Shop products for HMB 
What is it?
HMB (beta hydroxy-beta-methylbutyrate) is a metabolite of the essential amino acid leucine (one of the branched-chain amino acids).
As with other amino acid-related substances, HMB appears to play a role in the synthesis of protein—including the protein that builds new muscle tissue.
Animal research suggests that HMB may improve the growth of lean muscle tissue,1 but only preliminary and limited research in humans supports the potential link between HMB and enhanced muscle building2 or endurance performance3 in athletes. One study involving people involved in a regular weight-lifting programme found that supplements of 3 grams per day of HMB, compared with no supplements, contributed to greater gains of muscle mass and strength over the seven-week study.4 However, a double-blind, controlled trial found no effect of 3 grams per day of HMB for four weeks on body composition or exercise performance in 41 weight-training football players.5 6
Where is it found?
Small amounts of HMB are present in many foods of animal and plant origin, especially alfalfa and catfish. The amino acid leucine is metabolized into a compound called alpha-ketoisocaproate (KIC), which is then turned into HMB by the body. Dietary supplements of HMB are also available.
HMB has been used in connection with the following conditions (refer to the individual health concern for complete information):
| Rating | Health Concerns |
|---|---|
 |
|
 |
Athletic performance (for improving body composition with strength training in untrained people only) HIV support (in combination with glutamine and arginine) |
Reliable and relatively consistent scientific data showing a substantial health benefit. Contradictory, insufficient, or preliminary
studies suggesting a health benefit or minimal health benefit. For an herb, supported by traditional use but
minimal or no scientific evidence. For a supplement, little scientific support and/or minimal
health benefit. | |
Who is likely to be deficient?
HMB is not an essential nutrient. The body creates HMB from leucine, so any diet containing sufficient amounts of leucine (most do) should lead to the adequate production of HMB. Limited evidence indicates that athletes may benefit from supplemental intake of HMB.
How much is usually taken?
Most people do not need to use HMB. For those involved in regular exercise who do choose to take this supplement, the research generally uses 3 grams of HMB per day in combination with resistive exercise, such as weight lifting.
Are there any side effects or interactions?
No safety issues have been reported in the limited number of studies currently available.
At the time of writing, there were no well-known drug interactions with HMB.
References
1. Nissen SL, Morrical D, Fuller JC. Effects of the leucine catabolite beta-hydroxy-beta-methylbutyrate (HMB) on the growth and health of growing lambs. J Animal Sci 1994;77:243.
2. Nissen S, Panton L, Wilhelm R, et al. Effect of beta-hydroxy-beta-methylbutyrate (HMB) supplementation on strength and body composition of trained and untrained males undergoing intense resistance training. FASEB J 1996;10:A287 [abstract].
3. Vukovich MD, Adams GD. Effect of beta-hydroxy beta-methylbutyrate (HMB) VO2 peak and maximal lactate in endurance trained cyclists. Med Sci Sports Exerc 1997;29:S252 [abstract]
4. Nissen S, Sharp R, Ray M, et al. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistive-exercise training. J Appl Physiol 1996;81:2095–104.
5. Kreider R, Ferreira M, Wilson M, et al. Effects of calcium beta-HMB supplementation with or without creatine during training on body composition alterations. FASEB J 1997;11:A374 [abstract].
6. Almada A, Kreider R, Ferreira M, et al. Effects of calcium beta-HMB supplementation with or without creatine during training on strength & sprint capacity. FASEB J 1997;11:A374 [abstract].
