Top 10 benefits of cordyceps

Health benefits of cordyceps may include:

Rich in plant compounds with antioxidant properties

• May be anti-inflammatory
• May regulate the immune system
• May help the body manage stress
• May support healthy skin
• May support healthy ageing
• May support heart health
• May support energy and alleviate fatigue
• May enhance muscle repair after exercise
• May inhibit the growth of certain cancers.

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10 potential benefits of cordyceps

1. Rich in plant compounds with antioxidant properties

Cordyceps contain polyphenols, plant compounds that have antioxidant properties, these may help minimise the cell and tissue damage caused by a natural metabolic process called oxidation. In so doing they may help lower the risk of chronic illnesses like heart disease and cancer.

2. May be anti-inflammatory

Animal studies also suggest an anti-inflammatory effect from cordyceps, which may help relieve the effects of arthritis as well as allergic rhinitis and asthma. However, we are yet to see these same effects mirrored in humans.

3. May regulate the immune system

Cordyceps appears to stimulate a type of immune cell called natural killer cells, as well as increase monocyte concentrations (white blood cells) and reduce inflammatory markers. However, the mechanism behind these immune effects needs further investigation.

4. May help the body manage stress

A 2024 study that examined an extract of C.sinensis, first in a test tube and then in a clinical trial of 40 human participants, found that the fungus may have adaptogenic properties meaning that it may help the body better cope with stress.

5. May support healthy skin

The same 2024 study found the antioxidant properties of cordyceps appeared to increase the production of collagen in the skin, potentially helping to delay the signs of ageing. These findings are encouraging, however the study used an extract from the mycelium of C.sinensis, which raises questions as to whether the same results would be relevant using other species or cultivated versions of the fungus so more research is needed.

6. May support healthy ageing

Animal studies suggest cordyceps may be helpful in extending the lifespan of insects and rodents, again, more research, especially human trials, are needed to validate these findings.

7. May support heart health

Animal studies suggest benefits for the heart including reducing oxidative stress. More human trials are needed, although one 2022 review of 19 human trials did find that human participants with arrhythmia had improvements in some associated markers.

8. May support energy and alleviate fatigue

An extract of C.militaris may help the body’s production of adenosine triphosphate (ATP), this molecule is needed to deliver energy to the muscles. In this way, cordyceps may improve how the body uses oxygen, helping us feel more energised.

9. May enhance repair after exercise

One 2024 study of 14 young adults who were supplemented with 1g of cordyceps prior to a high intensity interval training session found those who took the supplement experienced less muscle damage and faster cell repair, allowing for a speedy recovery and greater tolerance to exercise.

Again, more research is needed because some older studies contradict these findings.

10. May inhibit the growth of cancer

Studies appear to show that cordyceps may slow the growth of certain cancers, these may include lung, colon, skin, breast and liver cancer. These studies have been performed in laboratory settings or on animal models so although encouraging, we cannot yet place reliance or take conclusions from them.

Potential side effects of cordyceps

There is limited data regarding cordyceps’ safety profile although animal models suggest it is safe for use for up to three weeks. Some people have reported mild side effects including diarrhoea, constipation and stomach discomfort.

Dosage

Because there is limited human research, we currently have no recognised guidance on dosage, however, one 2018 study suggested cordyceps may be taken in a dose of 1000mg to 4000mg per day, with limited associated side effects. The fungus may have a stimulatory effect and for this reason it is best taken earlier in the day.

Those who are pregnant or breastfeeding should avoid use because there is insufficient data regarding its safety. If you have been diagnosed with an auto-immune condition such as multiple sclerosis, lupus or rheumatoid arthritis you would be best advised to avoid use. Similarly, those who have scheduled surgery should stop supplementation about two weeks prior to their procedure, because it may increase the risk of bleeding. If you are prescribed medication including anti-coagulants, immune suppressants or supplementary testosterone you should check with your prescribing practitioner before taking cordyceps in case of interaction.

Overall, is cordyceps safe?

Generally considered safe for most people when taken in appropriate doses – the cultivated version has been classified as non-toxic – however, some people may experience mild stomach upset and there may be a potential for interaction with prescribed medication. Animal and laboratory studies suggest some benefits for heart health, cancer, aging and fatigue. However, more human trials are needed to determine whether these benefits are relevant and to determine the appropriate dosage and safety profile.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.