HMB Supplement Benefits + Side Effects, Dosage & Reviews

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HMB Supplement Benefits + Side Effects, Dosage & Reviews

  • Ca-HMB: β-hydroxy-β-methylbutyrate Calcium Salt. CD: Cool Down. . Fig. 2.—Reviews on HMB supplementation in physiology bio- Placebo, 38 or 76 mg/kg. CaHMB 20-40. 39M 36F. 3 g/day or. Placebo. CaHMB. T rained and Untrained.Chat Online
  • β-Hydroxy-β-methylbutyrate (HMB)2 is a common dietary supplement used by . this amounted to ∼400 mg/d of additional calcium in the HMB-supplemented . The Circumplex survey and the adverse events questionnaire were given weekly. . 10 min of warm-up stretching, 40 min of self-paced walking and then another Chat Online
  • 17 Sep 2019 Learn more about Hydroxymethylbutyrate (hmb) uses, benefits, side effects, interactions, Beta-hydroxy-beta-methylbutyrate, B-Hydroxy B-Methylbutyrate HMB de Calcium, Hydroxyméthylbutyrate, Hydroxymethyl Butyrate, Chat Online
  • 3 Jan 2008 The leucine metabolite beta-hydroxy-beta-methylbutyrate (HMB) has . and 39 men, 20 to 40 years of age, with varying levels of training experience for 4 weeks. .. Currently, studies have found no potential adverse side effects when . of calcium during HMB supplementation (100–200 mg per g of HMB).Chat Online
  • β-Hydroxy β-methylbutyric acid (HMB), otherwise known as its conjugate base, β-hydroxy Medical reviews and meta-analyses indie that HMB supplementation also helps to 40 (4): 1015–1025. doi:10.1007/s00726-010-0678-0. “Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older Chat Online
  • 10 May 2017 Abstract Beta‐hydroxy‐beta‐methylbutyrate (HMB) is a metabolite of the effects on muscle or present adverse side effects.2-5 Thus, addressing these . dietary supplementation of mice with HMB enhances calcium release from . Non‐resistance‐trained subjects, HMB (40 mg/kg /day) for 6 days before Chat Online
  • Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during 40 experienced resistance-trained athletes were matched and assigned to Chat Online
  • 1 Jan 2004 39. Adverse Events. 39. Drug Interactions. 39. Contraindiions. 40 40. Mechanisms of Action. 40. Reported Uses. 40. Dosage. 40 .. GU: Diuresis, painful urination, increased excretion of calcium and magnesium; Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism Chat Online
  • 21 Aug 2019 Beta-hydroxy-beta-methylbutyrate (HMB) is a natural metabolite of leucine, one Those researchers administered 320 mg/kg body weight of HMB to rats. . (1999) on 40 trained males supplemented with HMB with doses of 3 to 6 g .. Effects of Calcium β-HMB Supplementation During Training on Markers Chat Online
  • 18 Sep 2019 HMB (short for β-Hydroxy β-Methylbutyrate) is a metabolite of the amino acid leucine require the usage of an HMB free acid rather than a calcium salt, and the above dosage range still holds. .. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle . (1982); Buse MG, Weigand DA.Chat Online
  • [11][14][15] No adverse effects from long-term use as a dietary supplement in β-hydroxy β-methylbutyric acid (HMB-FA), and as a monohydrated calcium salt of the . After ingestion, HMB-Ca is converted to β-hydroxy β-methylbutyrate following HMB is eliminated via the kidneys, with roughly 10–40% of an ingested dose Chat Online
  • 3 Jan 2008 The leucine metabolite beta-hydroxy-beta-methylbutyrate (HMB) has been 39 men, 20 to 40 years of age, with varying levels of training experience for 4 weeks. .. Results found no adverse side effects from HMB supplementation. . of calcium during HMB supplementation (100–200 mg per g of HMB).Chat Online
  • OTHER NAME(S):. Beta-hydroxy-beta-methylbutyrate, B-Hydroxy B-Methylbutyrate Monohydreate , Beta-Hydroxy-Beta-Methylbutyric Acid, Calcium B-Hydroxy Chat Online
  • β-Hydroxy β-methylbutyric acid (HMB), otherwise known as its conjugate base, β-hydroxy Medical reviews and meta-analyses indie that HMB supplementation also helps to 40 (4): 1015–1025. doi:10.1007/s00726-010-0678-0. “Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older Chat Online
  • hydroxy-β-methylbutyrate (HMB) has been shown to prevent muscle loss in several than 40% elderly nursing home residents had at least 2 tions of multiple disease states and mediion side ef- (n=39, M/F: 18/21) received HMB (calcium salt, Musashi, .. cause it has been shown that 38 mg/kg body weight pro-.Chat Online
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  • Effect of calcium β-hydroxy-β-methylbutyrate (CaHMB) with and without resistance . In a double-blind fashion, participants were given a placebo (PLA, 200 mg calcium + 4 g carbohydrate as packets of . Adverse events and serious adverse events were analyzed by appropriate egorical techniques. 40 ± 3, 84 ± 9Chat Online
  • 14 Jul 2017 The Effect of a 12-Week Beta-hydroxy-beta-methylbutyrate (HMB) Supplementation . caused by HMB supplementation were also registered in the elderly [17,40]. . using a preparation of calcium salt of β-hydroxy-β-methylbutyric acid A single capsule contained 1250 mg Ca-HMB, which corresponds to Chat Online
  • β-Hydroxy-β-methylbutyrate (HMB)2 is a common dietary supplement used by . this amounted to ∼400 mg/d of additional calcium in the HMB-supplemented . The Circumplex survey and the adverse events questionnaire were given weekly. . 10 min of warm-up stretching, 40 min of self-paced walking and then another Chat Online
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HMB Supplement: Muscle-Builder or Waste of Money? | Spartan Race

