Which cordyceps suits you?

Overview of the common forms of cordyceps on the market. At Plenthera we stock two capsule extracts.

What is cordyceps?

Cordyceps is a group of mushrooms traditionally used in Tibetan and Chinese medicine. The two main species are Cordyceps militaris (cultivated, widely available) and Cordyceps sinensis (wild, very rare). Both contain cordycepin (3'-deoxyadenosine) as their characteristic bioactive compound.

In nature, wild Cordyceps sinensis is a biological phenomenon in itself. The fungus parasitises the caterpillars of certain moth species on the Tibetan plateau, penetrates their bodies and grows into a mushroom that emerges from the head of the mummified larva. Locally it is called "yartsa gunbu" — literally "summer grass, winter worm". Because of its rarity and the extreme effort of collecting it — searching at 4,000 m altitude — wild sinensis fetches prices of up to $20,000 per kilo, with all the ecological and commercial pressure that comes with it.

For commercial supplements, Cordyceps militaris is mainly used. This species is grown on a grain substrate (often rice), with the major advantages of no caterpillars needed, scalable production, consistent quality and — importantly — a generally higher cordycepin content than wild sinensis. The KiKi Health cordyceps at Plenthera is of this type. There is also the fermented Cs-4 strain of Cordyceps sinensis: mycelium grown in tanks, without caterpillars — the basis of Doctor's Best Ultra Cordyceps.

Cordyceps is classified as an adaptogen and is traditionally associated with energy, lung function and endurance. Together with reishi, lion's mane, chaga and maitake, cordyceps forms the core of the adaptogenic mushroom supplements. Also see our reishi category as an evening counterpart and lion's mane category for the cognitive theme.

What does science say about cordyceps?

Cordycepin (3'-deoxyadenosine) is the most researched compound in cordyceps. It is structurally closely related to adenosine — an important molecule in cellular energy production (think ATP). In preclinical studies, cordycepin has been studied in relation to mitochondrial function, antioxidant activity and physiological response during exercise. Clinical research in humans is more limited but growing.

For sports performance, various studies show varying results. Some report improvement in VO2max or exercise tolerance after 3-12 weeks of cordyceps supplementation; other studies find no significant effect. Methodology and dosages differ greatly between studies, which makes a clear conclusion difficult.

We therefore make no literal claims of effect. Cordyceps is a food supplement, not a medicine. If you take medication (especially blood thinners and immunosuppressants): consult your doctor or pharmacist beforehand.

The 1993 story — fact and fiction

In September 1993, three Chinese female runners coached by Ma Junren set world records over 1500 m, 3000 m and 10,000 m in a single weekend — some by remarkably large margins. When journalists asked about the cause, Ma referred to a combination of training regime, a broth based on turtle blood, and cordyceps.

From that moment, worldwide interest arose in cordyceps as a sports supplement. Important to know: some of Ma's athletes later tested positive for doping, which has nuanced the picture of the 1993 story. Cordyceps itself is not a banned substance and contains no anabolic steroids — the story still echoes in the marketing of cordyceps products, while the scientific evidence for sports improvements is more nuanced.

Our position: cordyceps has an interesting traditional use, a unique compound (cordycepin) and ongoing research. Expectations of "world-record effects" are not realistic and not supported by scientific consensus.

Cordyceps at Plenthera and other forms on the market

KiKi Health Organic Cordyceps Extract — 60 vegetarian capsules — at Plenthera

Organic extract of Cordyceps militaris in plant-based capsules. Practical and precisely dosed — our first-line recommendation for the militaris type.

Doctor's Best Ultra Cordyceps 750 mg — 60 vegetarian capsules — at Plenthera

750 mg per capsule of the fermented Cs-4 strain of Cordyceps sinensis — cultivated without caterpillars. For those who want the classic sinensis line without the price and ecological pressure of wild harvesting.

Other forms on the market

Cordyceps powder (ground fruiting body or extracted, slightly spicy in taste, for smoothies and pre-workout drinks) and combination formulas with lion's mane, reishi, chaga or B vitamins are not currently stocked by us. You can build a broad mushroom or energy profile yourself with our individual products.

How do you use cordyceps?

