Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health.

Emily Dashiell, ND, is a licensed naturopathic doctor who has worked in group and private practice settings over the last 15 years. She is in private practice in Santa Monica, California.

Cordyceps is a type of medicinal mushroom said to offer antioxidant and anti-inflammatory benefits. Long used in traditional Chinese medicine, cordyceps is available in the United States as a dietary supplement.

There are 400 species of cordyceps, most of which are native to Bhutan, China, Korea, Nepal, Thailand, and Vietnam. The most well-known medicinal species is Cordyceps sinensis (now known officially as Ophiocordyceps sinensis). The mushroom has a long, finger-like body and is usually a brown or orangish-brown color.

So valued is wild cordyceps in China that a kilogram often costs in excess of $20,000. Most supplements today are made from an engineered fungal culture that has the biological characteristics of C. sinesis but cannot produce the mushroom itself.

Cordyceps is often referred to as the caterpillar fungus because of its thin, tubular shape. In traditional Chinese medicine, it is called dong chong xia ca.

Cordyceps should not be confused for cep mushrooms (Boletus edulis) used for culinary purposes.

In alternative medicine, cordyceps is often touted as a natural energy booster. Proponents also claim that cordyceps can protect against health problems like asthma, depression, diabetes, fatigue, high cholesterol, and upper respiratory tract infections.

Cordyceps is also purported to boost athletic performance, a claim that grabbed headlines in 1993 when Chinese track and field athletes shattered multiple world records, a feat their coach attributed to C. sinesis supplements.

Some herbalists also believe that cordyceps can boost libido, slow the aging process, and protect against cancer. Few of these claims are strongly supported by research.

Thus far, research into the performance-enhancing effects of cordyceps has yielded mixed results.

In a 2010 study published in the Journal of Alternative and Complementary Medicine, a daily cordyceps supplement appeared to improve exercise performance, albeit modestly, in a small group of older adults, ages 50 to 75.

Meanwhile, a 2016 study from the University of North Carolina at Chapel Hill showed that daily cordyceps supplementation gradually increased the maximum oxygen intake (VO2 max) in young adults after three weeks. What it didn't change was the time to exhaustion (TTE) or the stage in exercise when breathing becomes labored (ventilatory threshold).

In short, an improvement in oxygen consumption didn't translate to improved performance. It is unclear whether long-term supplementation might further improve upon these results.

Cordyceps has long been used as a traditional treatment for diabetes in China. While there are few quality studies investigating these effects in humans, several animal studies have been conducted, usually with disappointing or inconclusive results.

A 2012 study from Taiwan reported that a four-week course of a cordyceps extract was able to improve cholesterol levels and reduce weight in diabetic mice but did nothing to alter blood sugar levels or improve insulin resistance.

Despite this, the researchers suggested that the benefits of weight loss in controlling diabetes may be significant. Moreover, an improved cholesterol profile is generally associated with increased insulin sensitivity.

Cordyceps are believed to have potent anti-inflammatory and antioxidant effects, both of which may help prevent or treat high blood pressure (hypertension). Many of these benefits have been attributed to a compound known as cordycepin, which is similar in molecular composition to adenosine. Like adenosine, cordycepin appears able to relax blood vessels, improving circulation and lowering blood pressure.

The same benefits may be extended to the respiratory tract, according to a 2017 study from China. When taken daily, a cordyceps extract appears to relax airway constriction and improve quality of life measures in people with moderate to severe asthma.

Preliminary studies suggest that cordyceps may offer protection against certain types of cancer.

According to a 2008 study published in the Journal of Microbiology and Biotechnology, a cordyceps extract was able to trigger apoptosis (cell death) in breast cancer cells in test tube studies.

Similar results have been seen with colon cancer cells. The cordycepins in the cordyceps mushroom also appear to be toxic to leukemia cells.

Cordyceps is considered safe for short-term use. Some users may experience mild side effects, including stomach ache, nausea, diarrhea, or dry mouth. Symptoms typically resolve once the treatment is stopped. Other have reported a lingering metallic taste after using a cordyceps product, which may take longer to resolve.

Despite its relative safety, the action of the herbal medication is poorly understood and may cause problems in certain users. If you are allergic to molds or yeast, you will likely be allergic to cordyceps and should steer well clear of them.

People on diabetes medications may need to avoid cordyceps as the combined use may result in an extreme drop in blood sugar (hypoglycemia).

People with bleeding disorders or who take anticoagulants ("blood thinners") or anti-clotting drugs may need to avoid cordyceps as well. Taking them together may increase the risk of bleeding or easy bruising.

This also applies if you are scheduled to undergo surgery. You would need to stop taking cordyceps at least two weeks beforehand to prevent excessive bleeding.

