Foods That Contain Follistatin and Follistatin-Boosting Compounds

November 15, 2025 •

4 min read

Follistatin is a naturally occurring glycoprotein that can inhibit myostatin, a protein that limits muscle growth. While the body produces its own follistatin, research shows certain foods contain the protein directly or provide compounds that may help increase its levels. Incorporating these foods into your diet could be a strategy to support muscle health and regeneration.

Quick Summary

Several foods either contain follistatin directly or possess natural compounds that may boost its production. Specific dietary sources include fertilized egg yolks, certain soy products, and items rich in epicatechin like dark chocolate.

Key Points

Fertilized Eggs: Fertilized avian egg products, particularly the yolk, contain biologically active follistatin, but pasteurization can destroy the protein's activity.
Epicatechin-Rich Foods: Compounds found in dark chocolate and green tea can indirectly boost follistatin levels by inhibiting myostatin.
Soy Products: Foods like miso and soy milk contain isoflavones that may regulate genes involved in follistatin production.
Oral vs. Injected Follistatin: The potency of ingested follistatin from food is likely much lower than that of injected forms used in studies; processing greatly affects its bioavailability.
Best Natural Approach: Regular resistance training and a high-protein diet are proven methods for naturally stimulating follistatin expression and supporting muscle growth.
WADA Regulations: The World Anti-Doping Agency bans follistatin sourced from fertilized eggs, underscoring the risks and potent nature of supplementary forms.

What Foods Contain Follistatin?

Research into nutritional sources of follistatin, a protein antagonist of myostatin, is ongoing, but several foods have been identified as containing it directly or possessing compounds that can boost its levels. Myostatin is a protein that acts as a negative regulator of muscle growth, so inhibiting its action is of interest to those seeking to increase muscle mass. The most promising dietary sources currently identified are fertilized egg yolks, specific soy products, and certain plant-based foods rich in a compound called epicatechin.

Fertilized Egg Yolks

Fertilized chicken eggs are one of the most direct sources of biologically active follistatin. A patent filed for a follistatin-based supplement, for example, described a process for extracting the active compound from fertilized eggs. Studies conducted for this patent found significant levels of follistatin in fertile eggs, whereas non-fertilized eggs showed no detectable levels. It is important to note, however, that pasteurization can inactivate the biologically active follistatin in egg products. This suggests that consuming raw or minimally processed fertilized egg products may be the most effective way to obtain dietary follistatin from this source, though there are associated food safety risks.

Soy-Based Foods

Certain soy foods are believed to influence follistatin levels via their rich content of soy isoflavones. Some studies suggest that these compounds may help regulate the genes responsible for follistatin production, potentially increasing levels in the body.

Common Soy Foods That May Influence Follistatin:

Soy milk: A versatile plant-based milk alternative that is easy to incorporate into smoothies and cereals.
Miso: A traditional Japanese seasoning paste often used to make soup.
Soybeans (Edamame): Whole, immature soybeans that can be steamed and enjoyed as a snack or in salads.
Tofu: A versatile protein made from condensed soy milk, often used in stir-fries and other dishes.

Foods Rich in Epicatechin

Epicatechin is a natural flavonoid found in several plant-based foods that has been shown to reduce myostatin and, as a result, indirectly increase follistatin levels. This mechanism positions epicatechin-rich foods as a promising dietary strategy for supporting muscle growth.

Foods Containing Epicatechin:

Dark Chocolate: Cocoa powder and dark chocolate with a high cocoa percentage are excellent sources.
Cocoa Powder: The raw powder used in baking and drinks is particularly concentrated.
Blackberries: These berries are not only delicious but also contain epicatechin.
Pomegranates: Both the fruit and juice are good sources of this flavonoid.
Broad Beans: A legume containing epicatechin.
Green Tea: Contains a range of catechins, including epicatechin, and is a popular beverage choice.

Other Potential Sources

Beyond the primary food categories, other items have been suggested as having an impact on follistatin or myostatin regulation:

Ecklonia Cava: This type of brown algae has been cited in some studies as a potential follistatin booster, though more research is needed on its specific effects.
Red Meat: Contains creatine, a compound associated with muscle growth and which may help inhibit myostatin.
Omega-3 Fatty Acids: Found in fish like salmon and in flaxseed, these fatty acids are linked to myostatin inhibition.

