Vitamonk HMB is a good option for vegetarians and vegans thanks to its use of a cellulose capsule and its pure supplement design. While there are better supplements out there, they all use animal-derived gelatin in their capsule. The plastic bag is also liable to cause a bit of a mess when you try to reseal it after use.
That aside, if all you want is pure HMB with no additives and no capsule, this is definitely the way to go. Blonyx makes a unique HMB and creatine combo product. NutraKey makes a pretty simple HMB supplement, but the big downside is dosage.
Even though it does have a pretty clean supplement design with no unnecessary additives, the dosage is low enough that even smaller people who would likely want a lower dosage anyways are liable to find the dosage too low. HMB is safe for most individuals looking to improve muscle mass, performance and strength. It is also great for people looking to stop unwanted weight loss during periods of stress or disease. Pregnant and breastfeeding women should not use HMB since it is not well studied in these populations.
While there are no serious medication interactions, you should speak to your doctor before taking an HMB supplement if you are currently taking any prescription medication. When ranking the best HMB supplements, we first looked at the delivery method. Powder-based HMB seems like a better choice on the surface since it tends to be cheaper and contains fewer fillers. This being said, we still allowed some powders on our list as long they were of the highest quality and purity, like Bulk Supplements.
We also looked at added ingredients. While pure HMB was excellent, we did have a slight preference for products that used complementary ingredients to support the benefits of HMB. Legion Athletics flourished here for providing other performance-enhancing compounds alongside HMB at clinically effete dosages, including yohimbine, and CDP-choline. Lastly, we looked at the dosage. According to research, the clinically effective dosage of HMB is between g.
We had a preference for slightly lower dosed products, like Optimum Nutrition , as this allowed for more tailoring and titration with new users. HMB can help increase muscle mass and muscular strength. The best evidence for the muscle-boosting power of HMB comes from a randomized and placebo-controlled clinical trial published in in the European Journal of Applied Physiology 1. Half of the subjects were randomly assigned to take an HMB supplement taken at a dose of 3 grams per day while the other half received a placebo.
The results showed that the HMB supplement was associated with an increase in total strength defined as the sum of bench press, squat, and deadlift one rep maximum as well as an increase in lean body mass.
This means that your muscle mass increase thanks to HMB is functional, i. HMB can prevent performance losses during periods of overreaching and overtraining. One of the most interesting aspects of the study above was what happened during the two-week period of overreaching. The subjects who were taking the HMB supplement experienced an attenuated increase in the hormonal markers of overtraining when compared to the control group.
Creatine kinase and cortisol levels, which rise when the body is in an overstressed and catabolic state, did not increase as much in the HMB group compared to the placebo group.
So, at least according to this hypothesis, HMB can extend your ability to train hard and limit the muscle breakdown that happens during periods of intense training, even if they are a bit beyond your current capabilities. HMB works equally well in men and women. Some supplements for strength gain might work better in men, because their core function is to boost testosterone or growth hormone levels, and men have a higher ceiling when it comes to these hormones.
HMB, however, works through a different pathway. A study conducted by researchers at East Tennessee State University tested the effects of HMB on increasing upper body strength in 39 men and 36 women 3. The subjects were randomly assigned either a three gram per day dose of HMB or a placebo, and the researchers tracked strength gains over the course of four weeks. In addition, the researchers tested to see if there was a difference in strength and muscle mass gains between the men and the women.
They found that HMB worked equally well for both groups, leading to increases in upper body strength and lean body mass. HMB could decrease your risk of cardiovascular disease. A scientific study published in the Journal of Nutrition in cataloged the potential heart health benefits of HMB by conducting a series of studies on human subjects ranging from three to eight weeks in duration 4.
Increasing muscle mass and decreasing fat mass has a similar effect, and although significant changes in these variables were not observed, the same biochemical pathways might have been activated, accounting for the improvements.
Several large placebo-controlled clinical trials of HMB have been conducted several of which were described above , and none have reported significant adverse effects associated with HMB.
This might be because HMB is just a metabolized form of the branched chain amino acid leucine, which is found in copious quantities in foods like nuts, chicken, and cheese.
Despite this caveat, HMB is one of the safest supplements out there for augmenting your strength gains at the gym. The vast majority of research on HMB uses daily doses of three grams per day. This dose seems to be universal for men, women, as well as different body types, but as with other supplements for increasing strength, large athletes might need to take more and small athletes might need to take less.
For example, you could take one gram in the morning, afternoon, and evening. What is HMB, and what does it do? HMB stands for hydro-methyl butyrate, which is naturally produced in the body when you break down the amino acid leucine.
