Table of ContentsView AllTable of ContentsUses of HMBSide EffectsPrecautionsDosageToxicityInteractionsHow to StoreSimilar SupplementsSources & What to Look For
Table of ContentsView All
View All
Table of Contents
Uses of HMB
Side Effects
Precautions
Dosage
Toxicity
Interactions
How to Store
Similar Supplements
Sources & What to Look For
For these reasons, athletes and those looking to improve muscle mass frequently use it in supplement form.It’s also available in certain foods and is generally regarded as safe for use.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
HMB is a popular supplement among exercise enthusiasts and is commonly used toenhance muscle strength and endurance. There is some scientific evidence that HMB may improve certain parameters of physical fitness due to its perceived ability to increase protein synthesis and decrease muscle damage.
There is also interest in using HMB in people 65 and older. Research shows that HMB may prevent muscle wasting, a typical part ofaging.
Muscle Strength
Studies have suggested that HMB supplementation may be able to enhance muscle strength and growth (hypertrophy) in a wide range of people, including athletes and older adults.
We’ve learned from research that HMB improves the integrity of muscle cells and reduces the breakdown ofproteins, which are vital to muscle health.
According to a meta-analysis, HMB supplementation has been found to increase muscle strength and power output when combined with resistance training, Using HMB may also increase lean body mass.
However, HMB may not be effective for everyone.
A different review found that HMB is most useful for those who partake in intense strength exercises. HMB may also be particularly effective for people who have experienced muscle loss orweaknessdue to aging or certain health conditions. This may be due to HMB’s ability to suppressproteolysis(protein degradation) and increase protein synthesis.
However, HMB may be less effective in strength-trained athletes who have adapted to their exercises.
It’s important to note, though, that not all studies on HMB have found the supplement to affect muscle strength positively.
Researchers from another review could not find a correlation between HMB supplementation and significant increases in muscle strength. However, the review only looked at studies of adults between 18 and 45 years old.
Regardless, research should continue on HMB and its role in muscle strength.
Muscle Damage
Along with supporting muscle strength, studies have shown that HMB may aid recovery, particularly when it comes to muscle damage. Muscle damage is a common occurrence of various types of exercise.
More research may be needed to draw conclusions on if and how HMB decreases muscle damage and improves overall muscle recovery.
Aerobic Endurance
Some evidence supports the use of HMB for better endurance. Although, research results on this topic are mixed.
A small study performed on rowers found that HMB was superior to placebo in increasingaerobic capacity. The study took place during 12 weeks of rowing training. Rowers who used HMB were also found to have less fat mass at the end of the study.
HMB may also improve endurance in older adults.
In a study on healthy women over the age of 65, participants received either HMB or a placebo over the course of eight weeks. Throughout the study, the women completed various physical tests, including handgrip strength and endurance. It was concluded that supplementing with HMB significantly improved handgrip endurance compared to a placebo.
Despite these positive results, further research is necessary to strengthen the claims that HMB improves endurance, especially since many studies have shown opposing results.
Aging
Aging can come with various changes, including frailty, muscle weakness, and challenges when recovering from illnesses and diseases. Some research suggests that HMB supplementation may improve these and other aspects of aging.
In some studies, HMB has been shown to increase muscle strength in the extremities (arms and legs) of older populations. These improvements in strength may reduce the risk offalls, fractures, and muscle-related disorders.
According to one review, prolonged use of HMB has been associated with decreased rates of age-related muscle loss and improved muscle quality in older adults. HMB may also help prevent severe muscle loss that may occur with bed rest. There is also interest in using HMB to preserve cognitive function and bone health in older adults.
Combining HMB supplementation with resistance training is believed to improve outcomes for older adults even more. However, according to one review, research has yet to prove this theory. There also is not enough research yet on HMB’s potential role in other aspects of aging, like cognitive impairment and limited mobility.
As with other uses of HMB, more research is warranted.
What Are the Side Effects of HMB?
Using supplements like HMB comes with a risk of side effects.
HMB is considered safe for most people, and few side effects have been reported in the literature. In fact, many animal and human studies have reported no side effects or adverse events related to using HMB.
