HMB supplements claim to reduce muscle breakdown, support muscle growth, and speed up post-workout recovery. Beta-hydroxy beta-methylbutyrate (HMB) is a natural compound that your body synthesizes from leucine, an essential amino acid. These supplements are marketed to enhance muscle growth, improve strength, and boost endurance, particularly during periods of heavy training or calorie deficit.
Taking HMB supplements could be useful if you're looking to support muscle preservation during intense training or weight loss. However, how well it works might depend on factors like training, diet, dosage, and body composition.
With a variety of HMB supplements on the market, selecting a suitable option can be challenging. This article will cover the 8 best HMB supplements, reviewing their ingredients, working mechanisms, pros and cons, etc. The article also explores factors you need to consider to select the right HMB supplement for your needs.
As per the official site, Life Extension Wellness Code provides 3 grams of MyHMB®, 25 micrograms of vitamin D3, and 360 milligrams of calcium in each serving (3.14g). It contains about 30 servings in each container and is gluten-free and non-GMO.
MyHMB® may help preserve muscle strength and reduce muscle breakdown, especially when combined with regular exercise. Vitamin D3 plays could support muscle function and bone health. Calcium is essential for muscle contractions and may help maintain strong bones.
The makers suggest taking one scoop of Life Extension Wellness Code powder with about 8 ounces of cold water or your preferred beverage. You can also add it to your protein shake or pre-workouts.
However, there are some limitations to taking the Life Extension Wellness Code. Its 25 mcg (1,000 IU) of vitamin D3 dose may not be enough for people with low vitamin D levels or those with higher needs, such as older adults or those with limited sun exposure.
As per the official site, BioTrust Ageless Muscle (unflavored) gives you 2.5 grams of creatine monohydrate, 1.5 grams of myHMB®, 1.25 grams of betaine anhydrous, and 195 milligrams of calcium in each 5.6-gram scoop. It comes in a powdered form with unflavored and Fruit Punch flavor options.
BioTrust Ageless Muscle claims to preserve muscle mass and function, especially as you get older. Creatine monohydrate may help increase your muscle strength and power, thereby supporting fitness goals. Betaine anhydrous could support endurance and muscle performance.
The makers state that BioTrust Ageless Muscle is non-GMO, gluten-free, and does not contain artificial sweeteners. However, it is made in a facility that also processes soy, sesame, fish, milk, eggs, tree nuts, and wheat, which may raise concerns about its suitability for vegans/vegetarians.
However, you may experience mild side effects when using BioTrust Ageless Muscle. It has creatine and myHMB®, which may trigger side effects like water retention, bloating, diarrhea, or mild dizziness.
Force Factor Essentials Creatine + HMB claims to help you build muscle, recover faster, and gain strength. It pairs creatine monohydrate and HMB to support your workouts and muscle repair. Consistent use might also help boost endurance and optimize physical performance.
It provides 5g of micronized creatine monohydrate, 3g of calcium HMB, 25mg of AstraGin, and 25 mcg of vitamin D in each scoop (8.36g serving). Creatine monohydrate may help increase energy in your muscles, helpin you to lift heavier weights and train longer. HMB could reduce muscle breakdown and support faster recovery, helping you maintain lean muscle.
AstraGin may improve how well your body absorbs these ingredients, making them more effective. The Force Factor Essentials Creatine + HMB formula does not comprise any artificial colors, preservatives, or added sugars, potentially making it a clean HMB source.
Even though Force Factor Essentials Creatine + HMB is generally well-tolerated, you may experience side effects due to reactions to its ingredients. The side effects may include headaches, fatigue, constipation, stomach cramping, nausea, and gas.
Bulk Supplements HMB powder features 825mg of HMB (beta-hydroxy beta-methylbutyrate) and 155mg of calcium per serving (1g or about ½ tsp). It comes in different sizes, ranging from 100 grams (3.5 oz) to 25 kilograms (55 lbs).
HMB by Bulk Supplements claims to enhance aerobic capacity, allowing for better performance in endurance activities. Some research also suggests that HMB has anti-inflammatory effects, which might help decrease muscle soreness and improve overall recovery.
The powder form of Bulk Supplements HMB makes it easy to mix into water, protein shakes, or other drinks. Bulk Supplements HMB powder does not comprise common allergens like soy, yeast, gluten, dairy, harmful additives, or added sugars.
However, using Bulk Supplements HMB powder may trigger side effects like stomach pain, constipation, or nausea, especially if you have a sensitive stomach.
Optimum Nutrition HMB Caps claim to support your fitness and strength goals by providing calcium HMB. It may be particularly helpful if you perform intense workouts or follow a low-calorie diet, as it could help retain muscle mass and strength.
