HMB, or beta-hydroxy beta-methylbutyrate, is a substance your body naturally produces when it breaks down the amino acid leucine. It’s often taken as a dietary supplement to support muscle health and performance.

Benefits of HMB:

Muscle Growth: HMB may help increase muscle mass, especially in untrained individuals and older adults.

Reduced Muscle Breakdown: It can help reduce muscle protein breakdown, which is beneficial during intense exercise or periods of muscle wasting.

Improved Exercise Performance: Some studies suggest HMB can enhance strength and endurance.

Sources and Forms:

HMB is available in small amounts in foods like grapefruit, alfalfa, and catfish, but it’s more commonly taken as a supplement in capsule, tablet, or powder form.

Safety and Dosage:

HMB is generally considered safe with no significant adverse effects reported from long-term use4. However, it’s always best to consult with a healthcare provider before starting any new supplement.

How much HMB should I take?

The recommended dosage of HMB can vary depending on your goals and individual circumstances. However, a common guideline is:

General Use: 3 grams per day, typically divided into three doses of 1 gram each.

Athletes or Intense Training: Some studies suggest up to 6 grams per day may be beneficial for those undergoing intense training.

It’s best to take HMB with meals to enhance absorption. As always, consulting with a healthcare provider before starting any new supplement is a good idea to ensure it’s appropriate for your specific needs.

What are the best times to take HMB?

The timing of HMB supplementation can influence its effectiveness. Here are some optimal times to take HMB:

Before Exercise: Taking HMB about 30-60 minutes before a workout can help reduce muscle damage and improve performance.

After Exercise: Consuming HMB post-workout can aid in muscle recovery and growth.

With Meals: Splitting your daily dose into three parts and taking it with meals can enhance absorption and maintain steady levels in your body.

For example, if you’re taking 3 grams per day, you might take 1 gram with breakfast, 1 gram before your workout, and 1 gram with dinner.