HMB (Beta-Hydroxy Beta-Methylbutyrate)

HMB is a metabolite of the branched-chain amino acid leucine that inhibits muscle protein breakdown via the ubiquitin-proteasome pathway; evidence supports modest preservation of lean mass and strength, particularly in older adults and catabolic states.

musclerecoverylongevityperformanceanti-catabolic

Dosing model

FLATFixed dose (no body-weight scaling).

Min dose

3000 mg

Max dose

3000 mg

Rounding

500 mg

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Evidence

2 records

Skeletal muscle mass and physical function in adults over 50

Adults aged 50+ years • meta-analysis of RCTs

Moderate

Meta-analysis of 21 RCTs (n=1,935) found HMB supplementation at 3 g/day for >12 weeks increased appendicular skeletal muscle mass by 1.56 kg, lean mass by 0.28 kg, handgrip strength by 0.54 kg, and improved gait speed and chair-stand performance.

Dose: 3000 mg • Duration: >12 weeks

Citation: Li N, Chen S, He Y, et al. Effects of oral supplementation of β-hydroxy-β-methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis. Front Nutr. 2025;12:1519261.

Skeletal muscle mass and strength in clinical populations

Mixed clinical populations (ICU, cancer, elderly, surgical) • systematic review and meta-analysis of RCTs

Low

Meta-analysis of 15 RCTs (n=2,137) found HMB-containing supplements increased muscle mass and showed strong evidence for improving muscle strength; effect sizes were modest and further high-quality studies were recommended.

Dose: 3000 mg • Duration: 6–52 weeks

Citation: Bear DE, Langan A, Dimidi E, et al. β-Hydroxy-β-methylbutyrate and its impact on skeletal muscle mass and physical function in clinical practice: a systematic review and meta-analysis. Am J Clin Nutr. 2019;109(4):1119-1132.

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