Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Robert Iafelice, MS, RD, LDN
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HMB is a well-established supplement, with a lot of research showing benefits for sports-related applications. HMB, which is short for beta-hydroxy beta-methyl butyrate, is naturally formed in the human body and, in recent years, has also become popular as a dietary supplement.
This is due to HMB aiding muscle growth, improving exercise performance, and reducing muscle breakdown. You're reading this article because you're researching the best options on the market, so make things easier for you, we've researched and rounded up the 7 best HMB supplements on the market. That way, all you have to do is pick the best option for your goals, follow its serving guidelines, and start seeing those HMB benefits.
7 Best HMB Supplements
- Overall Best: Transparent Labs HMB + Creatine
- Runner-Up: Optimum Nutrition HMB
- Budget Pick: Double Wood Supplements HMB
- For Beginners: NutraKey HMB
- Best Powder Form: BulkSupplements HMB Powder
- For Elderly: Nutricost HMB
- Most Potent: Met Rx HMB 1000
SFS Pick
Transparent Labs
2nd Pick
Optimum Nutrition
Budget Pick
Double Wood
1. Overall Best HMB Supplement: Transparent Labs HMB + Creatine
Transparent Labs Creatine HMB supplement includes clinically dosed ingredients to build muscle, enhance strength, decrease fat mass, and prevent lean muscle loss. It contains no artificial sweeteners, colored dyes, unnecessary fillers, or other harmful additives.
Unlike most of the supplements on our list, Transparent Labs takes it up a notch by including three additional ingredients to HMB. It contains 5 grams of creatine monohydrate, 12.5 mcg of Vitamin D, 1500 mg of HMB, and 5 mg of BioPerine.
The combination of HMB and creatine raises the benefits you can see, while BioPerine increases bioavailability and absorption. Vitamin D helps to regulate the body's levels of calcium and phosphorus in the body and has been shown to support the benefits you'll see while taking HMB.
Transparent Labs Creatine HMB supplement has ten delicious flavors and an unflavored option. They offer these flavors in 30 and 60-serving tubs.
Compared to other HMB supplements on the market, Creatine HMB from Transparent Labs is more expensive per serving but also provides more potent ingredients in the formula. It is well worth the price and is one of the best HMB supplements for muscle gain.
Pros
- Great flavor options
- Includes 5g of creatine and 5 mg of Bioperine
- No proprietary formula
Cons
- Premium price
StrengthSeries Creatine HMB includes ingredients at clinically effective dosages and contains zero artificial sweeteners, colored dyes, unnecessary fillers, or harmful additives. When combined, Creatine monohydrate...
2. Runner-Up Best HMB Supplement: Optimum Nutrition HMB
Optimum Nutrition is one of the most prestigious supplement brands in the fitness industry and has been creating quality supplements since 1986. The Optimum Nutrition HMB supplement offers an incredible dose of 1,000 milligrams of scientifically tested Calcium HMB per capsule.
Each bottle of Optimum Nutrition HMB has 90 capsules, and with a serving size of one capsule, it will last you three months. You'll receive 90 capsules in each bottle.
Besides the primary ingredients, the other minor ingredients include gelatin, microcrystalline cellulose, and magnesium stearate. According to Optimum Nutrition, each capsule has been designed with high-quality patented materials to support muscle strength, build lean muscle mass, and support protein synthesis.
Despite the serving size being one capsule, Optimum Nutrition recommends taking 1-3 capsules daily with protein-containing meals for best results.
Pros
- Well-established brand & GMP certified
- Third-party tested
- A great dose of HMB per serving
- Plenty of servings in one bottle
Cons
- One of the more expensive options
MADE WITH PATENTED MATERIALS – High quality calcium beta-hydroxy beta-methylbutyrate monohydrate. You get 1000mg of pure HMB with...
3. Best Budget HMB Supplement: Double Wood Supplements HMB
Double Wood Supplements HMB is the best budget HMB supplement on the market. It's made in the USA and is tested for safety and purity by Vitagen Labs, a third-party source.
This ensures you're getting the highest-quality HMB supplement with the highest bioavailability. Each bottle contains 120 HMB capsules, which Double Wood Supplements recommend taking in two separate servings, two capsules per day, with the most effective time to take it thirty minutes before a well-structured weight training routine.
The two capsules per day result in 1000 mg per serving. This isn't the free amino form of HMB. Instead, it is bound to calcium.
Double Woods Supplements also recommends that HMB work best alongside creatine to improve power output during workouts. Double Wood Supplements HMB is non-GMO and gluten-free.
Other ingredients include gelatin, rice flour, microcrystalline cellulose, and silicon dioxide.
