4 Best HMB Supplements to Build Muscle & Protect Memory

Bodybuilders swear by HMB—or beta-hydroxy beta-methylbutyrate—to get and stay swole, but that may be the muscle-building supplement’s least impressive benefit. HMB might help stave off Alzheimer’s, according to a study just published in Cell Reports.

Researchers at the RUSH University Medical Center in Chicago found that HMB might protect memory and learning, reduce plaque formation in the brain, and ultimately prevent Alzheimer’s progression (1).

It’s worth noting the study was done on mice, not humans. Still, “If mouse results with HMB are replicated in Alzheimer’s disease patients, it would open up a promising avenue of treatment of this devastating neurodegenerative disease,” noted the study’s lead author, Kalipada Pahan, Ph.D., in a press release.

While we’re stuck waiting for the cognitive effects of HMB to be confirmed in humans, the physical benefits are clear. Several human studies have confirmed HMB can help reduce age-related muscle loss, accelerate recovery, and improve exercise performance (2, 3, 4). Meaning, HMB might be a healthspan double whammy, preserving muscle and possibly cognitive function, both of which decline naturally with age.

What Is HMB?

HMB is a chemical naturally produced in small amounts when your body breaks down leucine, a branched-chain amino acid found in foods like Greek yogurt, chicken, and beef that’s essential for protein synthesis and muscle repair (5).

The problem? Even when you get a decent amount of leucine in your diet, your body only produces HMB in small amounts (in other words, not large enough to make a significant impact on muscle). Supplementing with an HMB capsule, tablet, or powder form can help keep your levels in check (6).

What Are the Benefits of HMB?

Studies suggest the benefits of HMB reach far beyond the gym floor. Supplementing with HMB might:

• Reduce age-related muscle loss (2)
• Reduce markers of muscle damage (3)
• Accelerate muscle recovery (3)
• Improve exercise endurance and performance (4, 7)
• Preserve muscle during periods of bed rest or clinical conditions associated with muscle-wasting like malnutrition, cancer, and HIV (3, 8)
• Accelerate wound healing, when paired with arginine and glutamine (9)

Taking HMB With Other Supplements

Combining HMB products with other workout supplements can help compound its powerful effects. One study found that taking three grams of HMB with varying doses of creatine significantly improved athletes’ strength and performance, increased muscle growth, and reduced body fat (12). Another suggests the combo might boost testosterone levels (13).

Pairing HMB with vitamin D might also be worth a shot. Surprisingly, vitamin D status is linked to muscle strength and better posture (14). One study, which followed older adults for one year, found that those who took HMB and vitamin D had more functional strength than those who didn’t—even without an exercise routine (15).

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How Much HMB Do I Need?

Although there’s no standardized dose for HMB, most studies have used a dosage of three grams per day. The International Society of Sports Nutrition suggests a dose of 38 mg/kg of body weight to enhance hypertrophy, strength, and power, noting that chronic consumption of HMB is safe (16).

HMB Side Effects

HMB appears to be safe and well-tolerated, with very few known side effects. In rare cases, people may experience stomach pain, constipation, or itching while taking HMB (11). If you experience side effects, stop taking HMB immediately and consult a healthcare provider.

Best HMB Supplements

Ready to support muscle, reduce recovery time, and boost performance? Here are the best HMB capsules, tablets, and powders to get the job done.

Optimum Nutrition Optimum Nutrition HMB Capsules

It doesn’t get easier than an HMB capsule, and Optimum Nutrition is one of the most reputable supplement brands in the HMB game. Each cap contains 1000 mg (one gram), and the brand recommends taking 3 caps a day—bringing you up to a standard three-gram serving. This powerful HMB supplement reduces muscle breakdown, promotes lean muscle mass growth, and accelerates post-workout recovery. The only downside is the pills are pretty big. As one reviewer puts it: “YIKES, the pills are horse pills.”

iHerb ($40) Amazon ($37)

NOW Sports NOW Sports Double Strength HMB

Each NOW Sports Double Strength HMB tablet contains 1000 mg along with a serving of vitamin D3, which might help boost muscle gains. We love that NOW Sports goes the extra mile to have their HMB third-party tested. The NPA A-rated GMP certification means that every stage of the manufacturing process has been reviewed for product stability, potency, and formulation. In other words, you know what you’re getting is good.

iHerb ($30) Amazon ($26)

Transparent Transparent Labs Creatine HMB

If you’re after strength and muscle-building gains, pairing HMB and creatine is a no-brainer. Transparent Labs makes it easy with their Creatine HMB blend that contains a clinical dosage of creatine monohydrate (five grams) along with a decent dose of HMB (1.5 grams). The HMB powder comes in 11 mouthwatering flavors like Peach Mango, Watermelon, Hawaiian Splash, or Strawberry Lemonade. Or be classic and go with the Unflavored.

Transparent Labs ($50) Amazon ($46)

Nutricost Nutricost Performance HMB

We get it, if HMB is just one addition to your ever-growing supplement stack, Nutricost is as affordable as you’re going to get. Each capsule provides 1,000mg of HMB and 140 mg of calcium. Nutricost dietary supplements are all manufactured in a GMP-compliant, FDA-registered facility, so you can rest assured each cap is third-party tested and properly dosed.

Walmart ($21) Amazon ($21)