HMB Supplement: Impact on Testosterone & Cortisol Levels
This article will explore whether HMB increases testosterone and cortisol concentrations.
With the growing interest in the role of HMB in improving training performance and muscle recovery, understanding its effects on hormones such as testosterone and cortisol is crucial.
Let's delve into and consider the benefits of HMB through this article.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Natural Testosterone Enhancement: HMB positively impacts and boosts testosterone levels by stimulating the HPG axis and reducing protein breakdown (catabolism).
- Optimized Recovery: HMB significantly lowers the stress hormone (cortisol) during resistance training by minimizing muscle damage.
- Maximizing Results: To see visible changes in strength and muscle mass, users—especially athletes and bodybuilders—should maintain consistent HMB supplementation, ideally taken with meals or post-workout.
Does HMB Increase Testosterone?
Yes, HMB may increase testosterone.
A recent study shows that supplementing with HMB (a natural compound) has a positive and significant effect on testosterone levels in adults (Bideshki et al., 2025).
While other hormones like cortisol and GH have lower reliability, testosterone is ranked as "High Grade," meaning researchers are highly confident in the conclusion that HMB increases testosterone levels.
Mechanisms Through Which HMB Increases Testosterone
The study proposes several mechanisms by which HMB influences and raises testosterone levels [7]:
Effect on the HPG axis (Hypothalamic-Pituitary-Gonadal axis):
HMB may stimulate the Hypothalamic-Pituitary-Gonadal axis, increasing the release of LH (Luteinizing Hormone). LH, in turn, stimulates the testes to produce testosterone.
Reducing catabolism:
HMB inhibits the Ubiquitin-proteasome pathway, a protein degradation process in the body. This helps protect cellular structures and indirectly supports the function of anabolic hormones like testosterone.
Factors Affecting The Effectiveness of HMB In Increasing Testosterone
Analysis from a small group in the study found that the effectiveness of HMB in increasing testosterone is most notable when [7]:
-
Duration of use: Supplementation with HMB should last at least 8 weeks.
-
Timing of consumption: It is best to take HMB with meals or after workouts for optimal effectiveness.
-
Target group: HMB shows significant effects in both athletes and individuals engaged in strength training.
Does HMB Impact Cortisol Concentration?
HMB (Hydroxy-Methylbutyrate) may help reduce cortisol levels after resistance training, but it does not have a significant effect on aerobic or aerobic-anaerobic combined exercises.
However, it is important to note that research on the effects of HMB is still in development, and more studies are needed to better understand its mechanisms and effects [1].
|
Type of Exercise |
Effect of HMB on Cortisol |
|
Resistance Training |
HMB significantly reduces cortisol levels. Studies show a marked decrease in cortisol after training. |
|
Aerobic and Combined Aerobic-Anaerobic Training |
HMB does not have a significant effect on cortisol levels in these exercises. |
Explaining the Mechanism of HMB on Cortisol
Cortisol may decrease during resistance training due to HMB, possibly because HMB helps minimize muscle damage (muscle breakdown) during exercise [1].
When muscles are less damaged, the body does not need to elevate cortisol levels to recover the muscles, thus resulting in lower cortisol levels [1].
Benefits of HMB Effects on Testosterone and Cortisol for Human Health
The effects of HMB on testosterone and cortisol offer several benefits for human health. Below are some of the benefits:
Enhanced Strength and Muscle Mass
HMB has been shown to increase muscle mass in individuals aged 65 and older at high risk of muscle loss or malnutrition in old age. HMB supplementation may be beneficial in preventing muscle wasting due to bed rest or other factors (3).
Improved Training Performance
HMB helps increase testosterone levels, leading to improved endurance and muscle recovery.
This results in higher training performance and reduced risk of injury. When cortisol levels decrease, individuals training at higher intensities are less likely to experience fatigue and exhaustion.
However, some studies suggest insufficient evidence to prove that HMB supplementation in younger individuals improves strength and training performance (6).
Those considering HMB supplementation should approach it cautiously and consult with experts.
Explore other HMB's benefits in this video:
How to Use HMB to Increase Testosterone Effectively?
It's important to adhere to dosage and administration and understand its combination with other supplements or activities to maximize the effectiveness of using HMB to increase testosterone.
