Also known as: Cordyceps militaris, Cordyceps sinensis, Caterpillar fungus
Cordyceps is a parasitic fungus traditionally used in Tibetan and Chinese medicine to enhance energy, stamina, and respiratory function. Modern research focuses on its benefits for exercise performance and oxygen utilisation.
Cordyceps encompasses several species of entomopathogenic fungi, with Cordyceps sinensis (now reclassified as Ophiocordyceps sinensis) and Cordyceps militaris being the most studied. Wild Cordyceps sinensis parasitizes caterpillar larvae at high altitudes on the Tibetan Plateau and commands prices exceeding $20.000 per kilogram, making it one of the most expensive natural products in the world. Commercially available supplements typically use cultivated Cordyceps militaris, which produces comparable levels of the key bioactive compound cordycepin (3'-deoxyadenosine). Cordycepin enhances cellular ATP production by upregulating mitochondrial biogenesis and has demonstrated anti-inflammatory, anti-tumour, and antioxidant properties. Adenosine, another active component, supports cardiovascular function and vasodilation. Clinical trials suggest cordyceps supplementation can improve maximal oxygen consumption (VO2max), time to exhaustion, and recovery in both trained and sedentary individuals, although effect sizes are moderate.
A meta-analysis of clinical trials found that cordyceps supplementation for at least 3 weeks significantly improved VO2max and time to exhaustion, particularly in older or untrained adults.
Cordycepin and adenosine in cordyceps enhance mitochondrial ATP synthesis, which may underlie its anti-fatigue effects observed in both animal and human studies.
Cordyceps polysaccharides activate macrophages and enhance natural killer cell cytotoxicity while modulating inflammatory cytokine release, supporting balanced immune responses.
30–60 minutes before exercise or divided into 2 doses
Cordyceps militaris extracts standardised to cordycepin content are preferred. Minimum 3 weeks of consistent use recommended.
Standardised cordycepin content, convenient dosing
Pre-workout shakes and smoothies
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