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You’ve probably seen this as an ingredient in some supplements, but what is HMB? HMB, short for beta-hydroxy beta-methylbutyrate, is the natural byproduct when the body breaks down leucine, an amino acid essential for muscle repair.  HMB is used in the best dietary supplements with benefits backed up by scientific data. [1] With the right combination of exercise and diet, the substance can help boost performance.

Moreover, a 2019 systematic review shows that those who consumed HMB had an increased lean muscle mass. Participants in the trials also achieved the preservation of muscle strength and functions. [2

Another study also showed similar results, with the participants gaining an average of  0.78 pounds more muscle by taking an HMB supplement compared to those who took placebo supplements. [3] Additionally, it may also aid in reducing muscle breakdown, as evidenced by a study that concluded that HMB preserved muscle mass during periods of bed rest. [4]

Also, a study showed that it helped increase the performance of athletes. In a study, elite rowers took 3 grams of HMB for 12 weeks, which resulted in better aerobic exercise capacity and body fat reduction. [5] Other benefits of taking HMB may include wound healing when taken with glutamine, lowered LDL, and reduced mental decline. However, more research needs to be done to know the full extent of the substance’s impact.

In this article, we’ll take a look at the best HMB supplements available for purchase!


Quick Summary

Most Added Value: MRM Nutrition HMB

Best Value For Money (Powder): Micro Ingredients HMB Powder

Best HMB Capsule Supplement: Double Wood Supplement HMB


BrandHMB Content Per ServingPrice/Number of Capsules/SizeDosage Recommendation
Double Wood Supplements HMB1000 mg ~$20/120

Take 2 capsules daily. Most effective when taken 30 minutes before a workout.
Micro Ingredients HMB Powder1000 mg
~$20/250 gramsTake 1 full scoop, mix with your drink, and consume 3 times daily
Bulk Supplements HMB Powder825 mg~$16/100 gramsTake 1000 mg (⅓ tsp.) once or twice daily, with water
MRM Nutrition HMB1000 mg
~$22/60 
Take 1 capsule daily with protein
Gaspari Nutrition HMB1000 mg~$30/90 Take 1 capsule three times daily

Best HMB Supplements

Double Wood Supplements HMB

Double Wood Supplements HMB Review
HMB CONTENT PER SERVING:

1000 mg

PRICE/NUMBER OF CAPSULES:

~$20/120

DOSAGE RECOMMENDATION:

Take 2 capsules daily. Most effective when taken 30 minutes before a workout.

Pros

  • Gluten-free
  • Non-GMO
  • Soy-free

Cons

  • A few side effects were reported

Double Wood Supplements is one of the leading brands in the industry known for quality products. Its HMB supplement is no exemption as it went through third-party testing to guarantee purity and potency. As a sign of transparency, the brand also has its Certificate of analysis posted for users to check.

This supplement aims to promote protein synthesis, which aids in increasing muscle tissue. Moreover, it helps support muscle retention if you’re eating at a caloric deficit. Taking this supplement may also boost your performance while training.

Based on user feedback, this HMB product is well-received thanks to its benefits. Many are happy with how it made recovering from working out easier as it helped regain their energy. Also, others said that it helped them reduce muscle loss and achieve weight loss. However, some felt headaches and intestinal cramps.


Micro Ingredients HMB Powder

Micro Ingredients HMB Powder Review
HMB CONTENT PER SERVING:

1000 mg

PRICE/SIZE:

~$20/250 grams

DOSAGE RECOMMENDATION:

Take 1 full scoop, mix with your drink, and consume 3 times daily

Pros

  • Non-GMO
  • No preservatives, fillers, and additives
  • Free of soy, gluten, and tree nuts

Cons

  • Some users felt side effects

This HMB supplement by Micro Ingredients is plant-based, which is good for vegans, and contains pure unflavored powder for easier consumption. Additionally, to guarantee quality and purity, the powder has no fillers and additives.

Aside from HMB, this also has 140 mg of calcium per serving which adds more nutritional benefits as it is helpful in building and maintaining strong bones. The brand’s best way to consume the powder is in its pure powder form for higher concentration and quick absorption.

Many users are happy with how it tastes and how easy it can dissolve. Additionally, they said it helps with their exercise regimen as it aids in muscle building and increases their energy. Although, some users felt a few side effects.