Pros
- Third party tested & made in USA
- Great price
- A great dose of HMB per serving
- Gluten and non-GMO free
Cons
- Could switch out gelatin capsules with veggie alternative
Our HMB Supplement is manufactured right here in the USA and is tested for safety and purity by Vitagen Labs...
4. Best Beginner HMB Supplement: NutraKey HMB
NutraKey HMB promotes lean muscle mass, minimizes muscle breakdown, and enhances protein synthesis with each serving you take. Within each bottle, you'll receive 90 capsules, which will last 30 servings if you follow the recommended dosage from NutraKey.
We consider this the best HMB and vitamin D supplement as it contains three capsules free of artificial colors, flavors, and dyes. NutraKey looks to provide the highest quality products at a great price.
Each serving contains 1000 mg of HMB and 500IU of Vitamin D for optimal results. NutraKey recommends that you consume this product 30 minutes before or after your workout to get the most benefits out of this product.
Other minor ingredients include the gelatin capsule; it may also contain rice flour, vegetable stearate, and silica.
Pros
- Contains Vitamin D
- Good reviews
- A great dose of HMB per serving
- No artificial colors or dyes
Cons
- Not certified non-GMO nor gluten-free
Prevent muscle breakdown while supporting lean muscle mass with HMB Capsules from Nutrakey...
5. Best Powder HMB Supplement: BulkSupplements HMB Powder
BulkSupplements HMB Powder is a high-quality HMB powder that helps build lean muscle mass, manage a healthy weight, and improve muscle recovery. BulkSupplements recommends taking 1,000mg, or roughly a ⅓ of a teaspoon, once or twice daily with water. There are five options for HMB powder when purchasing from the BulkSupplements website.
Bulk Supplements takes pride in creating clean and pure supplements; this is no exception. The supplement powder is free of sugar, soy, dairy, yeast, gluten, and unwanted additives.
It is manufactured in an FDA-approved facility, upholds cGMP standards, is third-party tested, and lab tested to ensure the highest quality of products. To make consuming the powder more manageable, we recommend adding it to smoothies, fruit juice, or your pre/post-workout protein shake.
This pure HMB powder is exciting and adds flexibility to your supplement lineup.
Pros
- It can be mixed in with whatever you want
- Contains calcium
- A great dose of HMB per serving
- Can buy in bulk
Cons
- It requires more work to take compared to a capsule
6. Best HMB Supplement For Elderly: Nutricost HMB
Nutricost HMB is a capsule HMB supplement that provides 1,000mg of HMB and 140 mg of calcium per serving. Inside each bottle, you'll receive 120 capsules, or sixty days worth, since the recommended serving size is two capsules daily.
Nutricost supplements are all manufactured in a GMP-compliant, FDA-registered facility and are certified non-GMO and gluten-free. Other ingredients include the gelatin capsule, a vegetable-sourced magnesium stearate, and microcrystalline cellulose.
Nutricost is headquartered in the USA and only uses the highest-quality ingredients to ensure the best products are available for their customers. Nutricost's GMP supplement is also third-party tested to ensure proper doses and quality is used.
Nutricost recommends taking 1-2 capsules daily with 8-10 fluid ounces of water for best results.
Pros
- Non-GMO and gluten-free
- Third-party tested
- Two-month supply
- Reasonable price
Cons
- Not vegan or vegetarian-friendly
240 Capsules Per Bottle (120 Servings) with 1000mg Of HMB per serving, non-GMO and gluten free...
7. Most Potent HMB Supplement: MET Rx HMB 1000
MET-Rx HMB 1000 was formulated to contain four times the HMB per capsule compared to their previous formula. MET-Rx is a brand that specializes in scientifically engineered sports nutrition to maximize performance.
Each capsule contains 130 mg of calcium and 1000 mg of HMB, making this supplement incredibly potent and great for athletes and bodybuilders. Each bottle contains 90 capsules, and MET-Rx recommends taking one capsule four times a day.
Besides the main ingredients, MET-Rx HMB 1000 capsules also contain gelatin, silica, vegetable magnesium stearate, and croscarmellose. We recommend using HMB 1000 alongside a structured weight training routine and a well-balanced diet for the best results.
Pros
- Includes calcium
- Potent formula with 1000mg HMB
Cons
- Not clear if third-party tested
These workout supplements are formulated to contain four times the HMB per capsule compared to our previous HMB supplement formula...
What is HMB?
Beta‐hydroxy‐beta‐methylbutyrate, also known as HMB, is a metabolite of the essential amino acid Leucine. It has been reported to have anabolic effects on protein metabolism.