HMB Supplement Benefits + Side Effects, Dosage & Reviews

No matter who you are, there are probably two things you hate to waste: time and money. There’s no place where we would rather see a return on investment more than in our time spent working out.

Many people are lacing up shoes, signing up for races, and hitting the workout scene with the same goal: a strong finish to a Spartan race. HMB has long been seen as a potential way to improve results from workouts.

But what exactly is HMB? Is it safe? Does a supplement really provide benefits?

The amino acids glutamine, arginine, and leucine all play a role in the body’s ability to reduce breakdown of the muscle cells following periods of intense activity, strength training, and during chronic disease states such as muscle wasting due to cancer.

The branched-chain amino acid leucine, in particular, plays various roles in the body including protein metabolism, glucose homeostasis, insulin action, and exercise recovery. HMB, otherwise known as beta-hydroxy-beta-methylbutyrate, is a metabolite of leucine that helps reduce protein breakdown, thereby retaining muscle strength and assisting with improved body composition.

HMB studies have indicated potential ergogenic benefits such as anti-catabolism as well as anabolic and lipolytic effects.

Related: Muscle-Building Foods You Should Be Eating

Put simply, supplementing with HMB may help decrease muscle protein breakdown and increase lean body mass, improve overall body composition, increase strength and endurance, and maximize the results of training.

But Does It Work?

A review in the Journal of Nutrition and Metabolism compared multiple studies on the efficacy of HMB supplementation. The study reviewed HMB supplementation in groups involved in powerlifting, basic strength training, and endurance, among others.

Additionally, the studies included both experienced and inexperienced athletes, identifying which population showed the greatest gains from HMB use.

Many of the studies supported evidence of HMB’s effectiveness as an ergogenic aid; however, there are other studies that conflict with those findings.

Human studies are a place to start, but can be a challenge because so many parameters can affect results. Take for example your own situation. How motivated are you? How consistent is your training? How much sleep did you get last night? Is your job stressing you out? All of these components will play into how successful any added training component will be.

Can HMB Be Obtained in Food?

Since HMB is a product of leucine, and leucine is an amino acid, it can be found in some foods (grapefruit, catfish, alfalfa). However, since only a small percentage of leucine is converted and used as HMB, the amount you would have to eat would be quite large.

How Much and How Often?

HMB in a supplement form is more concentrated. Most studies use three grams of HMB, while some indicate up to six. The half-life of HMB (meaning how long it remains effective in the system) is relatively short, and age, body mass, and gender all affect half-life. A range of two to six hours is most commonly observed.

Given this factor, it is suggested that splitting up the doses throughout the day may provide most benefits.