There is some concern that HMB supplementation may lead to a protein imbalance. In theory, such an imbalance may cause other tissues not to get the amino acids they need. However, such effects have not been proven.
Despite its apparent safety profile, HMB may cause side effects in some people. Play it safe and use HMB only as directed, never take more than you should, and work with a healthcare provider to find a proper dosage.
HMB is considered safe for most people to use, but some should take precautions.
At this time, there isn’t strong evidence supporting the use of HMB duringpregnancyorbreastfeeding. If pregnant or breastfeeding, talk with a healthcare provider before using HMB. It may be best to avoid it altogether.
There is still much to learn about HMB, particularly its safety and whether certain people should avoid using it. It’s recommended to talk with a healthcare provider before using HMB if you have any medical conditions or take prescription medications. A healthcare provider can help you determine if HMB is safe for you.
Dosage: How Much HMB Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
HMBdosagecan vary and may depend on your age, reason for use, and other factors.
Studies have typically used doses ranging from 1 gram (g) per day to 3 g per day.Additionally, some studies have safely used doses of up to 6 g of HMB per day.These doses have been used in various studies, including those on physical performance, muscle mass, and muscle loss.
For muscle mass and function, many manufacturers recommend a dose of 3 g of HMB per day.
There is inconsistent information regarding how long you should use HMB. You may need to use HMB for at least two weeks to see potential effects.Although, participants in some studies have used HMB for as long as 24 weeks or more.
What Happens If I Take Too Much HMB?
You may be more likely to experience side effects if you take too much HMB. However, no reports of toxicity, overdose, or other adverse events linked to using too much HMB have been recorded.
Regardless, it’s important to use HMB only as directed. Just because side effects and adverse events are minimal for HMB does not mean they’re not possible.
It’s vital that you always follow HMB dosage guidelines and never take more than you should.
Some supplements interact negatively with certain medications, supplements, herbs, or foods. This may lead to a supplement or medication not working properly.
There are no documented interactions for HMB. However, interactions may still exist. More research is needed on HMB to determine if it interacts with anything.
To be safe, talk with a healthcare provider before starting HMB if you use other supplements or herbs or take any medications.
How to Store HMB
Store HMB supplements in a cool, dry place and keep them directly out of direct sunlight. It’s important that supplements never get overly hot or cold. You do not need to store HMB in the refrigerator.
Store HMB supplements in their original packaging, making sure the container is air-tight. Keep HMB out of the reach of pets and small children, who may accidentally ingest too much of it. And discard HMB once it reaches its expiration date, which is typically listed on the bottle or packaging. Supplements may lose their potency once they expire.
Other supplements may work similarly to HMB. These include:
It may not be safe to use more than one supplement at a time for the same purpose. Talk with a healthcare provider about which supplement is best for you.
Sources of HMB & What to Look For
HMB can be found in both foods and supplements. Remember that your body makes HMB from leucine, and you can typically get plenty of additional HMB from a regular diet.
Some people choose to use HMB supplements for their potential benefits. A healthcare provider may also recommend HMB supplements for various reasons.
Food Sources of HMB
You can obtain HMB from a few foods. Your body can also make HMB from leucine, which can also be found in foods.
Foods like grapefruit, alfalfa, and catfish are said to contain HMB. However, these foods may only contain very small amounts of HMB.
Leucine is a part of most proteins and is more easily found in foods than HMB. Leucine is present in animal products in higher amounts than plant-based foods. You can find leucine in:
HMB Supplements
HMB supplements come in many forms, including capsules, powders, tablets, and soft gels. You can purchase these online, in certain grocery or retail stores, and in various supplement shops.
For the most part, HMB supplements are naturallygluten-freeandvegan. Some products may also be organic. It’s important to note that HMB capsules made fromgelatinare not vegan.
Is HMB a steroid?No. HMB is not a steroid. It is also not considered a performance-enhancing drug.Instead, HMB is a naturally produced substance that may act as an ergogenic aid. Ergogenic aids are substances, devices, or techniques that enhance athletic performance.
Is HMB a steroid?
No. HMB is not a steroid. It is also not considered a performance-enhancing drug.Instead, HMB is a naturally produced substance that may act as an ergogenic aid. Ergogenic aids are substances, devices, or techniques that enhance athletic performance.
