A medicinal mushroom, now usually grown on grain for supplements.
Why it’s used: Traditionally used in Tibetan and Chinese practice to support energy and stamina.
Cordyceps is a group of fungi. The best-known wild species, Ophiocordyceps sinensis (formerly Cordyceps sinensis), grows on caterpillar larvae high on the Tibetan Plateau and is rare and expensive. Supplements are therefore made from cultivated material: either fermented mycelium strains such as Cs-4, or Cordyceps militaris, an orange species now grown on grain or rice.
In Tibetan and Chinese practice cordyceps has traditionally been used to support energy and stamina, and it has been studied for exercise performance. The human trials so far are small and have not shown a clear effect. A five-week trial in cyclists using 3 g a day of Cs-4 and a 12-week trial in older adults using about 1 g a day both found no significant difference from placebo.
The species matters for both research and the law. The ASA has said Cordyceps militaris is likely to be considered an unauthorised novel food by the Food Standards Agency, meaning it should not be sold as food in the UK. Always check the Latin name and the part used, such as mycelium or fruiting body, on the label.
3 findings behind this ingredient. Hover a card for the detail and the source.
Double-blind placebo-controlled pilot trial in 20 healthy adults aged 50–75 taking 333 mg Cs-4 three times a day for 12 weeks. Metabolic threshold rose by 10.5% and ventilatory threshold by 8.5% with Cs-4, with no change on placebo and no change in VO2 max.
Randomised double-blind placebo-controlled study in 28 young adults taking 4 g a day of the blend or maltodextrin. After 3 weeks, VO2 max, time to exhaustion and ventilatory threshold improved in the mushroom group but not on placebo.
Randomised double-blind placebo-controlled crossover trial in 12 recreationally active men taking 1 g standardised extract 30 minutes before a maximal cycling test. Post-exercise Stroop reaction time was faster with Cordyceps; peak oxygen uptake was unchanged.
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They are different fungi. Wild Ophiocordyceps sinensis grows on caterpillars in the Himalayas and is rarely used in supplements. Most products use fermented mycelium such as Cs-4, or Cordyceps militaris grown on grain. Their compounds and regulatory status differ, so check which one a product contains.
The evidence so far is weak. Small trials of Cs-4 in cyclists and in adults aged 50 to 75 found no significant improvement in endurance or oxygen uptake compared with placebo. It remains traditionally used for energy and stamina, but larger studies are needed before firm conclusions.
It depends on the species. The ASA has said Cordyceps militaris is likely to be considered an unauthorised novel food by the Food Standards Agency, so it should not be sold as food in the UK. Other forms may have a different status, so check the species on the label.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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