Bulk Supplements HMB Powder

Bulk Supplements HMB Powder Review
HMB CONTENT PER SERVING:

825 mg

PRICE/SIZE:

~$16/100 grams

DOSAGE RECOMMENDATION:

Take 1000 mg (⅓ tsp.) once or twice daily, with water

Pros

  • No additives
  • Soy-free
  • No yeast, dairy, and added sugar

Cons

  • Unpleasant taste
  • Side effects were noted

As an HMB in powder form, this supplement may be easier to consume than others. According to the brand, this went through lab verification and third-party testing to ensure quality, potency, and purity. Additionally, it adheres to the highest standards by being manufactured in a cGMP facility. You may also order this in bulk if you’re committed to long-term use.

Furthermore, this supplement aims to assist with muscle recovery and the growth of lean muscle mass. If you want to manage a healthy weight or maintain good cholesterol levels, this may also help you. Athletic performance may improve as well as muscle recovery after a tough exercise.

Based on hundreds of user feedback, the supplement is well-received. Many are happy at how well it mixes with their drink and how fair the price points are. On top of that, they said that it helps with muscle retention and regaining energy after a workout. However, many are not impressed with the taste.


MRM Nutrition HMB

MRM Nutrition HMB Review
HMB CONTENT PER SERVING:  

1000 mg

PRICE/NUMBER OF CAPSULES:

~$22/60 

DOSAGE RECOMMENDATION:

Take 1 capsule daily with protein

Pros

  • Gluten-free and soy-free
  • No eggs, peanuts, tree nuts, shellfish, yeast, and fish
  • Non-GMO

Cons

  • Contains gelatine
  • A bit expensive

Aside from Calcium HMB, this supplement also contains L-Leucine and Vitamin D for additional benefits and nutrients. This is clinically proven to support significant increases in muscle mass. Moreover, it aims to encourage muscle recovery and reduce muscle damage. It may also promote great endurance and increase your strength during workouts.

Many users are content with the many benefits this supplement brings to them. They mentioned that taking it is helpful with their exercises as they get a boost in energy. Also, some mentioned that it aids them in muscle recovery. Some recommended it for muscle building as well.


Gaspari Nutrition HMB

Gaspari Nutrition HMB Review
HMB CONTENT PER SERVING:  

1000 mg

PRICE/NUMBER OF CAPSULES:

~$30/90 

DOSAGE RECOMMENDATION:

Take 1 capsule three times daily

Pros

  • Veggie capsules
  • No preservatives and artificial colors
  • Free of yeast, egg, starch, salt, sugar, and shellfish

Cons

  • Quite pricey

Gaspari is a trusted brand that’s been around for more than 20 years and is known for science-based sports nutrition supplements. Its HMB product aims to aid highly trained muscles to tackle protein breakdown. What’s more, it may help encourage muscle growth and help those recovering from an intense workout.

According to user feedback, many are happy with the results given by consuming this supplement. They said it helped regain strength and reduce muscle soreness after they exercise. Some also mentioned that they noticed less muscle deterioration thanks to this supplement.


How to Choose a Suitable HMB Supplement

Here are some factors to consider while picking the best HMB supplement for yourself:

  • Supplement form: HMB supplements are available in two main forms; capsule/tablets and powder. Powdered supplements may be more suitable for those who dislike swallowing capsules, but you’ll likely have to mix them with your favorite beverage or food to mask any unpleasant smell or taste. Capsules are much less likely to have a strong smell or taste, so they’re the better choice if you don’t mind swallowing capsules.
  • Dosage per capsule: Getting a capsule with a higher dose of HMB means you’ll have to swallow fewer capsules each day.
  • Company reputation: Purchase only from companies you trust. Such companies may perform third-party lab-testing on their products and have a transparent user review section for you to screen through the experiences and opinions of previous users.

Frequently Asked Questions:

What Does HMB Do? 

HMB is a naturally occurring substance in the body and is currently being used as an ingredient in the best HMB supplement due to its many benefits.  Those health and wellness advantages include muscle growth [6], improvement of exercise performance [7], and muscle breakdown [8]. Still, additional studies or clinical trials need to be conducted.

When Should You Take HMB?

Each brand has a dosage recommendation for its users. Although, if you are taking other medications or have underlying conditions, you can consult your doctor or a healthcare professional.

