What is Hydroxy-Methylbutyrate (HMB)?

Hydroxy-Methylbutyrate (HMB) is a bioactive metabolite of the amino acid leucine. It is produced in the body and found in small amounts in some foods.

What are the main benefits of HMB?

HMB is commonly used to support muscle preservation by reducing muscle protein breakdown. It may also modestly support strength, lean mass, and recovery, particularly in certain populations.

Who may benefit most from HMB supplementation?

People starting resistance training, those in calorie deficits, and older adults concerned about age-related muscle loss may benefit most. Effects can vary based on training status, diet, and overall health.

What is a typical HMB dosage?

A common supplemental dose is 3 g per day. Follow product directions and consider discussing use with a clinician if you have medical conditions or take medications.

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Hydroxy-
Methylbutyrate

Moderate study situation·7/10

A higher score indicates better study conditions, but not necessarily effectiveness.

A metabolite of leucine, HMB supports muscle preservation, strength, and recovery, especially in physically active and older adults.

Exercise Recovery Anti-Aging Muscle Repair Exercise Performance Muscle Gain

dose range

3–3 g

1 g, three times daily with meals

Consumption

Take HMB with meals for optimal absorption. Divide the total dose into 1 g servings, spaced throughout the day.

Not fat-soluble.

Best time

Dividing doses with main meals may improve retention and minimize gastrointestinal discomfort.

Description

Hydroxy-Methylbutyrate (HMB) is a bioactive compound derived from the amino acid leucine, naturally present in trace amounts in some foods and produced in the body. Its supplementation is widely used to aid muscle preservation and enhance physical performance.

benefits

Main effects with level of evidence

Moderate

Note on evidence

Multiple meta-analyses and RCTs support benefits for muscle preservation and strength, especially in physically active and elderly populations, but not all studies show consistent or large effects.

Muscle Preservation and Reduced Protein Breakdown

Moderate

HMB supplementation helps minimize muscle protein breakdown, particularly during periods of intensive exercise or caloric deficit.

Particularly relevant for: athletes · bodybuilders · older adults · people at risk of muscle loss

S2 · PMID:30009813 - Effects of HMB supplementation on muscle mass and strength S3 · PMID:16988909 - HMB supplementation and resistance training in humans S6 · Examine.com - Beta-hydroxy beta-methylbutyrate (HMB)

Enhanced Muscle Strength and Performance

Moderate

HMB modestly increases muscle strength and lean body mass, especially in individuals starting resistance training or those in catabolic states.

Particularly relevant for: athletes · bodybuilders · older adults

Support for Aging and Muscle Wasting (Sarcopenia)

Moderate

HMB supplementation can attenuate loss of muscle mass and function in older adults, improving physical function and reducing frailty risks.

Particularly relevant for: older adults · people with muscle wasting

S4 · PMID:28526312 - HMB supplementation in elderly adults S5 · NIH: National Center for Complementary and Integrative Health - HMB

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

HMB is generally well tolerated, but higher-risk groups should exercise caution.

warning notices

Mild gastrointestinal discomfort may occur in sensitive individuals.
Long-term high-dose use has not been extensively studied.
Avoid use if pregnant or breastfeeding due to insufficient safety data.
Individuals with liver or kidney disease should consult a healthcare provider before use.
Discontinue and consult a clinician if persistent gastrointestinal discomfort occurs.

Known interactions with medications

No major drug interactions have been consistently reported; clinical monitoring is still advised for those on medication.

Contraindications / special precautions

Pregnancy
Breastfeeding
Active liver disease
Active kidney disease

mechanisms of action

Brief explanations of how it works

Reduces Muscle Protein Breakdown

HMB inhibits proteolytic (muscle protein-degrading) pathways, particularly via modulation of the ubiquitin–proteasome system, helping preserve muscle tissue during stress.

S2 · PMID:30009813 - Effects of HMB supplementation on muscle mass and strength S3 · PMID:16988909 - HMB supplementation and resistance training in humans

Supports Muscle Protein Synthesis

HMB has been shown to upregulate markers of muscle protein synthesis, which may contribute to muscle mass and strength gain when combined with resistance training.

S3 · PMID:16988909 - HMB supplementation and resistance training in humans S6 · Examine.com - Beta-hydroxy beta-methylbutyrate (HMB)

Sources & References

Primary literature and reviews on which these statements are based

6 sources

WebMD - Beta-hydroxy beta-methylbutyrate (HMB)

PMID:30009813 - Effects of HMB supplementation on muscle mass and strength

PMID:16988909 - HMB supplementation and resistance training in humans

PMID:28526312 - HMB supplementation in elderly adults

NIH: National Center for Complementary and Integrative Health - HMB

Examine.com - Beta-hydroxy beta-methylbutyrate (HMB)

Laatst bijgewerkt: 7 februari 2026

This information is for educational purposes only and does not replace medical advice.