Fungi are experiencing a surge in popularity in the dietary supplement world, and the cordyceps fungus is one mushroom that's both inexpensive and readily available in many forms. This functional mushroom has long been a staple in traditional medicine and is thought to offer a host of benefits.
As a dietitian, I see it everywhere and get frequent cordyceps questions from clients. I want to break down some of the claims made about cordyceps, the current research being done to explore them, along with how to use cordyceps safely.
One of my favorite ways to incorporate a small amount of cordyceps is with an adaptogen supplement like Live it Up Feel the Beet.
Potential benefits of cordyceps:
- May help with exercise performance and recovery
- Has antioxidant properties
- Promotes healthy inflammatory response
- Supports healthy skin and aging
- Aids immune system function
- Supports male sexual health
- May help with dry mouth
What Is Cordyceps?
Cordyceps is a type of parasitic mushrooms that grow and reproduce by taking over the bodies of certain insects and spiders. While this may not sound particularly appetizing, cordyceps has long been harvested and used in traditional Chinese medicine for a number of potential health benefits.
There are hundreds of cordyceps species, but two are more heavily researched than the rest. These are Cordyceps sinensis, which is very rare and expensive, and Cordyceps militaris, which is more common and frequently used in commercial supplements such as powders, capsules, and liquid extracts.
Cordyceps Nutritional Profile
100g of Cordyceps sinensis contains:
- Protein: 21.9–23.1g
- Carbohydrates: 24.2–49.3g
- Total fat: 5.5–8.2g
- Dietary fiber: 7.7g
Potential Benefits of Cordyceps Mushroom from a Dietitian
Cordyceps has long been used in traditional Chinese herbal medicine as a supplement for a wide variety of conditions. The mushroom’s recent popularity has prompted many animal and lab studies in the past few decades, some of which have revealed results about potential cordyceps mushroom benefits. Let’s look at some of the most promising.
1. May Help With Exercise Performance and Recovery
In traditional Chinese medicine, cordyceps is often given to people experiencing physical fatigue or weakness. Recent research seems to reveal the specific ways in which cordyceps may offer natural energy for performance.
For instance, adults who took a small dose of cordyceps before high-intensity exercise experienced less muscle damage and faster cell repair for quicker recovery. This is possibly because cordyceps may increase the body's maximum oxygen uptake and production of ATP, the molecule needed for delivering energy to muscles.
The research is mixed, and more human clinical trials are needed to determine if cordyceps is truly effective and safe for these purposes.
2. Has Antioxidant Properties
Polyphenols found in cordyceps are antioxidant plant compounds. Antioxidants have a number of benefits, the primary one being that they help safeguard cellular health by neutralizing free radicals in the body.
Free radicals are naturally occurring, but they can put the body under oxidative stress that damages our DNA and leads to the development of various serious conditions over time. The antioxidants found in cordyceps may help prevent this damage.
3. Promotes Healthy Inflammatory Response
Inflammation is a natural reaction of the body during the healing process. However, long-term inflammation can have harmful effects.
Research has shown that antioxidants in cordyceps may help suppress certain proteins that increase inflammation in human cells. While animal studies have demonstrated inflammatory support, more research is needed to determine if the same effects can be achieved in humans.
4. Supports Healthy Skin and Aging
In addition to providing antioxidants that fight cell damage inside the body, cordyceps may also help with visible signs of aging, particularly in the skin. One particular cordyceps extract appears to help increase the production of collagen in skin, which would help with its health and appearance.
Another study showed that cordyceps's adaptogenic properties may help the body manage stress, which can result in physical signs of aging. Animal studies have also yielded promising results showing that cordyceps may help with memory decline, although human research is definitely needed to verify these results.
5. Aids Immune System Function
Certain species of cordyceps have been shown to increase the activity and production of immune cells in the body, including white blood cells. This means that taking a cordyceps supplement may be able to help with long-term immune function and strength. However, it's still unclear what causes these effects, so more research is needed.
6. Supports Male Sexual Health
There is some evidence that cordyceps supplementation can positively impact sperm count and motility, meaning an increase in the percentage of moving sperm cells. This may be due to cordyceps's inflammation-supporting properties, which can help with oxidative stress linked to male infertility.
Beyond these cordyceps benefits for males, the mushroom has also been anecdotally linked to other sexual health treatments. Lab studies have yet to prove these effects, however.
7. May Help With Dry Mouth
Dry mouth has a number of causes, such as dehydration, and may naturally occur more often as people age. Cordyceps has been shown to help with salivary gland function, which could help decrease feelings of dryness. As with many cordyceps health benefits, this could be due to antioxidants, which help combat oxidative stress that might be impacting salivary glands.
However, dry mouth is also a potential side effect of cordyceps use in some individuals, so take this benefit with a grain of salt.
Possible Side Effects of Cordyceps
Individual reactions to different ingredients will vary, but the following are some of the potential side effects people may experience after taking cordyceps:
- Skin reactions
- Upset stomach
- Nausea
- Diarrhea or loose stools
- Constipation
- Dry mouth
- Loss of appetite
Cordyceps is also known to cause some allergic reactions and may interact with certain medications. If you have allergies or are currently taking prescription or over-the-counter medication, talk to your healthcare provider before taking cordyceps in any form.
