Ecdysterone is a phytosterol found in various plants such as spinach, quinoa, and some herbs. In recent years, it has grown in popularity as a supplement claimed to help build muscle and improve athletic performance. As the use of ecdysterone becomes more widespread, questions around its safety and side effects have emerged. This article reviews the current evidence on ecdysterone, including its proposed benefits, risks, proper dosage, and whether it should be considered a steroid.
What is Ecdysterone?
Ecdysterone, also known as 20-Hydroxyecdysone or β-Ecdysterone, is a steroid hormone that controls molting and metamorphosis in insects. Chemically, it is a phytosterol with a similar structure to testosterone, cholesterol, and vitamin D. It is found in various plant species such as spinach, quinoa, and some traditional herbal medicines. Initially studied for its insect-controlling abilities, ecdysterone has recently been investigated for a variety of potential health benefits in humans. Some of the other natural sources rich in ecdysterone include certain species of ferns, cyanobacteria, and fungi.
Ecdysterone Sources and Chemistry
Ecdysterone is naturally found in various plant species including spinach, quinoa, certain herbs, and some traditional medicines. Rich dietary sources include ferns like polypodium vulgare, as well as cycads, cyanobacteria, and fungi. Chemically, ecdysterone is a phytosterol with a four-ring steroid structure. This allows it to interact with cell surface receptors and alter protein synthesis pathways involved in muscle growth. It's similar in structure to other steroids like testosterone, cholesterol, and vitamin D.
Mechanisms of Action
Research shows ecdysterone powder can stimulate muscle protein synthesis to enhance growth and performance. It appears to interact with estrogen receptors and other cell signaling pathways regulating protein metabolism. But unlike typical anabolic steroids, ecdysterone doesn't directly impact hormone levels itself. The exact mechanisms are still under study. More clinical data is needed on how these pathways translate to visible changes in muscle mass, strength, and athletic abilities in humans.
Claims and Benefits of Ecdysterone
Ecdysterone has been claimed to help increase muscle mass and athletic performance. A few small studies in athletes and untrained men have shown some promising results. One 10-week study in 46 men found ecdysterone supplements increased muscle mass and strength more than placebo. However, the quality of existing research is limited, with poor study design and small sample sizes. More rigorous research is needed to validate these preliminary findings.
In addition to muscle building, early studies suggest ecdysterone may also help lower blood sugar levels, protect the liver, enhance cardiovascular health, and have anti-inflammatory effects. But these have only been observed in animal studies so far. High-quality human research is still lacking to conclusively confirm these additional benefits.
Is Ecdysterone Safe?
Despite its growing popularity, many concerns exist regarding the safety of ecdysterone powders. As a steroid compound, ecdysterone may cause hormone-related side effects. Acne, hair loss, testicular shrinkage, aggression, reproductive issues, and menstrual irregularities are possible with steroid overuse. However, no severe adverse events have been reported in human trials so far.
Ecdysterone's safety also depends on the dose and duration of use. Most studies showing benefits used doses of 200-800 mg per day, cycled for 6-10 weeks. Long-term safety data in humans is lacking. Using higher doses without cycling could increase the risks of side effects. Those with pre-existing medical conditions should exercise additional caution with ecdysterone supplementation before consulting their doctor.
Is Ecdysterone a Steroid?
While ecdysterone is a phytosterol with a similar chemical structure to some steroids, it is not currently classified as an anabolic steroid. Ecdysterone is not shown to directly impact hormone levels in the body. Instead, it's believed to work via different signaling pathways that stimulate protein synthesis and muscle growth. The exact mechanisms of action are still being investigated.
So ecdysterone is not a direct steroid. However, its steroid-like effects should not be ignored either. Ecdysterone warrants further research to clarify its biological actions in humans. Prudent use is advised until more safety data is available.
How Much Ecdysterone for Muscle Building?
Most studies showing muscle building benefits used 200-800 mg of ecdysterone per day, sometimes split into multiple doses. Cycles lasted 6-10 weeks, followed by a break period. Little research exists on higher or long-term continuous dosing.
Due to the lack of human data, experts recommend starting with low doses of around 200-300 mg daily. Length should be limited to 8 weeks or less initially. After a break of 4 weeks, this can be repeated if desired while monitoring for side effects. Higher doses above 800 mg daily or continuous use without cycling is not advised due to safety concerns.
Conclusion
Ecdysterone shows early promise as a supplement for supporting muscle growth and performance. However, the current evidence is still considered weak due to poor study quality and design issues. More controlled human trials are needed to confirm both its efficacy and safety.
While severe side effects are rare at appropriate doses, ecdysterone can act as a steroid and may carry similar long-term risks if misused. Prudent use is advised until more robust data is available, especially regarding impacts on hormones and organ systems. Bloodwork monitoring may also be warranted for certain users.
For those who wish to trial ecdysterone supplements, doses should be kept within 200-800 mg daily, cycled for 6-10 weeks at a time. Higher doses or continuous use is not recommended. As with any new supplement lacking sufficient safety data, consuming ecdysterone does carry some risk that users should aware of.
With more high-quality research, ecdysterone may prove to be a useful ergogenic aid. But for now, a cautious approach is warranted, especially for those with pre-existing health conditions. Speak to your doctor before considering ecdysterone supplementation.
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References:
Simakin SY, et al. The Effects of Insect Steroid Hormones 20-Hydroxyecdysone on the Human Lymphocytes Culture in Vitro and Level of Cytokines Production. J Immunol Res. 2016
Chermnykh NS, et al. The action of methandrostenolone and ecdysterone on the physical endurance of animals and on protein metabolism in the skeletal muscles. Pharm Chem J. 1988
Azizov AP, et al. Effects of leuzea tincture and leveton on humoral immunity of athletes. Eksp Klin Farmakol. 1997
Wilborn CD, et al. Effects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained males. J Int Soc Sports Nutr. 2006
Lafont R, Dinan L. Practical uses for ecdysteroids in mammals including humans: an update. J Insect Sci. 2003
