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    HMB (Beta-Hydroxy Beta-Methylbutyrate)New

    Supplement
    Amino Acids
    6/10 Evidence

    A leucine metabolite studied primarily for preserving and building muscle mass and strength in older adults, particularly those with or at risk of sarcopenia, often used alongside creatine and resistance training.

    Mechanism of Action

    HMB is produced endogenously from the amino acid leucine and activates the mTOR pathway to stimulate muscle protein synthesis while also inhibiting the ubiquitin-proteasome pathway that drives muscle protein breakdown, giving it a dual anabolic/anti-catabolic action distinct from leucine alone.

    Dosing Protocol

    Recommended

    3g dailyg

    Standard starting dose based on research

    Therapeutic Range

    1.5

    Minimum

    to

    6

    Maximum

    g

    Split into 2-3 doses with meals, or post-workout

    Dosages are general guidelines. Individual requirements vary based on body weight, health status, and specific goals. Start with lower doses and adjust based on response.

    Benefits

    Primary Benefits

    • Preserved/increased muscle mass in sarcopenia and older adults
    • Improved strength with resistance training
    • Reduced muscle protein breakdown during inactivity or illness

    Secondary Benefits

    Faster recovery from bed rest/immobilization
    Potential synergy with creatine for lean mass

    Safety Information

    Contraindications

    Do not use if any of the following apply:

    • •None well established at studied doses

    Drug/Supplement Interactions

    May interact with the following. Consult a healthcare provider before combining:

    No well-characterized drug interactions documented in human trials to date
    Often stacked with creatine — the combination has been studied and is considered safe, though added benefit over creatine alone is debated

    Potential Side Effects

    Some users may experience:

    Very well tolerated
    Rare mild GI upset at higher doses

    This is not a complete list of interactions or side effects. Individual responses vary. Always start with the lowest effective dose and monitor your response. Report any adverse effects to your healthcare provider.

    Quality Markers

    Look for these specific quality indicators when sourcing this compound:

    • Calcium HMB or free-acid HMB form specified
    • Third-party tested for purity
    • Dosed at 3g/day or more, matching studied protocols

    Trusted Certifications

    NSF Certified
    USP Verified
    GMP Certified
    ConsumerLab Approved

    Note: Supplement quality varies dramatically between brands. Cheap supplements often contain fillers, incorrect doses, or contaminants. Investing in quality products from reputable manufacturers is essential for safety and efficacy.

    Evidence Profile

    Evidence Score

    6/10

    Moderate Evidence

    Some clinical trials with positive results, emerging research

    Classification:
    Moderate — multiple 2025 meta-analyses in adults over 50 and in diagnosed sarcopenia show consistent benefits for muscle mass and strength (recommended dose of at least 3g for 12+ weeks), but effects on physical performance and functional outcomes are inconsistent, and benefit beyond resistance training and adequate protein intake alone is modest. Evidence

    Evidence Scale

    8-10

    Strong

    5-7

    Moderate

    1-4

    Emerging

    PHS
    671
    / 1000
    T3
    Longevity Operator

    Sample member

    Longevity Operator

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