Medicinal mushrooms have captivated scientists and health enthusiasts alike for their remarkable potential to enhance health and performance. Among them, Cordyceps militaris, Ophiocordyceps sinensis, and Ganoderma lucidum (Reishi) stand out for their purported abilities to boost energy, improve endurance, and aid recovery. Backed by traditional medicine and modern research, these fungi are more than just ancient remedies—they may hold the key to better performance and healthier living.
In this blog, we’ll dive into three scientific studies exploring the effects of these mushrooms on exercise performance and recovery, explain their key bioactive compounds, and discuss how they influence energy systems in the body. We’ll also address conflicting evidence, so you can make an informed decision about whether these mushrooms are right for you.
The Science Behind Medicinal Mushrooms
Medicinal mushrooms are packed with bioactive compounds, including polysaccharides, beta-glucans, adenosine and cordycepin. These compounds have been shown to support energy metabolism, modulate the immune system, and combat oxidative stress. Each mushroom species brings unique properties to the table:
- Cordyceps militaris: Known for its high concentration of cordycepin, a compound with potent antioxidant & anti-inflammatory effects & known to support energy production.
- Ophiocordyceps sinensis: Rich in adenosine and mannitol, supporting ATP production and hydration.
- Ganoderma lucidum (Reishi): Packed with triterpenes and polysaccharides, it’s a powerhouse of antioxidants that protect against cellular damage as well as containing small amounts of adenosine.
Study 1: Cordyceps militaris and Exercise Performance
Overview
This study explored the effects of Cordyceps militaris on recreationally active adults during high-intensity exercise. Participants took 4 grams of a mushroom supplement daily for up to three weeks. Subjects agreed to abstain from caffeine, tobacco, alcohol, and exercise 24 hours prior to testing days, but otherwise maintain their normal diet and exercise routine for the duration of the study. Subjects were excluded from participation if they had a body mass index (BMI) ≥ 28 kg·m−2, had consumed beta-alanine, creatine, beta-hydroxy beta-methylbutyrate (HMB), carnosine, or taurine supplements within 12 weeks prior to enrollment, or were allergic to mushrooms.
Key Findings
- After 1 Week:
- Slight improvement in time-to-exhaustion (a measure used to assess endurance performance. It refers to the total amount of time an individual can sustain a given intensity of exercise before voluntarily stopping due to fatigue.), with participants lasting 28 seconds longer on average.
- No significant changes in VO₂ max or ventilatory threshold.
- After 3 Weeks:
- VO₂ max (the maximum amount of oxygen your body can utilise during intense exercise) increased by 10.9%, reflecting improved aerobic capacity.
- TTE increased by 70 seconds on average, showing greater endurance.
- Ventilatory threshold (the point during exercise when your breathing rate increases disproportionately compared to oxygen consumption. It indicates a shift from primarily aerobic (oxygen-based) energy production to anaerobic (less oxygen-dependent) energy production, where lactic acid begins to accumulate in the muscles.) improved by 41%, indicating enhanced oxygen efficiency and delayed fatigue.
What This Means
The results shows that Cordyceps militaris can improve endurance and oxygen efficiency, but only with consistent use over time. Its high cordycepin content may play a role in reducing inflammation and enhancing oxygen utilisation, allowing for better performance and recovery.
Study 2: Ganoderma Lucidum and Ophiocordyceps Sinensis in Cyclists
Overview
This study investigated how Ganoderma lucidum(Reishi) and Ophiocordyceps sinensis affect hormonal balance and oxidative stress in seven amateur cyclists over a 3-month period. 7 healthy male volunteers, aged between 30 and 40 years, who were all amateur cyclists and duly informed of the procedures to be followed in the study were selected. All the subjects had been cycling for more than 10 years and usually performed about 300 km per week and 12,000/15,000km per year.
The cyclists were instructed not to change their lifestyle during the trial, including exercise, diet, and other routine activities, and not to take any other medicinal herbs or drugs. They were also instructed to report any adverse events to the investigators during the trial: none occurred.
During the trial, the athletes performed daily workouts and took part in 2 “Gran Fondo” cycling races. During the placebo phase, the scientists monitored the athletes before and after the first race( Race name: Gran Fondo Laigueglia) with a distance of 110 km, a change in elevation of 1651 m, a duration of about 3 hours and 40 minutes, and an average speed of 36 km/h. During the fungal supplementation phase, the scientists monitored the athletes before and after the second race (Race name: Gran Fondo Aprica) with a distance of 85 km, a change in elevation of 1850m, a duration of about 4 hours, and an average speed of 33 km/h. The latter course is particularly hard due to the slopes and technical difficulties.
Key Findings
- Testosterone-to-Cortisol (T/C) Ratio:
- Placebo phase(no mushroom supplementation): The T/C ratio dropped by 69% after races, any drop above 30% is considered a marker of overtraining risk.
- Mushroom supplementation: The T/C ratio dropped by only 8%, showing better recovery and less risk of overtraining.
Why the T/C Ratio Is Important
Testosterone-to-Cortisol Ratio (T/C Ratio) is a marker used to assess the balance between anabolic (muscle-building (testosterone)) and catabolic (muscle-breaking(cortisol)) processes in the body. It is especially important in sports science to monitor recovery, training status, and the risk of overtraining.
