Cordyceps supplement: what the research shows and how to choose
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- Organic Cordyceps sinensis capsules. Best for: Adults who want the traditional species in measured capsules. See options on Amazon
- Cordyceps militaris capsules. Best for: Active adults curious about the species studied for exercise. See options on Amazon
- Organic cordyceps powder. Best for: People who prefer to mix it into drinks. See options on Amazon
What cordyceps is
MSK describes cordyceps as a parasitic fungus that grows on the larvae of a moth in cold climates. It has been used in traditional Chinese medicine for fatigue, sexual dysfunction, coughs, and as an adaptogen or immune stimulant.
Two species are common in supplements. Cordyceps sinensis is the traditional form; NOW Foods' Cordyceps uses organic Cordyceps sinensis mycelium. Cordyceps militaris is another species increasingly studied in sports nutrition, according to a 2026 review in Nutrients.
What the research shows
| Use | What the evidence says |
|---|---|
| Exercise performance | Mixed; some gains in small studies |
| Recovery after exercise | Some improvements in small studies |
| Kidney function | Benefits in some transplant and diabetes patients; insufficient in others |
| Immunity, cancer | Mostly lab and animal studies |
Exercise. The 2026 Nutrients review identified 5 human studies from 2017 to 2024 with 321 healthy people aged 16 to 35. Doses ranged from 1 to 12 grams a day for 1 to 16 weeks, sometimes in multi-ingredient products. Studies measured oxygen uptake, time to exhaustion, power, running performance and oxygen levels during hard exercise, plus muscle damage and inflammation markers. Some found improvements, but findings were inconsistent. The authors said small samples, unregistered trials and unstandardized products limit the evidence. MSK likewise reports mixed exercise results in healthy people.
Kidneys. MSK says clinical studies found cordyceps products improved kidney function in kidney transplant patients and in diabetes patients with kidney problems undergoing heart imaging, but several analyses found the evidence insufficient for transplant and dialysis patients.
Lab findings. Preclinical studies show antitumor, antiplatelet and blood sugar lowering effects, and cordyceps raised testosterone in mice; whether that happens in people is unknown. In lab studies, its compound cordycepin reduced platelet clumping and cordyceps activated immune cells such as natural killer cells.
Safety and interactions
- Side effects. MSK says no major side effects have been reported.
- Blood thinners. Cordyceps blocked platelet clumping in lab studies, and one case report linked daily use to excessive bleeding after a tooth extraction. Talk with your provider if you take warfarin or antiplatelet drugs, and before surgery or dental work.
- Blood sugar. Cordyceps may add to the effects of insulin and other diabetes medicines.
- Blood cancers. Animal studies showed cordyceps increased red blood cell precursors, so MSK says it should not be used by people with myelogenous-type cancers.
- Kidney disease or transplant. Do not use it as a replacement for your treatment plan; ask your nephrologist first.
- Pregnancy and nursing. NOW Foods advises consulting a physician.
Reading a cordyceps label
- Species. Look for Cordyceps sinensis or Cordyceps militaris on the label.
- Part used. Labels may list mycelium, fruiting body or a named strain. NOW Foods' product is mycelium.
- Amount. NOW Foods gives 1.5 g of organic Cordyceps sinensis mycelium per 2 capsules, with directions of 2 capsules 2 to 3 times daily.
- Standardization claims. Some labels list beta-glucans or cordycepin. The exercise review noted a lack of standardized products in studies, so treat these numbers as label information, not proof of effect.
- Mushroom complexes. Many blends add lion's mane, reishi or chaga. Check each amount, and see our chaga guide for its kidney cautions.
Who should check with a doctor first
Ask your doctor before using cordyceps if you take diabetes medicine or blood thinners, have a scheduled surgery or dental procedure, have kidney disease or a transplant, or have a blood cancer. Keep expectations modest for workouts: the human exercise evidence is small and inconsistent.
What to look for when you buy
Organic Cordyceps sinensis capsules
Best for: Adults who want the traditional species in measured capsules
NOW Foods lists 1.5 g of organic Cordyceps sinensis mycelium per 2 capsules.
Watch out: May raise bleeding risk and lower blood sugar. Not for people with myelogenous-type cancers.
See options on AmazonCordyceps militaris capsules
Best for: Active adults curious about the species studied for exercise
Cordyceps militaris is the species examined in the 2026 review of human exercise studies.
Watch out: Exercise results were inconsistent. Check with your doctor before surgery or dental work.
See options on AmazonOrganic cordyceps powder
Best for: People who prefer to mix it into drinks
Powder lets you add cordyceps to coffee or smoothies.
Watch out: Measure servings consistently. Same blood thinner and diabetes medicine cautions.
See options on AmazonQuestions people ask
- Does cordyceps improve exercise performance?
- Some small studies found improvements, but a 2026 review called the results inconsistent and the evidence limited.
- Is cordyceps safe?
- No major side effects have been reported, but it may raise bleeding risk and lower blood sugar.
- What is the difference between Cordyceps sinensis and militaris?
- They are different species. Sinensis is the traditional form; militaris is increasingly studied for sports nutrition.
- Can cordyceps help kidneys?
- Some studies in transplant and diabetes patients found benefits, but other analyses found the evidence insufficient. Ask your nephrologist.
- How much cordyceps should I take?
- Follow the label. Studies used 1 to 12 grams a day; NOW Foods lists 1.5 g per 2-capsule serving.
Sources
- Cordyceps: About Herbs (mskcc.org), Memorial Sloan Kettering Cancer Center
- Current Evidence of Ergogenic and Post-Exercise Recovery Effects of Dietary Supplementation with Cordyceps militaris in Humans: A Narrative Review (pmc.ncbi.nlm.nih.gov), Nutrients (PMC12986667)
- Cordyceps 750 mg Veg Capsules (www.nowfoods.com/products/supplements/cordyceps-750-mg-veg-capsules), NOW Foods