Ecdysterone

PhytochemicalEcdysteroidBest with a meal

What is it

Ecdysterone (20-hydroxyecdysone, 20E) is a steroid-like molecule found in some insects and plants such as spinach, quinoa, and Cyanotis arachnoidea. It is marketed as a 'natural anabolic' for muscle growth.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Strength and muscle mass

Limited Evidence

One controlled trial in resistance-trained men reported greater strength and lean mass gains with ecdysterone versus placebo. Replication is limited.

How it works

Ecdysterone is structurally similar to mammalian steroids but acts through different receptors. Proposed mechanisms include estrogen receptor beta activation and protein synthesis stimulation. In rodent studies it has shown anabolic effects on muscle. In humans, evidence is more limited. A 2019 German university study suggested modest strength gains in trained men, prompting WADA to consider monitoring the compound, but independent replication is scarce and product quality varies widely.

Dosage

Trials have used 200-800 mg/day. Most over-the-counter products provide 200-500 mg per serving, often standardized to a percentage of ecdysteroids.

When and how to take it

Often taken in divided doses with meals to support absorption. Around-workout timing is sometimes recommended without strong evidence.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Spinach-derived ecdysterone extract

Common natural source.

Oral bioavailability is generally low.

Cyanotis arachnoidea extract

Common in sport supplements.

High ecdysteroid concentration.

Safety

Short-term studies report few adverse effects. Long-term safety is not established. Many supplement products do not contain the labeled amounts.

Who should be cautious

Avoid in pregnancy and breastfeeding. People with hormone-sensitive cancers should avoid. Note that WADA has considered listing ecdysterone for monitoring; competitive athletes should check their sport's status.

Interactions

Limited interaction data. Theoretical concerns with hormone-sensitive conditions and estrogenic medications.

Food sources

Spinach

Amount
1 cup raw
%DV
—

Quinoa

Amount
1 cup cooked
%DV
—

Frequently asked questions

Is ecdysterone a steroid?⌄

It is a steroid-class molecule but acts through different receptors than testosterone and is not a controlled substance in most jurisdictions.

Is it banned for athletes?⌄

WADA has considered monitoring or banning it; check current status with your sport's governing body.

References

Ecdysterone on Wikidata — Wikidata link

Ecdysterone (PubChem CID 5459151) — PubChem link

Ecdysterone on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Ecdysterone (PubMed search) — PubMed link

Track Ecdysterone with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.