STACKTracker
All compounds
Functional mushroomSupplementOral

Cordyceps

Also known as: Cordyceps militaris, Cordyceps sinensis, Cs-4, cordycepin, caterpillar fungus

Sign up to track this

Cordyceps is a fungus famous for its odd origin — wild types grow on insect larvae, though virtually all supplements today use a cultivated, lab-grown strain. It's used as an energy and endurance supplement, especially by athletes, on the idea that it improves how efficiently the body uses oxygen. The performance research is modestly encouraging, mostly at higher doses taken consistently.

What it is

Two forms appear on labels: Cordyceps militaris (cultivated, contains measurable cordycepin) and Cs-4, a fermented strain derived from wild Cordyceps sinensis. Traditional use targeted fatigue and respiratory/kidney complaints; modern interest centers on aerobic performance.1

Commonly used for

Aerobic performance: in a randomized trial, a Cordyceps militaris–containing blend at 4 g/day improved time-to-exhaustion after 1 week and improved VO₂max and ventilatory threshold after 3 weeks.1 A separate randomized trial of Cs-4 (333 mg three times daily for 12 weeks) in older adults raised metabolic and ventilatory threshold versus placebo.2

Energy and fatigue: traditionally used for fatigue and stamina; reviews converge on higher doses over several weeks producing the most reliable effects.1

Typical dosing

Performance studies cluster at 3–4.5 g/day, taken consistently for several weeks; effects build over time rather than from a single dose. Lower "general wellness" doses (1–2 g/day) are common on labels but less supported for measurable performance change.12

Route of administration

Oral, as capsules, powders, or extracts.

Storage & handling

Store at room temperature, away from heat, light, and moisture.

Common considerations

Several of the positive studies used multi-ingredient blends, so isolating cordyceps' specific contribution is imperfect. Generally well tolerated. As with all supplements here, consult your provider before use, especially if you have a medical condition or take medication.

References

  1. 1. Hirsch KR, et al. — Cordyceps militaris improves tolerance to high-intensity exercise after acute and chronic supplementation (J Diet Suppl, PMC) Clinical trial
  2. 2. Chen S, et al. — Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older adults: a randomized, double-blind, placebo-controlled trial (PMC) Clinical trial

The information on this page is provided for general educational purposes only. It is not medical advice and is not a substitute for consultation with a qualified healthcare provider. Individual needs, contraindications, and responses to supplementation vary, and decisions about starting, stopping, or modifying any supplement or medication should be made in consultation with a physician, pharmacist, or other appropriate professional. References are provided to authoritative sources; STACK Tracker does not endorse any specific product or brand.