Cordyceps: effects on energy, endurance and sports performance

Author: Lucie Garabasova

Coffee gets you back on your feet in ten minutes, but it is usually not enough for a long run or an all-day hike. Perhaps that is why runners, cyclists and active people are increasingly turning to Cordyceps, a mushroom that traditional Asian medicine has associated with vitality and endurance for centuries. What do we actually know about it today? Which studies came out positive, which did not, and how should you take it so that it makes sense? We went through the research of the last twenty years and wrote it up clearly and without embellishment.

In this article

1. What Cordyceps is and why people talk about it
2. The main effects of cordyceps
3. How to take cordyceps correctly?
4. Who is cordyceps suitable for, and who should rather avoid it?
5. Militaris or sinensis? A difference worth knowing
6. Energy without caffeine: what happens in the cells
7. Studies on cordyceps
8. What it all means
9. How to recognise quality cordyceps?
10. Frequently asked questions

What Cordyceps is and why people talk about it

Cordyceps is a genus of fungi with a remarkable history. In the mountains of Tibet and China it was gathered as a rare raw material of traditional medicine, where it was one of the remedies for strength and vitality. It was so valuable that for a long time its price matched that of gold.

It came to the attention of the sports world in the 1990s, and today it is one of the most researched functional mushrooms in sports nutrition. Scientists are mainly interested in how it may relate to endurance and tolerance of physical exertion, to the way the body uses oxygen during performance, to the energy metabolism of cells and, last but not least, to recovery after training.

The main effects of cordyceps

• Energy and vitality – its effect on cellular energy metabolism and ATP production is being studied. However, it is not a stimulant like caffeine.
• Physical endurance and performance – some studies suggest a possible improvement in aerobic performance parameters and exercise tolerance, but the results are not consistent.
• Oxygen use during exercise – research looks at the effect of supplementation on VO₂max and aerobic capacity.
• Fatigue and recovery – Cordyceps is being studied in connection with fatigue during physical activity and recovery after exertion.
• Immune system – Cordyceps polysaccharides are being studied for their immunomodulatory effects; however, much of the evidence comes from laboratory and preclinical studies.
• Antioxidant and anti-inflammatory effects – these have been described mainly in laboratory and animal research; no specific therapeutic effect can be promised in humans yet.
• Glucose and lipid metabolism – there is research on a possible effect on metabolic parameters, but the evidence in humans is not yet sufficient for strong claims.
• Cardiovascular system – Cordyceps is also being studied in connection with the heart and blood vessels, but the evidence here is still limited.

But we will look at the effects and the supporting studies in detail further down in the article.

How to take cordyceps correctly?

We recommend taking Cordyceps ideally in the morning or late morning, or before physical activity. The recommended daily dose is 1–2 capsules a day. For the best effect, regular, long-term use is advisable. The capsules can be taken with food. 

It makes sense to assess the results after three to four weeks at the earliest. We do not recommend taking it in the evening. Most people do not mind it, but more sensitive individuals sometimes report that taking it late does not agree with their sleep.

Who is cordyceps suitable for?

Cordyceps can be an interesting supplement for athletes, active people, seniors and people exposed to increased physical or mental strain. It is particularly popular with those who want to support their energy, vitality and endurance. It can be appreciated by people going through a demanding period at work or in sport, but also by seniors who want to maintain their vitality and an active lifestyle. It is also suitable for long-term use as part of everyday care for your overall fitness. 

Who should rather avoid cordyceps?

Pregnant and breastfeeding women and children should only take it after consulting a doctor. Caution is also advisable for people with an autoimmune disease, as Cordyceps may affect the activity of the immune system. A consultation with a doctor is also in order if you take medication that affects blood clotting, immunity or blood sugar levels. If you take medication regularly or are being treated for a chronic illness, it is a good idea to discuss taking Cordyceps with your doctor or pharmacist beforehand. 

Cordyceps militaris or sinensis?

