Cordyceps militaris for exercise performance π
Does the science match up to the marketing claims?
Current Evidence of Ergogenic and Post-Exercise Recovery Effects of Dietary Supplementation with Cordyceps militaris in Humans-A Narrative Review
Study Details
This new narrative review examined whether supplementation with Cordyceps can improveβ¦
π Endurance performance
β‘οΈ Exercise capacity
π Post-exercise recovery
β¦based on the available human trials investigating aerobic performance, power output, and recovery markers in physically active individuals π
Here are the key findings β¬οΈ
Key Findings
Exercise capacity πββοΈ
π Some studies show improvements in VOβmax, VOβpeak, and time-to-exhaustion after 3 - 4 weeks of supplementation
Endurance performance β±οΈ
π Improvements in time-to-exhaustion and running performance have been reported in some trials, though results are inconsistent
Power output β‘οΈ
π In trained swimmers, supplementation has increased maximum and mean power output during high-intensity efforts
Oxygen transport & utilisation π«
π Some studies reported improved oxygen saturation and aerobic capacity, suggesting better oxygen delivery during exercise
Muscle damage & recovery π₯
π Supplementation can reduce creatine kinase and blood urea nitrogen, indicating reduced muscle damage after training
Inflammation & immune response π§¬
π Changes in cytokines such as IL-4 and IFN-Ξ³ suggest improved recovery and immune regulation following intense training
Training adaptations π
π Some evidence suggests enhanced tolerance to high-intensity exercise and improved training capacity
Evidence quality β οΈ
π Only five human intervention studies (n = 321) currently exist, with mixed results and moderate-to-high risk of bias in most trials
Typical dosing π
π ~1 - 12 g/day of Cordyceps used in studies for 1 - 16 weeks, though products and preparations varied widely
Conclusion
Cordyceps show potential ergogenic and recovery benefits, but current evidence is extremely limited and inconsistent βΌοΈ
Despite the interest in cordyceps from athlete populations, the marketing claims donβt stand up to scientific scrutiny (currently) πβ
Reference
https://pubmed.ncbi.nlm.nih.gov/41829950/
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