Foods That Are High in Ecdysterone

Multiple studies, including research conducted by the Freie Universität Berlin, have linked the naturally occurring steroid ecdysterone to increased muscle mass and enhanced physical performance. This potent compound, sometimes called 20-hydroxyecdysone, is found in a surprising variety of everyday plant-based foods.

Quick Summary

Several foods contain ecdysterone, a plant-derived compound with potential anabolic properties. While concentrations vary greatly, quinoa, spinach, and asparagus are notable sources. Supplements offer higher doses, but including these whole foods can provide other nutritional benefits.

Key Points

• Top Food Sources: Spinach and quinoa are the most widely recognized food sources that contain significant levels of ecdysterone.

• Dosage Gap: It is nearly impossible to consume enough ecdysterone from food alone to reach the high doses used in studies that show significant performance enhancement.

• Supplement vs. Food: Concentrated supplements, often derived from herbs like Maral root, are the most practical way to achieve a potent dose of ecdysterone.

• Low Bioavailability: Research indicates that the bioavailability of ecdysterone from food sources is quite low, meaning only a small percentage is absorbed by the body.

• Other Benefits: While food sources may not provide a high dose of ecdysterone, they offer a wide array of complementary nutrients, vitamins, and minerals.

• WADA Monitoring: Ecdysterone was added to the World Anti-Doping Agency's monitoring program in 2020 due to its anabolic properties.

What is Ecdysterone?

Ecdysterone, or 20-hydroxyecdysone (20HE), is a type of phytoecdysteroid, which is a naturally occurring steroid hormone found in certain plants, as well as in insects. While it plays a role in the molting and development of arthropods, scientists have extensively studied its potential effects in mammals.

Unlike anabolic-androgenic steroids that bind to androgen receptors, ecdysterone is believed to work through different pathways, primarily by activating the estrogen receptor beta (ERβ). This mechanism can trigger protein synthesis in skeletal muscle, leading to increased muscle mass, enhanced athletic performance, and better recovery. Interest in ecdysterone grew significantly when research in 2019 demonstrated its powerful anabolic effects in trained athletes, even leading the World Anti-Doping Agency (WADA) to add it to its monitoring program.

Natural Food Sources of Ecdysterone

Several common and ancient crops contain measurable amounts of ecdysterone, though the concentration can vary depending on the plant's genetics, growing conditions, and processing. For most people, the amount consumed through a regular diet is significantly lower than the doses used in clinical studies for performance enhancement. However, incorporating these foods can provide numerous other health benefits.

Spinach (Spinacia oleracea)

Often cited as a primary dietary source, spinach contains ecdysterone and other related ecdysteroids. Research shows that concentrations in spinach leaves can range dramatically, from 4 to 800 µg/g of fresh weight, depending on the growing environment and variety.

• Health Benefits: A regular intake of spinach offers anti-inflammatory, antioxidant, and anti-obesity effects.
• Variability: The high variability in ecdysterone content means relying on spinach alone for high doses is unrealistic. One study noted that achieving a 100 mg dose of ecdysterone would require eating over 4 kilograms of spinach.

Quinoa (Chenopodium quinoa)

This South American pseudocereal is another well-known source of ecdysteroids, with 20-hydroxyecdysone often being the most abundant. The concentration is often higher than in spinach, with studies reporting content ranging from 138 to 804 µg/g in the seeds.

• Nutritional Value: Quinoa is celebrated for its high protein content, including a complete amino acid profile, alongside fiber, vitamins, and minerals.
• Bioavailability: While rich in ecdysterone, human studies indicate that only a small proportion is actually recovered in the urine after consumption, suggesting low bioavailability from food sources.

Asparagus

This popular vegetable contains a modest amount of ecdysterone. While not as concentrated as quinoa or spinach, it contributes to overall dietary intake.

Kaniwa (Chenopodium pallidicaule)

A relative of quinoa, kaniwa is an Andean crop that has shown even higher levels of ecdysterone than some quinoa varieties in certain studies. It is not as widely available as quinoa but represents a potentially rich source.

Maral Root (Rhaponticum carthamoides)

This herb, native to Siberia, is highly concentrated in ecdysteroids, including ecdysterone and turkesterone. While not a typical food, it is a primary botanical source used in dietary supplements due to its potent adaptogenic properties.

