When testing the effectiveness of supplements, researchers use specific doses to gauge whether or not an ingredient is effective or ineffective. The Supplement Database includes 17 studies on hmb dosing. These studies indicate an effective dose ranges from 1.5 to 3.42 grams per day, the average dose being 3.05 grams per day.

A single study typically tests a specific dose of a supplement against a number of claims. Studies generally come to one of three conclusions: 1) the supplement was extremely effective, 2) the supplement was moderately effective, 3) the supplement was ineffective. The only doses listed on this page are ones which studies found either moderately or extremely effective. Ineffective doses are not shown.

Table of Contents

  1. Simple Dosing Report
  2. Products Containing HMB
  3. Detailed Dosing Report

Simple Dosing Report

The table below lists the effective dose ranges for the claim listed. Click on the claim for more information on how well the supplement works for the specific activity. The detailed report, at the bottom of this page, includes more in-depth dosing data.

Claim Dosage
Overall Dose Range (all claims) 1.5 - 3.42 grams per day
decrease body fat 3 grams per day
decrease protein breakdown 3.42 grams per day
improve cardiovascular endurance 3 grams per day
improve high-intensity interval training (HIIT) performance 3 grams per day
increase levels of growth hormone 3 grams per day
increase muscle mass 3 grams per day
increase protein synthesis 3.42 grams per day

Products Containing HMB

The following table lists a few of the supplement products from the database which contain hmb. For a complete listing, follow the link at the bottom of the table.

Product Name Amount of HMB
Mass Caps 750mg
Undefined Nutrition Structure 1.5g
Peri-Rx 1.5g
Peri-Rx with Caffeine 1.5g
Endurance Mode 1g

See the full list of products containing hmb.

Detailed Dosing Report

The detailed dosing report breaks down how each study rated a specific dose. Additionally, this report also provides daily frequency of a dose.

Note: sometimes, studies may find smaller doses are more effective than larger ones. Rather than focusing on specific numbers, look at the range of effective doses when evaluating how much of a supplement you should take.

The first column (dosage) is the amount of the supplement taken per sitting. The next column (frequency) is the number of times the dosage was taken each day. The third column (daily total) is dosage multiplied by frequency. The final column (effectiveness) is how well that dose worked for the specific claim. Click the icon in the reference column to read the study.

Click the icon in the first column to read the reference study of the dosing information.

This icon is shown next to a dose based on bodyweight. The default bodyweight is 150 pounds. Use the form below to base these doses on a new bodyweight.

Decrease Body Fat

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g
1g 3x per day 3g
1g 3x per day 3g

Decrease Protein Breakdown

Dosage Frequency Daily Total Effectiveness
3.42g once daily 3.42g

Improve Cardiovascular Endurance

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g
1g 3x per day 3g
1g 3x per day 3g

Improve High-intensity Interval Training (HIIT) Performance

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g

Improve Recovery

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g
3g once daily 3g

Increase Levels Of Growth Hormone

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g

Increase Muscle Mass

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g
1g 3x per day 3g
1g 3x per day 3g
3g once daily 3g
3g once daily 3g

Increase Protein Synthesis

Dosage Frequency Daily Total Effectiveness
3.42g once daily 3.42g

Increase Strength

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g
1g 3x per day 3g
1.5g once daily 1.5g
1g 3x per day 3g
3g once daily 3g
3g once daily 3g

Increase Testosterone

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g

Reduce Muscle Damage

Dosage Frequency Daily Total Effectiveness
1g 3x per day 3g
3g once daily 3g

Reduce Muscle Soreness

Dosage Frequency Daily Total Effectiveness
3g once daily 3g