Cordyceps (Ophiocordyceps sinensis / militaris)

Cordyceps is a medicinal fungus used in traditional Chinese medicine; human RCTs show it may improve aerobic capacity and exercise tolerance, with the militaris strain consistently showing acute and chronic benefits for VO2max and time to exhaustion.

performanceenduranceadaptogenenergyrecovery

Dosing model

FLATFixed dose (no body-weight scaling).

Min dose

1000 mg

Max dose

3000 mg

Rounding

250 mg

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Evidence

2 records

Aerobic exercise capacity and VO2max

Healthy young adults • RCT

Low

A 3-week RCT of a Cordyceps militaris-containing mushroom blend found VO2max significantly improved (+4.8 ml/kg/min; p=0.042) and time to exhaustion increased (+69.8 s) compared to placebo; acute supplementation (1 week) showed no effect, suggesting chronic dosing is required.

Dose: 2000 mg • Duration: 3 weeks

Citation: 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.

Metabolic threshold and ventilatory threshold during exercise

Healthy older adults (ages 50–75) • double-blind placebo-controlled RCT

Low

A 12-week RCT of Cs-4 (Cordyceps sinensis) at 999 mg/day in 20 healthy older adults improved metabolic threshold by 10.5% (p<0.02) and ventilatory threshold by 8.5% (p=0.031) versus placebo; VO2max did not change significantly.

Dose: 1000 mg • Duration: 12 weeks

Citation: Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010;16(5):585-90.

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