments.

Today, cordyceps mushroom supplements have gained tremendous popularity in the wellness community, with many people turning to them for their potential health-boosting properties. But what does the science actually say about cordyceps benefits?

Among the more than 700 identified species of Cordyceps, two varieties have attracted the most scientific attention: Cordyceps sinensis (the wild variety) and Cordyceps militaris (commonly cultivated for supplements). While much of the research is still in early stages, the findings are promising enough to warrant a closer look.

In this comprehensive guide, we’ll explore six potential benefits of cordyceps that are supported by scientific research, along with important information about dosage and safety considerations.

1. May Enhance Exercise Performance and Energy Production

One of the most studied benefits of cordyceps is its potential to improve athletic performance and combat fatigue. The mechanism behind this effect appears to be related to the mushroom’s ability to boost the production of adenosine triphosphate (ATP), the primary energy currency of cells.

A 2024 clinical study examined 14 young adults who received either a placebo or 1 gram of Cordyceps extract before engaging in high-intensity interval training. The results showed that participants who took Cordyceps experienced reduced muscle damage and accelerated cellular repair, suggesting faster recovery times after intense exercise.

Animal studies have corroborated these findings. Research conducted on mice demonstrated that Cordyceps extract enhanced grip strength, likely due to increased ATP production in muscle tissue. However, it’s important to note that older research on this topic has yielded mixed results, and some studies have not found significant performance benefits.

The potential for cordyceps to improve how your body utilizes oxygen during physical activity makes it particularly interesting for athletes and fitness enthusiasts. However, more extensive human trials are needed before definitive conclusions can be drawn about its effectiveness for exercise performance.

2. Contains Powerful Antioxidants That May Slow Aging

Cordyceps mushrooms are rich in polyphenols and other compounds that exhibit strong antioxidant activity. Antioxidants are crucial molecules that protect your cells from damage caused by free radicals—unstable molecules that can accelerate aging and contribute to various diseases.

A 2024 study that combined laboratory analysis with a clinical trial of 40 human participants revealed that Cordyceps extract possesses adaptogenic properties, meaning it may help your body better manage stress. The research also demonstrated that the extract exhibited antioxidant effects and stimulated collagen production in skin tissue.

These findings suggest that cordyceps could potentially support both skin health and longevity. The increased collagen production is particularly noteworthy, as collagen is essential for maintaining skin elasticity and reducing visible signs of aging.

While earlier studies on the anti-aging effects of cordyceps were limited to animal models, the emergence of human research is encouraging. Nevertheless, larger and longer-term studies are necessary to fully understand how cordyceps might influence the aging process in humans.

3. May Help Fight Cancer Cell Growth

The potential anti-cancer properties of cordyceps have generated considerable scientific interest. Test-tube studies have demonstrated that Cordyceps extracts can inhibit the growth of various types of human cancer cells, including those from lung, colon, skin, and liver cancers.

The mechanisms by which cordyceps might fight cancer are still being investigated, but researchers believe the fungus may work by interfering with cancer cell division and promoting programmed cell death (apoptosis) in malignant cells.

Animal studies have expanded on these findings, showing that cordyceps may have anti-tumor effects against leukemia, breast cancer, and lung cancer in mice. Some research suggests that cordyceps might also help reduce side effects of conventional cancer treatments, though this requires further investigation.

It’s crucial to emphasize that all of these studies were conducted either in laboratory settings or on animals—not in human cancer patients. Therefore, while the preliminary findings are intriguing, cordyceps should never be used as a substitute for proven cancer treatments. Anyone dealing with cancer should consult with their healthcare provider before adding any supplements to their regimen.

4. May Support Healthy Blood Sugar and Cholesterol Levels

Research suggests that cordyceps may help regulate blood sugar levels and improve lipid profiles, which could have important implications for metabolic health.

Studies conducted on diabetic mice have found that Cordyceps extract can help lower blood glucose levels and reduce harmful lipid accumulation. The fungus appears to mimic the action of insulin to some degree, potentially helping cells absorb sugar from the bloodstream more effectively.

