Performance

Ecdysterone

Plant ecdysteroid marketed for muscle gain; limited human studies suggest possible lean-mass and strength benefits in adults who lift.

score

evidence

Caution

risk

Our methodology: How we evaluate supplements and turn the underlying research into a single rating.

Read full methodology

Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Overview

Forms

Safety

Stack

Quick Take

Mostly a speculative training add-on — skip for general wellness; evidence is thin and product quality varies.

Ecdysterone is a phytoecdysteroid found in trace amounts in spinach, quinoa, and some herbs. In lab models it may affect muscle-growth signaling without acting like testosterone. Human evidence is still preliminary and inconsistent: one modern resistance-training trial and a few older low-quality studies suggest possible gains in lean mass and strength. Adults already doing structured strength training are the most plausible candidates to notice any effect.

Potential benefits

May increase lean mass

May improve strength gains

May improve work capacity

Protocol

Amount

200 mg

Frequency

Once daily

When

Any time of day with food; timing around workouts has not shown a clear advantage.

Onset Time

8-12 weeks with resistance training; no reliable acute effect.

Who Should Consider

Healthy adults doing structured resistance training

People who already have protein and creatine covered

Users willing to stop if nothing changes after 8-12 weeks

How It Works

Ecdysterone does not appear to work through the androgen receptor. Preclinical data suggest it may influence estrogen receptor beta-related signaling and the PI3K/Akt pathway, which can increase muscle protein synthesis. Oral absorption in humans appears low and variable, which likely limits real-world effects.

Updated 5/19/2026