HMB Supplement For Building Muscle

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Benefits Of HMB Supplement, As Well As Side Effects, Dosage, And User Reviews

Benefits Of HMB Supplement, As Well As Side Effects, Dosage, And User Reviews

Hydroxymethylbutyrate (HMB) is a dietary supplement that can help you build muscle and improve your athletic performance. It may also protect the heart and prevent muscle loss. Find out if this supplement is worth the hype by reading on.

What Is HMB and How Does It Work?

HMB is a popular bodybuilding supplement that is also known as -Hydroxy-Methylbutyrate or hydroxymethylbutyrate. HMB has been used by athletes and bodybuilders to build muscle and improve recovery since the 1990s. HMB is also produced naturally in the body. When the body breaks down leucine, an essential amino acid that is also important for muscle growth, it produces it.

In the body, only a small amount of leucine is converted to HMB. Grapefruit, asparagus, and catfish are among the foods that contain trace amounts of HMB.

HMB appears to have a number of health benefits, including improving muscle growth, preventing muscle loss due to illness, and lowering cholesterol, according to research.

  • Snapshot
  • Proponents
  • It's possible that it'll assist you in getting more exercise.
  • Muscle growth may be aided.
  • May help to prevent muscle loss as a result of aging and disease.
  • It has the potential to lower cholesterol.
  • Skeptics
  • Without exercise, it is ineffective.
  • In trained athletes, it is less effective.
  • Benefits to Your Health
  • Possibly Beneficial For

1) Exercise and Strength Performance

HMB is a dietary supplement that claims to help you gain muscle mass, improve exercise performance, and recover faster from workouts.

A systematic review of hundreds of HMB-related studies found 18 clinical trials focusing on exercise and muscle growth. The following are some of the potential benefits of HMB, according to the review:

  • Muscle mass increases
  • Muscle damage is reduced as strength increases.
  • Improvements in anaerobic and aerobic performance as well as lean body mass

A critical review of the scientific literature was also conducted by the International Society of Sports Nutrition (ISSN). According to the ISSN, HMB:

  • In both trained and untrained individuals, it improves muscle recovery after exercise.
  • When taken close to a workout, it works best. It's most effective when taken for two weeks before a heavy workout.
  • Increases the elderly's lean body mass and functionality.
  • Both of these reviews, however, included important caveats.

According to research, healthy people who do not exercise may not reap any benefits. This means that non-exercising people's body composition and exercise performance remained unchanged.

HMB has little effect on athletes who are already strength-trained, according to some studies. However, if the exercise intensity is high enough, trained individuals may see some benefit.

2) Muscle Atrophy

HMB supplementation has been shown in a number of clinical trials to help prevent muscle loss caused by a variety of conditions. Age-related muscle loss (also known as sarcopenia) affects up to 10% of the elderly population. Muscle loss can result in weakness and an increased risk of falling.

HMB may help preserve muscle in the elderly, as well as potentially increasing leg and handgrip strength, according to a systematic review of 7 trials involving 287 older adults. HMB supplements, according to the same study, may also help to prevent muscle loss caused by prolonged bed rest.

HMB has also been shown to help with cachexia, or muscle and weight loss caused by certain illnesses (like cancer and AIDS).

HMB may help with cachexia in several ways, according to a systematic review of 13 clinical trials, including:

  • Lean body mass is increased.
  • Reduces the risk of death by improving immune status
  • Reduces feelings of inadequacy

HMB may be especially effective for cachexia caused by cancer, steroids, or immobility, according to this study. There are a few things to note about the studies in this review, though. Other supplements, such as proteins and amino acids, were used in many of these studies. Furthermore, these findings were not uniform – some clinical trials found no benefit when compared to placebo.

3) Excessive Cholesterol

HMB supplements may lower total cholesterol, LDL cholesterol, and blood pressure, according to a systematic review of nine studies.

Cardiovascular Health

HMB, as previously stated, may aid in cholesterol reduction. As a result, some researchers are looking into the impact of HMB on heart disease risk factors.

Chronic supplementation with HMB combined with resistance training does not reduce cardiovascular risk factors any more than resistance training alone, according to one study. To put it another way, the heart-protective effects of HMB could be due to increased exercise activity rather than the supplement itself. However, the amount of clinical research is limited, according to the researchers.

What is the Process of HMB?

HMB has been shown to have anti-catabolic, anabolic, and regenerative effects on muscle in studies. Proteins are constantly being built and broken down in the muscles of the human body. The body's metabolism and energy are maintained through this continuous process.

