Cordyceps Benefits, Side Effects, and More

Cordyceps is a type of fungus long used in traditional Chinese medicine (TCM). It is said to have potent antioxidant and anti-inflammatory effects, with potential health benefits for improved heart health, lowered blood sugar levels in people with type 2 diabetes, and more.

However, the research evidence for these and other cordyceps benefits (including anti-aging properties) remains inconclusive. While cordyceps is generally safe to use, there are side effects and precautions you should discuss with your healthcare provider before using it as a food or supplement.

Uses of Cordyceps

In complementary and alternative medicine (CAM), cordyceps is often used as a natural energy booster. Some studies have investigated how cordyceps, often in its cordycepin form, can protect against health issues like arthritis, type 2 diabetes, cancer, and more.

However, much of the research on cordyceps has been completed on animal models or in lab settings. More human trials are needed before recommending cordyceps for health purposes, and no supplement is intended to treat, cure, or prevent disease.

May Enhance Athletic Performance

Research into the performance-enhancing effects of cordyceps yields mixed results. One study found that daily supplement use gradually increased the maximum oxygen intake (VO2 max) in young adults after three weeks. Researchers believed the results meant that cordyceps might increase an athlete's tolerance to high-intensity exercise.

However, this study was small and conducted over a short period. Therefore, it's unclear if long-term cordyceps supplementation could safely improve exercise tolerance even further. Before claiming that cordyceps is a safe and effective supplement for athletes, more human trials must be performed.

May Help Type 2 Diabetes Symptoms

In traditional medicine, cordyceps has long been used to treat diabetes. Cordycepin, one of the active ingredients in cordyceps, has been associated with antidiabetic activity in animal models. A recent review of various studies noted that cordycepin's potential effect on diabetes might be due to gene regulation.

There is a lack of research evidence on the use of cordyceps in humans, though. Animal studies on cordyceps and other supplements should not be used as evidence for human use.

May Lower High Cholesterol

Cordyceps is believed to have potent anti-inflammatory and antioxidant effects, which may help prevent or treat hyperlipidemia (having too many fats, called lipids, in your blood). Many of these benefits have been attributed to cordycepin. Polysaccharides, or carbohydrates, found in cordyceps have also been helpful.

Results from animal studies linked cordyceps use to lowered hyperlipidemia. In one such study, a polysaccharide extracted from cordyceps decreased hamsters' total cholesterol and triglyceride levels.

In other studies, cordycepin has been associated with improvements in hyperlipidemia. This has been attributed to its similar structure to adenosine, a naturally occurring chemical in the human body needed during fat metabolism and breakdown.

As with most research areas surrounding cordyceps, human trials are necessary before making health claims.

May Reduce Inflammation

Powerful anti-inflammatory benefits have been attributed to cordycepin. While acute inflammation in response to an infection or injury is healthy, chronic inflammation can lead to diseases like cancer or rheumatoid arthritis rather than being protective. Cordycepin may help.

A particular sub-species of cordyceps, C. militarist, has been found to have potential protective effects against neurodegenerative diseases like Parkinson's disease and Alzheimer's disease.

The inflammation-fighting properties of cordyceps are untested in humans. However, researchers continue to investigate these potential benefits with an eye toward the development of anti-inflammatory drugs, supplements, and nutraceuticals.

May Enhance Immunity

Cordyceps has been shown to stimulate the immune system by increasing the activity and production of various immune cells. A 2023 study concluded that cordyceps can be a safe and effective treatment to enhance care in patients with mild to moderate COVID-19 infection.

In older research, a 2015 randomized controlled trial demonstrated that healthy adult males taking 1.5 grams of cordyceps daily for four weeks effectively enhanced their cellular immunity (the destruction of infected cells or pathogens).

May Support Healthy Aging

The aging process of tissues and organs is a natural process accompanied by a gradual weakening of the body. Research published in 2022 concluded that mushrooms, including cordyceps, may limit some naturally occurring changes due to age, such as hypertension and memory decline.

Studies in humans are lacking, but cordyceps' ability to positively affect aging accelerants (such as chronic inflammation, hormone activity, cholesterol and blood sugar levels, and impaired immune function) suggests great potential to slow and support healthy aging.

