Cordyceps

Also known as: Cordyceps sinensis, Cordyceps militaris, caterpillar fungus, CS-4

Grade B — Moderate Evidencemushroomperformanceenergy
1000–4000 mgMorning or pre-workout. With or without food.

Cordyceps is a medicinal mushroom (primarily Cordyceps militaris in supplements) containing bioactive compounds including cordycepin and beta-glucans that support energy and athletic performance. RCTs demonstrate improved VO2 max, exercise tolerance, and oxygen utilization, likely through enhanced ATP production and oxygen delivery. Traditional use in Chinese medicine spans centuries for vitality and respiratory function.

TL;DR: Medicinal mushroom with RCT evidence for improved VO2 max and exercise tolerance. 3-4g/day for athletic performance.

⚡Energy💪Muscle & Recovery🛡️Immunity
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade B

Studies

2

Interactions

3

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Cycling Protocol

8 weeks on/2 weeks off

Medicinal mushroom cycling maintains efficacy of adenosine and cordycepin pathways

Interaction Warnings

ImmunosuppressantsModerate

May antagonize immunosuppressive drugs; caution post-transplant

Blood thinnersLow

Possible mild antiplatelet; monitor warfarin

Diabetes medicationsLow

May lower blood sugar; monitor

Important Notes

  • Avoid raw powder without extraction (poor bioavailability)
  • Caution in autoimmune disease

Clinical Evidence (2 studies)

Cordyceps CS-4 improved VO2 max in elderly

Chen S et al. (2010) — J Altern Complement Med

Improved VO2 max and ventilatory threshold; RCT

View on PubMed

Cordyceps militaris improved VO2 max and time to exhaustion

Hirsch KR et al. (2017) — J Diet Suppl

4g improved VO2 max and time to exhaustion; randomized trial

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Cordyceps.

Creatine Monohydrate

Grade A

One of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.

💪 Muscle & Recovery⚡ Energy

Beta-Alanine

Grade A

Increases muscle carnosine levels, buffering acid during high-intensity exercise. Well-supported for 1-4 min high-intensity efforts.

💪 Muscle & Recovery⚡ Energy

Citrulline

Grade B

Converts to arginine and boosts nitric oxide production. Improves exercise performance and blood flow.

💪 Muscle & Recovery⚡ Energy

Related Supplements

Creatine Monohydrate

Grade A — Strong Evidence

One of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.

Citrulline

Grade B — Moderate Evidence

Converts to arginine and boosts nitric oxide production. Improves exercise performance and blood flow.

Beta-Alanine

Grade A — Strong Evidence

Increases muscle carnosine levels, buffering acid during high-intensity exercise. Well-supported for 1-4 min high-intensity efforts.

Shilajit

Grade B — Moderate Evidence

Mineral-rich resin from Himalayan rock. Contains fulvic acid and 80+ trace minerals. Promising evidence for testosterone, mitochondrial function, and cognitive health. Quality and purity are critical.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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