A typical therapeutic dosage of HMB is 3 g daily. 

Experts are finding that the most effective amount of HMB depends more on an individual's weight, suggesting a 170-lb male might need 3 grams, a 120-lb female may need only 2 grams, and men who weigh over 200 lbs might need 4 grams a day. Research has revealed the optimal range to be 1 gram per 25 kg of bodyweight (e.g., a 200-lb male would weigh about 90 kg — there are 2.2 lbs in a kilogram (200 / 2.2 = 90); thus, he should supplement with approximately 4 grams of HMB (90 / 25 = 3.6) per day).

Serving Size: 60 capsules

HMB 1000mg (serving size 2 capsules)

In a controlled study, 41 male volunteers age 19-29 years old were given either 0, 1.5, or 3 g of HMB daily for three weeks (J Appl Physiol .1996;81:2095,2104). The participants also lifted weights three days a week for 90 minutes.  The results suggest that HMB can enhance strength and muscle mass in direct proportion to intake.

In another controlled study reported in the same article, 32 male volunteers took either 3 g of HMB daily or a placebo, and then lifted weights for two or three hours daily, six days a week for seven weeks. The HMB group saw a significantly greater increase in its bench-press strength than the placebo group.

However, there was no significant difference in body weight or fat mass by the end of the study.
Similarly, a double-blind, placebo-controlled trial of 39 men and 36 women found that over a period of four weeks, HMB supplementation improved response to weight training (Nutrition. 2000;16:734,739).

Two placebo-controlled studies in women found that 3 g of HMB had no effect on lean body mass and strength in sedentary women, but it did provide an additional benefit when combined with weight training (FASEB J . 1997;11:A150).

 In addition, a double-blind study of 31 men and women, 70 years old, undergoing resistance training, found significant improvements in fat-free mass attributable to the use of HMB (3 g daily) (Nutrition 2001;131:2049,2052).

Even more recently, HMB has been shown to be beneficial for endurance athletes. In one study, runners who supplemented with 3 grams of HMB were found to experience 50% less muscle damage than those who used a placebo. Plus, the HMB group was found to either maintain or improve leg strength, whereas the placebo group lost leg strength.

Other studies have revealed it may help aerobic capacity and performance and decrease lactic acid buildup thereby reducing muscle fatigue.

Anyone seeking to enhance recovery, increase muscle growth, decrease muscle soreness, and boost fat loss should certainly consider HMB.  Studies have shown HMB is for both males and females.  For the greatest potential benefits, it must be combined with an intense exercise program.

Relevant Studies

Nissen, S., et al., "Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation in Humans Is Safe and May Decrease Cardiovascular Risk Factors," J Nutr 130.8 (2000) : 1937-45.

Nissen, S., et al., "Effect of Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation on Strength and Body Composition of Trained and Untrained Males Undergoing Intense Resistance Training," FASEB J 10 (1996) : A287.

Nissen, S., et al., "Effect of Leucine Metabolite Beta-Hydroxy Beta-Methylbutyrate on Muscle Metabolism During Resistance-Exercise Training," J Appl Physiol 81.5 (1996) : 2095-104.

Nissen, S., et al., "Effect of Supplemental Beta-Hydroxy-Beta-Methylbutyrate (HMB), Glutamine, and Arginine on Skeletal Muscle Mass in AIDS Patients," JPEN 23.1 (1999) : S7.

Nissen, S., and Abumrad, N.N., "Nutritional Role of the Leucine Metabolite Beta-Hydroxy-Beta-Methylbutyrate (HMB)," J Nutr Biochem 8 (1997) : 300-11.

Paddon-Jones, D., et al., "Short-Term Beta-Hydroxy-Beta-Methylbutyrate Supplementation Does Not Reduce Symptoms of Eccentric Muscle Damage," J Sport Nutr Exerc Metab 11.4 (2001) : 442-50.

Vukovich, M.D., and Adams, G.D., "Effect of Beta-Hydroxy-Beta-Methylbutyrate (HMB) on VO2 Peak and Maximal Lactate in Endurance Trained Cyclists," Med Sci Sport Exerc 29.5 (1997) : S252.

