HMB - HydroxyMethylButyrate

HMB, short for beta-hydroxy beta-methylbutyrate, is a popular dietary supplement that has attracted a lot of interest in the health and fitness community for its potential to aid muscle growth and physical performance.

Athletes and fitness enthusiasts are always looking for ways to improve their performance.

And while the right combination of diet and exercise can help fuel that performance, some supplements can offer additional benefits.

What is HMB?

HMB is a substance that your body produces naturally.

It has a few different names, depending on the version of the molecule. It is also known as beta-hydroxy beta-methylbutyric acid, beta-hydroxy beta-methylbutyrate, and hydroxymethylbutyrate.

It is produced when your body breaks down leucine, a branched-chain amino acid (BCAA) that is essential for protein synthesis and muscle repair.

However, your body only produces HMB in small amounts. Therefore, many people take it as a dietary supplement to increase HMB levels in their body.

Studies have linked taking HMB supplements to certain benefits, such as increased physical performance, reduced muscle breakdown, and increased muscle growth in untrained and older adults.

HMB is widely available in supplement stores, health food stores and online. It is available in various forms such as capsules, tablets and powder.

Benefits of HMB

Studies have found that taking HMB can be associated with numerous benefits, especially in the area of body composition. These include an increase in muscle growth and a reduction in muscle breakdown.

Although many studies have examined the impact of HMB, more research is needed to fully understand its effects in various populations.

Here are some of the promising benefits of taking HMB.

May help muscle growth in some people

Companies commonly market HMB as a supplement that helps muscle growth. However, HMB research in this area shows mixed results and is inconclusive.

Older studies from the early 2000s and before have found that it can help in some populations.

These studies looked at the effects of HMB in untrained and elderly individuals. Those who combined HMB intake with resistance training experienced greater muscle growth than those who did resistance training alone.

In addition, a review of 7 studies of 287 seniors examined the effects of taking 2-3 grams of HMB daily for periods ranging from 8 weeks to 12 months.

Participants who took HMB gained an average of 0.78 pounds (0.35 kg) more muscle than those who received a placebo supplement.

In short, research on HMB and muscle growth shows mixed results. However, some research shows that this supplement can promote muscle growth for untrained individuals and older people.

May help reduce muscle breakdown

Research suggests that HMB may help reduce muscle breakdown.

Test tube studies suggest that HMB may help prevent muscle breakdown in various ways within cells, such as by suppressing genes and enzymes that promote muscle protein breakdown.

An analysis of 15 studies examined the effects of taking HMB in 2,137 people. These participants had health conditions that promote muscle loss, such as cancer, HIV, kidney failure and malnutrition.

The analysis found that taking 3-4 grams of HMB daily for a period of 7 days to 6 months was significantly more effective in preventing muscle loss than a placebo .

Similarly, other studies on the elderly have shown that taking HMB can help preserve muscle mass during periods of bed rest.

However, scientists need to do more research on HMB and its potential protective effects against muscle breakdown in a wider variety of participants, such as young people and healthy adults, before recommending it for this purpose.

May help with exercise adaptations

Some research has indicated that HMB may improve exercise adaptations. This refers to a long-term change rather than an immediate one.

For example, a 12-week study of 16 elite rowers found that taking 3 grams of HMB per day significantly increased aerobic exercise capacity and peak anaerobic power and helped reduce body fat, compared to a placebo.

Anaerobic power refers to the maximum power you can produce during high-intensity exercise.

Similarly, another 12-week study of 42 combat sports athletes found that taking 3 grams of HMB per day significantly increased both aerobic and anaerobic exercise capacity, compared to a placebo.

Other studies of athletes and healthy adults have shown that taking 3 grams of HMB per day has similar effects on aerobic and anaerobic capacity.