About HMB
Meta-analyses (Nissen & Sharp 2003, Wu et al. 2015) demonstrate benefits for lean mass preservation, particularly in untrained individuals and older adults. Less effective in trained athletes. Leucine metabolite — roughly 5% of leucine is converted to HMB. Generally safe at 3 g/day.
What HMB supports
- Supports lean muscle mass preservation (meta-analysis)
- May reduce exercise-induced muscle damage in untrained individuals
- Helps prevent age-related muscle loss (sarcopenia studies)
How much HMB to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
1000–1500
mg
Per-dose range: 1–1.5 g (daily total 3 g split across 3 doses). Most capsule products deliver 1 g/serving. Both calcium HMB and free acid forms studied; free acid may have faster absorption.
Clinical evidence
Moderate clinical evidence. Meta-analyses demonstrate lean mass preservation benefits, especially in untrained and older adults
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