Supplement Check: Cordyceps Benefits, Dosages and Research
If you've seen or played The Last of Us , you'll be familiar with the concept of cordyceps as a zombifying parasitic fungus. But, in reality, dried or powdered cordyceps has actually been used in Chinese herbal medicine for hundreds of years. The post-apocalyptic video game was accurate in some respects: the fungus really does produce long tendril-like growths within its hosts. However, fortunately its hosts aren't humans but caterpillars.
What Are Cordyceps?
Of the hundreds of species we know about, cordyceps sinensis is the most sought-after natural species. It is typically found in the Himalayas at altitudes over 4,500m, making it very difficult to harvest - not to mention expensive. For that reason, many companies now grow cultured synthetic strains in laboratories, including cordyceps militaris and CS-4.
Cordyceps Benefits
Cordyceps is growing in popularity as a health and sports supplement, with cordyceps' purported benefits ranging from increased energy production and better oxygen uptake to improved athletic performance, deeper sleep, enhanced sexual function, and better skin elasticity.
It's true that the supplement contains 'bioactive' compounds (that just means they have an effect of living organisms), such as cordycepin, beta-glucans, and adenosine. But that doesn't necessarily mean these compounds will work magic inside our bodies once we eat and digest them.
The Science Behind Cordyceps
At the moment, strong evidence in humans is lacking. It's true that at least three studies have linked cordyceps to some form of improved exercise capacity, when the supplement is taken for three weeks or more. This data is promising, but a lot more is needed. Two of these studies were in elderly populations that were not reported to exercise regularly; supplements can have very different effects if you are not particularly ‘fit’.
When it comes to improved sleep, sexual function and cordyceps' supposed anti-ageing properties, the research derives primarily from studies in rats or isolated cells. We can't yet say whether these effects will translate to humans.
Should You Supplement With Cordyceps?
Purveyors of cordyceps supplements aren't allowed to include label claims about is function just yet – so don't trust any sellers who make big promises. More research will be needed before we can say with some confidence whether or not cordyceps ‘works’. And this research is needed in a range of populations – young, old, male, female, active, sedentary.
How Much Cordyceps Should I Take?
However, if you're buying from a trusted seller, research does suggest it is safe when taken in doses of 3-6g daily for up to a year, at least. Talk to a medical professional before taking the supplement, as it may have side effects and could even slow blood clotting. It's safety is also unknown for pregnant or breastfeeding women.
Dr Sinead Roberts, PhD is a performance nutritionist who works with a diverse range of athletes at Feed.Fuel.Perform
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