Effects that are anti-catabolic

HMB appears to slow catabolism and muscle degradation, according to several studies.

By blocking proteasomes, HMB may reduce catabolism (proteins that break down other proteins). This could explain why HMB appears to work best in catabolic states like fasting, aging, and disease.

To a lesser extent, HMB may have anabolic effects. HMB stimulates muscle protein synthesis by increasing growth hormone, IGF-1, and the mTOR pathway, according to research. Other Outcomes HMB may also promote the growth of satellite cells, which are precursors to muscle cells, according to research. This could help to explain why HMB has muscle regenerative properties.

Safety & Side Effects

HMB supplements are thought to be safe. Long-term use of HMB is safe for both young and old patients, according to the International Society of Sports Nutrition. HMB doses of up to 3 grams or 76 mg/kg per day have been used safely in clinical trials for up to a year.

After a year of taking HMB, a long-term study in the elderly found no safety concerns. HMB's effects on muscle, however, may reduce the availability of certain amino acids, according to some evidence. HMB, according to one study, reduces glutamine, an important amino acid involved in the immune response.

Caveats and Limitations

The research on HMB isn't conclusive. While many clinical trials have shown promise, a number of studies have produced mixed results. For example, one review found nine studies demonstrating that HMB has no effect in both trained and untrained people.

This also applies to muscle loss and heart protection, where studies have produced mixed results. It's also worth noting that the majority of studies use HMB in its calcium form (as opposed to the free acid form). HMB is sometimes combined with other supplements in studies.

HMB-Ca vs. HMB-FA (HMB-Ca vs. HMB-FA )

HMB is usually combined with calcium (Ca) in supplements to add chemical stability. Usually, when we talk about HMB, we're talking about the HMB-Ca variant. This is because HMB-Ca was the only form of HMB available for a long time. HMB in its free acid form (HMB-FA) has recently become commercially available, and there are some potential differences.

These differences, according to two small randomized crossover trials involving a total of eight people, are: HMB-FA could be more efficient than HMB-Ca. HMB-FA reached peak blood levels in 30 minutes in the study, whereas HMB-Ca took 120 minutes.

HMB-FA levels in the blood may be higher. HMB-FA blood levels peaked at nearly twice the level of HMB-Ca. HMB-FA may have a slightly longer half-life. HMB-FA appears to have a half-life of 3 hours, whereas HMB-Ca appears to have a half-life of 2.5 hours.

HMB-FA may have a higher plasma clearance than HMB-CA. Plasma clearance could indicate how quickly the body uses up HMB, implying that HMB-FA could be used more quickly and effectively. However, HMB-Ca is the subject of the vast majority of clinical trials. HMB-safety FA's and effectiveness are less certain.

BetaTOR and Clear Muscle

Clear Muscle is a popular muscle-building and strength-building supplement. Clear Muscle contains the active ingredient BetaTOR, which is a brand name for the free acid form of HMB, also known as HMB-FA. In comparison to HMB-Ca, there is far less research on BetaTOR, as previously stated. It's unclear whether the two forms are equally effective and safe.

HMB Creatine

HMB can be found in a product that includes creatine, another popular workout supplement. This combination may increase lean body mass and strength more than either supplement alone, according to a randomized placebo-controlled trial of 40 people.

However, two other studies involving highly trained athletes found no benefit from combining HMB and creatine.


HMB supplements come in the form of capsules or powder. In clinical trials, a dose of 3 grams per day is typically used, which has been shown to be safe for up to a year. HMB in lower doses has been shown to be ineffective. Every day, HMB is usually divided into three equal servings.

Supplements are typically available in 1 gram (1000 mg) capsules, which should be taken three times per day.

Last Word

Do not take user feedback as medical advice. Because of something you read on SelfHacked, you should never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare providers. We recognize that reading about people's real-life experiences can be beneficial, but it should never be used in place of professional medical advice, diagnosis, or treatment from a qualified healthcare provider.

HMB supplements (in all forms and combinations) have received mostly positive feedback on the internet. After workouts, many users report improved muscle growth and recovery times. Some users claim to have noticed results after just one week. Others have reported positive results when using it in conjunction with other workout supplements.

People who left negative reviews primarily did so because they saw little to no benefit. Nausea, stomach pain, and diarrhea have been reported by some users, particularly when using HMB-FA products.

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