5 Best HMB Supplements To Increase Muscle Mass & Boost Energy 2024

Beta-hydroxy-beta-methylbutyrate, otherwise known as HMB, is a product that results from the breakdown of the amino acid leucine. 

Like other amino acids, such as arginine and glutamine, leucine is known to prevent or slow muscle damage after intense exercise. 

Dietary supplement companies market their list of purported health benefits. Still, HMB supplements are most often sold as a way to increase lean muscle mass while improving one’s strength and endurance. 

This article will review the pros, and cons of HMB supplementation to help you choose the best HMB supplement for your muscle-building needs.

Best HMB Supplement To Buy In 2024

What Is HMB Supplement Used For Nutritionally?

The human body naturally produces HMB when it breaks down leucine, a branched-chain amino acid (BCAA) necessary for muscle protein synthesis and muscle repair. 

However, your body produces HMB in small amounts, so many people rely on an HMB supplement to get maximum benefits from the compound.

In the fitness community, the best HMB supplements are typically used to help promote muscle growth, prevent muscle breakdown, and improve exercise performance through increased strength and stamina. 

Science is also exploring its role in helping preserve muscle mass in older adults, but that’s a topic for another day. For the purpose of this article, let’s focus on its purported roles in fitness performance. 

You can find HMB supplements in multiple forms, including HMB powder and HMB capsules. Depending on your needs and fitness goals, you may prefer one form over the other. 

Benefits Of HMB Supplements

Studies have shown that taking HMB may offer several benefits, especially concerning body composition and physical performance. In addition, taking HMB is said to help promote muscle growth and reduce muscle breakdown. 

However, while current research points to many potential benefits, it’s important to note that additional research is needed to understand HMB’s full impact. 

Let’s look at some of the benefits HMB supplements can bring to your fitness routine. 

Promote Muscle Growth

While HMB is naturally occurring in the human body, research^[4] indicates that increased HMB levels can encourage muscle growth. 

However, it should be stated that most studies show that taking HMB supplements is best combined with strength training and other forms of physical exercise when trying to increase muscle size. 

Furthermore, to build muscle mass, your body requires increased energy intake.^[5] Meeting your protein needs through your nutritional intake is incredibly important for muscle growth. 

Recent 2022 research^[6] suggests that more study is needed before conclusions can be drawn on the effects of HMB and muscle growth.

Reduce Muscle Breakdown

Skeletal muscle damage can result from several different factors. However, HMB supplements are said to help retain lean mass by maintaining existing muscle tissue. 

Research^[7] shows that HMB acts as a precursor for cholesterol, playing a role in membrane fluidity, ion channels, and membrane excitability. With its influence on those particular bodily mechanisms, HMB may help reduce muscle breakdown.

Promote Exercise Adaptations   

Select research^[8] suggests that HMB supplementation can influence long-term exercise adaptations through its role in muscle recovery and preventing muscle loss. 

For example, one recent 2017 study^[9] found that athletes who took 3,000 mg of HMB every day saw significantly increased anaerobic and aerobic exercise capacities when compared to the placebo. 

Benefit Cardiovascular Health

Recent research^[10] has found that HMB supplementation can result in a decrease in total cholesterol and a decrease in systolic blood pressure. 

This study leads researchers to believe that the ingestion of HMB before and after workouts can have an impact on inflammation, the antioxidant defense system, and cardiovascular risk factors in the body.

Increase Testosterone

A recent study^[11] shows that daily HMB supplementation^[11] may help increase testosterone with an antagonistic effect on cortisol, specifically when combined with creatine monohydrate. 

There is definitely room for continued research, but the findings thus far are encouraging. Cortisol causes muscle breakdown and is known as the “stress hormone.”

How Much HMB Should I Take?

HMB is considered generally safe, with a low risk for side effects when taken by most healthy adults. There is currently no standardized dosage, but most studies have used three grams (or less) of HMB daily as the recommended dose. 

You should not take more than the amount recommended on the product’s label or defer from the directions provided by your doctor. 

As with any new dietary supplement, it’s essential to speak with your medical provider before taking an HMB supplement, especially if your medical history includes a preexisting health condition or any current medications. 

How To Choose The Best HMB Supplements?

If you’re searching for the best HMB to add to your supplement stack, there are a few decisions you might want to take into consideration. A good place to start is HMB powder versus HMB capsules. 

Most supplement companies recommend taking HMB daily, so which form are you more likely to take consistently? HMB powder can be added to your beverage of choice, or you can add HMB capsules to your vitamin routine. 

Next, consider the amount of HMB provided per serving. Some HMB supplements require multiple doses throughout the day, which might not be realistic for some schedules. If your busy day would benefit from one single dose, consider a supplement that can give you the HMB you need in one swoop. 

Lastly, check for additional components included in the HMB supplement. For example, you can find products that only include pure HMB powder, but some products also contain vitamin D and calcium. 

If you already take supplements that include calcium or vitamin D, you might want to consider a pure HMB powder to avoid overconsumption of the vitamin or mineral.    

This article does not take the place of medical advice. If you have questions about HMB supplements, it’s important to talk with your doctor or registered dietitian to choose the right HMB product for your individual needs.

Final Thought

The best HMB supplements further the impact of the beta-hydroxy-beta-methylbutyrate produced when your body breaks down the amino acid leucine. 

Taking an HMB supplement is said to help prevent muscle breakdown and maintain lean muscle mass when combined with regular physical activity. However, they should be taken with regular physical exercise and a well-balanced healthy diet with adequate complete sources of protein. 

However, you should talk with your healthcare provider before adding HMB supplements to your routine. 

And, remember, Vitamin D is a fat-soluble vitamin and can be stored in the fat tissues so taking an HMB supplement with Vitamin D in it means you need to plan on what other supplements you may be taking with Vitamin D in them so you don’t take too much and build up toxicity.

Also, remember to try to stick to supplements with natural ingredients avoiding those with highly processed additives or sugars, and stick to ones that are third-party tested for quality and purity.

Frequently Asked Questions

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