The overall rating for hmb is 2 out of 3 meaning there is some evidence that this supplement does some (not all) of what it claims. Using this supplement may lead to some improvements.

Table of Contents

  1. Simple Report
  2. Detailed Report
  3. Overall Effectiveness Rating
  4. Research Rating
  5. Products Containing HMB
  6. Claim Ratings
  7. Dosing
  8. References

HMB Simple Report

  • Supplement: HMB
  • Supplement Category: leucine metabolites
  • Number of Products Containing HMB: 14
  • Effectiveness Rating: 2 out of 3
  • Research Rating: 71 (above 80 indicates sufficient research)
  • Number of Studies: 18
  • Number of Claims: 13
  • Effective Dosage Range: 1.5 - 3.42 grams per day

HMB Detailed Report

Overall Effectiveness Rating

The overall effectiveness rating for hmb is 2 out of 3. This rating means the evidence is mixed on the supplement's ability to deliver positive results. While some of the research supports its use, other evidence does not. Using this supplement may lead to positive results. Note, this effectiveness rating is for hmb as a whole; there are also individual ratings for the claims below.

Read more: What is the effectiveness rating?

Research Rating for HMB

There are 18 studies in the database on hmb; the research rating is 71. A score above 80 means the effectiveness rating for this supplement is reliable. A score under 80 means there is insufficient evidence to ensure a reliable effectiveness rating. Note, this research rating is for hmb as a whole; there are also individual ratings for the claims below.

Read more: What is the research rating?

Products Containing HMB

Products Names Amount of HMB
Max Strength 500mg
TOR-ACTIV Amount not listed.
Wrath of the Valkyrie 800mg
Clear Muscle 1g
Genius Muscle 1.5g
Full list of all 14 products containing HMB.

Claim Ratings

The overall ratings above are an average of the individual claim ratings below. Individual claims may have higher or lower ratings compared to the supplement's overall rating. For example, some supplements may have excellent backing for one claim, but be completely useless for another. Click on a claim below for more information.

Body Composition (weight, muscle, body fat) Claims Effectiveness Rating Research Rating
decrease body fat
increase muscle mass

Protein Synthesis Claims Effectiveness Rating Research Rating
decrease protein breakdown
increase protein synthesis

Performance Claims Effectiveness Rating Research Rating
improve cardiovascular endurance
improve high-intensity interval training (HIIT) performance
increase strength

Hormone Function Claims Effectiveness Rating Research Rating
decrease cortisol levels
increase levels of growth hormone
increase testosterone

Recovery Claims Effectiveness Rating Research Rating
improve recovery
reduce muscle damage
reduce muscle soreness

Dosing

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. For a more detailed dosing analysis visit: Supplement Dosing for HMB.

References

Title of Study
Beta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained men
Effect of Oral Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation on Physical Performance in Healthy Old Women Over 65 Years: An Open Label Randomized Controlled Trial.
Effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid gel supplementation on muscle mass, strength, and power in resistance trained individuals
Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials.
Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength
Effects of combined β-hydroxy-β-methylbutyrate (HMB) and whey protein ingestion on symptoms of eccentric exercise-induced muscle damage
Effects of β-Hydroxy-β-methylbutyrate-free Acid Supplementation on Strength, Power and Hormonal Adaptations Following Resistance Training
Effects of leucine and its metabolite β‐hydroxy‐β‐methylbutyrate on human skeletal muscle protein metabolism
Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men
Exercise-induced muscle damage is not attenuated by beta-hydroxy-beta-methylbutyrate and alpha-ketoisocaproic acid supplementation
Leucine Metabolites Do Not Enhance Training-induced Performance or Muscle Thickness
Short-term beta-hydroxy-beta-methylbutyrate supplementation does not reduce symptoms of eccentric muscle damage
Supplementation with beta-hydroxy-beta-methylbutyrate (HMB) and alpha-ketoisocaproic acid (KIC) reduces signs and symptoms of exercise-induced muscle damage in man
The Effect of a 12-Week Beta-hydroxy-beta-methylbutyrate (HMB) Supplementation on Highly-Trained Combat Sports Athletes: A Randomised, Double-Blind, Placebo-Controlled Crossover Study
The effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled study
The Effect of β-Hydroxy-β-Methylbutyrate on Aerobic Capacity and Body Composition in Trained Athletes
The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study
The efficacy of a β-hydroxy-β-methylbutyrate supplementation on physical capacity, body composition and biochemical markers in elite rowers: a randomised, double-blind, placebo-controlled crossover study