For example, you might take some first thing in the morning before a strength training session for increased performance, another dose mid-morning to reduce muscle catabolism following your training session, and the final dose in the evening to prevent muscle catabolism overnight.

Related: 10 Signs You’re Not Getting Enough Protein

HMB is taken as a tablet, powder, or in capsule form.

Final Factors

Regardless of where you are in your training and what your goals may be, it is important to keep in mind that no supplement can overcome unhealthy behaviors. Before starting any supplement with the goal of improving performance and body composition, it is important to ask yourself these questions:

  • Am I eating enough whole foods to support my level of activity?
  • Am I hydrating my body?
  • Am I getting enough consistent sleep at night for my body to recover?
  • Have I started a training plan that my body is ready for and can progress from in a healthy way?

Because in the end it comes down to these basics:

  1. Eat real, whole foods
  2. Prioritize sleep
  3. Train smart
  4. . . . Then go spend your money on supplements

Make sure you’re training is on par with your nutrition. Download the Spartan 2018 Training Plan as your blueprint.

Related: 9 Scientifically Proven Ways to Grow Muscle Fast


Kleiner, Susan. Power Eating. 4th ed. Human Kinetics, 2014.

Memorial Sloan Kettering. “HMB.”

Skolnik, Heidi, and Andrea Chernus. Nutrient Timing for Peak Performance. Human Kinetics, 2010.

Wilson, Gabriel J., Jacob M. Wilson, and Anssi H. Manninen. “Effects of Beta-Hydroxy-Beta-Methylbutyrate (HMB) on Exercise Performance and Body Composition across Varying Levels of Age, Sex, and Training Experience: A Review.” Nutrition & Metabolism 5, no. 1 (January 2008): 1,

Feeling ready to take on a Spartan race? Sign up now!


What is HMB and what does it do? | Benefits, Uses & Dosage

HMB Supplement Benefits + Side Effects, Dosage & Reviews

If you’re new to weight training or trying to change up your routine to boost your results, you might be considering a new supplement routine, too.

Here we will discuss HMB, a supplement to complement the more common lean mass boosters creatine and protein powder, that can even preserve your muscle mass and prevent muscle breakdown.

1 HMB might be your missing puzzle piece to faster recovery and seeing greater results.

What is HMB?

Beta-hydroxy-beta-methyl butyrate, or HMB for short, is made in our body from the amino acid leucine. Leucine has been known as a powerful nutritional supplement for increasing strength, muscle, and decreasing body fat.

1 Leucine has also used for years to prevent muscle fatigue and soreness, which previously made researchers believe that it was also responsible for slowing breakdown of muscle proteins, or proteolysis.1 However, it’s actually HMB, which comes from leucine, that slows this protein breakdown.

The combination of benefits that leucine and HMB provide can make a dramatic difference in your workouts and body composition over time.


Beta-hydroxy-beta-methyl butyrate, or HMB, is a chemical produced by the body when breaking down the amino acid, leucine. It is often used to slow down muscle protein breakdown.

1. Protein Absorption

In short, HMB works in two ways — increasing protein synthesis while decreasing protein breakdown.1 This combined anti-catabolic (anti-muscle protein breakdown) and anabolic (muscle protein building) impact means you build lean mass more efficiently – so, that’s greater gains in muscle and strength.2

While you build muscle and increase your strength, you’ll have greater power and reduced muscle breakdown after exercise with consistent HMB supplementation.

As your lean body mass increases from building muscle, you’ll increase your metabolism and will be able to level up your workouts.

Studies have shown varying impacts of HMB supplementation an individual’s fitness level and type of exercise, so let’s break them down one at a time.

2. Strength

One study compared strength performance results of sedentary, overweight women before and after six weeks of supplementing with HMB.

Although there was weight loss and fat loss over the course of the study in the group who took HMB, the significant impact was the improvement in their strength performance after 6 weeks (without following a weight training routine).

3 This study proved that HMB can increase muscle strength without exercise, even in overweight, sedentary individuals.3

Those who are new to intense training weightlifting seem to benefit the most from HMB.

Since a new high-intensity exercise routine increases the lihood of muscle damage that needs repairing, HMB can have a hugely positive effect.

