The closest legal alternatives to anabolic steroids fall into a few categories: selective androgen receptor modulators (SARMs), plant-based anabolics like ecdysterone, testosterone-boosting herbs, and well-studied performance supplements like creatine. None of them match the raw muscle-building power of steroids, but some produce measurable results with far fewer health risks. What counts as “closest” depends on whether you’re looking for muscle growth, anti-inflammatory effects, or hormonal support.
SARMs: The Most Direct Comparison
SARMs are synthetic compounds designed to activate the same androgen receptor that steroids target, but with a key difference: tissue selectivity. Where anabolic steroids flood every androgen receptor in the body (muscle, prostate, liver, skin, heart), SARMs recruit different cofactors depending on the tissue, which lets them stimulate muscle and bone while largely sparing organs that cause side effects. In clinical trials, compounds like enobosarm (also called Ostarine or GTx-024) increased lean body mass and improved physical function without the androgenic side effects typical of testosterone therapy.
That selectivity comes with a trade-off in potency. First-generation SARMs produce modest results compared to full anabolic steroids. They build lean mass, but you won’t see the dramatic gains associated with a steroid cycle. Researchers have described the benefits as “modest compared to those of androgens” while noting that the ability to grow muscle and bone without shrinking the prostate or causing breast tissue growth is what makes SARMs promising.
Here’s the critical legal issue: SARMs are not approved for human consumption. The FDA considers them unapproved new drugs, and selling them for human use violates federal law. In 2023, the FDA issued a warning letter to a supplement seller offering Ostarine and Ligandrol, stating the agency had “safety concerns about products containing SARMs, including possible life-threatening reactions and the potential to increase the risk of heart attack and stroke.” The seller was ultimately convicted of a felony for introducing unapproved drugs into interstate commerce. Despite this, SARMs are still widely sold online labeled “for research purposes only,” a loophole the FDA has explicitly rejected when evidence shows the products are marketed for human use.
Ecdysterone and Turkesterone
Ecdysteroids are compounds found naturally in plants and insects. Ecdysterone (also called 20-hydroxyecdysone) and turkesterone are the two most popular in supplement form. They work through a completely different pathway than steroids or SARMs. Rather than binding to the androgen receptor, they appear to enhance protein synthesis through other signaling mechanisms.
Lab studies show ecdysteroids increased protein synthesis by up to 20% in muscle cell cultures. In a human trial, 46 young men were split into groups receiving either 200 mg of ecdysterone, 800 mg, or a placebo. The ecdysterone groups gained more body weight and muscle mass and showed increased power and strength compared to placebo. These results are real but far less dramatic than what anabolic steroids produce.
One reason ecdysteroids get attention is their safety profile. Oral anabolic steroids are chemically modified to survive passing through the liver, and that modification makes them toxic to liver tissue. Steroid users commonly show elevated liver enzymes, cholestatic syndrome, vascular injury, and significant disruptions to cholesterol levels. Some of these effects can be life-threatening. Ecdysteroids have not shown comparable organ toxicity in human studies, which is part of their appeal for people who want a performance edge without liver damage.
For competitive athletes, ecdysterone currently sits on WADA’s 2025 Monitoring Program, meaning the agency is tracking its use in sport but has not banned it. Turkesterone is not explicitly named on either the monitoring or prohibited lists. That status could change if monitoring data shows widespread use or significant performance effects.
Testosterone-Boosting Herbs
If your goal is to raise your body’s own testosterone production rather than introduce an external anabolic compound, certain herbal supplements have clinical backing. Tongkat ali (Eurycoma longifolia) is the most studied. In a trial of 64 moderately stressed adults, 200 mg per day for four weeks increased salivary testosterone by 37% compared to placebo while reducing cortisol by 16%. A separate trial in endurance cyclists found testosterone levels 16% higher in the supplemented group. The combination of higher testosterone and lower cortisol shifts the hormonal environment toward muscle building and away from muscle breakdown.
Ashwagandha (Withania somnifera) has shown similar effects in multiple trials, with dosages typically ranging from 300 to 600 mg of a root extract. Studies have reported increases in testosterone alongside improvements in strength, muscle size, and exercise recovery. Neither herb will produce testosterone levels anywhere near what an exogenous steroid cycle delivers, but for someone whose levels are suboptimal due to stress, poor sleep, or aging, the bump can be meaningful enough to notice in the gym.
Creatine: The Proven Performer
Creatine monohydrate isn’t marketed as a steroid alternative, but it’s the single most evidence-backed legal supplement for increasing strength and lean mass. It works by increasing your muscles’ stores of phosphocreatine, which lets you produce more energy during short, intense efforts like lifting weights. The result is more reps at a given weight, which over weeks and months translates into greater muscle growth.
Typical gains from creatine supplementation are 5 to 10% improvements in strength and 2 to 4 pounds of additional lean mass over the first few weeks (partly water retained in muscle tissue, partly genuine hypertrophy over longer periods). It’s not flashy compared to steroids, but the effect is consistent, well-replicated, and carries virtually no health risk at standard doses of 3 to 5 grams per day.
Compounds That May Block Muscle-Limiting Signals
Your body produces a protein called myostatin that acts as a brake on muscle growth. Blocking it, in theory, would let muscles grow larger than they otherwise could. Quercetin, a flavonoid found in onions, apples, and berries, has shown the ability to inhibit myostatin in laboratory studies. Cell culture experiments demonstrated that quercetin supplementation promoted thicker, longer muscle fibers and increased the expression of genes involved in muscle development.
The gap between lab results and real-world muscle gains is significant here. No human trials have confirmed that oral quercetin supplementation meaningfully inhibits myostatin or produces visible hypertrophy. It’s a compound worth watching, but not one to rely on for steroid-like results today.
Natural Anti-Inflammatory Alternatives
Some people searching for steroid alternatives are thinking about corticosteroids like prednisone rather than anabolic steroids. For inflammation, curcumin (the active compound in turmeric) and boswellia (frankincense resin) have the strongest evidence. A few studies found curcumin alone was as effective as the prescription anti-inflammatory diclofenac for arthritis pain, with better tolerability. Boswellia, typically taken as 250 to 500 mg of an extract two to three times daily, has shown the ability to reduce inflammation, ease pain, and slow cartilage loss. Combining the two may increase potency.
These won’t replace high-dose corticosteroids for severe autoimmune flares or acute inflammation, but for chronic, low-grade inflammatory conditions, they offer a legitimate option with fewer side effects than long-term steroid use.
What Realistic Results Look Like
A reasonable legal stack for someone chasing steroid-like results might combine creatine for direct performance enhancement, a testosterone-supporting herb like tongkat ali or ashwagandha, and ecdysterone for its modest anabolic effect. Some formulations also include betaine and dendrobium extract, though these have thinner evidence.
The honest reality is that no legal option replicates what anabolic steroids do. Steroids can add 10 to 20 pounds of muscle in a single cycle. The best legal alternatives, combined, might add a few extra pounds of lean mass over several months compared to training alone. The trade-off is that you avoid liver toxicity, hormonal shutdown, cardiovascular damage, and legal risk. For most people, that’s a trade worth making. Also be cautious with over-the-counter supplements marketed aggressively as “legal steroids.” The FDA has found that some of these products are contaminated with actual anabolic steroids, which means you could unknowingly be taking the very compounds you were trying to avoid, along with all their health and legal consequences.