What Exactly Is Cordyceps?
Cordyceps is a genus of parasitic fungi that grow on insect larvae, most notably the caterpillars of the ghost moth in wild, high-altitude regions. The fungus has a unique life cycle: it infects its host, replaces its tissue, and then sprouts a fruiting body from the dead insect. This unusual origin story, which has even been featured in popular culture like the TV show The Last of Us, has led to questions about its safety for human consumption.
Fortunately, the high temperature of the human body prevents this parasitic effect from occurring in people. The cordyceps available for consumption today, primarily the species Cordyceps sinensis (also known as Ophiocordyceps sinensis) and Cordyceps militaris, are usually cultivated in laboratories, removing the insect part of the process entirely.
Is Cultivated Cordyceps Safe to Consume?
Most commercial cordyceps products, including powders, capsules, and extracts, use a lab-grown version known as CS-4, derived from the C. sinensis species, or cultivated C. militaris. These cultivated varieties are generally considered safe for most healthy adults when taken in moderate doses for up to a year. The Chinese government has approved Cordyceps CS-4 for hospital use and recognizes it as a safe, natural drug. However, the U.S. Food and Drug Administration (FDA) does not regulate supplements in the same way as medicines, making brand reputation and third-party testing important.
- Safe Dosage: Daily doses of 3–6 grams for up to one year are considered likely safe for most people, but research on optimal dosage and long-term effects is still limited.
- Forms of Consumption: Cordyceps can be consumed in several ways:
- Supplements: Capsules and powders are the most common and convenient forms.
- Tea: Steep dried fruiting bodies in hot water to create a tea.
- Cooking: Add dried or powdered cordyceps to soups, sauces, or other dishes.
Potential Health Benefits of Cordyceps
Limited but promising research suggests several health benefits associated with cordyceps, though more human studies are needed.
- Enhanced Athletic Performance: Some studies have shown cordyceps can increase the body's production of adenosine triphosphate (ATP), a key molecule for energy delivery to muscles. This may improve endurance and physical performance.
- Immune System Support: Cordyceps may help regulate the immune system by stimulating certain cells and chemicals. This can be beneficial for overall immune function.
- Anti-Aging and Anti-Inflammatory Effects: The fungus contains antioxidants that combat free radicals and has been shown to reduce inflammatory proteins in test-tube studies. These effects may have implications for managing chronic inflammation and supporting healthy aging.
- Potential Anti-Tumor Effects: Preliminary research in test tubes and animal studies has shown that cordyceps, particularly the compound cordycepin, may inhibit the growth of various human cancer cells, though human clinical trials are lacking.
Risks, Side Effects, and Contraindications
While generally safe, cordyceps is not without potential risks, especially for certain individuals or when misused. Always consult a healthcare provider before adding a new supplement to your routine.
Common Side Effects
- Mild digestive issues like diarrhea, constipation, dry mouth, or stomach discomfort.
- Increased energy, which can cause insomnia if taken too late in the day.
Contraindications
- Autoimmune Diseases: Cordyceps can stimulate the immune system, potentially worsening symptoms of autoimmune conditions like lupus, rheumatoid arthritis, or multiple sclerosis.
- Bleeding Disorders or Surgery: It may slow blood clotting. Stop taking cordyceps at least two weeks before surgery and avoid if you have a bleeding disorder.
- Pregnancy and Breastfeeding: There is insufficient research on its safety during pregnancy and lactation. It's best to avoid it.
- Diabetes: Cordyceps may lower blood sugar, potentially causing it to drop too low when combined with antidiabetic medication.