A sharp drop in the T/C ratio signals excessive stress from training or competition and a decrease of more than 30% after exercise is considered a warning sign for overtraining syndrome (OTS) or nonfunctional overreaching (NFO).
A stable or increasing T/C ratio suggests the athlete is recovering well from training. Chronic suppression of the T/C ratio can indicate hormonal imbalances or long-term stress, which may impair performance and overall well-being.
In the study, the T/C ratio dropped by 69% after races during the placebo phase(no mushroom supplementation), putting athletes at risk of overtraining. After supplementation, the T/C ratio decreased by only 8%, indicating better hormonal balance and recovery. These improvements show how the mushrooms helped mitigate the stress of intense training.
- Oxidative Stress:
- Placebo: No significant improvement in free radical scavenging activity (FRSA (Free Radical Scavenging Activity) is a measure of the body’s ability to neutralise free radicals, which are unstable molecules that can damage cells through oxidative stress. High oxidative stress can impair recovery, cause muscle fatigue, and contribute to overtraining. Increased FRSA indicates better protection against oxidative damage and a stronger antioxidant defense.).
- Mushroom supplementation: FRSA increased in a statistically significant manner compared to after race values in the placebo condition, reducing oxidative stress and protecting muscles from damage.
What This Means
This study highlights the complementary benefits of Reishi and Ophiocordyceps sinensis. While Reishi reduces oxidative stress, Cordyceps boosts energy metabolism. Together, they offer a natural way to support recovery, reduce fatigue, and improve resilience to intense training. In the study, the Athletes at risk of overtraining during the placebo phase showed significant improvements in hormonal balance and antioxidant capacity after supplementation.
Study 3: Ophiocordyceps Sinensis and Older Adults
Overview
This study tested Ophiocordyceps sinensis supplementation (999 mg/day for 12 weeks) in healthy older adults to evaluate its impact on exercise performance. untitled. This was a double-blinded, placebo-controlled, prospective study, meaning neither the participants nor the examiners/scientists conducting the study knew who got placebo and who got the mushroom supplement until after the results were compiled. The subjects were randomised in a 1:1 fashion. The subjects were assigned using a predetermined randomisation code via a random-number generator.
Key Findings
- Metabolic and Ventilatory Thresholds:
- Metabolic threshold increased by 10.5%, allowing participants to exercise longer without fatigue(metabolic threshold refers to the point at which lactic acid begins to accumulate in the blood faster than it can be cleared, signalling a shift from aerobic to anaerobic energy production)
- Ventilatory threshold improved by 8.5%, indicating better breathing efficiency during exercise.
- VO₂ Max:
- No significant changes, suggesting that the supplement primarily improves endurance at moderate intensities rather than maximum exertion.
What This Means
Ophiocordyceps sinensis appears to enhance endurance and oxygen use in older adults. Its high adenosine content likely supports ATP production, fuelling prolonged activity and delaying fatigue. The lack of positive change in VO₂ Max may be caused by O. sinensis lack of cordycepin and/or other organic compounds that are found in Cordyceps millitaris, which does increase VO₂ Max.
How Does Adenosine Work?
Adenosine is central to energy production as it forms the backbone of ATP (adenosine triphosphate), the body’s primary energy currency. When adenosine is ingested:
- It is phosphorylated into adenosine monophosphate (AMP), then into ADP and ATP.
- This process replenishes ATP stores, especially during intense physical activity.
While adenosine is also linked to sleep regulation—accumulating in the brain during the day and promoting sleepiness—it does not induce sleep when ingested because it primarily enters cells for energy metabolism.
Key Takeaways
- Endurance and Recovery:
- Cordyceps militaris shines for boosting endurance, particularly with its cordycepin content.
- Ophiocordyceps sinensis enhances moderate-intensity performance and supports ATP production.
- Antioxidant Protection:
- Ganoderma lucidum offers robust antioxidant properties, protecting against exercise-induced oxidative stress.
- Hormonal Balance:
- Both Cordyceps species help maintain a healthy T/C ratio, reducing overtraining risks.
Are Medicinal Mushrooms Right for You?
Whether you’re an athlete, a fitness enthusiast, or someone seeking to maintain energy levels, these mushrooms could be a natural way to enhance performance and recovery. As the research grows, it’s clear that Cordyceps militaris, Ophiocordyceps sinensis, and Ganoderma lucidum each offer unique benefits, making them valuable tools for active lifestyles.
However, it’s essential to choose high-quality, standardised extracts to ensure you’re getting effective doses of the key bioactive compounds. Always consult a healthcare professional before adding new supplements to your routine.
If you are interested in trying a combination of Reishi & Cordyceps, try our Performance Bundle, which contain 1x 30ml triple extracted Cordyceps millitaris & 1x 30ml triple extracted Reishi.
References
- Chen et al. (2010). Effect of Cordyceps militaris on exercise performance.
- Rossi et al. (2014). Ganoderma lucidum and Ophiocordyceps sinensis in endurance cyclists.
- Cooper et al. (2010). Ophiocordyceps sinensis in healthy older adults.