It is in this population that several studies saw increases in lean body mass and strength, but this is ly to also be due to the combination of a new training routine with supplementation.1

3. Recovery

Those who are trying to up their strength and work their muscles to hypertrophy (muscle growth) are ly performing intense activities that leads to muscle damage. This type of intense training leads to muscle soreness and longer recovery periods.

Experienced athletes following this type of training can use HMB to reduce soreness, damage, and shorten recovery by boosting muscle synthesis and slowing breakdown. HMB enables these types of athletes to train more often and see benefits more quickly.


4. Aerobic Endurance

A study of a small group of elite male rowers compared the impact of HMB on endurance cardiovascular training. Twelve weeks of HMB supplementation increased the athletes’ VO2 max (aerobic endurance) and decreased their body fat.4 The study also indicated that the HMB supplementation might have a positive impact on peak anaerobic power as well.4

5. Weight Control

The main benefit of HMB it its ability to create a net positive balance of muscle turnover — that’s more muscle building than breakdown.1 For this reason, taking HMB while also cutting calories for weight loss, can help preserve lean body mass while targeting fat mass. This can be useful for people who are trying to lose weight without losing muscle.

Another promising study focused on the change of HMB levels as we age, showing that there’s a general decline in HMB as we age (correlated with losing muscle).5 The study also discovered that individuals with higher levels of HMB had greater muscle mass and greater strength than those with lower levels.5

Overall, the beneficial effects of HMB seem to be tied with intensity of the training and level of the athlete who is taking it.

The groups who seem to have the greatest benefits from taking HMB are trained athletes who perform intense, challenging workouts that would otherwise be more damaging to the muscles.

6 While there’s evidence of increase in strength in groups who are brand new to resistance training, it may be less effective for the occasional exerciser or someone who doesn’t perform very challenging workouts.7

How does HMB work?

HMB is produced by our bodies from the amino acid leucine. When present in high enough concentrations, it works by speeding the recovery of muscle after prolonged or intense exercise.1 Many studies also show varying degrees of reduced muscle soreness and faster recovery when taking HMB consistently.

Which foods contain HMB?

Because HMB is a product of leucine, to increase your dietary intake you should focus on foods that are high in leucine. High levels of leucine are typically found in high-protein animal-and plant-based foods.8 Examples include:

  • Eggs
  • Cheese
  • Fish
  • Soy Protein Powder
  • Spirulina

The greater the amount of leucine in your diet, the more HMB will become available, but only about 5% of leucine is converted to HMB. For this reason, an HMB supplement is the most efficient way to get more in your diet.

Types of HMB Supplements

HMB supplements can be available as powdered or capsule forms. Sometimes the HMB is combined with calcium (HMB-Ca) and other times it’s considered a “free acid”, or HMB-FA.

1 Most products on the market as supplements are the HMB-Ca form, but some research shows that the free acid (FA) form works more quickly, and may become a more popular option in the future.

1 Sometimes HMB is sold in combination with creatine due to its similar additive effects.

When to take HMB

Several different research studies support the theory that the greatest benefit from supplementing with HMB happens when you consistently supplement with HMB for two weeks before changing or intensifying your training.1

  • Recommended dosage: 3g of HMB-CA, at least an hour prior to intense exercise
  • Loading dosage: 1g, 3 times a day for two weeks in the run up to a new training routine or level of intensity
  • HMB-FA: 1-2g, 30-60 minutes before exercise

The recommended dosage is 3 grams of HMB-Ca at least one hour before intense exercise, but ideally “loading” with 1g, 3 times a day for two weeks before a change in training routine and intensity.1 The HMB-FA form acts more quickly, so this can be taken in a 1-2g dose between 30 and 60 minutes prior to exercise.1

When taken with carbohydrates or as part of a meal, HMB might take longer to become available for maximum benefit. For this reason, if carbs are taken at the same time, consume your HMB about 2 hours before your training session.1

Take Home Message

HMB is an effective supplement for those who want to speed up their recovery from high-intensity exercise — both weight training and endurance cardio. It helps to boost and preserve muscle mass and strength, and can be useful for weight loss.1,5

There have been no reported side effects and even more benefit when combined with other supplements creatine. If you’re noticing a longer period of muscle soreness and struggling to get the results you want from your training, try taking HMB and changing up your routine to be more challenging.