What are Cordyceps Mushrooms | Health Benefits & Uses
You may have heard of cordyceps from the cultural phenomenon that is ‘The Last of Us’, but contrary to that epic game and show people don’t need to fear them, they’re just a fungi.
- What are cordyceps?
- Benefits of cordyceps
- Is it healthy to eat cordyceps?
- How to take cordyceps?
- Dosage and safety
What are cordyceps?
Cordyceps mushrooms are a rare and highly valued type of fungus that includes around 750 species.1
‘The Last of Us’ had it right, they are parasitic, feasting on bugs, surviving on their tissues and turning them into zombie like characters, hence their nickname of ‘zombie mushrooms’. Like a scene from a horror movie the fungi then grow fruiting bodies out from the host’s body.1
The most well-known species (and commercially available), cordyceps sinensis and cordyceps militaris, have been used in traditional Chinese and Tibetan medicine for centuries as health tonics and medicinal wonders, with potent anti-inflammatory and antifatigue properties.1
They also contain some protein, vitamins (E, K, B1, B2 and B12) and minerals (potassium, sodium, calcium, magnesium, iron, zinc and selenium).2
More recently, their medicinal properties have gained interest outside of traditional medicine and have been researched scientifically. Some evidence has suggested cordyceps have potential for wide-ranging health benefits.3
Benefits of cordyceps
Cordyceps mushrooms have gained popularity as supplements, with the promise of increasing energy levels, enhancing athletic performance, and supporting immune function.
For clarity, the evidence base is still in its infancy, but the potential looks like it is there.
Athletic performance
Cordyceps are thought to help with athletic performance by increasing the use of oxygen and blood flow.4
In fact, one study found that young adults taking 4g daily of a mushroom blend containing cordyceps militaris gradually increased their VO2 max after 3 weeks.4
It was a short-term study, and other research is yet to confirm a significant difference in VO2 max compared to controls, although this was supplementation with a cordyceps sinensis and rhodiola mix.5,15
Cholesterol
Some studies with mice suggest that cordyceps can help improve cholesterol levels, potentially reducing the risk of cardiovascular disease.
One study suggested a supplement derived from cordyceps militaris significantly decreased the atherosclerotic plaques (those that narrow arteries) forming and decreased the blood levels of total cholesterol and triglycerides, which are markers of poor heart health.6
Inflammation
Inflammation is generally a natural process, but acute or chronic inflammation plays a key role in many chronic diseases.3
Supplementation with cordyceps in mice studies has been linked to reducing asthma, reducing airway inflammation in Chronic Obstructive Pulmonary Disease (COPD) and reducing acute colitis in a mouse model.3
It’s also been found to potentially be protective against some neurodegenerative diseases.7
Menopause
You might hear cordyceps linked to anti-obesity effects during menopause, but the evidence is isolated to just one study in rats.8 More research, especially in humans, is needed to give this claim some weight.
Immunity
It is thought that these fungi contain bioactive compounds that may help regulate the immune system, supporting the body's defence against infections and diseases. Evidence has shown cordyceps sinensis to regulate the function of human immune cells in a lab.9
Cordyceps militaris has been reported to increase the survival rate of mice by the effect on the immune system.3
A recent study in humans found that the activity of NK cells (cells that help with infections, tumours and autoimmune disorders) increased in the male group 4 weeks after taking cordyceps militaris.2
Ageing
Rich in antioxidants, cordyceps may help protect against oxidative stress and cellular damage, contributing to longevity and overall health.
In mice, cordyceps militaris has been seen to prevent damage to mitochondria, reduce harmful free radicals and boosted the activity of key antioxidant enzymes in the liver – all effects that may contribute to anti-ageing.10
Is it healthy to eat cordyceps?
Cordyceps mushrooms, such as cordyceps sinensis, are edible and many bioactives have been identified in these mushrooms including essential amino acids, carotenoids, nucleoside, sterols as well as types of carbohydrates.11,12
In fact, they were recognised by the Chinese Ministry of Health as a Novel Food in 2009 and are widely eaten as food in Asia.11
However, they are not for everyone, individuals with autoimmune disorders, bleeding disorders or those taking immunosuppressive drugs especially should consult with a healthcare professional, as should people who are pregnant.
How to take cordyceps?
Supplements with cordyceps are available in many forms, suitable for different lifestyles:
- Gummies – convenient and delivering a sweet flavour to make cordyceps tastier.
- Capsules or tablets – convenient for those who prefer a pre-measured dose.
- Powders – this can be mixed into smoothies or tea.
- Tinctures – liquid extracts for easy absorption.
- Dried whole form – used in traditional soups and broths.
Dosage and safety
The main type of cordyceps used in supplements, cordyceps sinensis, seems generally safe to use, although there has been a question mark over its toxicity although a review of cordyceps suggests that limited intake doesn’t cause significant harm.13
Reassuringly, cordyceps has been found to be safe in the treatment of animals for up to 3 weeks and in humans one study found that no problems with liver, kidney or blood component toxicity with 2.85mg of cordyceps militaris for 8 weeks.2,14
There are no set guidelines for how much cordyceps to take but a study on patients with Covid-19 showed effectiveness with a daily dose of 1.5g of cordyceps militaris.15
A one-week study on athletes showed that a dose of 4g of cordyceps militaris daily was effective in increasing their VO2 max.4
Another study suggests that the recommended dose of cordyceps sinensis should not exceed 4g per day for more than 5 months a year. More research is clearly needed to develop dosage guidelines.
Finally, don’t forget to read the ingredients list and review whether it is safe and the dosage with a healthcare professional before taking it as a supplement.
Pregnant and breastfeeding women should avoid cordyceps due to limited research on its safety.
Take home message
Cordyceps, a unique, parasitic, functional mushroom, has been valued in traditional medicine for centuries. It’s believed to boost energy, support athletic performance, strengthen the immune system, and promote healthy aging.
While generally considered safe research, particularly in humans, and over the long term, is limited.
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