There are no shortcuts to developing big muscles or reaching your maximum athletic performance. You will have to dedicate endless hours to specialized training in order to accomplish your goals and you will also be required to complement it with diligent dieting as well.
The good news, however, is that there are tons of supplements available on the market today that can catalyze your journey towards top performance in your specific sport.
One such dietary supplement that has attracted tons of potential users in recent times is Beta-hydroxy-beta-methylbutyrate – or what you might better know as HMB.
Research suggests that HMB offers benefits such as increased strength and fuller-looking muscles.
Here, I’ll review some of the research that has been done so far on HMB and the best HB supplement out there, and will also help guide you in your decision on whether or not to use this dietary supplement.
I’ll also review the four of the top HMB supplements available today, which include both powder and capsule form.
Key Takeaways
- HMB, derived from leucine breakdown, is often supplemented to maximize benefits.
- Research indicates HMB aids muscle growth, recovery, and reduces inflammatory markers.
- Recommended HMB dosage is 3 grams daily, preferably around workout times.
- Most users report positive HMB effects; minor side effects include itching and stomachache.
- Top HMB products include offerings from Transparent Labs, Bulk Supplements, Double Wood, and Life Extension.
| 📦 HMB Product | 🌟 Form & Special Additives | 🎯 Key Features | 👍 Pros | 👎 Cons |
| Transparent Labs HMB Creatine | Powder; Creatine | HMB + Creatine combo, Various flavors | Tropical punch flavor, Reduces supplement stack, Includes creatine | Potential for overconsumption, May not suit all dietary restrictions |
| Bulk Supplements | Powder; Pure HMB | No added sugar/allergens | Most affordable, Multiple serving sizes | No serving spoon, Taste may not be pleasant, Some prefer capsules |
| Double Wood Supplements | Capsules; Pure HMB | 1,000mg per 2 capsules | Best for beginners, Easy-to-take capsules, Pure HMB | Not vegan, Not for high dosage needs, Less potency vs. competitors |
| Life Extension | Powder; Vitamin D3 & Calcium | HMB with Calcium & Vitamin D3 | Includes dosing scoop, Potent formula, Vitamin D3 included | Some prefer capsules, Some need lower dosages, Some want standalone HMB |
What Does HMB Stand For?
HMB, also known as Beta-hydroxy-beta-methylbutyrate, is produced naturally in the body due to an amino acid breakdown [1].
Among various amino acids that perform different functions inside our body, leucine helps stimulate protein synthesis and inhibit protein breakdown, especially in muscles.
When our body breaks down this branched-chain amino acid, leucine, HMB is produced.
However, only 5% of leucine is broken down to produce HMB [2], due to which supplements are often taken to avail its maximum benefits.
What Is HMB Supplement Used For?
While not enough human trials have been carried out to assess the actual long-term effects of HMB, current research suggests that it has prospective benefits.
One study suggested a positive correlation between HMB and muscle growth, provided that individuals also performed resistance training [3].
Another review involving 7 different studies suggested a muscle gain in individuals of approximately 0.78 pounds after using HMB for more than 2 months [4].
On the other hand, few major studies done on HMB showed no muscle growth due to HMB consumption. There were no changes in body composition parameters, and overall strength remained unaffected even after taking the HMB dosage for considerable days [5].
One study [6] involving patients with certain conditions, like AIDS and cancer, showed that these affected individuals were able to retain muscle despite their health condition. This means that HMB has the potential to help individuals improve lean muscle mass.
The results from another study [7] suggest that HMB may promote fat loss and enhance athletic abilities. Subjects that used the HMB supplement generated more power in high-intensity workouts.
Again, there is still insufficient data, but HMB has shown in several studies that it is able to improve the recovery process and effectively heal wounds. It’s also been shown to reduce the expression of inflammatory markers [8] such as TNF-α and IL-8.
Participants taking HMB were also tested to have lower levels of LDL or bad cholesterol. Systolic blood pressures also seemed to drop due to HMB intake.
How To Take HMB
Currently, HMB is available in capsule and powder form. The powder version can be mixed with any liquid, but water is generally recommended.
Some studies suggest that individuals experienced enhanced benefits such as higher muscle growth, reduced body fat, and increased testosterone levels when using HMB with supplements such as Vitamin D, Creatine, or other amino acids [9].
Hence, stacking HMB with one of these supplements should result in greater athletic performance.
How Much HMB Should I Take
No standard dosage guidelines exist but based on research [10], 3 grams of daily intake seems effective in achieving the benefits.
You can split the dosage into 3 equal servings if that seems feasible for you.
When To Take HMB
It is advised to consume HMB 1 hour before or after your workout session [11].
Taking HMB around training sessions helps maintain elevated HMB levels in the body and maximize its effectiveness and results.
HMB Supplement Reviews
There were mostly positive reviews about HMB across all the credible platforms with a few complaints only.
Here were 3 anonymous reviews I found:
“This is a great supplement that I’m surprised doesn’t get more attention. I’ve been taking it for about 3 months now and I do think it’s helped me maintain progress. I throw it all into a half gallon jug and drink throughout the day.”
“A really good product which helps my recovery after training.”
“I have gotten massive lifts. I’ve gone from 40kg dumbbell press to 90kg easily, and my calves for some reason have gotten huge. Same with my lower back .”
HMB Supplement Side Effects
Since HMB is a naturally occurring compound, it doesn’t show any severe side effects in the body.
Occasional side effects you may experience include:
Constipation
Some users may experience constipation when taking HMB as their body adjusts to processing the supplement.
To reduce this risk, prioritize a fiber-rich diet and stay properly hydrated. Both play a key role in preventing constipation.
