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Beta-Ecdysterone (20-Hydroxyecdysone)
Phytoecdysteroid that activates PI3K/Akt pathway to enhance muscle protein synthesis and strength — no hormonal side effects.
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 2011–2025 with a typical study size of 46 participants.
Based on 16 studies · 7 RCTs · 466 total participants
Confidence
ModerateWhat the studies found
By outcome
Beta-Ecdysterone has an evidence score of 8/10 — strong evidence based on 16 indexed studies. Phytoecdysteroid that activates PI3K/Akt pathway to enhance muscle protein synthesis and strength — no hormonal side effects.
The commonly studied dose of Beta-Ecdysterone is 200-500mg daily (or higher based on studies). Research points to an estimated optimal dose around 500mg, with a minimum effective dose near 200mg. Individual response varies — start low and adjust.
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.
CoQ10
Likely helpsEnhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Urolithin A
Likely helpsPostbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
Last reviewed May 2026 · evidence from 26 studies · how we score
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.
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.
Activates muscle-building pathways
Binds to ER-beta for anabolic effects
Improves nitrogen balance
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.
200-500mg daily (or higher based on studies)
Loading: Not established; consistent daily dosing used in studies
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract (typically from Cyanotis arachnoidea or spinach) | Recommended |
Look for products standardized to specific ecdysterone content. Quality varies significantly between brands.
Minimum: 8 weeks
Optimal: 12 weeks
Cycling: 8-12 weeks on, 4 weeks off
Note: Divide dose throughout day with meals. The 2019 study used ~800mg/day in divided doses.
Based on limited RCT data showing no group-specific effects in n=28 study. One small study (n=10) showed some promise but very limited sample size. Bioavailability concerns limit effectiveness estimates.
Increased strength in resistance training
Potential lean mass increases
More research needed on long-term effects
Check WADA status; may be reviewed for ban
Theoretical interaction due to estrogen receptor beta binding; consult healthcare provider
Tip: Take with food
Tip: Discontinue if rash or itching occurs
Beta-Ecdysterone is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are gastrointestinal discomfort, allergic reaction. Use caution if any of these apply to you: Known allergy or hypersensitivity to Beta-Ecdysterone or related compounds.
Shilajit
Mostly mechanism / observationalHimalayan mineral pitch rich in fulvic acid and 80+ minerals — supports testosterone, mitochondrial function, and cellular energy.
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