Wild vs. Cultivated Cordyceps: A Comparison
| Feature | Wild C. sinensis | Cultivated C. militaris / CS-4 |
|---|---|---|
| Origin | Grows parasitically on insect larvae in high-altitude regions. | Grown in controlled laboratory settings on substrates like rice. |
| Cost | Extremely rare and expensive, often thousands of dollars per kilogram. | Mass-produced, making it widely accessible and affordable. |
| Availability | Very difficult to source due to over-harvesting and protected status. | Readily available in various supplement forms. |
| Bioactive Compounds | Contains beneficial compounds like adenosine. | Contains similar and sometimes higher amounts of key compounds, notably cordycepin. |
| Safety Concerns | Potential for heavy metal contamination (e.g., arsenic) and adulteration with less potent species. | Safer due to controlled production; eliminates the risk of insect-borne contamination. |
| Potency | Long-standing use in TCM, but potency can be inconsistent depending on the harvest. | Standardized cultivation allows for consistent, reliable levels of active compounds. |
Conclusion: Is Cordyceps OK to Eat?
For most healthy adults, consuming cultivated cordyceps (specifically the militaris or CS-4 varieties) is likely safe and may offer several health benefits, particularly for athletic performance and immune support. It is crucial to source a high-quality product from a reputable brand to ensure safety and consistent potency. However, individuals with autoimmune diseases, bleeding disorders, or diabetes, as well as pregnant and breastfeeding women, should avoid it. As research continues to evolve, proceeding with caution and consulting a healthcare provider remains the safest approach. This allows you to potentially harness the traditional benefits of cordyceps while minimizing any associated risks. For further reading on the biochemistry and potential of cordyceps, refer to scientific databases like the National Center for Biotechnology Information (NCBI).
What Are the Key Takeaways on Eating Cordyceps?
- Safety First: Wild cordyceps can be contaminated, but lab-cultivated varieties (C. militaris, CS-4) are generally considered safe for most healthy adults.
- Mindful Consumption: Cordyceps supplements can cause mild digestive issues in some people; starting with a low dose and taking it with food can help mitigate this.
- Exercise Benefits: Studies suggest cordyceps may boost athletic performance by improving oxygen usage and ATP production, but research is not yet conclusive.
- Immune and Anti-inflammatory Effects: It possesses compounds that may help regulate the immune system and reduce inflammation, though more human trials are needed.
- Avoid if Pre-existing Conditions: Certain individuals, including those with autoimmune disorders, bleeding issues, or diabetes, should avoid cordyceps due to potential side effects.
- Consult Your Doctor: Always consult a healthcare provider before taking cordyceps, especially if you are on medication or have pre-existing health concerns.
FAQs
Q: Is the 'zombie fungus' from The Last of Us safe to eat? A: Yes, the specific fungus (Ophiocordyceps unilateralis) seen in the show cannot infect or harm humans because our body temperature is too high for it to survive. The cordyceps varieties consumed by humans are different and safely cultivated.
Q: What are the side effects of eating cordyceps? A: Common side effects can include mild digestive issues like diarrhea, constipation, or upset stomach. Some may also experience dry mouth or insomnia, especially with larger doses or evening consumption.
Q: Who should avoid eating cordyceps? A: Individuals with autoimmune diseases (e.g., lupus, MS), bleeding disorders, or diabetes should avoid it. It is also not recommended for pregnant or breastfeeding women due to limited safety research.
Q: Can cordyceps interact with medications? A: Yes, cordyceps can interact with immunosuppressants and medications that slow blood clotting (anticoagulants). It may also affect blood sugar levels, interacting with antidiabetic drugs.
Q: How should I choose a cordyceps supplement? A: Look for reputable brands that specify the species (C. militaris or CS-4) and offer third-party testing. Be wary of broad labels that do not provide specific ingredient information.
Q: Is there a difference in safety between wild and cultivated cordyceps? A: Yes. Wild cordyceps can have inconsistent potency and potential contamination risks. Cultivated varieties are grown in controlled environments, making them a more reliable and safer option.
Q: How is cordyceps typically consumed? A: The most common forms are capsules, powders mixed into drinks, or extracts. Some people also use the dried fruiting bodies to make tea or add to soups and other dishes.
