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evidence · mechanism · dose
Supplements/Compound

HMB

aka β-Hydroxy β-methylbutyrate

Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.

Muscle GrowthRecovery Optimization

Overview

Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.

Natural sources
  • Trace in catfish, citrus
Common forms
  • HMB calcium
  • HMB free acid

Mechanism of action

Inhibits ubiquitin-proteasome pathway and supports membrane cholesterol synthesis.

Pathways
  • · Protein breakdown ↓

Effects on the body

Decreases
Muscle protein breakdown

Organ system effects

Skeletal Muscle

Best evidence in elderly / untrained / catabolic states.

Evidence-based benefits

Preserves LBM in elderly and during bed rest

Moderate evidence

Limited benefit in trained individuals

Limited evidence

Potential side effects

Common
    Rare
      Serious

        Drug interactions

        No notable interactions reported.

        Supplement interactions

        Pairs well with

        None listed.

        Avoid combining with

        No specific avoidances listed.

        Dosing & bioavailability

        Typical dose
        3 g/d (1 g × 3)

        Where to buy

        Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

        Compound
        HMB
        Amazon
        Wide selection · fast shipping
        Compound
        HMB
        iHerb
        Global delivery · curated brands
        Compound
        HMB
        Thorne
        Practitioner-grade · NSF tested

        Scientific evidence (9)

        Systematic reviewJ Int Soc Sports Nutr · 2013

        HMB on muscle damage and recovery

        Wilson JM, et al.

        ISSN review of HMB.

        Key findings

        Reduced muscle damage; modest hypertrophy in trained subjects.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — Preserves LBM in elderly and during bed rest

        Live PubMed search

        Live results for "HMB Preserves LBM in elderly and during bed rest" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "Preserves LBM in elderly and during bed rest". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — Limited benefit in trained individuals

        Live PubMed search

        Live results for "HMB Limited benefit in trained individuals" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "Limited benefit in trained individuals". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — randomized controlled trial

        Live PubMed search

        Live results for "HMB randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — meta-analysis

        Live PubMed search

        Live results for "HMB meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — pharmacokinetics

        Live PubMed search

        Live results for "HMB pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — safety adverse events

        Live PubMed search

        Live results for "HMB safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewPubMed (NLM) · 1970

        PubMed: HMB — dose response

        Live PubMed search

        Live results for "HMB dose response" across the PubMed/MEDLINE peer-reviewed index.

        Key findings

        Opens current human and preclinical literature matching HMB and "dose response". Filter by RCT, meta-analysis, or year on the results page.

        Open study
        Systematic reviewGoogle Scholar · 1970

        Google Scholar: HMB — clinical evidence

        Live Scholar search

        Cross-database citation index for HMB as it relates to "clinical evidence".

        Key findings

        Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

        Open study
        Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.