Cordyceps is a fungus that grows on the larvae of insects. Its use as a medicinal remedy for fatigue, cough, renal (kidney) dysfunction, renal failure and abnormal weakness and fatigue following severe illness spans thousands of years throughout parts of Asia.
Cordyceps supplements are a popular topic in modern naturopathic medicine due to myriad potential health benefits relating to physical performance, respiratory health, immune system support and inflammation. However, research is limited, and further high-quality human studies are needed to confirm the health effects of cordyceps.
Read on for expert insights into the potential health benefits of cordyceps, including how to take the fungus and any potential side effects.
What Are Cordyceps?
Cordyceps are parasitic fungi that typically grow on the larvae of insects, though they can also infect insects after they have reached adulthood. The fungus penetrates and invades its host insect, replacing the existing tissue and sprouting elongated fruiting bodies, which eventually emerge from the larva or insect’s body.
“Cordyceps are an adaptogen, meaning they have a number of health benefits based on the needs of the body using them. They can have varying effects on different people and essentially ‘adapt’ to one’s needs,” says Danielle Ryan Broida, a registered herbalist, certified holistic nutritionist and head of education and innovation at Four Sigmatic, a functional foods company providing mushroom and adaptogen blends, such as coffees and supplements.
“With over 600 subspecies, different varieties of cordyceps mushrooms have been used for centuries as a premier traditional medicine in cultures across the world.”
Two of the most common species of cordyceps include Cordyceps sinensis and Cordyceps militaris, adds Broida.
- Cordyceps sinensis is one of the most frequently used traditional Chinese herbal medicines. It’s often found at high elevations in China, although the yield of naturally occurring Cordyceps sinensis has drastically decreased in recent years due to over-harvesting.
- Cordyceps militaris of both wild and cultivated varieties are main substitutes for Cordyceps sinensis. According to Broida, they offer similar benefits to Cordyceps sinensis, such as enhancing physical endurance and supporting respiratory health.
Benefits of Cordyceps
Despite the need for more research, these fungi continue to catch the eye of many in the health and wellness sector due to their intriguing properties and potential health benefits, says Jenelle Kim, a master herbalist and doctor of acupuncture and Chinese medicine. Some reported benefits include:
Increased Physical Performance
According to research in the Journal of Dietary Supplements, supplementation with Cordyceps militaris may yield positive effects on physical performance in individuals participating in high intensity exercise.
Researchers found that a supplementation period of one week had minimal effects on physical performance. However, a three-week supplementation period with Cordyceps militaris resulted in “significant improvements” in maximum oxygen consumption (a measure of the body’s ability to uptake and utilize oxygen during intense exercise), ventilatory threshold, time to exhaustion and relative peak power output (calculated as the maximum output achieved during the test divided by body weight). Researchers believe that greater benefits may be seen after supplementing for a longer period of time. However, additional studies are needed to establish dosage for maximal benefits[1].
Improved Respiratory Health
“Some studies suggest that cordyceps may support respiratory function and may be beneficial for conditions like asthma and chronic obstructive pulmonary disease (COPD),” says Dr. Kim.
A 2019 systematic review and meta-analysis in Evidence-Based Complementary and Alternative Medicine considered the effects of Cordyceps sinensis on individuals with stage two (moderate) to stage three (severe) COPD, as defined by the Global Initiative for Chronic Obstructive Lung Disease (GOLD).
Researchers found that Cordyceps sinensis appeared to have positive effects on respiratory parameters, indicating that it could improve exercise tolerance and quality of life in some individuals with COPD. However, strong conclusions on the effectiveness and safety of the fungus are lacking. More comprehensive research is needed to fully validate the respiratory benefits of Cordyceps sinensis[2].
Improved Immune System Response
Research indicates cordyceps may stimulate certain immune cells, such as peripheral blood mononuclear cells (blood cells that contain a single round nuclei, including immune cells like T cells and B cells), thereby bolstering the body’s immune defenses. Some evidence shows that cordyceps may both strengthen the immune system and suppress it due to its adaptogenic nature, which may prove useful in circumstances like following an organ transplant or in individuals with autoimmune conditions. However, human studies are limited, and more in-depth research is necessary to substantiate these findings.
Reduced Inflammation
“There’s some evidence to suggest that cordyceps may have anti-inflammatory properties that could be useful in managing certain inflammatory conditions, such as inflammatory bowel disease (IBD) or arthritis,” says Dr. Kim.
