Cordyceps is an exceptional fungus that has possible surprising health benefits.

With anti-fatigue, anti-aging, and anti-cancer claims, this fungal need additional research.

With over 150,000 fungal species known (and possibly a million or more yet to be discovered), there is a growing interest in the potential effects fungi have on humans. Because of their benefits in traditional Chinese medicine and other Eastern medicinal traditions, fungus have long been employed in tinctures, herbal medicines, and tonic foods. These are also some of the world’s earliest medical systems.

Cordyceps fungus have risen to prominence as a result of their connection to HBO’s hit show The Last of Us and its zombie legend. But, even before its huge Hollywood breakthrough, cordyceps was a popular element in vitamins and other health-related items. Some of these advantages include anti-fatigue, anti-aging, and anti-cancer characteristics, which may boost energy levels, sexual desire, and even heart health.

Are these items worth your time? Beth Czerwony, RD, a registered dietitian, explains the research behind cordyceps and if it’s worth considering cordyceps supplements.

What exactly is cordyceps?

Cordyceps is a type of fungus that can be found all over the world. Some of the most rare species can be found at greater elevations in the Himalayan areas of China, Nepal, Tibet, and India. More than 750 cordyceps species have been recognized in total. Scientists have identified at least 35 of them as having possible health advantages and therapeutic qualities.

Cordyceps are unique in that they are parasitic in nature. Each cordyceps species hunts a distinct bug. For example, one species of cordyceps can infect a certain variety of carpenter ant. However, the same cordyceps species has no effect on other types of ants, even across areas. Cordyceps has also attacked spiders, moths, and dragonflies.

This is how it works: Cordyceps spores settle on and infect their host. Mycelia (or tendrils) are then disseminated throughout the insect’s body. Those tendrils feed on the host’s nutrition and replace its interior tissues. The cordyceps fungus erupts out of the insect’s body with a fruiting body (the visible reproductive structure of cordyceps) once the insect is entirely paralyzed or dead. The spores from this fruiting body are then transmitted to other insects of the same species.

People seek the fruiting body for its potential health benefits. Cordyceps fruiting body is traditionally crushed down and cooked with tea and other herbs. The fruiting body can be eaten raw. However, it will likely taste better if cooked in pastas or soups, or even as a topping for pizza or flatbreads.

There are no additional advantages to ingesting raw cordyceps. If you want to eat the cordyceps raw, soak it in water for up to 15 minutes before separating the fruiting body from the insect husk. Alternatively, you can consume both the insect husk and the fruiting body.

Different kinds of Cordyceps

There are three types of cordyceps that you may have heard of:

1. Ophiocordyceps unilateralis

Until 2007, ophiocordyceps was regarded a member of the cordyceps family as a whole. However, due to its deeper pigmentation, it is currently considered a distinct family of fungi. It still works in the same way as other cordyceps, but it only targets carpenter ants in tropical woods like Brazil, Australia, and Thailand, as well as temperate forests like South Carolina, Florida, and Japan.

Ophiocordyceps unilateralis made headlines in 2008 after a BBC Planet Earth video showed a time-lapse of the fungus taking over an ant’s body. Ongoing study into the behavior of O. unilateralis reveals that the fungus entirely bypasses the ant’s brain. The fungi force the ant to ascend higher ground before spreading spores to other ants below, yet the ant’s brain remains intact.

This unique fungus inspired the imaginary zombie mythos behind The Last of Us computer game and TV program. It’s also been a focal point of continuing research into how cordyceps grow and spread in general.

2. Cordyceps sinensis is a type of mushroom.

Cordyceps sinensis (also known as Dong Chong Xia Cao, which means “worm in winter, grass in summer”) would most certainly be at the top of your search list if you’re looking for cordyceps benefits. Because of its scarcity and lengthy history of usage in traditional Chinese medicine, this type of cordyceps is the most sought-after.

C. sinensis feeds on ghost moth larvae found at high altitudes on the Tibetan Plateau and in Bhutan and Nepal’s Himalayan regions. Due to increased demand, the wild fungus has been over-collected, making naturally produced C. sinensis practically impossible to locate. Indeed, raw C. sinensis can cost thousands of dollars. Companies have begun to mass produce grown C. sinensis and other alternatives in recent years to meet demand.

3. Cordyceps militaris

Cordyceps militaris is a cordyceps species that has demonstrated promising results as an alternative to C. sinensis. It, unlike C. sinensis, can be produced in a laboratory using rice as a substrate. This has made cordyceps production easier, more accessible, and less expensive. Furthermore, research has revealed that C. militaris has the same chemical composition as C. sinensis, making it a safe choice for people interested in trying this fungus. However, one study recommends that you should not eat C. militaris raw. To avoid any gastrointestinal (GI) irritation or disease, cook C. militaris before eating it.

