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What is HMB?

emily_coates

Written byEmily Coates

Emily Foster

Reviewed byEmily Foster

Purple HMB supplement
Heard about HMB and wondering if it’s worth the hype? Our sports nutritionist is on hand to share the potential benefits, side effects and how it relates to your workouts

Summary

1What is HMB?

HMB is an abbreviation of Beta-Hydroxy Beta-Methylbutyrate, a chemical that’s made when your body...

2What does HMB do?

Given that it’s a by-product of leucine, it’s thought that HMB may help to reduce or prevent the breakdown of muscle...

3What is the difference between HMB and creatine?

“Creatine increases the body’s production of phosphocreatine, which is the source of energy the body uses for...”

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When searching supplements to support your workouts, you may have come across something called HMB (no, not ‘H&B’ – it's an abbreviation for Beta-Hydroxy Beta-Methylbutyrate).

But what exactly is it? If you’re wondering whether HMB might be what you’re looking for, we’ve asked our in-house sports nutrition expert Emily Foster what it is, what it does and any side effects to look out for.

What is HMB?

HMB or Beta-Hydroxy Beta-Methylbutyrate is a chemical that’s made when your body breaks down an amino acid called leucine. HMB rolls off the tongue a little easier, so you’ll likely see it called this on the shelves, on social media and online.

"Leucine triggers the process of muscle protein synthesis, and HMB is produced at the same time"

To understand HMB, let’s refresh ourselves on some protein basics. Amino acids are the building blocks of protein and – of the 20 amino acids – the important one to remember here is leucine,1 Leucine along with other amino acids form a protein, which are important to maintain and build muscle.2

“Leucine triggers the process of muscle protein synthesis. This signals the muscle cells to make new muscle proteins. This regeneration is good for building muscle and strength,” says Emily. 

When your body processes the amino acid, leucine,3 small amounts of HMB are naturally produced by your body, so you may not need to supplement it. However, some people choose to take it as supplement for a range of potential benefits.4

What does HMB do?

Given that it’s a by-product of leucine (the amino acid that directly stimulates muscle protein synthesis) it’s thought that HMB may help to reduce or prevent the breakdown of muscle.5-7 A published paper analysed several clinical studies on the role of HMB on different types of physical performance and concluded it may reduce post exercise muscle damage.5 Thus, research is still on-going and further studies looking into the potential benefits of HMB in large healthy populations is one of the next steps in future research.7
Woman in garage using small bicep weights
There are other associated potential benefits that are currently being studied, which include:
  • Muscle strength8
  • Muscle gains9
  • Athletic performance10
In terms of muscle gain and strength, some studies have suggested that HMB is most useful for people who are new to exercise or strength training. It’s unclear how well HMB supplements would work for people who already weight train.11,12

As with any supplement, it’s essential to proceed with caution when adding HMB to your routine. While research is underway, it’s not always clear how taking new supplements will interact with the body. If you have any concerns, it’s best to speak to your doctor first.

What is the difference between HMB and creatine?

“Creatine increases the body’s production of phosphocreatine, which is the source of energy the body uses for short, intense bursts of activity,” explains Emily. “This means that it can help your muscles produce energy during heavy lifting or high intensity exercise, such as sprints or jumps. It’s found in meat and fish, but lots of sport and fitness enthusiasts take creatine supplements.”

Your body can produce it using the amino acids glycine and arginine.13A popular supplement among athletes who seek to improve sport and exercise performance and speed up recovery.

"Creatine could support your pre-workout, while HMB comes into play afterwards"

Creatine is mostly known to increase physical performance in successive bursts of short-term, high intensity exercise and support muscle growth, while HMB helps to prevent muscle breakdown and support recovery after intense exercise.14

“While there isn’t currently any evidence to suggest that the two together will achieve better results, in theory they could possibly support different areas of your workout. Follow the instructions on the supplement, but creatine could support your pre-workout, while HMB comes into play afterwards,” says Emily.

Can you take HMB with other supplements?

As long as you are taking the suggested dosage and are being sensible with your supplements, most people can take HMB with others. However, if you are unsure or take any existing medication please speak to your doctor before taking HMB.
A hand with supplements inside
A study has suggested that having good vitamin D levels can support your body’s ability to use HMB effectively.15 

Achieved with a balanced vitamin D-rich diet and safely enjoying the sunshine. The government also suggests supplementing with vitamin D during the winter months, as the recommended daily amount is 10 micrograms (mcg).16

Is it safe to take HMB everyday?

Generally, HMB is safe to take daily and for some it’s hard to get it through diet alone – especially as it’s found in unusual foods like grapefruit and catfish.10

Potential side effects of HMB

On the whole, it’s thought that HMB is a reasonably safe supplement for most people.14 But it’s always a good idea to talk to your doctor before taking it, especially if you are on medication.