As per the official site, each serving (3 capsules) of Optimum Nutrition HMB Caps contains 3g of calcium β-Hydroxy β-Methylbutyrate monohydrate (HMB), 15 calories, and 360mg of calcium. Calcium HMB may help support muscle growth by encouraging protein production and slowing the rate of muscle loss.
There is a potential chance that you might experience digestive problems, such as nausea or stomach cramps, especially when taking HMB Caps on an empty stomach. Taking it alongside other high-calcium supplements may also increase the risk of kidney stones.
Transparent Labs Creatine HMB gives you 5 grams of creatine monohydrate, 1.5 grams of calcium HMB (as myHMB), 12.5 micrograms of vitamin D, and 5 milligrams of BioPerine per scoop (7g serving). It also offers 12 flavor options to choose from.
MyHMB may help you build lean muscle and make your lower-body muscles stronger. A study found that people who took HMB for nine weeks gained more muscle and strength than those who didn't.
When paired with strength training, creatine monohydrate may help you get stronger, recover faster, and improve your body composition. It may work at a cellular level in your muscle cells, which could help them perform better during workouts.
Transparent Labs Creatine HMB is also vegan-friendly, non-GMO, and gluten-free. It is also certified by Informed Choice, which means it meets high-quality standards for athletes and everyday users. It also goes through regular third-party testing to ensure the potency and safety of its formulation.
However, the HMB content of Transparent Labs Creatine HMB may trigger stomach discomfort or constipation. Creatine monohydrate may also lead to potential side effects like muscle cramps, bloating, and excessive water retention.
NatureBell HMB 3,000mg provides 300 capsules in each container. Each serving (6 capsules) of NatureBell HMB can give you 3,000 milligrams of calcium HMB and 420 milligrams of calcium. The combination may support muscle health and body strength.
The makers state that NatureBell HMB is made using a special process that keeps 99% of the HMB active in every batch. The formula also includes both HMB and extra calcium, which may help your body absorb the HMB content more effectively.
NatureBell HMB is made in California, USA, in certified cGMP facilities. It is free from dairy, soy, gluten, and GMOs, making it compatible with different dietary needs. Each batch also goes through strenuous third-party testing to check for quality and safety.
As per the official site, the Double Wood HMB supplement provides 1,000 mg of HMB and 164 mg of calcium in each two-capsule serving. HMB might help encourage protein synthesis, which may help support muscle growth and recovery. It could also help delay age-related muscle loss and increase power output during strength training.
Double Wood makes its HMB supplement in the U.S. using globally sourced ingredients. The brand also undergoes lab testing to check for harmful microbes and heavy metals. It also provides Certificates of Analysis (COA) and third-party testing results upon request.
You may consume the Double Wood HMB supplement by taking 2 capsules each day with water, preferably 30 minutes before a workout session. It also does not comprise GMOs, soy, and gluten, which could make it potentially safe for people with dietary sensitivities.
However, the capsule form of the Double Wood HMB supplement may not be suitable for people who prefer HMB powders for flexible dosing. There is also a chance of experiencing side effects like headaches, stomach cramps, and nausea.
HMB (β-Hydroxy β-Methylbutyrate) supplements may help you build and preserve muscle mass, especially if you're new to training. If you are new to weight training, HMB may help support muscle growth and speed up recovery.
Some research suggests that taking HMB could reduce muscle breakdown and support recovery, which might help you gain muscle more efficiently over time. However, If you are an experienced athlete or lift weights often, HMB might not make a big difference.
Older adults might also benefit from taking HMB supplements, as they might help slow down muscle loss that happens with age (sarcopenia). HMB may also lower markers of muscle damage, meaning your muscles could feel less sore after exercise. It could allow you to train more often without feeling as much fatigue.
For the best results, you should use HMB along with a protein-rich diet and a consistent strength training routine. Factors like diet, training intensity, and genetics may all influence how well HMB supplements might work for you.
HMB may affect how your body handles insulin and glucose. Leucine-based supplements, such as HMB, may trigger unexpected blood sugar changes, especially if you have insulin resistance or diabetes.
You may notice potential side effects like dizziness, fatigue, or sudden hunger if your blood sugar drops too low after HMB use. Monitoring your blood sugar while using HMB might help screen for such issues.
HMB helps reduce muscle breakdown, which may boost your metabolism. A faster metabolism could make you feel more energized when taking HMB, especially if you take it in the evening. Doing so might make it harder to fall asleep or cause restless nights.
After taking HMB, there is a potential chance that you may notice that you wake up more often or feel alert when trying to rest. If this happens, taking HMB earlier in the day may help.