How to Use Cordyceps
Cordyceps is fairly easy to use and can be consumed in many forms. As for how much cordyceps to take, there is no officially recommended dosage. One study in 2018 used 1,000 to 4,500mg (1 to 4.5g) doses of cordyceps with no significant side effects. Talk to your healthcare provider for recommendations and never use more than the recommended dose on any cordyceps product you consume.
Here are some common, dietitian-approved ways to add cordyceps to your diet:
- Purchase mushroom tea or coffee.
- Steep whole cordyceps in hot water to make your own homemade tea.
- Eat boiled cordyceps fruit bodies or dice them to include in your favorite soup, sauce, or salad.
- Consume raw cordyceps fruit bodies.
- Take dried cordyceps supplements in powder or capsule form.
- Get a convenient dose of cordyceps and other adaptogens with Live it Up Feel the Beet, a refreshing beetroot beverage powder designed to support energy and overall wellness.
What Does Cordyceps Taste Like?
Cordyceps has a mild, earthy, and slightly nutty taste with a hint of sweetness. These mushrooms have a more delicate flavor compared to other functional mushrooms, making them easy to blend into coffee, smoothies, or supplement powders without overpowering the taste.
Some people say the cordyceps flavor reminds them of light cocoa or herbal tea, and the taste profile works well with both sweet and savory ingredients, which is why you’ll often find it in energy-focused blends and wellness drinks. Whether you prefer cordyceps in capsule form or as part of a daily elixir, it delivers both a unique flavor and a natural sense of vitality.
Consider Trying Cordyceps with Live it Up Feel the Beet
If you're looking for a high-quality, delicious, and refreshing way to consume cordyceps, I recommend Live it Up Feel the Beet. This adaptogenic superfood powder features ingredients known to help sustain natural energy levels, promote circulation, support cognitive function, and aid your immune response.
In addition to over 2g of real beetroot, the formula features a proprietary blend of functional mushrooms such as organic cordyceps, organic reishi, and organic lion's mane. These ingredients all contain adaptogens and antioxidants, and they’re included to help you naturally cope with stress and regulate your energy, giving you a little more stamina to get through that midday slump.
I've recommended Feel the Beet to clients who want to support their physical and mental performance with a small amount of cordyceps. It tastes great, with tangy natural berry flavor and sweetness, and is more affordable than a cup of coffee.
Frequently Asked Questions About Cordyceps
What is the main benefit of cordyceps?
While cordyceps has many benefits, many of them stem from the fact that it's rich in antioxidants. This is part of what gives the mushroom its inflammation-supporting effects. It also supports healthy aging and skin appearance, immune function, and male reproductive health. Other cordyceps benefits include support for athletic performance and recovery, as well as a potential reduction in dry mouth.
Is it safe to take cordyceps every day?
It does seem to be safe to take cordyceps every day for most people. Some studies have been done giving between 1 and 4.5g to participants daily with no significant side effects. More human studies need to be conducted to determine a safe maximum dosage.
How long does it take for cordyceps to kick in?
There is no specific amount of time in which the effects of cordyceps will become apparent in the body, as every individual will respond differently to the mushroom. Studies have shown that it can take as little as one to three weeks to notice benefits or side effects.
The key to getting the results you're after is to take the supplement consistently, following dosage instructions on the product's packaging or your healthcare provider's recommendations.
Is lion's mane or cordyceps better?
Neither lion's mane nor cordyceps is necessarily better than the other. These two functional mushrooms simply offer different benefits. Lion's mane is primarily used to support cognitive performance, memory, and focus. Cordyceps is primarily used for its positive effect on athletic performance, physical energy, and stamina. The two mushrooms are often taken together as part of one supplement. A good example is Live it Up Feel the Beet, which contains both.
Which is better, reishi or cordyceps?
As with lion's mane, reishi simply offers different benefits than cordyceps. Neither is necessarily better or worse than the other.
Reishi is noted for its calming and stress-relaxing effects as well as its impact on long-term overall wellness. This can be a complementary supplement to cordyceps, which has the benefit of supporting natural energy without the side effects of caffeine.
This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.
References
- https://pubs.rsc.org/en/content/articlehtml/2024/fo/d3fo03770c
- https://www.ncbi.nlm.nih.gov/books/NBK92758/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7555191/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7898063/
- https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.1035101/full
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11049886/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5874985/
- https://www.nature.com/articles/s41598-024-58742-z#Sec113
- https://pubmed.ncbi.nlm.nih.gov/19051352/
- https://www.nichd.nih.gov/health/topics/infertility/conditioninfo/causes/causes-male
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7378660/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5236007/
- https://www.healthline.com/nutrition/lions-mane-mushroom
- https://www.healthline.com/nutrition/reishi-mushroom-benefits
- https://www.healthline.com/nutrition/caffeine-side-effects
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