Two main species are sold in shops under the name Cordyceps, and it pays to tell them apart.

Cordyceps sinensis is the original wild mushroom from the high mountains. It is extremely rare and expensive, which is why the older studies did not use the mushroom itself but a cultivated preparation of it called Cs-4.

Cordyceps militaris is a related species that can be cultivated reliably. It contains polysaccharides and a higher amount of cordycepin, the substance that research has focused on most in recent years. Today it is the most common species in dietary supplements, and the newer sports studies focus on it.

This difference is essential when reading the studies. Results obtained with one species cannot automatically be transferred to the other, which is why we state for each study below which species was used.

What happens with cordyceps in the cells? How does it affect energy?

Cordyceps does not contain caffeine and does not act as a stimulant. Its relationship to energy is different and plays out at the level of the cells.

Every muscle movement costs energy in the form of ATP, or adenosine triphosphate. You can think of it as small change that the cell pays out every time a muscle contracts. When running, cycling or carrying heavy crates you use up a great deal of it, and the more efficiently your body can replenish it, the longer you last.

Animal experiments suggest that the cordycepin and adenosine contained in Cordyceps could improve the efficiency of oxygen use and support ATP production in the mitochondria, the power plants of the cells. This very mechanism could explain why Cordyceps is associated with endurance.

The important word, however, is “could”. This is preclinical research, and what works in mice does not necessarily work the same way in humans. That is why it is more honest to see Cordyceps as long-term support for an active body than as a quick boost.

Studies on cordyceps

Here we need to be fair. Research on Cordyceps is not clear-cut and has produced both positive and negative results. Let us go through the most important ones.

What VO₂max is and why we talk about it

Before we dive into the studies, let us understand what VO₂ is, because we will mention it often. It expresses the maximum amount of oxygen the body can use at peak exertion. It is one of the best indicators of aerobic fitness, which is why runners, cyclists, triathletes and sports doctors all keep an eye on it.

Besides VO₂max, the Cordyceps studies measure two more indicators that may be even more important for everyday life. The first is time to exhaustion, that is, how long a person can keep going at a given load. The second is the ventilatory and lactate threshold, the moment when you start to “go acidic” and gasp for breath. The later this point comes, the longer you can hold your pace without having to slow down.

Young active people and a mushroom blend with Cordyceps militaris (2017)

The most cited study of recent years was published in the Journal of Dietary Supplements. It was a double-blind, placebo-controlled study with 28 adults, 16 men and 12 women aged 18 to 35. The participants took 4 grams a day of a mushroom blend whose main ingredient was Cordyceps militaris. However, the blend also contained other mushrooms, such as reishi, lion's mane, shiitake and turkey tail.

After one week the groups did not differ statistically in most of the measured indicators; only the time to exhaustion increased by about 28 seconds in the group taking the blend. After three weeks the difference was more pronounced. VO₂max in the blend group rose by 4.8 ml/kg/min, compared with only 0.9 in the placebo group, and the time to exhaustion increased by almost 70 seconds.

The result is interesting, but it needs to be read with caution. Only ten people completed the three-week part of the study, and it was not pure Cordyceps but a blend of several mushrooms. The improvement therefore cannot be attributed to Cordyceps alone.

You can find the link to the study HERE.

Healthy people aged 50 to 75 (2010)

A study from the University of California, Los Angeles followed 20 healthy people aged 50 to 75 who took the Cs-4 preparation for 12 weeks, i.e. Cordyceps sinensis. After three months their lactate threshold had risen by 10.5% and their ventilatory threshold by 8.5%. No similar change occurred in the placebo group. VO₂max itself, however, did not change in either group.

In other words, the participants did not get a “bigger engine”, but they were able to keep up a comfortable pace for longer before they started to get out of breath. For everyday life, whether it is a hike, a bike ride or a longer uphill walk, this may be an even more valuable finding.

You can find the study HERE.

