would you recommend choosing ram from this list or attempt flashing the bios, as I think there is a tweaker option in the new version of the bios.
Updating BIOS isn't something you can do on a whim. BIOS update, as such, is only viable when you know
for a fact that newer BIOS fixes the specific issue you have with your PC. (E.g if i want to use Kaby Lake CPU with my Z170 chipset MoBo, i need to update my MoBo BIOS.) If there are no issues, there is no reason, what-so-ever, to update BIOS. Just because you "can" update BIOS doesn't mean that you "have to". Or in other words: "If it ain't broke - don't fix it."
Most MoBos never get their BIOS updated and work fine until they are obsolete. Also, do note that when BIOS update would be interrupted for whatever reason (e.g power loss), your MoBo
will be bricked since PC won't run when MoBo has corrupt BIOS. And only fix is MoBo replacement. If lucky, you can roll back the BIOS update, if your MoBo has that feature.
That being said, would you risk it?
I wouldn't. Cheaper to buy compatible RAM, rather than new MoBo + transferring stuff over to new MoBo. MoBo replacement is the most tedious thing to do regarding PC hardware.
The ram specified as supported seems very basic, I just dont understand how a motherboard would not support all ddr4 at same speed
MoBo manufacturers take several RAM DIMMs and test them with their newly made MoBo, to see how the RAM fares. The results are put into the memory QVL (qualified vendors list).
ECS, regarding consumer grade MoBos, as of late, is actually one of the smaller now. Used to be, where ECS was big name in MoBo industry (e.g even i have ECS MoBo, in my old AMD build, full specs with pics in my sig). But ECS has never been flashy and making nice looking and appealing MoBos (e.g like MSI, Asus, Gigabyte are). Also, ECS has less manpower in their consumer MoBo department, which means that not that many RAM DIMMs are tested. ECS mainly focuses on the server aspect of the hardware (just like Supermicro, who is server exclusive).
With this, ECS consumer grade MoBos are simple and essentially barebones. Also, the RAM list in memory QVL is short. Far shorter compared to e.g MSI or Asus, who focuses on consumer grade MoBos.
As for your 2nd part of the argument, your MoBo does support all DDR4 RAMs in the same speeds. Namely in the JEDEC speeds of 2133 Mhz and 2666 Mhz. Since these are JEDEC standards. But 3200 Mhz is considered as overclock, thus, no guarantee must be given. If you want a guarantee - get the RAM from memory QVL, which ECS, themselves, have proved to be working at 3200 Mhz speeds.
Else-ways, you have 50:50 chance. You already got Corsair Vengeance RGB Pro, which isn't listed in memory QVL and which doesn't operate at 3200 Mhz. Do you want to play RAM lottery again? Or do you want a guarantee? Your call.