Home/Ingredients/HMB (β-Hydroxy β-Methylbutyrate)

HMB (β-Hydroxy β-Methylbutyrate)

Muscle preservation · sarcopenia · injury recovery

Strong evidenceVegan333 studies on PubMedRead the research
Written to our editorial standards · reviewed against published research· Updated 30 May 2026
Last reviewed: May 30, 2026

HMB: Muscle preservation · sarcopenia · injury recovery. A leucine metabolite that suppresses muscle breakdown. Strong evidence in older adults, fasted training, and bed rest. Standard dose 3 g, taken in the pre-workout, about $32/month. Evidence rating: strong evidence.

Where to buy

Optimum Nutrition HMB 1000mg
Recommended
Optimum Nutrition, HMB
3 g · Pre-workout · ~$32/month

suppdoc.io is an affiliate. Links may earn us a commission at no extra cost to you.

All product options

Optimum Nutrition HMB 1000mgBestseller
HMB 1000mg
Optimum Nutrition
90 capsules · $32 · ★ 4.6
Buy on iHerb →
NOW Foods Sports HMBBestseller
Sports HMB
NOW Foods
120 veg caps · $20 · ★ 4.6
Buy on iHerb →
Optimum Nutrition HMB 1000Best Value
HMB 1000
Optimum Nutrition
90 capsules · $22 · ★ 4.6
Buy on iHerb →
Nutricost HMBPremium
HMB
Nutricost
120 capsules · $18 · ★ 4.5
Buy on iHerb →
Swanson HMBPremium
HMB
Swanson
120 capsules · $16 · ★ 4.5
Buy on iHerb →

What is HMB?

β-hydroxy β-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine. About 5% of dietary leucine is converted to HMB, which acts on the mTOR and ubiquitin-proteasome pathways to favor muscle protein synthesis and suppress muscle protein breakdown. HMB shines in catabolic states: bed rest, illness, calorie deficit, and aging. Meta-analyses show consistent benefits for lean mass retention and recovery in older adults and clinical patients, with smaller benefits in healthy younger trainees. Standard dose is 3 g per day, split or taken before training.

A leucine metabolite that suppresses muscle breakdown. Strong evidence in older adults, fasted training, and bed rest.

Stacks that include HMB

⚡
The Athletic Performance Stack
Train harder. Recover smarter. Adapt faster.

Best for your goal

Interactions

Other performance & recovery

Creatine Monohydrate
Strength · cognition · recovery
Beetroot Powder
Nitric oxide · circulation · endurance
L-Citrulline Malate
Pumps · endurance · recovery
Beta-Alanine (CarnoSyn)
Muscular endurance · anaerobic capacity

Common questions

What is HMB?
β-hydroxy β-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine. About 5% of dietary leucine is converted to HMB, which acts on the mTOR and ubiquitin-proteasome pathways to favor muscle protein synthesis and suppress muscle protein breakdown. HMB shines in catabolic states: bed rest, illness, calorie deficit, and aging. Meta-analyses show consistent benefits for lean mass retention and recovery in older adults and clinical patients, with smaller benefits in healthy younger trainees. Standard dose is 3 g per day, split or taken before training.
What is HMB used for?
Muscle preservation · sarcopenia · injury recovery. A leucine metabolite that suppresses muscle breakdown. Strong evidence in older adults, fasted training, and bed rest.
What is the standard dose of HMB?
3 g, typically taken in the pre-workout. Approximate cost is $32 per month.
How strong is the evidence for HMB?
Strong evidence for its primary uses. See the full study list on the research page.

Not sure if HMB is right for you?

Take our quiz. We'll compose a personalised stack that fits your goals, body, and budget, in minutes.

Take the quiz →