HMB (calcium salt)
Hydroxymethylbutyrate (HMB) is a substance that is naturally produced in the body and can also be found in small amounts in grapefruit, alfalfa, and catfish. HMB is most commonly used for building muscle or preventing age-related muscle loss. It is also used for athletic performance, muscle loss due to HIV/AIDS, muscle strength, obesity, and many other purposes, but there is no good scientific evidence to support these uses. However, some studies have linked taking HMB supplements to certain benefits such as increased exercise performance, reduced muscle breakdown, and increased muscle growth in untrained and older adults.
One study found that HMB supplementation may decrease the dose of leucine required to promote its positive effects on protein balance or ameliorate its. Another study showed that HMB supplementation resulted in positive outcomes on muscle mass and functionality, related to its anabolic and anticatabolic properties and prolonged half-life. However, a systematic review with meta-analysis showed that HMB supplementation in addition to physical exercise has no or fairly low impact in improving body composition, muscle strength, or physical function in older adults.
The recommended dosage of HMB and a calcium salt of HMB (Ca-HMB) for adults is 2.4-3 grams by mouth daily. Supplementing with HMB at a dose of 3 grams per day appears to be well tolerated and is not associated with any adverse side effects. This is the dose commonly used in research studies. Higher doses may be equally safe, but very few studies have investigated doses of HMB above 3 grams per day. In rare cases, people may experience stomach pain, constipation, or itching while taking HMB.
Sources:
- https://www.rxlist.com/hydroxymethylbutyrate_hmb/supplements.htm
- https://www.mskcc.org/cancer-care/integrative-medicine/herbs/hmb
- https://reviews.webmd.com/vitamins-supplements/ingredientreview-45-hydroxymethylbutyrate-hmb
- https://www.healthline.com/nutrition/hmb
- https://www.webmd.com/vitamins/ai/ingredientmono-45/hydroxymethylbutyrate-hmb
- https://examine.com/supplements/hmb/
