Cordyceps: Effects, Energy & Sport

Imagine you train 4 times a week and are looking for the one natural substance that for decades has carried the reputation of the "energy mushroom". Almost always you end up with cordyceps – that caterpillar fungus whose legend began in 1993, when a Chinese women's running team set world records and the coach attributed the endurance to a mushroom tonic. This anecdote explains the popularity – but not what is really proven.

In short: cordyceps is a sac fungus used in traditional Tibetan and Chinese application as a strengthening tonic and popular today above all in a sport context. Of interest above all are cordycepin, adenosine and beta-glucans; the cultivated, vegan CS-4 strain is usually standardised for polysaccharides. A performance-enhancing effect in humans is, however, not proven.

The most important points in brief

• What: cordyceps, a sac fungus; known are the wild form C. sinensis and the cultivated species C. militaris.
• Tradition: in Tibetan and Chinese application as a strengthening tonic, often associated with endurance and vitality.
• Interesting constituents: cordycepin and adenosine as well as beta-glucans; the cultivated CS-4 strain is usually standardised for polysaccharides.
• Context of use: popular among physically active people, frequently in the morning or before training.
• Important: performance-enhancing effects are not proven in humans – we remain neutral on statements about energy and sport.

What is cordyceps – and why is it so unusual?

Cordyceps has one of the most fascinating natural histories among all fungi. The wild form Cordyceps sinensis grows on the Tibetan plateau and there infests the larvae of certain butterflies – the fungus finally grows out of the caterpillar, hence the name "caterpillar fungus". This wild form is rare and extremely expensive. In food supplements, a cultivated strain has therefore become established: CS-4 – grown in the lab, vegan and with a consistent, well-standardised composition. This is also the strain Scheunengut uses.

Among these substances are above all cordycepin – a mushroom-specific compound that structurally resembles the cellular building block adenosine – as well as adenosine itself and, as with other medicinal mushrooms, beta-glucans. Nature's trick: cordycepin resembles adenosine so strongly that it can dock at the same sites in cellular metabolism – one reason why research is so curious about it. Cordycepin is regarded as the lead substance and is often the value by which the quality of an extract is measured.

Why physically active people reach for cordyceps

In the traditional application of the Himalayan region, cordyceps was regarded as a strengthening tonic that was associated with endurance, vitality and recovery after exertion. It is precisely this traditional classification – energy and endurance – that is the reason why the mushroom is so popular today, above all in a sport and fitness context.

If you do a lot of endurance sport or are looking for an "awake" start in the morning, you may already have come across cordyceps. Many athletes take it before training or in the morning. This describes the context in which people use the mushroom – it is expressly not evidence of an actual increase in performance.

What research is investigating

Cordyceps and in particular its cordycepin are among the actively researched mushroom topics. Science is interested, among other things, in how cordycepin is related at the cellular level to energy and signalling-metabolism processes – structurally it resembles adenosine, which plays a central role in the cellular energy balance. The possible influence on oxygen utilisation is also discussed in a sport context and investigated in studies.

Honestly classified, however, the data situation is mixed: part of the investigations comes from laboratory and animal models, and the available studies in humans are small, inconsistent in their results and do not permit robust statements on an increase in performance. The famous runners' story from 1993 is an anecdote, not scientific evidence. The direction of research is interesting, but established health-related or performance-related effects cannot currently be derived from it. This is why we deliberately remain neutral on all statements about energy and sport.

Cordyceps sinensis, militaris and CS-4 compared

For buyers in the EU, the last row of the table is the decisive point: Cordyceps militaris currently counts as an unauthorised novel food and cannot legally be sold here as a food supplement – regardless of how good its values look. The practical, vegan and legally uncomplicated choice is therefore the cultivated CS-4 strain, standardised for polysaccharides – the same strain Scheunengut uses. Read more in our guide Cordyceps CS-4 extract: the cultivated strain explained. How medicinal mushrooms are to be classified overall can be read in the overview Medicinal mushrooms: reishi, cordyceps & Lion's Mane. Around exercise, Nutrients for the energy metabolism and Nutrients for recovery after sport also help.

What you should look out for when buying

Because cordyceps is so popular in the sport field, there are many products of very varying quality. The most important value is the cordycepin content: it is the lead substance and should be on the label – ideally as a concrete figure and not just as a marketing term. Second, make sure that it is a genuine extract and not just dried substrate with adhering mycelium; the latter is often rich in starch and poor in active substances. Third, a look at the strain is worthwhile: the cultivated CS-4 strain is vegan, well available and may legally be sold as a food supplement in the EU – unlike Cordyceps militaris, which currently may not be sold here as a food supplement. An independent laboratory certificate rounds off a good product – more on this in Lab-tested – what does that mean?.

Honestly classified: what is established and what is not

Well established is the extraordinary biology of the fungus and its characteristic constituent cordycepin, as well as its long traditional use as a tonic in the Himalayan region. Actively researched, but inconsistent is the question of whether and how this affects energy, endurance or oxygen utilisation in humans – the studies on this are small and contradictory. Not proven and therefore not claimed is a performance-enhancing effect. Anyone who tries cordyceps should do so out of curiosity and because of the tradition – not in the expectation of a guaranteed performance boost.

Use and safety

Cordyceps is usually used as an extract capsule or powder; because of its traditional classification as a rather "activating" mushroom, many prefer to take it in the morning or before sport. Stick to the manufacturer's information. With a known mushroom allergy, caution is advised. During pregnancy and breastfeeding, with autoimmune conditions, when taking medication (in particular blood thinners) and before operations, you should clarify the use with a doctor beforehand. Food supplements replace neither a balanced diet nor training. In case of persistent complaints, please consult a doctor.

Suitable products and further guides

You will find cordyceps at Scheunengut as a lab-tested extract in the category Cordyceps, further medicinal mushrooms in the collection Medicinal mushrooms; for everyday training, a look at Sport & Fitness is also worthwhile. If the sport context interests you, take a look at our guides Nutrients for runners & endurance, Nutrients for recreational athletes, Energy: magnesium, iron & B vitamins and Adaptogens – what is that?.

Frequently asked questions (FAQ)

Does cordyceps increase athletic performance?

A performance-enhancing effect in humans is not proven. Although the possible influence on energy and oxygen utilisation is being investigated, the human studies are small and inconsistent. The famous runners' story from 1993 is an anecdote, not scientific evidence. We therefore remain neutral on statements about energy and sport.

What is the difference between Cordyceps sinensis, militaris and CS-4?

C. sinensis is the rare, expensive wild form from the Tibetan plateau on an insect basis. C. militaris is cultivated in a controlled, vegan way and often has a high cordycepin content, but currently counts as an unauthorised novel food in the EU and may not legally be sold here as a food supplement. The practical choice is therefore the cultivated CS-4 strain: vegan, well available, standardised for polysaccharides and permitted as a food supplement in the EU.

What should you look out for when buying cordyceps?

The most important value is the stated cordycepin or polysaccharide content as the lead substance. Also make sure that it is a genuine extract and not just dried substrate with mycelium (often rich in starch, poor in active substances). The cultivated CS-4 strain and an independent laboratory certificate round off a good product.

When is it best to take cordyceps?

Because of its traditional classification as a rather "activating" mushroom, many prefer to take it in the morning or before sport. There is no fixed rule – stick to the manufacturer's information for the respective product.