Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Ecdysterone, also known as 20-hydroxyecdysone, is a naturally occurring phytosteroid found in plants like spinach and quinoa. Over the past decade, it has gained popularity as a supplement among athletes for its purported anabolic and performance-enhancing effects, including support for endurance. Several animal studies have suggested that ecdysterone may improve physical performance by increasing protein synthesis and muscle mass. Some in vitro studies also show effects on muscle cells via the activation of estrogen receptor beta, which may play a role in muscle adaptation to exercise.

However, clinical evidence in humans is limited and mixed. A 2019 randomized controlled trial published in Archives of Toxicology reported increased muscle mass and strength in young men after ecdysterone supplementation, but endurance outcomes were not directly measured. Other small human studies have shown modest improvements in exercise capacity, but these studies often lack rigorous controls or have small sample sizes. Systematic reviews currently rate the quality of evidence as low to moderate, due to limited study numbers, small cohorts, and methodological weaknesses.

In summary, while there is emerging scientific interest and some preliminary data suggesting ecdysterone could support endurance, especially by aiding recovery and muscle adaptation, the overall body of evidence is limited and not yet robust. More well-designed, larger-scale human trials are needed to confirm efficacy for endurance support.

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