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Beta-Ecdysterone (20-Hydroxyecdysone)
Phytoecdysteroid that activates the PI3K/Akt pathway; studied for muscle protein synthesis and strength. Non-steroidal, though human strength evidence is limited.
What the evidence says
Most Beta-Ecdysterone studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 2011–2026 with a typical study size of 46 participants.
Based on 17 studies · 7 RCTs · 402 total participants
Confidence
Moderate confidenceBy outcome
One small RCT (Isenmann 2019, n=46) showed strength/mass gains, but a controlled 12-week training RCT found no group effect and the supplement contained <1% of labeled ecdysterone.
Beta-Ecdysterone (20-Hydroxyecdysone) is a phytoecdysteroid found in spinach and other plants. Despite its hormonal name, it doesn't affect testosterone or other human hormones. Research suggests it may enhance muscle protein synthesis by activating the PI3K/Akt pathway and binding to estrogen receptor beta.
A notable 2019 study showed significant strength gains, leading to calls for WADA review. Effects appear to be dose-dependent with higher doses showing better results.
Proposed to activate muscle protein-synthesis pathways (mechanism largely preclinical/contested)
Proposed to bind ER-beta for anabolic effects (in-vitro/preclinical; contested)
Reported to improve nitrogen balance (animal data)
How Beta-Ecdysterone works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Check WADA status; may be reviewed for ban
Tip: Take with food
Tip: Discontinue if rash or itching occurs
Beta-Ecdysterone has an evidence score of 4/10 — emerging evidence based on 17 indexed studies. Phytoecdysteroid that activates the PI3K/Akt pathway; studied for muscle protein synthesis and strength. Non-steroidal, though human strength evidence is limited. Representative study: PMID 40026058.
The commonly studied dose of Beta-Ecdysterone is 200-500mg daily (or higher based on studies). Individual needs vary — start at the lower end of the range and adjust based on how you respond.
The best time to take Beta-Ecdysterone is with meals. Take it with food. Beta-ecdysterone (20-hydroxyecdysone) is a phytoecdysteroid with low oral bioavailability.
Beta-Ecdysterone is generally well-tolerated and considered safe for most healthy adults at recommended doses. Reported side effects are uncommon and include gastrointestinal discomfort, allergic reaction. Use caution if any of these apply to you: Known allergy or hypersensitivity to Beta-Ecdysterone or related compounds.
CoQ10
Likely helpsA lipid-soluble antioxidant central to mitochondrial energy production, with the strongest trial support for fertility/IVF outcomes and heart failure.
Urolithin A
Too few graded studiesPostbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
D-Ribose
Too few graded studiesFive-carbon sugar that forms the backbone of ATP. Theorized to speed cellular energy recovery, but human evidence is thin and mixed — small heart-failure and fatigue signals, with null results in performance trials.
Creatine
Likely helpsIncreases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
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Reviewed by Dr. Baher Al Hakim · Last reviewed May 2026 · evidence from 17 studies · how we score · editorial policy
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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