Additionally, cordyceps may help maintain healthy cholesterol levels. Research indicates it could reduce levels of LDL (“bad”) cholesterol while supporting healthy triglyceride levels. Since elevated cholesterol and triglycerides are risk factors for atherosclerosis—the buildup of fatty deposits in arteries—cordyceps might offer cardiovascular benefits through these mechanisms.

These effects could make cordyceps a useful complementary approach for managing conditions like type 2 diabetes and high cholesterol. However, it’s essential to note that these studies have primarily been conducted on animals. People with diabetes or cholesterol concerns should work closely with their healthcare provider and never replace prescribed medications with supplements without medical supervision.

5. Promotes Heart Health Through Multiple Pathways

Cordyceps appears to support cardiovascular health through several different mechanisms, making it a promising natural supplement for heart health.

A 2019 study on mice found that Cordyceps extract helped prevent cardiac enlargement—a condition known as cardiac hypertrophy that can lead to heart failure. The researchers attributed this protective effect to cordyceps’ ability to reduce oxidative stress in heart tissue.

The presence of adenosine in cordyceps is another factor that may contribute to its heart-protective properties. Adenosine is a naturally occurring compound that has been shown to have beneficial effects on cardiovascular function.

Furthermore, cordyceps’ ability to improve lipid profiles may indirectly support heart health, as high levels of triglycerides and cholesterol in the blood are well-established risk factors for heart disease and stroke.

A 2022 review of 19 clinical trials involving 1,805 human participants with arrhythmia (irregular heartbeat) found some evidence that cordyceps might improve certain markers of heart rhythm abnormalities, including bradycardia (slow heart rate) and tachycardia (fast heart rate). However, the review’s authors noted that more rigorous research is needed to confirm these benefits.

While these findings are promising, most evidence comes from animal studies, so more human clinical trials are necessary to establish cordyceps as an effective heart health supplement.

6. May Reduce Chronic Inflammation

Inflammation is a natural immune response that helps your body fight infections and heal injuries. However, when inflammation becomes chronic, it can contribute to numerous diseases, including heart disease, cancer, and autoimmune conditions.

Research from 2020 demonstrated that when human cells are exposed to Cordyceps extract, the production of certain pro-inflammatory proteins becomes suppressed. This suggests that cordyceps may have natural anti-inflammatory properties that could be therapeutically beneficial.

A 2022 animal study found that cordyceps helped reduce inflammation associated with arthritis in laboratory animals. Other research has shown similar anti-inflammatory effects in conditions such as asthma and allergic rhinitis (hay fever).

The anti-inflammatory compounds in cordyceps may help modulate the immune system, reducing excessive inflammatory responses while maintaining normal immune function. This balanced approach to inflammation could make cordyceps useful for managing various inflammatory conditions.

However, it’s important to recognize that the anti-inflammatory effects of cordyceps have not yet been conclusively demonstrated in human studies. More research involving human participants is needed to determine whether cordyceps can effectively reduce inflammation in people with chronic inflammatory conditions.

Dosage, Forms, and How to Take Cordyceps

Cordyceps supplements are available in various forms, including capsules, powders, and liquid extracts. Because wild Cordyceps sinensis is extremely rare and expensive—sometimes costing thousands of dollars per pound—most commercial supplements contain a laboratory-grown variety called Cordyceps CS-4 or cultivated Cordyceps militaris.

These cultivated versions are believed to contain similar beneficial compounds to wild cordyceps and are much more affordable and sustainable to produce.

Due to limited human research, there is no officially established dosage for cordyceps. However, studies that have been conducted on humans have typically used doses ranging from 1,000 to 4,000 milligrams per day, generally divided into multiple doses throughout the day.

When starting with cordyceps supplements, it’s advisable to begin with a lower dose and gradually increase as tolerated. Always follow the manufacturer’s recommended dosage instructions, and consider consulting with a healthcare provider before adding cordyceps to your supplement regimen, especially if you have existing health conditions or take medications.

Safety Considerations and Potential Side Effects

Cordyceps has a long history of use in traditional Chinese medicine, and modern research suggests it is generally safe for most people when taken at recommended doses.

