Supplement analysis backed by scientific evidence · PT

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Limited evidencePhysical performance

Cordyceps

Cordyceps has a handful of small human trials suggesting modest gains in ventilatory threshold and high-intensity exercise tolerance, but nothing approaching a convincing evidence base. Most of the compelling data come from rodents, and product identity and potency are genuinely inconsistent.

What the science says

  • Aerobic capacity and ventilatory threshold Limited evidence

    A double-blind placebo-controlled trial of Cs-4 (fermented Cordyceps sinensis mycelium) at 333 mg three times daily for 12 weeks in 20 healthy older adults found an improvement in metabolic and ventilatory threshold of roughly 10% versus placebo, with no change in VO2max. Twenty participants is far too few to build a recommendation on.

  • High-intensity exercise tolerance Limited evidence

    Three weeks of a mushroom blend containing Cordyceps militaris at about 4 g/day produced small increases in VO2max and time to exhaustion in roughly 28 physically active adults, while a single acute dose showed no effect. Because the product was a multi-mushroom blend, the effect cannot be attributed to Cordyceps specifically.

  • Testosterone, libido and tonic effects Limited evidence

    Claims about testosterone and sexual function rest almost entirely on rodent studies. There is no adequately powered human RCT supporting these uses.

  • Product identity and potency Limited evidence

    Wild Cordyceps sinensis is scarce and expensive; nearly all commercial product is either cultivated C. militaris fruiting body or mycelium grown on grain, and the latter is often largely grain. Cordycepin and adenosine content vary by an order of magnitude between products, so trial results do not transfer reliably between brands.

Dosage & safety

Studied doseTrials have used Cs-4 mycelium at 1-3 g/day in divided doses, or Cordyceps militaris at 1-4 g/day, for 3-12 weeks. There is no established minimum effective dose. Prefer products that specify fruiting body and disclose cordycepin or beta-glucan content rather than listing mycelial biomass.
SafetyGenerally well tolerated in trials; mild GI upset, dry mouth and nausea are the usual complaints. Wild-harvested Cordyceps sinensis products have repeatedly been found to contain elevated arsenic and other heavy metals. Because Cordyceps has immunostimulant activity in vitro, use caution with immunosuppressant drugs and in autoimmune disease. It may have mild antiplatelet effects, so take care alongside anticoagulants. Avoid in pregnancy and breastfeeding for lack of data. Not prohibited in sport.

Scientific references

Where to buy

Pure Essence, MyPure, Cordyceps 4X, 30 Vegi-Caps

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