HMB, or Beta-Hydroxy Beta-Methylbutyrate, is a naturally occurring compound produced in small amounts when the body breaks down the essential amino acid leucine. Research suggests that HMB may help reduce exercise-induced muscle damage and support recovery, particularly during periods of intense training or when starting new exercise routines. Studies indicate that it may also play a role in preserving lean muscle mass, with some evidence pointing to modest benefits for strength gains, especially in untrained individuals or older adults experiencing age-related muscle decline. HMB is commonly available in two forms — HMB-CA, a calcium salt, and HMB-FA, a free acid form — with emerging research exploring whether differences in absorption between the two may influence their effectiveness. The overall body of evidence continues to grow as researchers investigate its broader applications in muscle health.
Compare this supplementThese are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 3–6 g | Daily | Muscle mass and strength in older adults or clinical populations | Higher end explored in sarcopenia and muscle wasting studies; 3g most common |
| Capsule | 3 g | Daily | Muscle recovery and lean mass preservation | Most consistently used dose across RCTs; typically split into 3 x 1g doses daily |
| Powder | 1–2 g | Daily | Lower-dose use in combination with other ergogenic compounds | Used in combination supplement studies; not standard standalone dose |
| Powder | 3 g | Daily | Muscle strength and growth in resistance-trained individuals | Standard dose used in Wilson et al. and multiple strength-focused RCTs |