Are the best HMB supplements Safe?

HMB supplements are generally safe to consume, and there are little to no side effects for many users. [9] However, a few reported side effects may include constipation and stomach pain. [10]

Does HMB Work? 

The many benefits of HMB are scientifically-backed with definite results. Moreover, user feedback also paints a positive picture. Nonetheless, it’s important to remember that not everyone reacts the same to supplements.

Bottomline: Best HMB Capsules

Thanks to its many advantages, especially for those who have an active lifestyle or are aging, HMB is used in many supplements. Research shows that it aids in reducing muscle soreness, increasing strength, and many more. In this article, you’ll find a list of the best HMB supplements with different price points. Additionally, it also includes snippets of user feedback which may help you decide.

Of course, it’s best to consult your healthcare professional before commencing any new supplement, including HMB supplements.

Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional. We have assembled this article through in-depth research based on the information available at the date of publishing.  We may receive a small commission for purchases you make through our links, but this comes at no extra cost to you. This commission allows us to continue doing what we love through Health Plugged, which is delivering evidence-based health information to our readers worldwide.

Editorial References And Fact-Checking

  • National Institues Of Health U.S. (2022). Dietary Supplements for Exercise and Athletic Performance. National Institues of Health U.S. Retrieved September 14, 2022, from https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
  • Oktaviana, J., Zanker, J., Vogrin, S., & Duque, G. (2019). The Effect of β-hydroxy-β-methylbutyrate (HMB) on Sarcopenia and Functional Frailty in Older Persons: A Systematic Review. The journal of nutrition, health & aging23(2), 145–150. https://doi.org/10.1007/s12603-018-1153-y
  • Wu, H., Xia, Y., Jiang, J., Du, H., Guo, X., Liu, X., Li, C., Huang, G., & Niu, K. (2015). Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older adults: a systematic review and meta-analysis. Archives of gerontology and geriatrics61(2), 168–175. https://doi.org/10.1016/j.archger.2015.06.020
  • Hsieh, L. C., Chow, C. J., Chang, W. C., Liu, T. H., & Chang, C. K. (2010). Effect of beta-hydroxy-beta-methylbutyrate on protein metabolism in bed-ridden elderly receiving tube feeding. Asia Pacific journal of clinical nutrition19(2), 200–208.
  • Durkalec-Michalski, K., & Jeszka, J. (2015). 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 Nutrition12, 31. https://doi.org/10.1186/s12970-015-0092-9
  • Gallagher, P. M., Carrithers, J. A., Godard, M. P., Schulze, K. E., & Trappe, S. W. (2000). Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass. Medicine and science in sports and exercise32(12), 2109–2115. https://doi.org/10.1097/00005768-200012000-00022
  • Lamboley, C. R., Royer, D., & Dionne, I. J. (2007). Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students. International journal of sport nutrition and exercise metabolism17(1), 56–69. https://doi.org/10.1123/ijsnem.17.1.56
  • Bear, D. E., Langan, A., Dimidi, E., Wandrag, L., Harridge, S. D. R., Hart, N., Connolly, B., & Whelan, K. (2019, April 1). β-Hydroxy-β-methylbutyrate and its impact on skeletal muscle mass and physical function in clinical practice: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 109(4), 1119–1132. https://doi.org/10.1093/ajcn/nqy373
  • Rathmacher, J. A., Nissen, S., Panton, L., Clark, R. H., Eubanks May, P., Barber, A. E., D’Olimpio, J., & Abumrad, N. N. (2004). Supplementation with a combination of beta-hydroxy-beta-methylbutyrate (HMB), arginine, and glutamine is safe and could improve hematological parameters. JPEN. Journal of parenteral and enteral nutrition28(2), 65–75. https://doi.org/10.1177/014860710402800265
  • Courel-Ibáñez, J., Vetrovsky, T., Dadova, K., Pallarés, J. G., & Steffl, M. (2019). Health Benefits of β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Addition to Physical Exercise in Older Adults: A Systematic Review with Meta-Analysis. Nutrients11(9), 2082. https://doi.org/10.3390/nu11092082

Beatriz is an exceptional freelance medical writer. This is a craft she has been honing since her university years. Beatriz also has experience writing content in the health and wellness field, which she is extremely passionate about. She aims to help her readers understand their health and wellness deeper and make better health-related decisions. LinkedIn