Overview
Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.
- Trace in catfish, citrus
- HMB calcium
- HMB free acid
Mechanism of action
Inhibits ubiquitin-proteasome pathway and supports membrane cholesterol synthesis.
- · Protein breakdown ↓
Effects on the body
Organ system effects
Best evidence in elderly / untrained / catabolic states.
Evidence-based benefits
Preserves LBM in elderly and during bed rest
Moderate evidenceLimited benefit in trained individuals
Limited evidencePotential side effects
- · HMB is generally well-tolerated at evidence-based doses
- · Mild GI discomfort (nausea, loose stools, or bloating) possible at higher intakes
- · Headache or transient fatigue reported by a small fraction of users
- · Allergic or hypersensitivity reaction (rash, itching, swelling)
- · Sleep disturbance if taken late in the day
- · Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing
Drug interactions
Supplement interactions
- Creatine monohydrateFoundational support for strength, power, and lean mass.
- Whey or EAAsProvides amino acid substrate for muscle protein synthesis.
No specific avoidances listed.
Dosing & bioavailability
Where to buy
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Third-party testedIndependently verified HMB — look for USP, NSF, or Informed Sport seals on the label for purity and dose accuracy.HMB third party tested NSF
CapsulesPre-measured HMB capsules — easiest for travel and consistent daily dosing without scoops or scales.HMB capsules
PowderBulk unflavored HMB powder — best cost-per-gram and flexible dosing for stacking or mixing into drinks.HMB powder unflavored
Best sellersMost-purchased HMB products on Amazon — a quick way to see what's reviewed widely before you commit.HMB best sellerScientific evidence9Show studiesHide studies
HMB on muscle damage and recovery
Wilson JM, et al.
ISSN review of HMB.
Reduced muscle damage; modest hypertrophy in trained subjects.
PubMed: HMB — Preserves LBM in elderly and during bed rest
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PubMed: HMB — Limited benefit in trained individuals
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PubMed: HMB — randomized controlled trial
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PubMed: HMB — meta-analysis
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PubMed: HMB — pharmacokinetics
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PubMed: HMB — safety adverse events
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PubMed: HMB — dose response
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Google Scholar: HMB — clinical evidence
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Cross-database citation index for HMB as it relates to "clinical evidence".
Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.