HMB (Beta-Hydroxy Beta-Methylbutyrate)

Also known as: β-hydroxy β-methylbutyrate, HMB-Ca, HMB-FA

Grade B — Moderate Evidenceamino acid metaboliteperformance

Recommended Dosage

3–3 g

Split into 3 doses (1g with each meal). Pre-workout dose for acute performance.

Leucine metabolite that preserves lean mass and reduces muscle damage. Best for elderly, untrained, or during caloric restriction.

💪Muscle & Recovery
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

CreatineLow

Synergistic combination; both studied together positively

⚠️ Important Notes

  • Most benefit in untrained, elderly, or catabolic patients
  • Modest effect size in trained athletes
  • HMB-FA (free acid) faster absorption than HMB-Ca

Clinical Evidence (3 studies)

First HMB RCT: lean mass and muscle damage

Nissen S et al. (1996) — J Appl Physiol

3g/day increased lean mass and reduced muscle damage in resistance training

View on PubMed

HMB improved muscle mass in clinical conditions

Bear DE et al. (2019) — Clin Nutr

Meta-analysis: improved muscle mass and physical function

View on PubMed

Creatine + HMB in older adults

Candow DG et al. (2021) — Nutrients

Meta-analysis: synergistic combination effects

View on PubMed

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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