side effects of HMB

What Are The Side Effects Of HMB? HMB’s Interaction And Safety

HMB is widely acclaimed for its remarkable muscle-building and recovery properties. However, before incorporating this supplement into your routine, it is crucial to understand the potential side effects of HMB. This article will delve into HMB’s short-term and long-term effects, including gastrointestinal discomfort, muscle cramping, and its potential impact on liver and kidney functions. Additionally, we will explore possible interactions, guide the safe consumption of HMB to mitigate these side effects and address frequently asked questions regarding HMB’s correlation with various health conditions.


Is HMB Safe?

HMB is generally safe for most people when taken in the recommended dosage of 3g per day.

Numerous trials have been conducted on a diverse range of individuals across different ages and genders, and no significant side effects have been reported.

However, it should be noted that the safety of HMB has not been extensively studied in pregnant women and children. Therefore, caution is advised for these specific groups. Always consult with a healthcare professional before beginning any new supplement regimen.

What Are Side Effects Of HMB?

Long-Term Side Effects Of HMB

Regarding the long-term side effects of HMB, evidence from various studies indicates a high level of safety associated with its extended use.

  • HMB was administered for three months in one trial involving 117 participants over 60. The results showed no adverse effects, while the muscle-related benefits of HMB were evident [2].
  • Another study monitored athletes who were supplemented with HMB for ten weeks, and again, no adverse effects were reported [3].

Short-Term Side Effects Of HMB

Gastrointestinal Discomfort

Gastrointestinal discomfort usually presents as mild stomach upset, particularly when individuals start incorporating HMB supplementation into their regimen. The feeling may be similar to a mild stomach ache or slight nausea.

However, it’s important to note that this discomfort typically decreases as the body becomes accustomed to HMB over time. Drinking plenty of water and taking HMB with meals can also help alleviate these initial side effects.

If the discomfort persists or becomes severe, it’s advisable to disrupt use and consult a healthcare professional.

Muscle Cramping

Muscle cramping occurs typically during workouts and may be due to an electrolyte imbalance or dehydration rather than the HMB itself.

To prevent such instances, consider mixing your HMB powder with a sports drink designed to replenish electrolytes and fluids. This can ensure adequate hydration and electrolyte balance during strenuous exercise, potentially mitigating the risk of muscle cramps.

Concerns Related To The Liver And Kidneys

There has been debate concerning HMB’s impact on liver and kidney function.

However, current scientific evidence does not explicitly suggest that HMB causes harm to these organs.

As with any supplement, users are encouraged to increase their HMB dosage gradually and consistently monitor their health, following professional advice.

Allergic Responses

Although uncommon, there have been reports of allergic reactions to HMB. These reactions usually present as skin irritations on the hands, arms, and mouth. If you experience these symptoms, it is advised to discontinue HMB supplementation immediately and seek professional healthcare advice.

Allergic responses side effect of hmb

Does HMB Interact With Medications?

While HMB has demonstrated substantial benefits, its interaction with other substances has yet to be widely studied. However, existing research provides some insights into potential synergistic relationships.

A combination of HMB and vitamin D3 has shown promising results by increasing muscle strength and physical functions in elderly adults, even those not engaged in any exercise program. This hints towards a potential interaction that could be beneficial for maintaining muscle health in senior populations [4].

Another study pointed out that the combination of HMB and Creatine reduced cortisol compared to using these two nutrients separately. This suggests a potential stress-reducing effect of this combination, although further research is needed to confirm these findings [3].

Consulting a healthcare professional before starting new supplement combinations is essential.

HMB and Vitamin D3

How To Take HMB Safely To Avoid Side Effects And Drug Interaction?

To ensure the safe intake of HMB and prevent potential side effects and drug interactions, it’s vital to follow some essential guidelines.

Start by gradually increasing your HMB dosage to allow your body to adapt. An abrupt increase might lead to unwanted side effects such as mild stomach discomfort or muscle cramps.

It’s also crucial to remain hydrated during workouts to prevent muscle cramps. One way to achieve this is to mix HMB powder with a sports drink, maintaining a healthy balance of electrolytes and fluids.

Moreover, taking HMB with meals can help prevent mild stomach discomfort when HMB is consumed on an empty stomach.

Lastly, remember to consult with your healthcare provider before starting HMB supplementation or combining it with other supplements to avoid potential drug interactions.


Is HMB Safe For Kidneys?

The potential impact of HMB consumption on kidney health is a significant concern. Nevertheless, gradually increasing consumption to mitigate possible adverse effects is generally considered safe.

Does HMB Cause Water Retention?

Based on user reports, there have been indications that HMB might lead to water retention and weight gain. However, it’s important to note that factors like exercise routines, diet, and other supplements could influence these effects. It is advisable to consult with a professional for guidance on the proper and effective use of HMB.

Does HMB Cause Bloating?

Supplementing HMB on an empty stomach may lead to bloating. To prevent this, it is advisable to take HMB with meals.

Does HMB Cause Constipation?

There have been reports of constipation associated with HMB supplementation. If you experience this, you should stop taking HMB and consult a healthcare professional for guidance.

Does HMB Affect Your Heart?

Numerous studies have revealed the potential of this practice in reducing the likelihood of heart disease and stroke [1].

Is HMB Bad For Blood Pressure?

HMB is renowned for its ability to lower blood pressure, offering potential protection against cardiovascular problems.


While HMB supplementation has been associated with some side effects, including gastrointestinal discomfort, muscle cramping, and potential allergic reactions, these occurrences are generally mild. Side effects of HMB can be managed with proper use and sufficient hydration. It is important to note that HMB has not been found to have significant detrimental effects on liver, kidney, or heart health. It may even have benefits such as reducing blood pressure. Like any supplement, it is crucial to use the appropriate dosage and monitor carefully to ensure safe use and maximize benefits.


[1] Arazi, H., Taati, B., & Suzuki, K. (2021). HMB Supplementation and Resistance Training: Current Overview on Inflammation, Oxidative Stress and Cardiovascular Risk Factors. Recent Research Advances in Biology Vol. 5, 155–168.
[2] Debasis , B., Chandan , K. S., & Sreejayan, N. (2019). Nutrition and Enhanced Sports Performance. Elsevier.
[3] Fernández-Landa, J., Fernández-Lázaro, D., Calleja-González, J., Caballero-García, A., Córdova, A., León-Guereño, P., & Mielgo-Ayuso, J. (2020). Long-Term Effect of Combination of Creatine Monohydrate Plus β-Hydroxy β-Methylbutyrate (HMB) on Exercise-Induced Muscle Damage and Anabolic/Catabolic Hormones in Elite Male Endurance Athletes. Biomolecules, 10(1), 140.
[4] Rathmacher, J., Pitchford, L., Khoo, P., Angus, H., Lang, J., Lowry, K., Ruby, C., Krajek, A., Fuller, J., & Sharp, R. (2020). Biological Sciences cite as. J Gerontol a Biol Sci Med Sci, 75(11), 2089–2097.
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Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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