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
Clinical studies typically use 1000–1500 mg of HMB. 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.
- Effective range
- 1000–1500 mg
Clinical evidence
Moderate clinical evidence. Meta-analyses demonstrate lean mass preservation benefits, especially in untrained and older adults
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