Comparison of Follistatin-Influencing Foods

To help visualize the different dietary approaches, the following table compares key foods based on their mechanism for influencing follistatin levels.


Food Type	Primary Mechanism	Example Foods	Key Considerations
Direct Source (Fertilized Eggs)	Contains biologically active follistatin protein directly.	Fertilized egg yolks	Follistatin may be inactivated by pasteurization. Raw eggs have food safety risks.
Epicatechin-Rich Foods	Epicatechin reduces myostatin, which indirectly increases follistatin's relative effect.	Dark chocolate, green tea, berries	Indirect effect; potency varies with food and processing.
Soy Isoflavone-Rich Foods	Isoflavones may influence the genes that produce follistatin.	Soy milk, tofu, miso	Evidence suggests a mechanism, but direct impact on follistatin levels in humans needs more study.

Are Food Sources as Effective as Supplements?

It is crucial to understand that the benefits observed in studies using high doses of follistatin, often via injection in animals, are not directly comparable to consuming foods. Follistatin supplements, sometimes sourced from fertilized eggs, are controversial and banned by organizations like the World Anti-Doping Agency (WADA) due to concerns about their potent effects and safety. Furthermore, the bioavailability and stability of follistatin when ingested orally via food is not well-established.

For example, while a patent showed that active follistatin can be extracted from fertilized eggs, it also noted that pasteurization can destroy this activity. This suggests that even in a food like eggs, the form and processing are critical factors. The most reliable data on increasing follistatin-related activity through diet comes from studies focusing on compounds like epicatechin and the positive effects of protein consumption in general.

Conclusion: A Balanced Approach to Influencing Follistatin

While definitive, high-concentration food sources of biologically active follistatin are limited, certain foods provide valuable compounds that can indirectly influence its levels. Incorporating foods rich in epicatechins, such as dark chocolate and green tea, or ensuring a high protein intake may contribute positively to the follistatin-myostatin balance. Fertilized egg yolks are a noted source of the protein, but processing affects their efficacy, and the oral bioavailability of follistatin from food is not confirmed. The most reliable natural methods for boosting follistatin expression remain regular resistance training and a diet rich in whole, nutrient-dense foods.

For more information on the broader effects of myostatin and follistatin on muscle growth, please consult authoritative resources on exercise physiology. Remember to always consult a healthcare provider or a registered dietitian before making significant changes to your diet or considering supplementation, especially concerning performance-enhancing substances.

Frequently Asked Questions

No, regular, store-bought chicken eggs are typically unfertilized and pasteurized, a process that inactivates the biologically active follistatin. Research indicates that significant concentrations of active follistatin are primarily found in fertilized, unprocessed eggs.

While dark chocolate contains epicatechin, a compound that can indirectly influence follistatin by inhibiting myostatin, its effect is likely modest compared to other factors. A healthy diet combined with resistance training remains the most effective natural strategy for boosting follistatin expression.

Myostatin is a protein that acts as a negative regulator, limiting and preventing excessive muscle growth. Follistatin, in contrast, is a protein that binds to and inhibits myostatin, effectively acting as an antagonist to promote muscle growth.

No, the follistatin in food is not as potent as synthetic, injectable follistatin. The oral bioavailability of follistatin from food is uncertain, and processing like pasteurization can easily destroy its activity. Most studies showing significant muscle effects use direct injection.

Yes, vegetarians can access follistatin-related benefits through several foods. Soy products like tofu and edamame contain isoflavones that may boost follistatin production, and plant-based foods like dark chocolate and green tea contain epicatechin, which indirectly supports follistatin activity.

Yes, protein intake, but not carbohydrates or fat, has been shown to stimulate follistatin secretion. Consuming adequate protein is a proven way to support muscle growth and recovery, and studies have shown it can enhance follistatin concentration.

Yes, standard cooking methods, like pasteurization, can denature and inactivate the biologically active follistatin protein found in fertilized eggs. Heat-treating the eggs makes the active follistatin unavailable.