HMB
Research reviewed: Up until 03/2026
HMB (Beta-Hydroxy Beta-Methylbutyrate) is a dietary supplement with 11 published peer-reviewed studies involving 450 participants, researched for Muscle Mass & Strength, Elderly & Sarcopenia, Recovery & Anti-Catabolic and 1 more areas.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Muscle Mass & Strength
StrongElderly & Sarcopenia
StrongRecovery & Anti-Catabolic
ModerateEndurance & Athletic Performance
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Muscle Mass & Strength
To evaluate HMB supplementation on lean body mass and strength in resistance training
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate HMB supplementation on lean body mass and strength in resistance training
Dose
3 g/day HMB
Participants
41 resistance-trained men
Duration
4 weeks
Results
HMB significantly increased lean body mass (+1.5 kg vs +0.9 kg, p=0.05) and upper body strength. CK levels lower indicating less muscle damage.
How They Measured It
Lean body mass (DEXA), 1RM strength, CK, muscle protein synthesis
To assess the effects of HMB supplementation on body composition and strength
Study Type
Systematic review and meta-analysis
Purpose
To assess the effects of HMB supplementation on body composition and strength
Dose
1.5-3 g/day HMB
Participants
Meta-analysis of 22 studies
Duration
3-12 weeks
Results
Significant improvements in lean mass (MD +0.78 kg) and strength vs control. Effects greater in untrained individuals and older adults. Anti-catabolic mechanisms supported.
How They Measured It
Lean body mass, fat mass, strength measures across 22 studies
To evaluate HMB-FA (free acid) supplementation on muscle mass and strength
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate HMB-FA (free acid) supplementation on muscle mass and strength
Dose
3 g/day HMB-free acid
Participants
36 trained men
Duration
12 weeks
Results
Significantly greater increases in lean mass (+1.9 kg vs +1.0 kg, p=0.03), squat 1RM, and bench 1RM vs placebo. Muscle thickness increased more in HMB group.
How They Measured It
Lean mass (DEXA), 1RM squat and bench, muscle thickness by ultrasound
Elderly & Sarcopenia
To evaluate HMB on muscle function and lean mass in older adults
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate HMB on muscle function and lean mass in older adults
Dose
3 g/day HMB
Participants
70 adults aged 60-70
Duration
8 weeks
Results
Significant preservation of lean mass and strength vs placebo. Walking speed and functional tests improved. HMB showed anti-catabolic benefits in elderly.
How They Measured It
Lean mass, walking speed, get-up-and-go test, handgrip strength
To assess HMB supplementation on muscle loss during bed rest in elderly
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To assess HMB supplementation on muscle loss during bed rest in elderly
Dose
3 g/day HMB
Participants
20 elderly men during 10-day bed rest
Duration
10 days bed rest + recovery
Results
HMB significantly attenuated muscle mass loss during bed rest (0.27 kg vs 0.97 kg, p=0.004). Protein breakdown markers lower. Recovery of strength faster.
How They Measured It
Lean body mass changes, muscle protein breakdown, strength
To evaluate HMB on physical function, fall risk, and quality of life in elderly
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate HMB on physical function, fall risk, and quality of life in elderly
Dose
3 g/day HMB
Participants
117 elderly patients in long-term care
Duration
12 months
Results
Significant improvement in SPPB scores (p=0.02). Fall frequency reduced by 23% vs placebo. Quality of life scores improved significantly.
How They Measured It
Short Physical Performance Battery, SPPB, falls diary, SF-36
Recovery & Anti-Catabolic
To assess HMB effects on muscle damage recovery after eccentric exercise
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To assess HMB effects on muscle damage recovery after eccentric exercise
Dose
3 g/day HMB
Participants
30 untrained men
Duration
2 weeks pre-loading + exercise study
Results
Significant reduction in CK and LDH elevation post-exercise (p=0.01). Muscle soreness lower in HMB group. Force production recovery faster by 24 hours.
How They Measured It
CK, LDH, muscle soreness VAS, isometric force
To evaluate HMB for prevention of muscle wasting in cancer patients
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate HMB for prevention of muscle wasting in cancer patients
Dose
3 g/day HMB in combination nutrition
Participants
68 cancer cachexia patients
Duration
24 weeks
Results
Significant preservation of lean body mass in HMB group. Fatigue scores lower. Physical function improved vs control. Anti-catabolic effects demonstrated.
How They Measured It
Lean body mass, fatigue, physical function, overall survival
Endurance & Athletic Performance
To evaluate HMB on VO2 max and endurance performance in trained athletes
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate HMB on VO2 max and endurance performance in trained athletes
Dose
3 g/day HMB
Participants
24 well-trained athletes
Duration
4 weeks
Results
Significant increase in VO2 max (p=0.04) and ventilatory threshold. Time to exhaustion extended. Blood lactate accumulation reduced at given intensities.
How They Measured It
VO2 max, lactate threshold, time to exhaustion
To assess HMB supplementation during a high-volume training overload
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To assess HMB supplementation during a high-volume training overload
Dose
3 g/day HMB
Participants
22 resistance-trained athletes
Duration
2-week overreach + 2-week taper
Results
HMB significantly attenuated strength loss during overreach period. Cortisol rise blunted. CK levels lower. Better recovery during taper vs placebo.
How They Measured It
Strength, cortisol, testosterone, CK, training volume
To evaluate the effectiveness of HMB supplementation across athletic and clinical populations
Study Type
Systematic review and meta-analysis
Purpose
To evaluate the effectiveness of HMB supplementation across athletic and clinical populations
Dose
1.5-3 g/day
Participants
Systematic review and meta-analysis
Duration
Various
Results
HMB consistently improves lean mass and strength in untrained and elderly. Anti-catabolic benefits evident in cancer and immobilization. Evidence for trained athletes more mixed. Good safety profile.
How They Measured It
Lean mass, strength, VO2 max, muscle damage markers across RCTs
Frequently Asked Questions
Common questions about HMB research
There are currently 11 peer-reviewed studies on HMB (Beta-Hydroxy Beta-Methylbutyrate), involving 450 total participants. Research covers Muscle mass, Muscle strength, Athletic performance and 2 more areas. The overall evidence strength is rated as Strong.
The evidence is currently rated as "Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (9 human studies), and reported outcomes.
HMB has been researched for: Muscle mass, Muscle strength, Athletic performance, Anti-catabolic, Recovery. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 9 out of 11 studies are human trials. Human trials carry more weight in our evidence scoring system.
Similar Supplements
Other supplements researched for similar health goals