L-Leucine is one of the three essential branched‐chain amino acids; leucine, valine, and isoleucine. These amino acids share similar metabolic pathways. Leucine has a well‐known anabolic role in muscle by acting as a signaling molecule that stimulates protein synthesis.
People use HMB for building muscle and for preventing age-related muscle loss. It's also used for improving athletic performance, boosting muscle strength, reducing stored fat, and many other vital purposes.
You can learn more about HMB in our article: What Does HMB Do?
Benefits of HMB Supplements:
Studies have shown that taking HMB supplements can provide several incredible benefits for lifters, especially concerning body composition and physical performance. Plus, taking HMB can help promote muscle growth, improve recovery, stimulate muscle protein synthesis and reduce muscle breakdown.
Let's look at the benefits HMB supplements can bring to your workout regimen and aid in your pursuit of more significant gains.
1. Increased muscle mass
Even though HMB naturally occurs in the human body, some recent research indicates that supplementing additional HMB can encourage further aid muscle growth as well as improve muscle health. Just like any other supplement, it is worth noting that it is best utilized when combined with strength training and other forms of physical exercise when trying to increase lean muscle mass.
Additionally, your body requires a proper energy intake to build muscle mass, which makes meeting your protein goals essential for muscle growth. Research also indicates that supplementing with HMB can significantly enhance muscle strength in older adults.1
2. Increased Endurance
The research studies on HMB and endurance are pretty conclusive. Great quality studies have shown that HMB intake while endurance training has advantageous effects in the increase in fat mass reduction and aerobic capacity.
It also has the potential to increase peak anaerobic power capacity. The study had sixteen elite male rowers take a 12-week supplementation of HMB and placebo administration. The rowers that received the HMB supplement saw increases in significant factors related to endurance training.2
3. Reduces muscle breakdown
Research suggests that HMB may help with maintaining muscle mass. Studies indicate that HMB can help to prevent muscle breakdown inside the cells by suppressing genes and enzymes that promote muscle protein breakdown.3
Skeletal muscle damage can result from several different factors, especially in individuals who perform intensive training sessions. However, HMB supplements have the potential to help maintain lean muscle mass by maintaining existing muscle tissue.
4. Increased Recovery
High-intensity training is excellent for individuals looking to lose body fat, add strength, and achieve hypertrophy. Unfortunately, this high-intensity training can result in muscle damage that can take days to recover from, reducing overall training frequency.
HMB has been shown to speed up recovery from intense exercise sessions, especially when individuals take 1-2 grams 30-60 minutes before exercise. Another recent study found that supplementation with beta-hydroxy beta-methyl butyrate can help alleviate muscle soreness in athletes.
The subjects in this study that were taking HMB saw significant changes in the indicators of muscle injury and a significantly improved recovery rate compared to the placebo group.4 Individuals in the HMB group also saw significant reductions in creatine kinase and lactate dehydrogenase, both released after intense exercise.
These factors can lead to increased muscle pain, inflammatory markers, and decreased muscle function in individuals.
Side Effects of HMB
HMB supplements at a dose of three grams per day are considered safe for most adults and are not associated with any adverse side effects. Even with higher doses, HMB should be equally as safe.
HMB is also safe when taken with other amino acids or when supplemented with creatine monohydrate. There are some people who have reported stomach pain and constipation as a result of taking an HMB supplement.
Always consult with your doctor whether supplementing HMB is right for you.
What to Look For When Buying HMB Supplements:
HMB supplements should be with the highest quality ingredients, be third-party tested, and be manufactured in cGMP-certified facilities. As a team, we have reviewed what are the best HMB supplements on the market by evaluating them for ingredients quality, testing, transparency, price, and reviews.
Down below is a breakdown of how we reviewed HMB supplements and what you should look for when picking one out for yourself.
1. Ingredients
One of the most critical factors to keep in mind when researching HMB supplements is to ensure that beta-hydroxy beta-methyl butyrate is the primary and first ingredient on the ingredient list. We recommend finding a brand's HMB supplement with beta-hydroxy beta-methyl butyrate as the only active ingredient or, at the very least, with ingredients that aid HMB in supporting your body.
Typically you will see HMB combined with calcium, creatine monohydrate or vitamin D3. These ingredients indicate that the brand did its research and made sure its supplement contains a proper dose of ingredients instead of being combined with fillers.
We also recommend looking for a supplement that offers 2-3 grams of HMB per daily serving, anything less than that would be underdosed, and you may not experience the benefits that you want.
2. Testing/Transparency
The safety and testing of a company's supplements should be the top factors when choosing an HMB supplement. As such, we have created the list above with brands that have repeatedly proven themselves to offer high-quality and reputable supplements.