Slater G, Jenkins D. Beta-hydroxy beta-methylbutyric acid (HMB) supplementation and the promotion of muscle growth and strength. Sports Med . 2000;30:105,116.

Ostaszewski P, Kostiuk S, Balasinska B, et al. The effect of leucine metabolite 3-hydroxy-3-methylbutyrate (HMB) on muscle protein synthesis and protein breakdown in chick and rat muscle [abstract]. J Anim Sci . 1996;74(suppl 1):138.

Kreider RB. Dietary supplements and the promotion of muscle growth with resistance exercise. Sports Med . 1999; 27:97,110.

Panton LB, Rathmacher JA, Baier S, et al. Nutritional supplementation of the leucine metabolite beta-hydroxy beta-methylbutyrate (HMB) during resistance training. Nutrition . 2000;16:734,739.

Gallagher PM, Carrithers JA, Godard MP, et al. Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass. Med Sci Sports Exerc . 2000; 32:2109,2115.

Slater G, Jenkins D. Beta-hydroxy beta-methylbutyric acid (HMB) supplementation and the promotion of muscle growth and strength. Sports Med . 2000;30:105,116.

Vukovich MD, Stubbs NB, Bohlken RM. Body composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adults. J Nutr . 2001;131:2049,2052.

Knitter AE, Panton L, Rathmacher JA, et al. Effects of beta-hydroxy-beta-methylbutyrate on muscle damage after a prolonged run. J Appl Physiol . 2000;89:1340,1344.

Ostaszewski P, Kostiuk S, Balasinska B, et al. The effect of leucine metabolite 3-hydroxy-3-methylbutyrate (HMB) on muscle protein synthesis and protein breakdown in chick and rat muscle [abstract]. J Anim Sci . 1996;74(suppl 1):138.

Panton LB, Rathmacher JA, Baier S, et al. Nutritional supplementation of the leucine metabolite beta-hydroxy beta-methylbutyrate (HMB) during resistance training. Nutrition . 2000;16:734,739.
Vukovich MD, Stubbs NB, Bohlken RM. Body composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adults. J Nutr . 2001;131:2049,2052.
Kreider RB. Dietary supplements and the promotion of muscle growth with resistance exercise. Sports Med . 1999; 27:97,110.

Gallagher PM, Carrithers JA, Godard MP, et al. Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass. Med Sci Sports Exerc . 2000; 32:2109,2115.

Gallagher PM, Carrithers JA, Godard MP, et al. Beta-hydroxy-beta-methylbutyrate ingestion, part II: effects on hematology, hepatic and renal function. Med Sci Sports Exerc . 2000; 32:2116,2119.

Gallagher PM, Carrithers JA, Godard MP, et al. Beta-hydroxy-beta-methylbutyrate ingestion, part II: effects on hematology, hepatic and renal function. Med Sci Sports Exerc . 2000; 32:2116,2119.

Jowko E, Ostaszewski P, Jank M, et al. Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition . 2001;17:558,566.

Slater G, Jenkins D, Logan P, et al. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained men. Int J Sport Nutr Exerc Metab . 2001;11:384,396.

Ransone J, Neighbors K, Lefavi R, et al. The Effect of beta-Hydroxy beta-Methylbutyrate on Muscular Strength and Body Composition in Collegiate Football Players. J Strength Cond Res . 2003;17:34,39.
Thomson JS. beta-Hydroxy-beta-Methylbutyrate (HMB) supplementation of resistance trained men. Asia Pac J Clin Nutr . 2004;13(Suppl):S59.

Hoffman JR, Cooper J, Wendell M, et al. Effects of beta-Hydroxy beta-Methylbutyrate on power performance and indices of muscle damage and stress during high-intensity training. J Strength Cond Res . 2004;18:747-52.

Lamboley CR, Royer D, Dionne IJ. Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students. Int J Sport Nutr Exerc Metab. 2007;17:56-69.