A Comparison of Ecdysterone Sources

Understanding the vast difference in concentration between food and supplement sources is crucial for anyone interested in ecdysterone's effects.

Source	Form	Ecdysterone Content	Practicality for High Dose	Other Benefits
Spinach	Fresh/Cooked leaves	Highly variable (µg/g)	Impractical due to high volume needed	Rich in vitamins, minerals, antioxidants
Quinoa	Seeds/Flakes	138–804 µg/g dry weight	Impractical due to high volume needed	Complete protein source, fiber, minerals
Asparagus	Stems	Modest amounts (µg/g)	Very impractical for meaningful dose	Rich in vitamins, fiber, and folate
Suma Root	Extract/Supplements	Higher concentration than food	Possible, but less studied than Maral Root	Adaptogenic properties
Maral Root	Extract/Supplements	Very high (mg/g)	Practical via supplementation	Potent adaptogenic effects
Supplements	Concentrated Extract	Standardized to specific mg dosage	Highly practical for targeted dose	Guaranteed concentration for research-backed effects

How to Increase Your Ecdysterone Intake

For those looking to increase their consumption, a multi-faceted approach can be effective:

• Dietary Inclusion: Regularly include ecdysterone-containing foods like spinach, quinoa, and asparagus in your meals. This provides general nutritional benefits alongside a small, consistent intake of ecdysteroids.
• Focus on Diversity: Don't rely solely on one source. Incorporate a variety of ecdysterone-rich foods to maximize your intake.
• Consider Supplements: For those seeking therapeutic or athletic performance-enhancing effects, supplements derived from concentrated plant extracts like Maral root may be a more efficient way to achieve clinically relevant doses.
• Proper Preparation: While boiling quinoa appears to retain most of its ecdysterone content, some processing methods can cause variation. Focusing on fresh or minimally processed options can be beneficial.

Conclusion

Foods such as spinach, quinoa, and asparagus contain ecdysterone, a naturally occurring steroid with notable anabolic potential, as supported by scientific research. While the concentration in these foods is far lower than in supplements and may not yield the same potent effects seen in some studies, they still contribute to your overall dietary intake and offer a wealth of other health benefits. For individuals like athletes seeking higher doses for performance enhancement, supplementation remains the most practical method, with sources like Maral root extracts providing much more concentrated forms. Incorporating these natural food sources is a positive step towards a healthier diet, regardless of the ecdysterone concentration, and offers a way to benefit from these compounds in their natural matrix.

Frequently Asked Questions

Which plant-based foods contain the most ecdysterone?

Among commonly eaten foods, quinoa and spinach contain the highest concentrations of ecdysterone. Other sources include asparagus and a lesser-known grain called kaniwa.

Is eating ecdysterone-rich food enough for muscle growth?

No. The amount of ecdysterone in food is so low that you would need to consume an unfeasibly large, and potentially toxic, quantity to achieve the high doses used in studies for muscle growth. For significant effects, supplementation is often required.

How does ecdysterone in food compare to supplements?

Supplements are typically derived from potent botanical extracts like Maral root (Rhaponticum carthamoides) and provide a highly concentrated, standardized dose of ecdysterone. This is far more effective for targeted results than relying on food sources, where concentrations are low and variable.

Is ecdysterone from food safe?

Yes, ecdysterone from whole food sources like spinach and quinoa is considered safe as part of a normal, healthy diet. The concentrations are low, and these foods provide numerous other vitamins and nutrients.

Why do athletes often use ecdysterone supplements instead of just eating foods like spinach?

Athletes use supplements to achieve specific, high doses of ecdysterone that are impractical to get from food. For example, one study suggested that getting 100 mg of ecdysterone would require eating over 4 kg of spinach.

Does cooking affect the ecdysterone content in food?

Research suggests that much of the ecdysterone content remains undegraded in quinoa even after boiling. However, the exact impact of different cooking methods on ecdysterone levels in various foods can still vary.

Can a vegan or plant-based diet provide sufficient ecdysterone?

A vegan or plant-based diet can include ecdysterone-containing foods like quinoa and spinach. However, similar to an omnivorous diet, it is unlikely to provide a high enough dose for pronounced anabolic effects without supplementation due to low concentrations and bioavailability.