Little is known about the long-term safety of taking cordyceps. While the supplements are assumed to be safe, there remain concerns about the general safety of imported traditional Chinese medications.

Due to the lack of research, cordyceps products of any sort should not be used in children, pregnant women, or nursing mothers.

In the United States, cordyceps is usually available in capsule, tablet, or powder formulations. Dried whole mushrooms can often be found online, although you can't always be sure if you're getting C. simensis or a related cordyceps species.

Dried whole cordyceps are often used to make tinctures and extracts, while powdered cordyceps can be blended into smoothies and protein shakes or brewed into tea.

There are no universal guidelines for the appropriate use of cordyceps or cordyceps supplements. As a rule of thumb, never use more than the recommended dosage on the product label. If you develop any unusual symptoms after consuming cordyceps, stop and let your healthcare provider know. Be sure to keep the product packaging to show the healthcare provider.

Dietary supplements in the United States are not required to undergo the rigorous testing that pharmaceutical drugs do. To ensure quality and safety, make a point of buying supplements that have been tested and certified by the U.S. Pharmacopeia (USP), ConsumerLab, or other recognized certifying body.

Also keep an eye out for supplements labeled "yeast-free." These are less likely to be contaminated with molds that commonly infest dried mushroom products.

When buying a corodyceps supplement, be aware that many preparations are not made from C. simensis. Some are derived related cordyceps species, like C. militaris, or mixed with reishi mushrooms in varying concentrations. Unless there is a USP or ConsumerLab certification, it is often impossible to know how much, if any, cordyceps is in a product.

For its part, the National Center for Complementary and Integrative Health reports that Chinese herbal products are sometimes contaminated with drugs, toxins, or heavy metals. Others may not even include the listed ingredients.

There's no evidence cordyceps is toxic or harmful for people. In China, the fungus has been found to be so safe and potentially beneficial, that country's National Medical Products Administration has approved 50 medications and two dietary supplements derived from cordyceps.

Although they would be hard to obtain to use in cooking, cordyceps are rich in a number of nutrients, including certain amino acids, vitamins B1, B2, B12, and K, and linoleic acid, an unsaturated (healthy) fat.

Start with chopped-up mushrooms or cordyceps powder. Add 1 tablespoon of either to 1½ cups of hot water and let steep for 10 minutes. Strain into a cup and sweeten if desired. Optional: Brew with four thin slices of fresh ginger and flavor with honey and a squeeze of lemon.

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Hirsch KR, Smith-ryan AE, Roelofs EJ, Trexler ET, Mock MG. Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. J Diet Suppl. 2017;14(1):42-53. doi:10.1080/19390211.2016.1203386

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Bozek A, Pyrkosz K. Immunotherapy of mold allergy: A review. Hum Vaccin Immunother. 2017;13(10):2397-2401. doi:10.1080/21645515.2017.1314404

Traditional Chinese Medicine: What You Need To Know. National Center for Complementary and Integrative Health. Oct 2013.

Lin B, Li S. Cordyceps as an Herbal Drug. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 5. 

Tuli HS, Sandhu SS, Sharma AK. Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin. 3 Biotech. 2014 Feb;4(1):1-12. doi:10.1007/s13205-013-0121-9

Sencha Tea Bar. How to Make Mushroom Tea (It's Easier Than You Think). Oct 2, 2020.

Chen, S.; Li, Z.; Krochmal, R. et al. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010 May;16(5):585-90. DOI: 10.1089/acm.2009.0226.

Hirsch, K.; Smith-Ryan, A.; Roelofs, E. et al. Cordyceps militaris improves tolerance to high-intensity exercise after acute and chronic supplementation. J Diet Suppl. 2016;2011:1-13. DOI: 10.1080/19390211.2016.1203386.

Jin, C.; Kim, G.; and Choi, Y. Induction of apoptosis by aqueous extract of Cordyceps militaris through activation of caspases and inactivation of Akt in human breast cancer MDA-MB-231 Cells. J Microbiol Biotechnol. 2008 Dec;18(12):1997-2003.

Kan, W.; Wang, H.; Chien, C. et al. Effects of Extract from Solid-State Fermented Cordyceps sinensis on Type 2 Diabetes Mellitus. Evid Based Complement Alternat Med. 2012;2012:743107. DOI: 10.1155/2012/743107.

Wang, N.; Li, J.; Huang, X. et al. Herbal Medicine Cordyceps sinensis Improves Health-Related Quality of Life in Moderate-to-Severe Asthma. Evid Based Complement Alternat Med. 2016;2016:6134593. DOI: 10.1155/2016/6134593.

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