If constipation persists, consult a healthcare provider. They can determine whether the supplement or another factor is the cause.
Itching
Itching can often result as the body’s reaction to certain chemicals or compounds, and in the case of HMB, it might be due to a mild allergic reaction or the body’s temporary response to the new substance.
If itching becomes consistent after taking HMB, it’s essential to discontinue use and seek advice from a healthcare professional.
Keeping the skin moisturized and avoiding scratching can help alleviate the symptom, but pinpointing the root cause is pivotal.
Rashness
When introduced to new dietary supplements like HMB, the body might develop rashes as a reaction to unfamiliar compounds or as a sign of a mild allergic response.
If a rash appears after taking HMB, it’s important to halt its consumption immediately and consult with a healthcare provider to ensure it’s not a more severe allergic reaction or another underlying issue.
Stomach ache
When taking supplements such as HMB, stomachaches might result from the body trying to digest and process the supplement, especially if consumed on an empty stomach or in large doses.
To mitigate this, it’s advisable to take HMB with food or split the doses.
If stomach pain persists or is severe, it’s crucial to seek medical attention and consider if HMB is suitable for one’s health regimen.
Where To Buy HMB
Being such a common supplement, you will find HMB at practically any health and fitness store, either online or offline.
Let’s review some of my favorite online stores and make a pick!
Transparent Labs HMB Creatine
This HMB + Creatine supplement apprears promising, especially for those looking to combine the benefits of both HMB and Creatine.
The added advantage of flavor choices makes it user-friendly, though individual preferences and budget considerations will play a role in the decision to purchase.
The variety of flavors are awesome and allows you to take your creatine together with your HMB thus reducing your supplement stack.
While the tropical punch flavor is quite nice, taste preferences are inherently subjective after all and, hence, potential users should be open to the possibility of experimenting to find their preferred flavour.
- Massive flavor variety
- Plain flavor too
- Reduces supplement stack
- Includes creatine
- Potential for Overconsumption
- May Not Suit All Dietary Restrictions
Best Value HMB Supplement – Bulk Supplements
Bulk Supplements offers 100g of HMB for $13.96, making each serving come out to less than $0.14 total.
This HMB powder is free of added sugar and allergens, making it suitable for practically any customer.
Bulk Supplements sells the most affordable HMB supplement and on top of that also offers the most options for serving sizes, with quantities ranging from 3.52 oz to 11 lbs.
Bulk Supplements Overview
💊 🌾 Forms: Powder; Pure HMB
🏷 Price (for a standard serving): Less than $0.14 per serving
➡️ Go to Full review
- Most affordable HMB available
- Offers multiple serving sizes
- Powder form is easiest for splitting dosages
- Doesn’t come with a serving spoon
- The powder may not have a pleasant taste
- Some customers may prefer capsules
Best HMB Capsules – Double Wood Supplements
Double Wood Supplements’ HMB stands out as a straightforward, no-frills option for those looking to incorporate HMB into their regimen.
The capsule form ensures that users can avoid the sometimes off-putting taste associated with powdered supplements, and it’s especially beneficial for those on-the-go.
The emphasis on purity signifies a commitment to quality.
These third-party tested HMB capsules offered by Double Wood are best for those who prefer not to taste the natural flavor of HMB powder.
These capsules are gluten-free and non-GMO.
Each serving is 2 capsules and contains 1,000mg of HMB.
This product is best for new users of HMB since capsules are easier to take and Double Wood offers one of the best-dosed capsules.
Double Wood Supplements Overview
💊 🧪 Forms: Capsule
📄 Lab Verified (COA): Third-party tested
🏷 Dosage: Each serving contains 1,000mg of HMB (2 capsules per serving)
- Best for beginners
- Easy to take capsule form
- Pure HMB
- Not vegan friendly
- Not best for people who need higher dosages
- Not as potent compared to its competitors
Most Potent HMB Supplement – Life Extension
Life Extension’s HMB-Ca is stacked with vitamin D3 and contains 30 servings per container.
This easy-to-use powder contains bioactive leucine metabolite as well as 1000 IU of vitamin D3 for maximum synergistic benefits.
This product seems ideal for those looking for a comprehensive formula that goes beyond just HMB.
You can mix the powder with any liquid of choice.
However, its powdered form might not appeal to everyone, and the inclusion of additional nutrients might be seen as unnecessary for users who prefer their supplements simple and uncomplicated.
Life Extension Overview
💊 🌾 Forms: Powder (with added vitamin D3 and bioactive leucine metabolite)
↔️ Quanity: 30 servings per container
- Comes with scoop for dosing
- Contains HMB with Calcium and vitamin D3
- One of the most potent HMB supplements available today
- Some people may prefer capsules
- Some people may require lower dosages
- Some customers prefer HMB alone and not combined with other nutrients
Final Thoughts
Although research on HMB is still growing, this naturally occurring compound has a proven ability to preserve lean muscle and boost athletic performance.
Studies highlight its potential for athletes, with many users reporting noticeable results from consistent HMB supplementation.
For the most reliable and high-quality HMB, Double Wood offers premium capsules with precise dosing, ideal for beginners.
If affordability is your priority, Bulk Supplements provides pure HMB powder at competitive prices without compromising quality.
Experienced users willing to spend more may prefer Life Extension’s HMB powder for its exceptional quality and performance benefits.
For beginners seeking convenience, Double Wood’s low-dose capsules are an excellent starting point, eliminating the need for measuring.
There are post-workout supplements, like Clear Muscle, mass gainers, like Dymatize Super Mass Gainer, and many more. Some stimulate protein synthesis, some prevent muscle waste, and others increase hormone production. Beta-hydroxy-beta-methylbutyrate butyrate HMB is a supplement made to improve muscle development.