What to know about natural steroid supplements

What are natural steroid supplements?

Natural steroid supplements are compounds that have similar effects to the steroid hormones the body already produces. These hormones, such as testosterone, help to build muscle tissue, among other bodily processes.

Most younger adults have enough of these hormones. For example, testosterone deficiency is uncommon in males under age 50.

However, some people are interested in increasing their steroid hormones to speed up or increase muscle growth. Since anabolic steroids are synthetic and have significant risks, this can lead people to turn to natural alternatives.

However, whether natural versions of steroids are safe is also a matter of scientific research and debate. Some of these substances also have significant risks, and their benefits may be unproven.

Benefits of natural steroids

The companies that sell natural steroid products may claim they help with:

• improving endurance
• improving strength
• increasing exercise efficiency
• increasing tolerance for increased intensity training
• achieving an athletic or performance goal more quickly

However, there is often a lack of scientific evidence to back up these claims.

If a company is selling the product as a dietary supplement, it does not need to conduct tests to determine whether its products really work.

Are natural steroids safe?

No, not necessarily. While some companies use the words “natural” or “plant-based” to make a product sound safe, natural substances can be as potentially dangerous as drugs. The following sections highlight some of the potential risks.

Androstenedione

Androstenedione, or “andro,” is a weak androgen hormone present in the human body. Some people claim it can improve muscle growth and athletic performance.

However, a 2021 review notes there is a lack of evidence supporting some of these claims and that some animal studies have shown that androstenedione supplementation causes cancer.

5-alpha-hydroxy-laxogenin

2020 research found that some supplements in the National Institutes of Health (NIH) database claim to contain 5-alpha-hydroxy-laxogenin, which some people market as a natural steroid.

However, the United States Anti-Doping Agency (USADA) emphasizes that this substance is illegal and should not be in dietary supplements. Additionally, despite claims it is “plant-based,” there are no reports of scientists being able to isolate this substance from plants.

5-alpha-hydroxy-laxogenin may not be safe for humans to take. Scientists have not thoroughly tested it to determine its safety.

Unlisted ingredients

In addition to many natural steroids having safety concerns, products that companies sell as dietary supplements are not regulated in the same way as medications. They can sometimes contain potentially dangerous ingredients.

For example, according to both the 2020 research and the USADA, many products that list 5-alpha-hydroxy-laxogenin as an ingredient also contain illegal substances, stimulants, actual anabolic steroids, or other potentially dangerous ingredients.

These unapproved ingredients may have adverse effects. They could also interact with other supplements or medications.

Supplements for muscle growth

While some products that indicate they help with training have no evidence to back them up, some supplements do have evidence behind them. They include:

Creatine

Creatine is an amino acid found in food. It is not technically a natural steroid, but it has some proven benefits for muscle growth.

According to the NIH, several studies have found that using creatine can significantly increase:

• strength
• power
• work involving multiple sets of maximal-effort muscle contractions
• sprinting and soccer performance

Caffeine

Caffeine is a stimulant that may improve exercise performance, particularly for activities that involve endurance, such as running.

It may also reduce the perception of exertion, which could help some people work out for longer.

However, high doses of caffeine can have side effects, such as:

• anxiety
• insomnia
• nausea or vomiting

Protein

Protein, either from food or in supplements such as protein powders, can improve the muscle response to training.

It is safe for most people to consume up to 2 grams (g) per kilogram of body weight per day.

Magnesium

Magnesium is an important part of different enzymatic reactions that impact muscular performance during exercise.

Researchers believe the mineral may also help maintain muscle integrity during strenuous activities or help with recovery.

For example, a 2019 study found that taking 400 mg of magnesium daily for 3 weeks helped reduce muscle damage in 18 male professional cyclists.

Ashwagandha

Ashwagandha is a herb that can have a range of effects on the body, as well as a person’s mood. According to a 2024 review, some small studies have suggested that taking ashwagandha may increase several aspects of sports performance, including:

• muscle strength
• muscle size
• VO2 max, which is a measure of aerobic fitness

Studies of ashwagandha use in males have found that it may increase testosterone. However, it may also affect neurotransmitters, leading to side effects for some people.

