Cordyceps and Cordycepin for Performance and Recovery

Cordyceps is a genus of parasitic fungi whose bright orange fruiting bodies have been used in traditional Chinese medicine for centuries. Cordycepin is a key compound produced by Cordyceps (especially Cordyceps militaris), which was originally isolated from this fungus in 1950 [1]. It is plausible that cordycepin possesses a group of mechanisms (anti-inflammatory, antioxidant, mitochondrial/energy signaling effects [2-4]) that could help exercise performance and recovery. Most of the data on these pathways are preclinical and come from studies of cordycepin or whole-fungus extracts, but there are a few small human trials that exist.

In this article, we will be looking at whether cordycepin has the potential to boost performance and recovery in an exercise setting.

What is Cordycepin?

Cordycepin (3′-deoxyadenosine) is a naturally occurring adenosine analogue produced by several Cordyceps species (most notably Cordyceps militaris). It’s chemically similar to adenosine but lacks the 3′-hydroxyl group on the ribose ring. This gives it unique biochemical activities, from interfering with RNA synthesis to modulating multiple intracellular signaling pathways. As Cordyceps fungi have long been used in traditional medicine for vitality and fatigue, cordycepin has drawn attention as a likely bioactive constituent that might explain some of those effects [2,5].

How Might Cordycepin Help Athletic Performance?

There are several biological actions that make cordycepin a potentially attractive candidate for improving exercise performance and recovery. It’s important to note, however, that the majority of the mechanistic evidence is from cell and animal models, not humans.

Firstly, cordycepin has been reported to activate AMPK, a central energy sensor within the cell that promotes mitochondrial biogenesis and oxidative metabolism [6]. These processes are important for endurance and cellular recovery after exercise. Activation of AMPK and downstream regulators such as PGC-1α has been seen in multiple preclinical studies [7,8]. This might offer a plausible route by which cordycepin could increase fatigue resistance and improve energy handling in muscle.

Cordycepin and Cordyceps extracts increase the activity of endogenous antioxidant enzymes (such as superoxide dismutase [2]) in animal models and reduce oxidative markers, such as reactive oxygen species produced during exercise. Collectively, this could correspond to improved endurance and delayed fatigue.

In preclinical models, cordycepin can modulate inflammatory mediators such as cytokines and reduce pro-inflammatory signaling [9]. Blunting excessive exercise-induced inflammation could reduce soreness and speed up tissue repair. Some Cordyceps preparations have also been associated with accelerating recruitment of muscle stem/progenitor cells in humans [10], a mechanism that could enhance recovery after muscle damage.

Lastly, studies in animals suggest that cordycepin or Cordyceps administration can increase muscle and liver glycogen content as well as improve markers of ATP generation [2,8,11]. This greater abundance of fuel could delay central and peripheral fatigue during prolonged exercise, enhancing performance. 

What Does Research from Human Studies Say?

Human data are primarily trials of whole Cordyceps preparations (various species and extracts) rather than pure cordycepin. The results are mixed but encouraging in some areas nonetheless.

A small pilot study of a Cordyceps sinensis preparation in 20 older adults (aged 50-75 years) suggested improved exercise performance measures after 12 weeks of supplementation. Lactate threshold (the point at which lactate accumulates in the blood faster than the body can remove it) was increased by 10.5% and ventilatory threshold by 8.5% compared with a placebo, indicating enhanced exercise performance [12,13].

A subsequent randomized, controlled trial in 30 amateur marathon runners showed that 2 g of Cordyceps sinensis provided daily for 12 weeks improved aerobic performance (in a 5K test) [14].

Another human study found that chronic supplementation of a mushroom blend containing Cordyceps militaris for 3 weeks at 4 grams per day improved VO2 max (maximal oxygen uptake), increased time to exhaustion, and augmented peak power output during high-intensity aerobic exercise [15]. The same study also found an improved tolerance to high-intensity exercise [16]. This improvement in oxygen kinetics could help athletes maintain and improve their training volume, particularly for endurance-type activities.

What about Recovery from Exercise?

More recent randomized trials with fermented Cordyceps militaris beverages or mycelial extracts show modest improvements in some biomarkers (e.g., inflammation, markers of muscle injury, etc.) and subjective outcomes in certain groups, but performance endpoints (e.g., 5,000 m running time) are not ubiquitously improved across studies.

Some trials report benefits for recovery and immune markers or anemia indicators without a clear endurance advantage [17,18].

What Do the Findings Mean?

Human trials suggest benefits for exercise performance and recovery but are heterogeneous in their product composition, dose, participant population, and study endpoints. Very few studies to date have isolated cordycepin as the active compound at defined doses; hence, the translation from animal work to tangible human outcomes isn’t clear at this stage.

Practical Considerations and Safety Profile

Commercial "Cordyceps" supplements vary widely in their nature. Some are whole fruiting bodies, some are mycelial extracts, and others are fermented beverages or enriched for specific constituent products. Cordycepin concentration can differ substantially among products, and many positive human trials have used multi-component extracts rather than pure cordycepin. When evaluating evidence, pay close attention to which form was studied.

In terms of dosing, there is no firmly established human dosing guideline for pure cordycepin in the context of sports performance. Animal studies use mg/kg ranges that do not directly translate to human supplement doses. Human Cordyceps trials use extract-specific dosing regimens that are product-dependent. Until standardized dosing trials are completed, athletes should be cautious about dose extrapolation from these studies [7].

Cordycepin and Cordyceps extracts are generally well tolerated in short-term studies, but the safety data are limited. Because cordycepin can modulate immune function and interact with nucleotide metabolism, theoretical concerns exist about interactions with immunosuppressants, anticoagulants, or cytotoxic drugs. Pregnant or breastfeeding people, those on immunomodulatory medication, or people with bleeding disorders should exercise caution. Longer-term safety and dosing data are required moving forward.

Conclusion

Cordycepin is a potentially compelling bioactive compound with multiple mechanisms that could benefit exercise performance and recovery. Animal and cell studies are persuasive with regard to mechanisms (AMPK activation, antioxidant and anti-inflammatory effects), and small human trials of Cordyceps extracts show mixed, if promising, signals. Athletes and coaches should treat cordycepin as a likely useful adjunct with modest expected effects. As always, consult your healthcare provider when in any doubt.

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If you're a practitioner, pick up Tro+ Mune! It has a higher dose of cordycepin for moderate to severe inflammation, inflammatory conditions, infections, and significant immune support. You can read more about this in our Tro+ Mune blog in our practitioner portal!

If you want to read more on Cordyceps and cordycepin, check out these blogs:

• Cordyceps and Cordycepin: The Zombie Fungus with Massive Therapeutic Potential
• Cordycepin: A Promising Ally Against Metabolic Disorders
• From Mushrooms to Medicine: Cordycepin in Cancer, Wound Healing, and Immune Modulation
• Exploring Cordyceps militaris: Applications in Medicine and Future Research

References

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