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Amino Acid

Calcium β-hydroxy β-methylbutyrate (HMB)

Also known as: HMB, β-hydroxy β-methylbutyrate, myHMB, Calcium HMB monohydrate

B
Evidence

HMB is a metabolite of the branched-chain amino acid leucine that plays a role in muscle protein synthesis and breakdown prevention. It is investigated for its potential to support muscle mass, strength, and recovery in resistance training and aging populations.

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Primary uses

  • Muscle protein synthesis enhancement
  • Attenuation of muscle protein breakdown
  • Resistance training recovery support
  • Age-related muscle loss (sarcopenia) management
  • Athletic performance and strength gains

How it works

  • Activates mTOR signaling pathway to promote muscle protein synthesis
  • Inhibits proteasome and calpain-mediated muscle protein degradation
  • Reduces inflammation and oxidative stress markers in muscle tissue
  • May increase satellite cell activation for muscle fiber repair

Dosage

Typical range
3,000–3,600 mg daily (divided into 2–3 doses, typically 1,000–1,200 mg per dose)
Timing
Distribute across meals; post-workout timing may offer marginal additional benefit when combined with resistance training
With food
With meals; may improve absorption and reduce GI upset
Duration
Effects typically emerge after 2–4 weeks of consistent supplementation. Long-term safety data support use for 12+ weeks. Discontinuation leads to gradual return to baseline within 2–4 weeks.
Special populations
Greatest benefit in older adults (65+), untrained individuals, and those recovering from illness or immobility. Benefits are additive to resistance training; minimal effect without exercise stimulus.

Forms

  • Calcium HMB monohydrate· 70/100
  • Free-acid HMB· 70/100
  • Capsule· 70/100
  • Tablet· 70/100
  • Powder· 70/100

Safety

Common side effects

  • Generally well-tolerated
  • Mild GI upset (nausea, diarrhea) at high single doses; mitigated by dividing doses
  • Occasional headache or dizziness reported (rare)

Contraindications

  • No absolute contraindications at recommended doses
  • Individuals with severe renal impairment should monitor metabolite levels (consult provider)

Evidence notes

Good-quality RCT evidence in resistance-trained and aging populations supports modest improvements in lean mass and strength. Effects are most pronounced in untrained individuals and older adults; benefits in trained athletes are smaller but consistent. Standard dose is 3 g/day.

Grade B: Some human trials support key claims; further confirmation needed.

Cited research for Calcium β-hydroxy β-methylbutyrate (HMB)

Clinical studies referenced across Formulate guides that mention calcium β-hydroxy β-methylbutyrate (hmb). Each links to the full study page with PubMed source + the guides that cite it.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.