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 & strength, particularly in older adults & catabolic states.
Evidence last reviewed: 04 Apr 2026
The evidence supports HMB's effectiveness in preserving muscle mass and strength, particularly in older adults and those in catabolic states. However, the overall quality of studies varies, and more research is needed to fully understand its benefits across different populations.
Skeletal muscle mass & strength in clinical populationsMixed clinical populations (ICU, cancer, elderly, surgical) · systematic review and meta-analysis of RCTsLow
Meta-analysis of 15 RCTs (n=2,137) found HMB-containing supplements increased muscle mass & showed strong evidence for improving muscle strength; effect sizes were modest & further high-quality studies were recommended.
Skeletal muscle mass & physical function in adults over 50Adults aged 50+ years · meta-analysis of RCTsModerate
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, & improved gait speed & chair-stand performance.
Strength and Recovery Power Stack
This tailored supplement stack is optimized for enhancing strength, recovery, and overall men's health during your high training load phase. By combining electrolytes for hydration, fish oil for joint support, creatine for muscle power, and HMB for recovery, you'll maximize performance and maintain your edge in strength and power-focused training.
Your personalized stack
Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.
Men's Fertility, Power & Recovery Stack
This personalized supplement stack is optimized for enhancing your baseline health, supporting recovery, and boosting strength during your active training phase. With Vitamin D3 for immune support, electrolytes for hydration, fish oil for overall wellness, creatine for power, and tart cherry for recovery, this budget-friendly combination will help you maintain peak performance and promote effective recovery.
Forms & usage▾
Take 3 grams per day, ideally split into doses, with or without food.