Trained cyclists (2004)

And now a result that marketing usually keeps quiet about. A study from Brigham Young University followed 22 trained cyclists who took about 3 grams of the Cs-4 preparation a day for five weeks. Compared with placebo, there was no improvement in their VO₂max, ventilatory threshold or time-trial performance.

Why might it have turned out differently? In well-trained athletes there is less room for improvement, because their bodies already work close to their limits. Five weeks is also much shorter than the twelve weeks of the study with older people. And once again it was a different species than Cordyceps militaris.

You can find the full text of the study HERE.

Athletes and oxygen saturation

A smaller study included 48 athletes aged 16 to 35, divided into four groups. The authors report that three weeks of taking one gram of Cordyceps militaris a day significantly improved blood oxygen saturation, speeded up running performance and reduced fatigue. However, this is a smaller study with weaker methodology, so take it as indicative only.

The study is HERE.

Cordyceps and recovery after exertion

A lesser-known but promising area of research is recovery. After hard training, levels of creatine kinase, for example, rise in the blood – an enzyme that signals minor damage to muscle fibres. The faster its level returns to normal, the better the body recovers.

The largest study in this area followed 180 young swimmers aged 16 to 18 during a seven-week training period. The swimmers who took Cordyceps militaris had higher haemoglobin levels and lower levels of creatine kinase and urea, which are markers of muscle strain.

A Japanese study with long-distance runners ran through an entire preparation season. After 16 weeks of taking Cordyceps militaris extract, the participants had a lower white blood cell count and significantly lower creatine kinase levels, which the authors interpret as a sign of less muscle damage.

Here too, it does not always work the same way. Some studies do show improved markers of recovery and immunity, but without a clear improvement in endurance itself.

What it all means

The research so far therefore shows that Cordyceps has interesting potential, especially in the area of physical endurance and recovery, with results appearing more often with regular use over several weeks than after a single dose. In the studies, the greatest benefit tends to show up as a longer time to exhaustion and better exercise tolerance rather than a marked increase in VO₂max.

The results are not consistent, however, and some of the studies found no significant effect. Cordyceps therefore cannot yet be called a proven means of improving sports performance, but the current data give good reason to keep researching its effects.

It is a mushroom with interesting potential that science is only just getting to know.

How to recognise quality Cordyceps

One of the scientists' main criticisms is that the preparations used in the studies were often not standardised for their active-substance content. The same problem affects supplements on the market, so it is worth knowing what to look for when choosing one.

First, the species of mushroom, because Cordyceps militaris is today's standard. Second, whether it is an extract or just ground mushroom. An extract is more concentrated. Third, standardisation, that is, whether the manufacturer states the polysaccharide content as a percentage. And fourth, the overall composition of the capsule, which should not contain unnecessary fillers and additives.

Cannadorra Cordyceps capsules contain 500 mg of Cordyceps militaris extract per capsule, standardised to at least 40% polysaccharides. The capsule is plant-based, without fillers or unnecessary additives, and one pack contains 60 capsules.

Frequently asked questions

Will Cordyceps give me energy?
Not the way coffee does. Research looks at its effect on energy metabolism and endurance. The results are promising, but not yet consistent.

Does Cordyceps contain caffeine?
No, Cordyceps does not contain caffeine.

How long does it take to work?
The effect varies from person to person. The studies assessed the results after three to twelve weeks of regular use.

Can it replace a pre-workout?
Not in the sense of giving you an instant kick. It is better suited as a long-term supplement to your training.

Does it work for elite athletes too?
The results are weaker for them. The study with trained cyclists found no effect, while the results were more favourable in recreationally active people and older adults.

Is there a difference between Cordyceps militaris and sinensis?
Yes, they are two different species. The older studies mainly concerned sinensis in the form of the Cs-4 preparation, while the newer ones focus on militaris, which is the species most commonly used in dietary supplements today.

Is Cordyceps suitable for everyone?
It is not intended for children or pregnant and breastfeeding women. If you take medication, especially blood thinners, or have a chronic illness, consult your doctor first.