What is HMB? What Are Its Benefits and Side Effects?
HMB (Beta-hydroxy beta-methylbutyrate) is a key metabolite derived from the essential amino acid leucine. Under normal conditions, approximately 5% of the body's leucine is converted into HMB.
Our liver can produce HMB in amounts ranging from 0.2 to 0.4g per day, depending on dietary leucine intake.
HMB has gained significant attention in the health and fitness industry due to its numerous superior benefits. Below are the most notable advantages:
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Muscle Enhancement and Protection: HMB promotes muscle growth by stimulating the mTOR signaling pathway.
- Support for Recovery and Training Adaptation: Supplementing with HMB helps the body adapt more quickly to high-intensity exercise, especially during the initial stages.
- Dual Benefits for the Elderly: Beyond maintaining physical strength and functional independence, HMB shows potential in protecting cognitive health.
- Safe and Synergistic: HMB is highly safe at a dosage of 3g/day and can be optimized when paired with Vitamin D3 (to enhance muscle strength) or Creatine (to reduce cortisol stress and support recovery).
What are the Benefits of HMB?
Benefits for Muscle Growth
HMB is a vital supplement in managing sarcopenia (age-related muscle loss). Supplementing with HMB offers significant benefits, especially in promoting muscle growth.
It achieves this by inhibiting the breakdown of proteins in muscles, which is essential for muscle development and maintenance.
But how does exactly HMB benefit for muscles, this video will answer this question:
A study involving over 15 elderly men asserts that combining HMB with Arginine and Glutamine improves muscle function for men undergoing ADT for prostate cancer without causing significant side effects. [11]
In a trial involving 41 male volunteers, those supplemented with HMB experienced a rapid and sustained increase in muscle mass [5]. The muscle-enhancing effects of HMB can be attributed to its ability to stimulate the mTOR signaling pathway and growth hormones [3, 6].
Therefore, incorporating HMB into your nutrition regimen can benefit individuals seeking to enhance muscle mass and improve overall physical performance.
Reduce Muscle Breakdown
HMB has demonstrated a significant impact on reducing muscle breakdown. In a clinical trial involving 15 cancer patients, HMB showed a marked reduction in muscle atrophy by inhibiting the ubiquitin-proteasome system. This protein degradation process is directly linked to muscle wasting [6].
The effect of HMB on muscle atrophy caused by cancer is also supported. In a study conducted on mice with breast cancer, HMB was observed to reduce inflammatory signals in cancer cells, reduce muscle atrophy, and provide protection against weakness [12].
This protective effect of HMB provides a valuable resource for individuals at risk of muscle wasting due to various conditions, including aging, prolonged bed rest, or certain diseases.
By supplementing with HMB, it may be possible to slow down muscle degradation, thereby maintaining muscle health and physical function.
Improve Exercise Adaptations
During the initial phase of high-intensity training, the supplementation of HMB can enhance the body's adaptive response.
According to a study, untrained individuals who took HMB as a supplement significantly enhanced their ability to adapt to intense exercise [9].
Nevertheless, it is essential to highlight that this effect diminishes after approximately six weeks of training. This suggests that the influence of HMB on exercise adaptation is most significant during the initial phases of a new training program.
Incorporating HMB into the diet can accelerate and enhance adapting to increased physical demands for those starting or intensifying their fitness journey.
You may also like: What Are the Benefits of HMB for Bodybuilding?
Physical Exercise in Older Adults
Physical exercise helps improve the health and well-being of older adults, serving as a crucial component in maintaining their overall vitality and quality of life.
Although HMB is widely known for its involvement in muscle development, its primary benefit extends beyond enhancing muscle growth in this age group.
Research suggests that when combined with physical exercise, HMB supplementation may have a minimal effect on muscle mass in older adults compared to exercise alone [2, 9].
In addition, this activity has shown promise in limiting Alzheimer's disease. By supporting cognitive function and reducing inflammation, HMB may limit Alzheimer's and other age-related cognitive disorders. [2].
Seniors should consider incorporating additional HMB intake, not only to maintain muscle but also for the significant cognitive health benefits it provides.
May Combating Aging
As people grow older, an inherent decrease in muscle strength occurs, which causes a loss of independence and the development of frailty among older adults.
By promoting muscle development and preventing muscle atrophy, HMB has the potential to support physical function and independence in this specific population [7].
Furthermore, recent studies indicate that HMB has the potential to promote cognitive well-being in older individuals, potentially mitigating cognitive decline and the onset of Alzheimer's disease [2].
Supplementing with HMB can play a dual role in preserving physical fitness and cognitive function as we age.
Other Benefits
Emerging studies have begun to reveal less commonly known benefits of HMB that extend beyond its well-established muscle-promoting effects.
- Research suggests that HMB supplementation may significantly aid in reducing inflammation and facilitating muscle recovery post-injury [1]. This is beneficial for athletes or individuals undergoing rehabilitation from musculoskeletal injuries.
- HMB supports weight management by potentially influencing the body's antioxidant system and contributing to weight loss. Emerging research indicates that HMB could play a crucial role in obesity management. These findings suggest promising avenues for developing novel strategies to address obesity and associated health complications.