The Chinese government has approved Cordyceps CS-4 for use in hospitals and recognizes it as a safe, natural product. Animal safety studies have been reassuring—research on mice found no deaths or organ abnormalities even when extremely high doses (20 grams per kilogram of body weight) were administered for 14 days.

A 2019 review of multiple studies found that serious side effects from cordyceps supplementation are rare. The most commonly reported side effects are minor and include dry mouth, mild digestive upset or bloating, skin rashes, and occasional loss of appetite. These effects are typically temporary and resolve when supplementation is discontinued.

However, certain groups should exercise caution with cordyceps supplements:

• Pregnant and breastfeeding women: There is insufficient research on the safety of cordyceps during pregnancy and lactation, so it’s best to avoid use during these times.
• People with autoimmune diseases: Since cordyceps may stimulate immune system activity, it could potentially worsen symptoms of autoimmune conditions. Consult your healthcare provider before use.
• Those scheduled for surgery: Cordyceps might affect blood clotting, so it’s typically recommended to stop taking it at least two weeks before scheduled surgery.
• People taking certain medications: Cordyceps may interact with immunosuppressant drugs, diabetes medications, or blood thinners. Always discuss supplement use with your healthcare provider if you take any medications.

While allergic reactions to cordyceps are uncommon, they are possible. If you experience symptoms such as difficulty breathing, severe rash, or swelling after taking cordyceps, discontinue use immediately and seek medical attention.

Choosing Quality Cordyceps Supplements

Not all cordyceps supplements are created equal. When shopping for a cordyceps product, consider these factors to ensure you’re getting a quality supplement:

• Species specification: Look for products that clearly identify whether they contain Cordyceps militaris or Cordyceps CS-4 (a cultivated strain of Cordyceps sinensis).
• Extraction method: Hot water extraction is generally preferred as it makes the beneficial compounds more bioavailable.
• Third-party testing: Choose products that have been tested by independent laboratories for purity and potency.
• Concentration: Check the percentage of active compounds, particularly polysaccharides and cordycepin.
• Organic certification: When possible, opt for organically grown cordyceps to minimize exposure to pesticides or contaminants.

The Bottom Line on Cordyceps Benefits

Cordyceps mushrooms have been used for centuries in traditional medicine systems, and modern scientific research is beginning to validate some of their traditional uses. The potential benefits of cordyceps include improved exercise performance, antioxidant and anti-aging effects, possible anti-cancer properties, blood sugar regulation, heart health support, and anti-inflammatory effects.

While the preliminary research is promising, it’s important to maintain realistic expectations. Much of the evidence supporting cordyceps benefits comes from test-tube and animal studies. More extensive research involving human participants is needed to confirm these effects, determine optimal dosages, and fully understand potential long-term effects.

That said, cordyceps appears to be safe for most people when taken at recommended doses, and the centuries-long history of traditional use provides some reassurance about its safety profile.

If you’re interested in trying cordyceps supplements, consider discussing it with your healthcare provider first, especially if you have existing health conditions, are pregnant or breastfeeding, or take medications. While cordyceps shows promise as a natural health supplement, it should complement—not replace—proven medical treatments and a healthy lifestyle that includes proper nutrition, regular exercise, adequate sleep, and stress management.

As research continues to unfold, we’ll likely gain a clearer picture of exactly how cordyceps can be used to support human health. For now, it remains an intriguing natural supplement with a rich traditional history and growing scientific support.

Sources:

• National Center for Biotechnology Information – Cordyceps Species Overview
• PubMed Central – Cordyceps and ATP Production
• PubMed – Effects of Cordyceps on Exercise Performance
• PubMed Central – Antioxidant Properties of Cordyceps
• National Institutes of Health – Cordyceps and Cancer Research
• PubMed Central – Cordyceps Effects on Blood Sugar and Diabetes
• PubMed Central – Cordyceps and Heart Health
• National Center for Biotechnology Information – Anti-inflammatory Effects of Cordyceps
• PubMed – Safety and Side Effects of Cordyceps Supplementation
• PubMed Central – Clinical Trials on Cordyceps and Cardiovascular Health