Ashwagandha may also interact with numerous medications, such as:

• sedatives
• thyroid medications
• anti-seizure medications
• drugs for high blood pressure
• diabetes medications

There have also been some cases of liver injury following ashwagandha use.

The long-term safety of ashwagandha is unknown. Scientists still need to learn much about its effects.

Alternatives to steroids

There are some safe, low cost ways people can increase testosterone levels naturally, such as:

• Eating enough calories: In individuals with a moderate weight, not eating enough calories could result in lower testosterone, according to a 2020 review. Similarly, those with a higher body weight who consume more calories than they need may also develop lower testosterone.
• Addressing nutrient deficiencies: Vitamins and minerals are important for creating testosterone and other processes that help the body build muscle. Vitamin D, magnesium, and zinc are particularly important. A doctor can perform tests to see if a person is getting enough of these nutrients.
• Getting enough sleep: A 2021 review of past research found that short-term partial sleep deprivation did not significantly affect testosterone levels in males but that total sleep deprivation, where a person stays up for 24 hours, did. Lack of sleep can also generally affect sports performance.
• Reducing stress: Stress increases cortisol levels. While cortisol is technically a steroid hormone, it is not helpful for muscle growth. In fact, prolonged high cortisol may contribute to muscle wasting and reduced testosterone production.
• Checking medications: Some medications can affect testosterone levels. If a person takes any medications, they can check with a doctor to see if this could affect their muscle-building ability.

Risks of steroids

Steroids and steroid-like substances can have significant risks. According to the United Kingdom’s National Health Service (NHS), anabolic steroids can cause:

• addiction
• liver damage
• kidney damage
• increased risk of cardiovascular events, including stroke or heart attack
• irritability
• aggressive behavior
• weight gain
• fluid retention
• nausea
• diarrhea
• cramping
• baldness or hair loss
• severe acne
• blood clots
• increased blood pressure and cholesterol levels
• mood swings
• paranoia or mania
• hallucinations and delusions

Males who take steroids may also have:

• breast tissue growth
• an increased risk of prostate cancer
• shrinking testes
• a reduced sperm count and male infertility
• erectile dysfunction

Females who take steroids may experience:

• excessive facial and body hair growth
• loss of breast tissue
• swelling of the clitoris
• increased sex drive
• deepened voice
• problems with menstruation

Adolescents who misuse anabolic steroids or similar compounds before undergoing puberty-related growth spurts may experience premature aging of the bones and limited growth.

Stopping steroid use

If a person takes anabolic or natural steroids that a doctor did not prescribe, they need to talk with a healthcare professional about stopping these supplements safely.

People who suddenly cease using anabolic steroids, instead of gradually weaning themselves off them, may experience:

• insomnia
• anorexia
• anxiety
• depression and apathy
• trouble concentrating
• reduced sex drive
• unexplained exhaustion
• muscle and joint pain
• headaches

When to contact a doctor

If a person is interested in taking supplements to aid their workouts, they should first speak with a doctor to check the product is safe for them.

Not all supplements, even common and usually safe ones, are suitable for everyone.

It is also important to speak with a health professional if a person finds themselves persistently dissatisfied with or preoccupied with their body size.

Very frequent exercise, restrictive dieting, a distorted self-image, or low self-esteem can all be signs a person may have body dysmorphia or orthorexia, which is a fixation on health or fitness.

Seek medical attention if any of the following symptoms occur after taking a supplement:

• nausea
• fatigue
• weakness
• fever
• abdominal pain or chest pain
• shortness of breath
• brown or discolored urine
• jaundice, a yellowing of the skin or whites of the eyes

Summary

A variety of products claim to contain so-called natural steroids. These compounds claim to act like human steroid hormones, such as testosterone.

However, other than creatine, no natural product is approved for bodybuilding in humans. The Food and Drug Administration (FDA) does not consider most such products safe, given their lack of regulation and tendency to contain unlisted, unlawful ingredients.

If people are interested in natural steroid supplements, the safest option is to consult with a doctor before taking any dietary supplements.