- HMB shows promise in cardiovascular health, as studies indicate it can minimize the risk of cardiovascular diseases [1].
Despite these promising findings, it is essential to note that further research is required to validate and understand these benefits fully.
Read more: 7 Best HMB and Vitamin D3 Supplements for Muscle Growth
What Are the Side Effects of HMB?
HMB is generally considered safe with very few reported side effects when taken at standard dosages (3 grams per day or less).
Studies indicate that it does not significantly elevate liver enzymes, cholesterol levels, or cause gastrointestinal distress beyond what is observed with a placebo [9].
Although rare, potential side effects of HMB include stomach discomfort, nausea, or constipation, especially at higher doses. However, no serious adverse effects have been consistently documented in human trials, making it one of the most well-tolerated supplements for muscle preservation.
Some individuals have reported minor side effects, including discomfort in the skin, mouth, or limbs after supplementation.*
Nevertheless, these effects are typically rare and mild. As with any supplement, it is important to remember that reactions can vary from person to person.*
How Much HMB Should YouTaketo beSafe?
Maintenance Dose (Daily): 3g per day
Standard Dose: divided into 3 doses, each 1g (e.g., taken with meals). Effective in increasing muscle mass, strength, and function in people over 50 years old (Li et al., 2025).
Note: Well-tolerated; recommended as a good starting point.
Experimental Dose (Short-Term): 6g per day
Higher Dose: Less common; sometimes tested for acute or intense needs such as recovery, but lacks strong comparative trials to demonstrate superiority (Kim & Kim, 2022).
Note: Generally safe but unnecessary for most people; higher cost without evidence of additional benefits.
Theoptimal daily HMB supplement intake of 3g will maximizes its effects for most individuals.
How to Take HMB to Maximum Effectiveness
HMB can be consumed in two primary forms: capsules or powder.
- If choosing HMB capsules, they can be ingested directly, ideally with a glass of filtered water, to facilitate easier swallowing.
- If you prefer HMB in powder form, it can be mixed with sufficient filtered water or a sports drink.
The optimal time for HMB intake varies among individuals, but many users have reported the best results when consuming HMB within an hour before exercise.
Regardless of the method of ingestion, it is essential to carefully follow the manufacturer's instructions regarding quantity and timing to achieve the maximum benefits of HMB supplementation.
Who Should and Shouldn't Take HMB?
HMB is highly beneficial for people involved in high-intensity workouts or those who want to improve their muscle strength and endurance.
It is beneficial for older adults, as it maintains muscle mass and contributes significantly to cognitive health, potentially limiting cognitive decline and the onset of Alzheimer's disease.
HMB is also suitable for individuals experiencing excessive muscle fatigue, patients with conditions related to muscle atrophy, and those looking to reduce the risk of weight-related health issues.
HMB is generally perceived as having no significant side effects, making it suitable for almost anyone.
Despite being generally safe with minimal side effects, individuals with specific allergies or underlying health conditions should get advice from a healthcare provider before starting HMB supplementation.
Learn more: HMB Hair Loss Effects: Does It Increase Or Inhibit Hair Growth?
Mixing HMB With Other Supplements
HMB doesn't have to be taken alone; it's possible to combine it with other supplements to enhance its effects, for example, potentially:
- The combination of HMB with vitamin D3 has increased muscle strength and physical functions in older adults, even without an exercise program [7].
- Another interesting combination is HMB with creatine. A study suggests that combining HMB and creatine has the potential to reduce cortisol levels more effectively than using these two nutrients separately. This will help individuals decrease stress when taking this combination [4].
However, getting advice from a healthcare provider before starting any new nutrient supplementation is crucial, especially if it involves mixing various supplements. This ensures the combination is safe and suitable for your health needs.
Is HMB Better Than Creatine?
|
Aspect |
Creatine (Monohydrate) |
HMB (β-Hydroxy β-Methylbutyrate) |
|
Primary Benefits |
Boosts strength, power, anaerobic performance, and muscle mass via ATP energy (Jaramillo et al., 2023). |
Reduces exercise-induced muscle damage, aids recovery; modest strength gains (Kim & Kim, 2022). |
|
Muscle Building |
Superior for hypertrophy and fat-free mass increases with training [15] |
Less effective alone; better for preserving mass during overreaching [16] |
|
Strength/Power |
Strong evidence for lifts like bench/squat; rapid gains [13] |
Improves strength in trained individuals, but slower than creatine [17]. |
|
Dosage/Typical Use |
3-5g daily maintenance after loading (Fernández-Landa et al., 2020) |
3g daily, split doses [15]. |
|
Side Effects |
Bloating, water retention; safe long-term (Eghbali et al., 2024). |
Rare GI issues; very safe [14] |
|
Cost/Availability |
Cheap, widely available. |
More expensive. |
|
Best For |
Strength athletes, bodybuilders. |
Endurance, recovery-focused training. |
Frequently Asked Questions
How Long Does It Take For HMB To Work?
HMB significantly impacts individuals without prior training, yielding noticeable results within 2-4 weeks. However, for those already engaged in activity, the timeframe for optimal effectiveness may extend to at least six weeks [9].