One study describes HMB as both anabolic and anti-catabolic, which means that it helps to build lean muscle mass and prevent the loss of lean body mass. The same study also found that HMB helped patients experience increased benefits from rehabilitative exercises after an injury, as well as improve cognition, decrease abdominal obesity, and support bone density 5.
It found that when athletes took 3—6 grams of HMB daily for a period of 3 days to 12 weeks, they experienced no increases in strength or changes body composition In short, research on HMB and muscle growth shows mixed results. However, some research shows this supplement may benefit muscle growth for untrained individuals and older people. Test-tube studies suggest that HMB may help prevent muscle breakdown in various ways inside cells, such as by suppressing genes and enzymes that promote the breakdown of muscle proteins An analysis of 15 studies looked at the effects of taking HMB in 2, people.
These participants had health conditions that promote muscle loss, such as cancer, HIV, kidney failure, and malnutrition 4. The analysis found that taking 3—4 grams of HMB daily over a period of 7 days to 6 months was significantly more effective at preventing muscle loss than a placebo 4. Similarly, other studies in older people have shown that taking HMB can help preserve muscle mass during periods of bed rest 13 , However, scientists need to do more research on HMB and its potential protective effects against muscle breakdown in a wider variety of participants, such as young people and healthy adults, before recommending it for this purpose.
Some research has indicated that HMB could improve adaptations to exercise. This refers to a longer-term change rather than an immediate one.
For example, a week study in 16 elite rowers found that taking 3 grams of HMB daily significantly increased aerobic exercise capacity and peak anaerobic power, and helped reduce body fat, compared with a placebo 5.
Similarly, another week study in 42 combat sports athletes found that taking 3 grams of HMB daily significantly increased both aerobic and anaerobic exercise capacity, compared with a placebo Other studies in athletes and healthy adults have shown that taking 3 grams of HMB daily has similar effects on aerobic and anaerobic capacity 16 , 17 , Studies have associated HMB with several other benefits. However, there are fewer studies or weaker evidence to support these.
A review of 9 studies in participants looked at the effects of taking 1—3 grams of HMB daily in addition to a regular weightlifting program. Participants experienced significantly reduced markers of muscle damage and better recovery Research from animal studies suggests HMB may help reduce age-related mental decline.
However, scientists need to study these effects in humans 20 , 21 , A 4-week study in 11 people with diabetes who were on dialysis found that taking a supplement containing HMB along with arginine and glutamine significantly improved wound healing An older review of 9 studies found that taking 3 grams of HMB daily significantly lowered total cholesterol, LDL bad cholesterol , and systolic blood pressure compared with taking a placebo. Studies have linked HMB to various health benefits, such as improved exercise adaptations, reduced muscle loss, better exercise recovery, and more.
It may also increase muscle growth in untrained individuals and older people. Research has looked into how combining HMB with other supplements may affect exercise performance and muscle building.
It may provide benefits if you take it with creatine, vitamin D, or the amino acids arginine and glutamine. However, these combos may be more effective for some people than others. A review of 6 studies looked at the effects of taking HMB with creatine in athletes and individuals who had already been resistance training. It found that taking 3 grams of HMB along with varying doses of creatine significantly improved strength and high intensity exercise performance.
It also aided muscle growth and reduced body fat However, other studies show mixed results when participants combined creatine and HMB. Some showed the combo aided athletic performance and raised testosterone, while others found it had no additional benefit compared with taking creatine alone 29 , 30 , Studies have found that when older people took HMB with vitamin D, it may have helped increase muscle strength — even without an exercise routine 32 , 33 , Other studies combined HMB with other amino acids, such as glutamine and arginine.
They found that these particular combinations may help prevent muscle loss that occurs with certain conditions, such as AIDS and cancer 35 , HMB may have beneficial effects on muscles when you take it with other supplements. Need Help? Taking two capsules a day gives you the basic mg of HMB you need. Nothing more, nothing less.
Keep Reading ». One capsule should be taken with or after a meal. Optimum Nutrition offers you one month of HMB coverage with 90 capsules in each bottle, and should be taken three times a day. Take three per day, one at each of your meals, and receive the recommended mg. NutraKey offers 90 capsules in an easy-to-carry small bottle for one month of coverage.
Consumption of this supplement is easier now that you can simply dissolve it into whatever beverage you desire. With clean and pure ingredients and sufficient HMB provision, BulkSupplements covers you for servings with their dietary powder supplement.
You can get 60 servings from this container to cover 2 months before your next purchase. With capsules in the bottle, the recommended mg are achieved with 2 capsules taken a day with your meals and even your afternoon snack.
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