HMB + creatine synergy for strength and lean mass
A 2001 study found combined HMB (3g/day) and creatine (10g/day) produced greater gains in strength and fat-free mass than either alone.
If already on creatine, adding 3g HMB daily may further enhance strength gains — especially during caloric deficit or deload periods.
Can take together
HMB + creatine synergy for strength and lean mass. If already on creatine, adding 3g HMB daily may further enhance strength gains — especially during caloric deficit or deload periods.
Can take together
This interaction is rated “Synergy” by Formulate. A 2001 study found combined HMB (3g/day) and creatine (10g/day) produced greater gains in strength and fat-free mass than either alone.
Studies from our registry that mention creatine or hmb. Each links to the primary source and the other Formulate pages citing it.
Mentions creatine · 2021
Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
Antonio et al. · Journal of the International Society of Sports Nutrition
Systematic review comparing monohydrate to alternative forms — no meaningful difference in muscle creatine uptake.
Mentions creatine · 2021
Creatine Supplementation in Women's Health: A Lifespan Perspective
Smith-Ryan et al. · Nutrients
Narrative review highlighting benefits for women: strength, body composition, bone health, mood, and cognitive function.
Mentions creatine · 2018
Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of 6 randomized controlled trials
Avgerinos et al. · Experimental Gerontology
Meta-analysis of 6 RCTs showing creatine improved short-term memory and reasoning in healthy adults, especially under stress/sleep deprivation.
Mentions creatine · 2017
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Kreider RB, Kalman DS, Antonio J, et al. · Journal of the International Society of Sports Nutrition
Reviews 500+ studies and concludes creatine monohydrate is the most effective ergogenic nutritional supplement for high-intensity exercise and lean body mass, with an excellent safety profile across populations.
Mentions creatine · 2013
The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
Antonio and Ciccone · Journal of the International Society of Sports Nutrition
Small (n=19) trial suggesting modest post-workout edge in lean mass and strength gains vs pre-workout timing.
Mentions hmb · 2013
The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power
Wilson et al. · European Journal of Applied Physiology
HMB free acid + resistance training produced significantly greater muscle mass and strength gains — the most favorable HMB result published.
Roundup
Best Creatine Supplements 2026, Ranked by Evidence
We tested 8 creatine supplements on dose accuracy, purity, and Creapure sourcing. Find out which monohydrate products actually deliver 3–5g per serving.
Guide
Creatine Loading Phase: Evidence-Based Guide 2026
Find out if creatine loading is worth it. We break down the saturation science, compare both protocols, and tell you which fits your timeline.
Guide
Creatine for Women: The Complete Evidence-Based Guide (2026)
Women's creatine research through menopause, training, body composition, and mood. No bloating myths, no men's-magazine claims — just the evidence.
Review
Creatine and Hair Loss: What the 2009 Study Actually Says
The only study linking creatine to hair loss measured a DHT proxy, not actual hair loss — and has never been replicated. Here's what the evidence really shows.
Other interactions to know
Caffeine may blunt some creatine effects
Creatine and beta-alanine stack well for power + endurance
Check your full stack in the free interaction checker.
The free checker lets you add any combination of supplements and medications at once. The free web app goes further — every stack change surfaces interaction alerts automatically.
Medical disclaimer. This page is for educational purposes only and does not replace advice from a qualified healthcare provider.
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