While clinical studies haven’t revealed concerning side effects, it’s also worth remembering that this doesn’t mean there aren’t any.10,17

If you notice any unwanted symptoms when taking HMB, stop using your supplement and speak to your doctor about your concerns.

The final say

So, to recap, HMB has been studied for muscle strength, gains and performance. 8-10

And as long as you’re sensible with your supps and the suggested dose, HMB is safe to take alongside your other daily vitamins – but make sure you check with your doctor if you have any concerns.

Whether you’re wondering how protein supports your sports goals or how to gain muscle safely, look out for our expert-lead exercise and sports nutrition features.

Sources

1. Lopez MJ, Mohiuddin SS. Biochemistry, essential amino acids [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
2. Garlick PJ. The Role of Leucine in the Regulation of Protein Metabolism. The Journal of Nutrition [Internet]. 2005 Jun 1;135(6):1553S1556S. Available from: https://academic.oup.com/jn/article/135/6/1553S/4663864
3. Wilkinson DJ, Hossain T, Hill DS, Phillips BE, Crossland H, Williams J, et al. Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism. The Journal of physiology [Internet]. 2013;591(11):2911–23. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23551944/
4. Wilson JM, Fitschen PJ, Campbell B, Wilson GJ, Zanchi N, Taylor L, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition. 2013 Feb 2;10(1).
5. Kaczka P, Michalczyk MM, Jastrząb R, Gawelczyk M, Kubicka K. Mechanism of Action and the Effect of Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation on Different Types of Physical Performance - A Systematic Review. Journal of human kinetics [Internet]. 2019;68:211–22. Available from:https://www.ncbi.nlm.nih.gov/pubmed/31531146
6. Frank K, Patel K, Lopez G, Willis B. HMB Research Analysis. examinecom [Internet]. 2020 Jun 5; Available from: https://examine.com/supplements/hmb/
7. Holland BM, Roberts BM, Krieger JW, Schoenfeld BJ. Does HMB Enhance Body Composition in Athletes? A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 2019 Dec 20;Publish Ahead of Print.
8. Pm G, Ja C, Mp G, Ke S, Sw T. Beta-hydroxy-beta-methylbutyrate Ingestion, Part I: Effects on Strength and Fat Free Mass [Internet]. Medicine and science in sports and exercise. 2000. Available from: https://pubmed.ncbi.nlm.nih.gov/11128859/
9. Panton LB, Rathmacher JA, Baier S, Nissen S. Nutritional supplementation of the leucine metabolite β-hydroxy-β-methylbutyrate (hmb) during resistance training. Nutrition. 2000 Sep;16(9):734–9.
10. Wilson GJ, Wilson JM, Manninen AH. Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism. 2008 Jan 3;5(1).
11. Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller JC, et al. Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training. Journal of Applied Physiology. 1996 Nov 1;81(5):2095–104.
12. RANSONE J, NEIGHBORS K, LEFAVI R, CHROMIAK J. The Effect of β-Hydroxy β-Methylbutyrate on Muscular Strength and Body Composition in Collegiate Football Players. The Journal of Strength and Conditioning Research. 2003;17(1):34.
13. Bonilla DA, Kreider RB, Stout JR, Forero DA, Kerksick CM, Roberts MD, et al. Metabolic Basis of Creatine in Health and Disease: A Bioinformatics-Assisted Review. Nutrients. 2021 Apr 9;13(4):1238.
14. Mangine GT, VanDusseldorp TA, Hester GM, Julian JM, Feito Y. The addition of β-Hydroxy β-Methylbutyrate (HMB) to creatine monohydrate supplementation does not improve anthropometric and performance maintenance across a collegiate rugby season. Journal of the International Society of Sports Nutrition. 2020 May 27;17(1).
15. Rathmacher JA, Pitchford LM, Khoo P, Angus H, Lang J, Lowry K, et al. Long-term Effects of Calcium β-Hydroxy-β-Methylbutyrate and Vitamin D3 Supplementation on Muscular Function in Older Adults With and Without Resistance Training: A Randomized, Double-blind, Controlled Study. Le Couteur D, editor. The Journals of Gerontology: Series A. 2020 Aug 28;75(11):2089–97.
16. NHS. Vitamin D - Vitamins and Minerals [Internet]. NHS. NHS; 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
17. Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW. Beta-hydroxy-beta-methylbutyrate ingestion, part II: effects on hematology, hepatic and renal function. Medicine and science in sports and exercise [Internet]. 2000 [cited 2019 Nov 21];32(12):2116–9. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11128860
 

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