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Also indexed as: Beta hydroxy-beta-methylbutyrate
What does it do? HMB (beta hydroxy-beta-methylbutyrate) is a metabolite of the essential amino acid leucine (one of the branched-chain amino acids). As with other amino acid-related substances, HMB appears to play a role in the synthesis of protein—including the protein that builds new muscle tissue.
Animal research suggests that HMB may improve the growth of lean muscle tissue,1 but only preliminary and limited research in humans supports the potential link between HMB and enhanced muscle building2 or endurance performance3 in athletes. One study involving people involved in a regular weight-lifting program found that supplements of 3 grams per day of HMB, compared with no supplements, contributed to greater gains of muscle mass and strength over the seven-week study.4 However, a double-blind, controlled trial found no effect of 3 grams per day of HMB for four weeks on body composition or exercise performance in 41 weight-training football players.5 6
Where is it found? Small amounts of HMB are present in many foods of animal and plant origin, especially alfalfa and catfish. The amino acid leucine is metabolized into a compound called alpha-ketoisocaproate (KIC), which is then turned into HMB by the body. Dietary supplements of HMB are also available.
Who is likely to be deficient? HMB is not an essential nutrient. The body creates HMB from leucine, so any diet containing sufficient amounts of leucine (most do) should lead to the adequate production of HMB. Limited evidence indicates that athletes may benefit from supplemental intake of HMB.
How much is usually taken? Most people do not need to use HMB. For those involved in regular exercise who do choose to take this supplement, the research generally uses 3 grams of HMB per day in combination with resistive exercise, such as weight lifting.
Are there any side effects or interactions? No safety issues have been reported in the limited number of studies currently available.
What does it do? HMB (beta hydroxy-beta-methylbutyrate) is a metabolite of the essential amino acid leucine (one of the branched-chain amino acids). As with other amino acid-related substances, HMB appears to play a role in the synthesis of protein—including the protein that builds new muscle tissue.
Animal research suggests that HMB may improve the growth of lean muscle tissue,1 but only preliminary and limited research in humans supports the potential link between HMB and enhanced muscle building2 or endurance performance3 in athletes. One study involving people involved in a regular weight-lifting program found that supplements of 3 grams per day of HMB, compared with no supplements, contributed to greater gains of muscle mass and strength over the seven-week study.4 However, a double-blind, controlled trial found no effect of 3 grams per day of HMB for four weeks on body composition or exercise performance in 41 weight-training football players.5 6
Where is it found? Small amounts of HMB are present in many foods of animal and plant origin, especially alfalfa and catfish. The amino acid leucine is metabolized into a compound called alpha-ketoisocaproate (KIC), which is then turned into HMB by the body. Dietary supplements of HMB are also available.
Who is likely to be deficient? HMB is not an essential nutrient. The body creates HMB from leucine, so any diet containing sufficient amounts of leucine (most do) should lead to the adequate production of HMB. Limited evidence indicates that athletes may benefit from supplemental intake of HMB.
How much is usually taken? Most people do not need to use HMB. For those involved in regular exercise who do choose to take this supplement, the research generally uses 3 grams of HMB per day in combination with resistive exercise, such as weight lifting.
Are there any side effects or interactions? No safety issues have been reported in the limited number of studies currently available.