May Help Manage Menopausal Weight Gain

Results from a 2022 animal study suggest that cordyceps may have anti-obesity effects in menopause. Compounds in cordyceps (such as cordycepin, adenine, and guanosine) could potentially regulate obesity and other menopause pathways.

Again, it should be noted that this was an animal study and the effects have not been proven in humans.

Potential Risks

No major side effects are reported with cordyceps use. However, some people may experience:

• Upset stomach
• Nausea
• Diarrhea
• Dry mouth

There are reports of excessive bleeding with cordyceps use. Some studies suggest an increased risk when combined with blood thinners, or selective serotonin reuptake inhibitors (SSRIs) used to treat depression.

Typically, symptoms resolve once the use of cordyceps is stopped. Speak with your healthcare provider about side effects, drug interactions, or underlying health conditions before using it.

Precautions

Little is known about the long-term safety of taking cordyceps. Although it is relatively non-toxic, research is insufficient to ensure it is safe in all circumstances.

Cordyceps supplements should be avoided by these groups:

• People who are allergic: If you’re allergic to cordyceps, avoid use.
• Pregnant or breastfeeding people: Research is insufficient to confirm whether cordyceps is safe to take during these times. Avoid use.
• Children: The effects on children are unknown due to a lack of research. Avoid use.
• Autoimmune compromised: Those who suffer from autoimmune conditions (e.g., rheumatoid arthritis, lupus, and multiple sclerosis) should avoid use. 

There is a possibility that mycotoxins, or toxins that grow on fungi, could be present in cordyceps. More safety studies should be conducted on natural and synthetic cordyceps to prove or discredit these claims.

Reach out to your healthcare provider with questions or for further guidance.

Possible Interactions

Certain medications may interact with cordyceps, including:

• Certain diabetes medications (e.g., metformin): In some animal studies, cordyceps has been shown to lower blood sugar levels. Combining cordyceps with other antidiabetic medications may cause blood sugar to become too low, resulting in hypoglycemia.
• Blood thinners and other anti-thrombotic drugs: Taking these medications along with cordyceps may lower the efficacy of these medications or increase the risk of bleeding. However, this interaction has only been reported in lab studies, not in humans. More study is needed.

Before starting cordyceps supplements, you should carefully read the ingredient list and nutrition facts panel to learn which ingredients and how much of each ingredient is included. Review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

Dosage: How Much Cordyceps Should I Take?

There are no universal guidelines for an appropriate dose of cordyceps supplements.

Dosage varies significantly in studies looking at cordyceps. For example, studies on athletic performance have used doses of one gram up to 4.5 grams daily.

As a rule of thumb, never use more than the recommended dosage on the product label or as instructed by your healthcare provider.

Stop and let your healthcare provider know if you develop any unusual symptoms or side effects after consuming cordyceps. Side effects often occur from taking a higher-than-usual dose.

What Happens if I Take Too Much Cordyceps?

When taken appropriately, cordyceps is not thought to be toxic. Overdose has not been reported.

However, there are concerns about cordyceps' potential to contain toxins. No long-term human trials on cordyceps have been completed, so researchers are not confident in recommending its long-term use.

It should also be noted that one study on wild cordyceps found that the fungus may contain some levels of arsenic. Arsenic is a natural metal that can be poisonous when too much is consumed.

Again, more research is needed on the safety of cordyceps. Only take the recommended dose of cordyceps as stated on the label. Consult with your healthcare provider if you are unsure how much to take.

How to Choose Cordyceps Supplements

Cordyceps is typically available in capsule, tablet, tincture, or powder form. You may find fresh cordyceps mushrooms online or in specialty grocery stores. However, they are not common and may be challenging to track down.

Dried whole cordyceps are often used to make tinctures and extracts, while powdered cordyceps can be blended into smoothies and protein shakes. The best supplement form for you may be the one that fits best into your lifestyle. Talk with your healthcare provider for additional tips on finding the right supplements.

Summary

Cordyceps is a type of fungus that mostly grows in Asia and has been used in traditional medicine for centuries.

Although more research is needed, cordyceps has been studied for its use in improving athletic performance, diabetes, hyperlipidemia, and other health concerns. Cordyceps has few side effects and precautions, but you should still follow the proper dosage and directions. Before starting cordyceps supplements, talk to your healthcare provider to ensure it is the right decision.