Limited research suggests that cordyceps may help prevent the production of inflammatory cells, leading to a potentially positive effect on acute and chronic inflammation. However, more research is needed to confirm these findings in humans.
How to Consume Cordyceps
“Cordyceps can be consumed in various forms, including capsules, powders, extracts, teas and tinctures,” says Dr. Kim. “The appropriate dosage can vary depending on the form and the user’s specific health goals. However, since scientific research is ongoing, and individual responses can vary, there’s no universally recommended dosage.”
Cordyceps dosages vary depending on the specific product, adds Broida, who says that effective doses generally begin at 500 milligrams per day and go up to 3,000 milligrams per day. Broida recommends individuals who are new to using cordyceps start with 500 milligrams per day and gradually increase as needed. However, additional studies are needed to establish dosing ranges.
Individuals using cordyceps should follow the dosage instructions provided on the product packaging or consult with a professional, such as a holistic nutritionist or herbalist, to determine a suitable dosage based on their age, health status and intended use, adds Dr. Kim. Always speak with your health care provider before beginning any new supplement.
Side Effects of Cordyceps
Cordyceps are generally considered safe for most people when taken within recommended dosages, says Dr. Kim. However, some cordyceps side effects may include:
- Dry mouth
- Nausea
- Diarrhea
- Allergic response
Cordyceps may not be safe for everyone, and Dr. Kim recommends individuals consider certain factors prior to use, such as:
- Drug interactions. Cordyceps may interact with certain medications, especially those that affect blood clotting like warfarin, a blood thinner.
- Pregnancy and breastfeeding. There’s not currently research to support the safety of cordyceps for pregnant and breastfeeding people.
- Autoimmune conditions. People with autoimmune concerns, such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis should avoid using cordyceps, due to its immune-boosting properties.
Although negative side effects of cordyceps are rare, Broida recommends individuals considering cordyceps consult their health care provider, especially if they have a preexisting health condition, take medication or are pregnant or breastfeeding.
Sources:
Footnotes
- Hirsch KR, Smith-Ryan AE, Roelofs EJ, et al. Cordyceps militaris improves tolerance to high intensity exercise after acute and chronic supplementation. Journal of Dietary Supplements. 2017;14(2):42–53.
- Yu X, Mao Y, Shergis JL, et al. Effectiveness and Safety of Oral Cordyceps sinensis on Stable COPD of GOLD Stages 2–3: Systematic Review and Meta-Analysis. Evidence-Based Complementary and Alternative Medicine. 2019; 2019: 4903671.
References
- Cordyceps as an Herbal Drug. National Center for Biotechnology Information. Accessed 9/7/2023.
- Tuli HS, Sandhu SS, Sharma AK. Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin. 3 Biotech. 2014;4(1):1–12.
- Ashraf SA, Elkhalifa AEO, Siddiqui AJ, et al. Cordycepin for Health and Wellbeing: A Potent Bioactive Metabolite of an Entomopathogenic Medicinal Fungus Cordyceps with Its Nutraceutical and Therapeutic Potential. Molecules. 2020;25(12):2735.
- Adenosine Triphosphate. Britannica. Accessed 9/7/2023.
- VO2 Max Testing. University of Virginia School of Medicine. Accessed 10/2/2023.
- Chronic obstructive pulmonary disease (COPD) – Criteria. BMJ Best Practice. Accessed 10/2/2023.
- St. George’s Respiratory Questionnaire. dbGaP. Accessed 10/2/2023.
- Sen P, Kemppainen E, Oresic M. Perspectives on Systems Modeling of Human Peripheral Blood Mononuclear Cells. Frontiers in Molecular Biology. 2017;4:309768.
- Ashraf SA, Elkhalifa AE, Siddiqui AJ, et al. Cordycepin for Health and Wellbeing: A Potent Bioactive Metabolite of an Entomopathogenic Medicinal Fungus Cordyceps with Its Nutraceutical and Therapeutic Potential. Molecules. 2020;25(12):2735.
- Cordyceps. Memorial Sloan Kettering Cancer Center. Accessed 10/2/2023.
Important Notice: This article was originally published at www.forbes.com by Jennifer Wirth where all credits are due. Medically reviewed by Melina Jampolis, M.D. Diet / Nutrition
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