Regarding dosage, there isn't a fixed dose for a specific individual. However, research has shown that using HMB at a dosage of 3 grams combined with creatine has significantly improved strength and workout performance.
Some supplements that can be considered include Zinc, Vitamin D, Magnesium, DAA (D-aspartic acid), and Fenugreek. However, before using any combination, it's advisable to consult with a doctor or healthcare professional to ensure safety.
HMB can be taken in various forms, but powder and capsules are the easiest.
Powdered HMB is easily soluble and can be mixed with fruit juice or smoothies for quick absorption. Additionally, powdered form is often more cost-effective than capsules.
However, HMB in capsule form is convenient to carry and use. It also allows for better control of dosage.
Comparison Table: HMB Alone vs. HMB + Creatine Combination
Here is a general comparison table of HMB and HMB + Creatine [5]:
|
Outcome Measure |
HMB Alone |
HMB + Creatine Combination |
Evaluation of Combination |
|
Strength Performance |
Improves via increased muscle cross-sectional area and mTOR activation. |
Shows cumulative increases (some studies show superior results to isolated use). |
Additive effect: Works through distinct physiological pathways. |
|
Anaerobic Performance |
Supports muscle recovery and protein synthesis post-exercise. |
Significantly enhanced (improved peak power in anaerobic tests like RAST). |
Additive effect: CrM increases PCr stores while HMB aids protein signaling. |
|
Fat-Free Mass (FFM) |
Increases protein synthesis and reduces protein breakdown. |
Greater increases in FFM/Lean Body Mass observed after 4 weeks. |
Synergistic/Additive: Combines cell volumization (CrM) and protein synthesis (HMB). |
|
Fat Mass (FM) |
May reduce body fat by increasing fat oxidation. |
More effective reduction in FM compared to CrM alone or placebo. |
Positive impact: Better results for optimizing body composition. |
|
Muscle Damage (CK, LDH) |
Can decrease markers of muscle damage post-training. |
No additional benefit shown compared to isolated intake. |
No additive effect: Markers like CK and LDH remained unchanged. |
|
Hormone Status |
HMB alone may help reduce blood cortisol levels. |
No significant changes in testosterone or cortisol after 6 weeks. |
No additive effect: No evidence that the mixture further optimizes hormones. |
Conclusion
In conclusion, recent high-quality meta-analyses suggest that HMB can significantly support testosterone levels and manage cortisol, especially when combined with resistance training.
While it's not a 'magic pill', it serves as a powerful science-backed tool for hormonal optimization and muscle preservation
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
- [1] Zhao, L., & Mohammad, M. (2022). Testosterone and cortisol responses to ß‐hydroxy ß‐methylbutryate consumption and exercise: A meta‐analysis. Food Science and Nutrition, 10(9), 2815–2824. https://doi.org/10.1002/fsn3.2887
- [2] Gang, L. (2020). Effects of β-hydroxy β-methylbutryate (HMB) supplementation on testosterone and cortisol concentration of athletes: A systematic review and meta-analysis of randomized controlled trials. Authorea (Authorea). https://doi.org/10.22541/au.160218200.00176233/v1
- [3] Wu, H., Xia, Y., Jiang, J., Du, H., Guo, X., Liu, X., Li, C., Huang, G., & Niu, K. (2015). Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older adults: A systematic review and meta-analysis. Archives of Gerontology and Geriatrics, 61(2), 168–175. https://doi.org/10.1016/j.archger.2015.06.020
- [5] Julen Fernández-Landa, Calleja-González, J., Patxi León-Guereño, Caballero-García, A., Córdova, A., & Mielgo-Ayuso, J. (2019). Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. Nutrients, 11(10), 2528–2528. https://doi.org/10.3390/nu11102528
- [6] Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1). https://doi.org/10.1186/1743-7075-5-1
- [7] Bideshki, M. V., Sadeghi, B., Behzadi, M., Hannane Jozi, Hadi Eskandari Damaneh, & Rashidinejad, A. (2025). β-Hydroxy-β-methyl butyrate (HMB) supplementation elevates testosterone levels without significant changes to cortisol, IGF-1, or growth hormone in adults: a GRADE-assessed systematic review and meta-analysis of controlled trials. Frontiers in Nutrition, 12, 1582135–1582135. https://doi.org/10.3389/fnut.2025.1582135
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