Your kidneys help remove waste from amino acid breakdown, including HMB. If you take HMB supplements over a long time, your kidneys may have to work harder. It could be a concern if you already have kidney problems (like chronic kidney disease) or are taking a high-protein diet.
Mild signs of kidney strain may include dark urine, lower urine output, or mild discomfort in your lower back. If you notice these symptoms, drinking more water and lowering your HMB dose might help.
HMB supplements may cause bloating, gas, or stomach cramps. It may happen because HMB changes how your gut processes protein breakdown. If your digestive system is sensitive, your body might react by producing more gas or slowing digestion.
You might also experience mild diarrhea, especially when taking HMB in powder form. It could be due to added ingredients like fillers or artificial sweeteners. If discomfort continues, switching to a capsule form or lowering your dose might help.
Before selecting an HMB supplement, you may want to consider how well your body absorbs it. Your body may absorb HMB-FA (free acid HMB) more quickly than HMB-Ca (HMB Monohydrate). The faster absorption could make it a better fit if you take HMB right before a workout or while training on an empty stomach.
On the other hand, HMB-Ca is the more common form, but it absorbs more slowly. It means you may need to take HMB-Ca around 30–60 minutes before exercise to allow your body time to process it. While it still helps with muscle recovery and strength, the effects might not be as immediate as HMB-FA.
You should check the ingredient list of the HMB supplement for unnecessary fillers and additives. Some HMB supplements contain ingredients like magnesium stearate, artificial sweeteners like sucralose and aspartame, and artificial dyes.
These unnecessary additives may trigger digestive issues like bloating or reduce how well your body absorbs HMB. These additives are typically included to improve taste, texture, or shelf life, but they do not provide any real benefits for muscle growth or recovery.
If you prefer powdered HMB, you may want to avoid ingredients like maltodextrin and added sugars. Maltodextrin is sometimes used as a filler, but it might cause blood sugar spikes without offering real nutritional value.
Before choosing an HMB supplement, check for third-party testing and purity certifications. These certifications help ensure that HMB supplements are safe, premium quality, and free from harmful substances.
Certifications like GMP (Good Manufacturing Practices) can confirm that the HMB supplement was made in a high-quality facility. It can also ensure that the company follows strict safety and production guidelines.
NSF Certified for Sport certification can also confirm that the HMB supplement does not contain any banned ingredients. The certification may also lower the risk of contamination, which could be a problem with unregulated HMB supplements.
Other certifications, like Informed-Sport or Informed-Choice, may help verify the HMB supplement's safety and ingredient accuracy. These programs test products to make sure they contain what is listed on the label. It could help you avoid hidden additives or low-quality ingredients.
An HMB formula with HMB (β-Hydroxy β-Methylbutyrate) may support muscle growth, strength, and fitness goals. For example, HMB supplements with ATP (adenosine triphosphate) could help increase strength gains more than HMB alone.
ATP may give energy to your muscles for movement, while HMB could help minimize muscle breakdown. Together, they might improve performance and help your muscles last longer during tough workouts.
HMB supplements with creatine may also work well to build muscle and boost performance in strength training. Creatine may help muscles recover fast between sets by restoring energy, while HMB could reduce muscle damage and help muscles grow.
For older adults or people low in vitamin D3, opting for an HMB supplement with added vitamin D3 might help delay age-related muscle loss. It is because vitamin D3 is important for muscle strength and protein synthesis, which may particularly benefit older adults.
Before choosing an HMB supplement, you should check customer reviews to see how it works for real users. If you have a sensitive stomach, looking for reviews from people with similar experiences can help you avoid possible health problems.
Reviews could be useful because they may help you assess how the HMB supplement affects people during heavy workouts and give you a better idea of how it might work for you.
If you are thinking of buying HMB powder, mixability could be an important factor. You should check for feedback on whether the HMB powder clumps, settles at the bottom, or mixes smoothly. Doing so might help you find a product that is easy to use.
Taking HMB supplements might give you extra support for building muscle mass, increasing strength, and faster recovery. However, you should ensure to limit your daily HMB intake to not more than 3g, as higher doses may pose side effects.
Before opting for an HMB supplement, you should consider factors like its composition, HMB form, added ingredients, price per dose, and user reviews. It is important to note that taking HMB supplements alone is not sufficient to support your muscle and fitness goals.
Focusing on a protein-rich diet with foods like lean meats, eggs, dairy, legumes, and nuts is essential to support muscle growth alongside HMB. Increasing water intake, engaging in strength training exercises, and getting at least 7-8 hours of sleep are also helpful. Adding HMB supplements to a balanced fitness routine may help you reach your goals more efficiently.
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