HMB
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HMB. Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.
How it works. Inhibits ubiquitin-proteasome pathway and supports membrane cholesterol synthesis.
What the research supports. 2 graded claims. Strongest: Preserves LBM in elderly and during bed rest (moderate).
How much to take. Typical dose: 3 g/d (1 g × 3).
Side effects and interactions. 1 medication interaction listed. Serious: Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing.
Stacking. Pairs well with Creatine monohydrate, Whey or EAAs.
Common forms. Available as HMB calcium, HMB free acid.
Key studies. 9 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried HMB. Anecdotes are not medical advice.
HMB. Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.
What it is
Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.
Also called
Food sources
Goals
How it works
Inhibits ubiquitin-proteasome pathway and supports membrane cholesterol synthesis.
Pathways
- Protein breakdown ↓
Effects
- ↓Muscle protein breakdown decreases
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common 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
Serious
- Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing
Medication interactions
Always disclose HMB use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- Creatine monohydrateFoundational support for strength, power, and lean mass.
- Whey or EAAsProvides amino acid substrate for muscle protein synthesis.
Common forms
- HMB calcium
- HMB free acid
Key studies
9 studies cited in total.
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.
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.
Opens current human and preclinical literature matching HMB and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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