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.
- 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
|Transparent Labs HMB Creatine
|HMB + Creatine combo, Various flavors
|Tropical punch flavor, Reduces supplement stack, Includes creatine
|Potential for overconsumption,
May not suit all dietary restrictions
|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
|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
Warning: The content on Muscleandbrawn.com and the information included in this article is intended for entertainment and informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. Prior to buying anything, check that it is compliant where you live with your current government laws. We frequently mention research chemicals that are not made for human consumption. Therefore, before purchasing any product for personal use, consult with your doctor or healthcare provider first.
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 .
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 , 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 .
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 .
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 .
One study  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  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  such as TNF-α and IL-8.
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 .
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 , 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 .
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:
When taking supplements like HMB, some users might experience constipation as their body tries to metabolize and process the new substance.
It’s crucial to monitor one’s dietary fiber intake and hydration levels, as these can be influential factors in mitigating constipation.
If persistent, it’s advisable to consult with a healthcare provider to determine if the supplement or another factor is causing the issue.
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.
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.
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!
While one may argue that not enough research exists on HMB, the fact remains that HMB is a naturally occurring compound with a known mechanism of action that’s proven to retain lean mass and enhance athletic abilities.
Several studies have shown that HMB has incredible potential for athletes and many users have experienced great results from its use.
If you’re looking to purchase the most reliable and pure HMB available today, I highly suggest you purchase from Doublewood.
Instead, if you’re looking to make the most affordable purchase then Bulk Supplements offers several options for HMB powder that are competitively priced, yet still pure.
More experienced users that don’t mind paying a slightly higher cost would benefit the most from Life Extension’s HMB powder, but I suggest that beginners who want to avoid measuring out their dosages use Double Wood’s HMB capsules to start as they are low dose.