Wellness
HMB Explained: The Muscle-Preserving Supplement
Discover HMB (β-Hydroxy β-methylbutyrate), the popular supplement known for aiding muscle growth, speeding up recovery, and preventing muscle loss.
What is it?
HMB (β-Hydroxy β-methylbutyrate) is a substance your body naturally produces when it breaks down leucine, an essential amino acid found in protein-rich foods. Used as a dietary supplement, HMB is believed to have both anabolic (muscle-building) and anti-catabolic (preventing muscle breakdown) effects. Since only a small fraction of leucine is converted into HMB, supplementation is the only practical way to achieve the levels associated with therapeutic benefits for muscle health. It's available in two main forms: a calcium salt (HMB-Ca) and a free acid form (HMB-FA).
Why is it trending?
HMB's popularity is surging in the fitness community, promoted by athletes and influencers for its potential to enhance exercise-induced gains in muscle size and strength. Beyond bodybuilding, HMB is gaining significant attention as a tool to combat age-related muscle loss (sarcopenia). There is also growing interest in its effectiveness for preserving muscle in individuals with chronic illnesses or those on weight loss drugs like Ozempic, who may experience a loss of muscle mass along with fat. This broadens its appeal from elite athletes to the general wellness and aging population.
How does it affect people?
HMB works by simultaneously stimulating muscle protein production and inhibiting muscle protein breakdown. For those engaged in intense exercise, this can lead to reduced muscle damage, faster recovery, and improved strength. In older adults, studies show HMB can help preserve or increase lean body mass and muscle strength. It is generally considered safe for adults, with long-term studies reporting no adverse effects at typical doses of 3 grams per day. Some people may experience minor stomach pain or constipation.