Cordyceps applications

Cordyceps is used in a variety of items. Supplements in the shape of capsules, powders, teas, and even mushroom coffee are among these goods. The problematic aspect about purchasing these products, especially supplements, is that you never know what you’re getting. Because the Food and Drug Administration (FDA) does not regulate supplements, it is impossible to determine how much cordyceps a supplement contains.

“You might get a very potent dose in one bottle, but if you take the same amount from another bottle — even from the same company — you might not get the same amount of cordyceps or even the same benefits,” Czerwony warns.

Furthermore, product labels frequently overuse and generalize the term “cordyceps” without stating which species are being used. This implies you could be getting a type of cordyceps that hasn’t been proven to be beneficial to your health.

If you’re looking for a product that contains cordyceps, check for labels that expressly state C. sinensis, as this is the type of cordyceps that has long been associated with traditional Chinese medicine and is possibly the most reliable. C. militaris is also an option to consider, as long as it is cooked beforehand.

“You can eat cordyceps safely,” explains Czerwony, “but it tastes better cooked or in a soup.” “I wouldn’t rely on capsules or supplements, but if you’re a foodie and want to try eating them or putting them in soups, go for it.”

Cordyceps Advantages

So, what’s the point of putting cordyceps in your soup in the first place? A few studies have suggested that ingesting particular types of cordyceps, specifically C. sinensis or C. militaris, may have some health benefits. However, it is crucial to emphasize that these studies have been modest and have primarily focused on animals in a laboratory setting. More study, specifically studies that test the health advantages in humans, is obviously needed to prove any of the reported benefits and how effective they truly are.

“It does have value in Eastern medicine and has been used for a long time, but much of that is anecdotal (personal accounts, not research) and there haven’t been enough human studies in Western medicine to determine whether they hold a true benefit,” Czerwony says.

According to the minimal study that has been conducted thus far, some potential cordyceps benefits could include:

1. Properties that reduce inflammation

According to a study of multiple research investigations, cordyceps contain a bioactive component known as cordycepin. This can alleviate inflammation caused by asthma, rheumatoid arthritis, Parkinson’s disease, hepatitis, and other conditions. Cordycepin has been found as a possible nutraceutical (a food with medicinal properties). According to laboratory studies, cordycepin and cordyceps polysaccharide may have further beneficial effects on obesity (a condition that is frequently associated with chronic low-grade inflammation). Clinical trials are still needed to see if these similar effects occur in humans.

“Cordyceps appears to be one of those superfoods that can reduce inflammation,” Czerwony explains. “We think of better overall heart health and cholesterol levels when we think of decreasing inflammation.”

2. Improve your exercising performance.

Reduced inflammation may also aid in improving exercise performance.

“When you exercise, you cause inflammation throughout your body,” Czerwony explains. “By lowering that, you’ll perform much better.”

One study monitored 28 people who engaged in high-intensity exercise for three weeks while drinking a mushroom blend containing cordyceps. That study found a considerable improvement in VO2 max (the amount of oxygen your body absorbs and utilises when exercising).

Another study found that combining Rhodiola crenulata (a perennial flowering plant found in cold regions of Europe and Asia) and C. sinensis increased aerobic performance during altitude training.

C. militaris may also enhance ATP synthesis (the energy source for your muscles). However, some research suggests that cordyceps has no effect on aerobic capacity or endurance exercise. The disparate results suggest that additional research is required to establish the mechanics of cordyceps and how it influences exercise performance in distinct ways.

3. Anti-aging benefits

Cordyceps has long been used in traditional Chinese medicine to offer vitality, alleviate weariness, and increase libido and sex desire in elderly people. It’s even been dubbed “Himalayan Viagra” due of these effects. It has traditionally been used to help relieve fatigue alongside ginseng and Rhodiola rosea. More research is needed, but scientists believe cordycepin may aid in the regulation of energy metabolism.

4. Anti-cancer properties

According to research, cordyceps is one of numerous types of fungi that have anti-breast cancer properties. Cordyceps may potentially be a promising candidate for cancer immunotherapy. In China, it has also long been used as a dietary therapy for persons with lung cancer.

“When something touts anti-cancer properties, what they’re saying is that it may help block the growth or spread of the cancer,” adds Czerwony. “However, if it interferes with your treatment or causes blood thinning, it may cause more harm than good.” If this is something you want to explore, you should first consult with your oncologist.”

5. Control blood sugar levels

Cordyceps appears to have a great potential for anti-diabetic effects. Cordyceps has been shown in trials to lower blood sugar and improve insulin resistance. It may potentially aid in the treatment of dyslipidemia (high levels of cholesterol or fat in the blood). However, these findings may not be replicated in humans.

There have been no large clinical investigations that have investigated the association between cordyceps and blood sugar in humans to far. It is critical that you do not interpret these minor lab findings as medical advice. Instead, consult with your doctor about other options for lowering your blood sugar.

“I always go back and ask, ‘Why are you going to take this and what are you trying to do?'” Czerwony explains. “If you’re looking for anti-inflammatory benefits, or blood glucose control, there are other things out there that have been more widely studied and shown to be safe.”