No. HMB is not a steroid. It is also not considered a performance-enhancing drug.
Instead, HMB is a naturally produced substance that may act as an ergogenic aid. Ergogenic aids are substances, devices, or techniques that enhance athletic performance.
Summary
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kaczka P, Michalczyk MM, Jastrząb R, Gawelczyk M, Kubicka K.Mechanism of action and the effect of beta-hydroxy-beta-methylbutyrate (HMB) supplementation on different types of physical performance - a systematic review.J Hum Kinet. 2019;68:211-222. doi:10.2478/hukin-2019-0070
Courel-Ibáñez J, Vetrovsky T, Dadova K, Pallarés JG, Steffl M.Health benefits of β-Hydroxy-β-Methylbutyrate (HMB) supplementation in addition to physical exercise in older adults: a systematic review with meta-analysis.Nutrients. 2019;11(9):2082. doi:10.3390/nu11092082
Holeček M.Beta-hydroxy-beta-methylbutyrate supplementation and skeletal muscle in healthy and muscle-wasting conditions.J Cachexia Sarcopenia Muscle. 2017;8(4):529-541. doi:10.1002/jcsm.12208
Engelen MPKJ, Deutz NEP.Is β-hydroxy β-methylbutyrate an effective anabolic agent to improve outcome in older diseased populations?.Curr Opin Clin Nutr Metab Care. 2018;21(3):207-213. doi:10.1097/MCO.0000000000000459
Jakubowski JS, Nunes EA, Teixeira FJ, et al.Supplementation with the leucine metabolite β-hydroxy-β-methylbutyrate (HMB) does not improve resistance exercise-induced changes in body composition or strength in young subjects: A systematic review and meta-analysis.Nutrients. 2020;12(5):1523. doi:10.3390/nu12051523
Durkalec-Michalski K, Jeszka J, Podgórski T.The effect of a 12-week beta-hydroxy-beta-methylbutyrate (HMB) supplementation on highly-trained combat sports athletes: A randomised, double-blind, placebo-controlled crossover study.Nutrients. 2017;9(7):753. doi:10.3390/nu9070753
Kim D, Kim J.Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review.Phys Act Nutr. 2022;26(4):41-45. doi:10.20463/pan.2022.0023
Durkalec-Michalski K, Jeszka J.The efficacy of a β-hydroxy-β-methylbutyrate supplementation on physical capacity, body composition and biochemical markers in elite rowers: a randomised, double-blind, placebo-controlled crossover study.J Int Soc Sports Nutr. 2015;12:31. doi:10.1186/s12970-015-0092-9
Berton L, Bano G, Carraro S, et al.Effect of oral beta-hydroxy-beta-methylbutyrate (Hmb) supplementation on physical performance in healthy old women over 65 years: an open label randomized controlled trial.PloS one. 2015;10(11):e0141757. doi:10.1371/journal.pone.0141757
Lin Z, Zhao A, He J.Effect of β-hydroxy-β-methylbutyrate (HMB) on the muscle strength in the elderly population: a meta-analysis.Front Nutr. 2022;9:914866. doi:10.3389/fnut.2022.914866
Wilson JM, Fitschen PJ, Campbell B, et al.International society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB).J Int Soc Sports Nutr. 2013;10(1):6. doi:10.1186/1550-2783-10-6
Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: A scoping review of randomized clinical trials from 2012 to 2021.Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255
Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H.Oral branched-chain amino acids supplementation in athletes: a systematic review.Nutrients. 2022;14(19):4002. doi:10.3390/nu14194002
Camargo LDR, Doneda D, Oliveira VR.Whey protein ingestion in elderly diet and the association with physical, performance and clinical outcomes.Exp Gerontol. 2020;137:110936. doi:10.1016/j.exger.2020.110936
Kim J.Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009
Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, et al.Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study.J Int Soc Sports Nutr. 2018;15:19. doi:10.1186/s12970-018-0224-0
Rondanelli M, Nichetti M, Peroni G, et al.Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: practical advice.Front Nutr. 2021;7:622391. doi:10.3389/fnut.2020.622391
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
