The supplement solution: FLEX gives you the background and verdict on four sometimes controversial supplements that may give you the edge you want

Flex, Oct, 2003

Cautions: This is not very effective at low dosages.

Dosage: Take 60 to 120 mg per day to start, but you may have to gradually increase the dosage to close to 400 mg total per day.

Background: You may be familiar with beta-ecdysterone (20 beta-hydroxyecdysone). It's an old supplement that never really caught on, mainly due to the fact that it wasn't offered in a high enough dose to be all that effective. But that doesn't mean it's worthless--and that's the reason we are covering it here. Beta-ecdysterone is the most studied of a class of plant sterols called ecdysones. They are produced by plants including spinach and a bunch of others with weirder names such as Pfaffia paniculata, Maral root and Cyanotis vaga.

Beta-ecdysterone has a steroidlike chemical structure. It stimulates the process of protein synthesis in the muscles, and that means muscle growth. But beta-ecdysterone works a bit differently than testosterone. While ecdysterone has anabolic properties, it does not appear to alter testosterone levels. Beta-ecdysterone is simply a nutritional supplement that helps muscle proteins form to build bigger muscles.

At least that is what studies in animals show. And that brings us to the controversy with this potential muscle-building supplement. With no human studies to call on--and a lack of strong gym reports from bodybuilders using the supplement--it's tough for us to give it a strong yes or no. However, there is some controversy over the dosage of this product, which may be why it hasn't really shined with great results.

Most manufacturers suggest a 60 to 120 mg dose, but that may not be enough for you. It may be for some--so if you decide to use it, start with the label instructions and see if you're one of the lucky responders. If not, gradually increase the dosage until you reach a point where you get some returns. This may require up to 400 mg per day (as the scientific literature reports that the minimum dosage required to see results is a little over 2 mg per pound of bodyweight). This is a huge dose considering the cost of beta-ecdysterone. There isn't much worry about taking too much, because you will likely run out of money before you get in trouble (a toxic dose would be 6,400 mg per 2.2 pounds of bodyweight). Also, there is not much word on side effects, even in people taking up to 1,200 mg per day (of course, there is a threshold for anything you ingest).

FLEX verdict: Regardless of how much beta-edysterone you take, you should space it out into two or three divided doses taken with high-protein meals (at least 30 g), preferably whey protein so you get the amino acids to the muscle as quickly as possible so that if and when beta-ecdysterone kicks on protein synthesis, the amino acids needed are there. You can also take other muscle-volumizing supplements, such as creatine and glutamine, to achieve the best possible response. On the days you train, be sure to take a dose immediately after your workout.

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