Can Women Take HMB?
Currently, there is an absence of adverse research findings or negative opinions concerning the usage of HMB by women. HMB is recognized as a safe supplement suitable for individuals of varying ages and genders [9].
Is HMB Safe For Diabetics?
According to user feedback, HMB supplementation does not affect glucose control in individuals with diabetes.
How Long Does HMB Stay In Your System?
Limited information exists regarding the duration of HMB in the human system. One study, among the few available, determined that HMB has an elimination half-life of approximately 2.5 hours and is fully metabolized within 9 hours of absorption [8].
Can HMB Cause Cancer?
Cancer patients who have lower muscle mass are at a higher risk of experiencing toxicity during treatment. On the other hand, HMB, renowned for its positive effects on muscle development and strength, is considered advantageous for cancer patients.
Does HMB Spike Insulin?
Based on anecdotal feedback, HMB has been shown to lower insulin levels in the bloodstream effectively. Always get advice from a healthcare provider before starting any new dietary supplementation.
Does HMB Raise Blood Pressure?
According to a study, the supplementation of HMB has been found to impact reducing blood pressure [8].
Should You Take HMB Everyday?
According to most studies, the optimal effectiveness is achieved by supplementing with 3g of HMB daily.
Is HMB Like A Steroid?
HMB, a metabolite derived from the amino acid leucine, occurs naturally in the human body, setting it apart from steroids. In light of user feedback, HMB is widely acknowledged to be more productive than steroids.
Does HMB Burn Fat?
In a trial, it was reported that HMB has the potential to burn fat and reduce body fat effectively. However, the effect of HMB in this regard is still a subject of considerable debate, highlighting the need for further research to gain a clearer understanding.
Is HMB Good For People Over 60?
HMB is significant for individuals over 60, as it is vital in improving strength and preventing age-related muscle loss. Its value lies in enhancing physical performance and maintaining muscle mass as we age.
Is HMB Safe For The Heart?
HMB has a proven safety record and helps prevent the risk of heart diseases and strokes, as demonstrated by numerous studies [1].
Conclusion
HMB supplementation offers numerous benefits for individuals of all ages, fitness levels, and health conditions. Its potential to enhance muscle strength, prevent muscle atrophy, reduce cortisol levels, and even aid in fat loss makes it a valuable addition to any wellness routine.
Additionally, benefits of HMB can be further amplified with other supplements such as vitamin D3 and creatine. You can significantly enhance your health and fitness journey by consistently incorporating HMB into your lifestyle and utilizing it intelligently.
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.References
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- [2] Courel-Ibáñez, Vetrovsky, Dadova, Pallarés, & Steffl. (2019). Health Benefits of β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Addition to Physical Exercise in Older Adults: A Systematic Review with Meta-Analysis. Nutrients, 11(9), 2082. https://doi.org/10.3390/nu11092082
- [3] Debasis , B., Chandan , K. S., & Sreejayan, N. (2019). Nutrition and Enhanced Sports Performance. Elsevier. https://doi.org/10.1016/c2017-0-00732-2
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- [5] Nissen, S. L., & Abumrad, N. N. (1997). Nutritional role of the leucine metabolite β-hydroxy β-methylbutyrate (HMB). The Journal of Nutritional Biochemistry, 8(6), 300–311. https://doi.org/10.1016/s0955-2863(97)00048-x
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- [11] Effect of β-hydroxy-β-methylbutyrate (HMB) on muscle strength in older men with prostate cancer (Pca) started on androgen deprivation therapy (ADT): Preliminary results of an open-label, randomized trial. | Journal of Clinical Oncology. (2018). Journal of Clinical Oncology. https://ascopubs.org/doi/abs/10.1200/JCO.2018.36.6_suppl.258
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- [13] Jaramillo, A. P., Jaramillo, L., Castells, J., Beltran, A., Garzon Mora, N., Torres, S., Barberan Parraga, G. C., Vallejo, M. P., & Santos, Y. (2023). Effectiveness of Creatine in Metabolic Performance: A Systematic Review and Meta-Analysis. Cureus. https://doi.org/10.7759/cureus.45282
- [14] Kim, D., & Kim, J. (2022). Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review. Physical Activity and Nutrition, 26(4), 041–045. https://doi.org/10.20463/pan.2022.0023
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- [18] Fernández-Landa, J., Fernández-Lázaro, D., Calleja-González, J., Caballero-García, A., Córdova Martínez, A., León-Guereño, P., & Mielgo-Ayuso, J. (2020). Effect of Ten Weeks of Creatine Monohydrate Plus HMB Supplementation on Athletic Performance Tests in Elite Male Endurance Athletes. Nutrients, 12(1), 193. https://doi.org/10.3390/nu12010193
- [19] Eghbali, E., Arazi, H., & Suzuki, K. (2024). Supplementing With Which Form of Creatine (Hydrochloride or Monohydrate) Alongside Resistance Training Can Have More Impacts on Anabolic/Catabolic Hormones, Strength and Body Composition? Physiological Research, 5/2024, 739–753. https://doi.org/10.33549/physiolres.935323
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