A simple basic approach for cordyceps:

1. Decide on your goal: daily use, pre-workout, or a wider mushroom blend.
2. Start with the recommended low dose (500 mg extract or 1 g powder).
3. Build up gradually to 1000-1500 mg extract or 3 g powder per day; follow the label of your product.
4. For sport: take 30-60 minutes before training.
5. For daily use: morning / early afternoon, not just before sleeping.
6. Give it at least 4-6 weeks of consistent use for a fair assessment.
7. If you take medication (especially blood thinners): consult beforehand.

Myths and misconceptions about cordyceps

Myth 1: "Cordyceps is a natural EPO or doping substitute."

Incorrect. Cordyceps contains no banned substances and has no doping effect. The comparison with EPO is a marketing simplification with no scientific foundation. The 1993 story of Ma's runners is moreover complicated by later positive doping tests among some of his athletes.

Myth 2: "Wild Cordyceps sinensis is much better than cultivated militaris."

On the contrary — Cordyceps militaris generally provides higher cordycepin concentrations than wild sinensis. The price premium on sinensis comes mainly from rarity and cultural value, not from superior composition. For consistent quality and sustainability, cultivated militaris and the fermented Cs-4 strain are the more logical choice.

Myth 3: "Cordyceps works like coffee — instant alertness."

Adaptogens generally work more subtly than caffeine. What users experience with cordyceps is usually cumulative and milder than a coffee peak. Those looking for acute alertness are better served by green tea, coffee or yerba mate — those who want to explore the adaptogen theme over weeks can consider cordyceps.

Myth 4: "The more cordyceps, the faster the results."

Doses above 3 g extract per day offer no known added value. Consistent daily intake over 4-8 weeks says more than short-term high doses.

Combining cordyceps with other supplements

Cordyceps is often combined with other supplements for the energy or mushroom theme. Popular combinations:

• Lion's Mane: a daytime combination with the focus theme.
• Reishi: a day-and-night combo (cordyceps during the day, reishi for the evening).
• B vitamins: vitamin B6, B12, riboflavin, niacin, thiamine, biotin and pantothenic acid contribute to normal energy-yielding metabolism (authorised EFSA claims). Combine with cordyceps for a broader energy approach.
• CoQ10: a popular choice for intensive sport, within the mitochondrial theme.
• Magnesium malate: magnesium contributes to the reduction of tiredness and fatigue (authorised claim).
• Electrolytes: for athletes who sweat heavily.

Frequently asked questions

What is cordyceps?

Cordyceps is a group of mushrooms traditionally used in Tibetan and Chinese medicine. The two main species are Cordyceps militaris (cultivated) and Cordyceps sinensis (wild). They contain cordycepin as their characteristic compound.

How does cordyceps work?

Cordyceps contains cordycepin (3'-deoxyadenosine) and polysaccharides. Preclinical research studies mitochondrial function and antioxidant activity.

What is the difference between militaris and sinensis?

Militaris: grown on rice, widely available, generally higher in cordycepin. Sinensis: wild on caterpillars, very rare, price premium due to scarcity; in supplements as the fermented Cs-4 strain without caterpillars (Doctor's Best Ultra Cordyceps).

How much cordyceps per day?

Powder: 1-3 grams. Concentrated extract: 500-1500 mg per day. Follow the label.

When should you take cordyceps?

Morning or early afternoon for daily use. For sport: 30-60 minutes before training. Avoid late evening if sensitive.

Does cordyceps help sports performance?

Clinical research shows mixed results: some studies show improvement in VO2max, others no significant effect. We make no claims of effect.

Cordyceps for energy — does it work?

Cordyceps is classified as an adaptogen. What users experience is subtle and cumulative — not comparable to a caffeine peak. Allow at least 4-6 weeks before assessing.

What is cordycepin?

Cordycepin (3'-deoxyadenosine) is the most researched compound in cordyceps, structurally related to adenosine.

Does cordyceps have side effects?

Generally well tolerated. Some report mild stomach complaints or a slightly alerting effect. If you take medication, consult beforehand.

Is cordyceps vegan?

Cordyceps militaris (grown on rice) and the fermented Cs-4 strain are fungi and therefore not of animal origin. Wild sinensis grows on caterpillars — not vegan. Both our products come in vegetarian capsules.

Sources

• Yan F. et al., "Health-Promoting Effects and Toxicological Concerns of Cordyceps spp.", Trends Food Sci Technol (2014).
• Hirsch KR. et al., "Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation", J Diet Suppl (2017).
• Chen S. et al., "Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects", J Altern Complement Med (2010).
• Hardeep S. Tuli et al., "Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin", 3 Biotech (2014).