Another great way of knowing if a supplement is pure is if it is third-party tested, which guarantees its dosages, usefulness, and level of quality. It will also prove that the product undergoes rigorous testing to ensure no impurities or inconsistencies.
When researching HMB supplements, you want to avoid products that hide their ingredients and doses behind a proprietary blend. Instead, we recommend going with products that have transparent labels.
3. Price
The market is full of HMB supplements from various brands, each coming with varying price tags. Unfortunately, there is a common misconception that expensive products are the best choice.
This is only sometimes true, as some HMB supplements are more costly because of the process of production, marketing, and other factors that are not related to their quality. When looking at the price tag when shopping for HMB supplements, we recommend that you consider the other factors listed above, like ingredients, dosages, testing, and reviews, when trying to find the value.
The more ingredients that a supplement contains, the more expensive it gets. Typically HMB products range in the 20-40 dollar range.
4. Reviews
When buying any HMB product, we recommend paying close attention to customer reviews. Most brands tend to fluff the benefits of their supplements to make them sound better or provide false information to steer customers to their offer.
To ensure you don't get scammed by one of these companies, we recommend checking out the review section where previous buyers go to share their experience with the product, especially if they have negative things to say.
We also recommend checking out other websites (like ours), Reddit, social media, and Google to find more reviews on the Elderberry supplement you're looking at buying.
HMB Supplement FAQs
What is HMB Supplement good for?
HMB is a natural metabolite that can help to reduce exercise-induced muscle breakdown, increase muscle protein synthesis, increase endurance, and improve recovery.
Is HMB really effective?
Absolutely. Studies have shown various health benefits if you supplement HMB daily with minimal potential for unwanted side effects.
Does HMB increase testosterone?
Proper dosages of HMB can lead to a significant decrease in cortisol, the stress hormone. Lower stress hormones can lead to an increase in testosterone concentrations.
How long does it take HMB to work?
To start seeing significant increases in strength and muscle mass, it can take roughly 2-4 weeks. However, you may begin to notice slight changes in less than a week.
What is the recommended daily dosage of HMB?
The recommended daily dosage of HMB depends on the individual's size. For most people, most brands recommend supplementing 2-3 grams of HMB daily.
It shouldn't be taken in one serving to get the most out of HMB. Instead, it should be split into 2-3 servings throughout the day.
We recommend that you follow the brand guidelines to avoid side effects and get the optimum benefits.
What Foods Contain HMB?
HMB is found in some food groups such as lamb, pork, beef, tuna, eggs and salmon to name a few. Another way of getting more HMB naturally is to consume foods that are a good source of the amino acid leucine which can be converted into HMB. Consuming dairy products including milk, yogurt, cheese and whey protein can help to boost your HMB.
Summary
HMB is a well-established sports supplement, with a lot of research showing its various benefits. HMB supplements can improve exercise performance, aid in building strength, bolster lean body mass, keep excess weight off, increase recovery and supports muscle growth. These benefits can help you push your workouts to the next level and push you past your plateaus.
StrengthSeries Creatine HMB includes ingredients at clinically effective dosages and contains zero artificial sweeteners, colored dyes, unnecessary fillers, or harmful additives. When combined, Creatine monohydrate...
More Best Supplement Resources:
References
- Lin, Ziru, et al. “Effect of β-Hydroxy-β-Methylbutyrate (HMB) on the Muscle Strength in the Elderly Population: A Meta-Analysis.” Frontiers in Nutrition, vol. 9, 13 July 2022, 10.3389/fnut.2022.914866.
- Durkalec-Michalski, Krzysztof, and Jan Jeszka. “The Efficacy of a β-Hydroxy-β-Methylbutyrate Supplementation on Physical Capacity, Body Composition and Biochemical Markers in Elite Rowers: A Randomised, Double-Blind, Placebo-Controlled Crossover Study.” Journal of the International Society of Sports Nutrition, vol. 12, no. 1, 30 July 2015, 10.1186/s12970-015-0092-9. Accessed 19 Aug. 2019.
- Holeček, Milan. “Beta-Hydroxy-Beta-Methylbutyrate Supplementation and Skeletal Muscle in Healthy and Muscle-Wasting Conditions.” Journal of Cachexia, Sarcopenia and Muscle, vol. 8, no. 4, 10 May 2017, pp. 529–541, onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12208, 10.1002/jcsm.12208.
- 4) Courel-Ibáñez, et al. “Health Benefits of β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Addition to Physical Exercise in Older Adults: A Systematic Review with Meta-Analysis.” Nutrients, vol. 11, no. 9, 3 Sept. 2019, p. 2082, 10.3390/nu11092082. Accessed 27 Nov. 2019.
Andrew Lenau
Author