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Cordyceps militaris / Cordyceps sinensis
Improves ATP production and oxygen uptake during exercise — traditionally prized for boosting energy and endurance capacity.
What the evidence says
Cordyceps appears to help in 7 of 7 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2005–2026 with a typical study size of 78 participants.
Based on 36 studies · 8 meta-analyses · 22 RCTs · 11,701 total participants
Confidence
HighWhat the studies found
By outcome
Cordyceps has an evidence score of 8.5/10 — very strong evidence based on 36 indexed studies, including 8 meta-analyses. Improves ATP production and oxygen uptake during exercise — traditionally prized for boosting energy and endurance capacity.
The commonly studied dose of Cordyceps is 1000-3000mg. Research points to an estimated optimal dose around 3000mg, with a minimum effective dose near 1000mg. Individual response varies — start low and adjust.
The best time to take Cordyceps is in the morning. Taking it with food is preferred. Cordyceps contains cordycepin (3'-deoxyadenosine), polysaccharides, and adenosine analogs that support oxygen utilization, ATP production, and endurance capacity.
CoQ10
Likely helpsEnhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Urolithin A
Likely helpsPostbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
Last reviewed May 2026 · evidence from 38 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Cordyceps is a genus of parasitic fungi used in traditional Chinese medicine for centuries. Modern research suggests benefits for energy, endurance, and oxygen utilization. Cordyceps militaris is now cultivated and more accessible than wild Cordyceps sinensis. May improve ATP production and oxygen uptake during exercise.
May enhance cellular energy production
May improve how efficiently the body uses oxygen
How Cordyceps works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
1000-3000mg
Can be taken without food
| Form | Type |
|---|---|
| 💊Cordyceps militaris extract (fruiting body) | Recommended |
| 💊Cs-4 mycelium extract | Alternative |
| 🧪Powder | Alternative |
| 💊Capsules | Alternative |
Cordyceps militaris is cultivated and more affordable. Look for extracts standardized to cordycepin or beta-glucan content.
Minimum: 2 weeks
Optimal: 4 weeks
Cycling: Not required
Note: Can be taken with or without food. Some prefer taking before exercise for performance benefits.
Based on multiple meta-analyses showing improvements in serum creatinine, creatinine clearance, and proteinuria in kidney disease patients. Effects were modest and primarily as adjuvant therapy. Study quality was noted as unclear in several reviews.
More sustained energy throughout the day
Better performance in aerobic activities
Insufficient data; avoid
May increase bleeding risk
May affect immune function
Tip: Take with food
Tip: Stay hydrated
Both support energy and endurance
Enhanced adaptogenic and performance benefits
Different mechanisms for endurance
Cordyceps for ATP, beetroot for nitric oxide
Different mushrooms with complementary effects
Reishi for calm/immune, cordyceps for energy
Cordyceps is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI discomfort, dry mouth. Use caution if any of these apply to you: Bleeding disorders; Autoimmune conditions (use with caution).
Ashwagandha
Likely helpsReduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
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