HMB, also known as beta-hydroxy beta-methylbutyrate, is a well-known dietary supplement that has drawn a lot of interest from the health and fitness world due to its potential to promote exercise performance and muscle building. But what happens if you combine it with vitamin D, one of the most well-known vitamins available?
Read on to find out if you should mix HMB and Vitamin D in terms of their benefits for athletic performance.
What is HMB?
Our body naturally produces the substance HMB. Depending on the molecule, it goes by a few distinct names. This is why HMB goes by hydroxymethylbutyrate, beta-hydroxy beta-methylbutyric acid, and beta-hydroxy beta-methylbutyrate.
The production of HMB happens when our body breaks down leucine, a branched-chain amino acid (BCAA). This amino acid is important in protein synthesis, protein production, and muscle repair [1].
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that belongs to the same chemical family as vitamins D1, D2, and D3. Sunlight exposure causes your body to naturally produce vitamin D. To maintain optimal vitamin D levels in your blood, you can also get it from specific meals and supplements.
Vitamin D plays key critical roles in the body. Most importantly, controlling calcium and phosphorus absorption and promoting healthy immune system function [2].
The Benefits of HMB and Vitamin D
Taking HMB may provide a series of benefits, particularly in terms of body composition, according to studies. These benefits include enhanced muscle growth and reduced muscle loss. Meanwhile, the normal growth and development of bones and teeth and increased resistance to some diseases may depend on enough vitamin D intake.
Let’s break down some benefits of HMB and Vitamin D.
HMB intake may help some people gain muscle
Early 2000s research and earlier ones have shown that it might be beneficial for some groups.
This research examined the effects of HMB on elderly and untrained adults. HMB users who also engaged in resistance exercise grew their muscles more than those who only engaged in resistance training [3, 4, 5, 6].
Vitamin D role in muscle gain
The two most important functions of vitamin D in preserving health are frequently the immune system and bone metabolism. But there’s more to consider when it comes to vitamin D.
Most people are unaware that adequate vitamin D levels are necessary to maintain peak athletic performance. That’s because it is essential for regulating the musculoskeletal system, the immunological system, the inflammatory response, protein synthesis, muscle function, cardiovascular function, and cell growth [7].
HMB and Vitamin D Benefits For Athletes
HMB may enhance workout adaptations, according to some research. This means that the body can easily get accustomed to a particular workout routine through consistent exposure.
Compared to a placebo, taking 3 grams of HMB daily significantly boosted the capacity for aerobic exercise and peak anaerobic power in a 12-week study of 16 professional rowers while also assisting in body fat reduction [8].
In another study, athletes who are vitamin D deficient may benefit from supplementing by having stronger muscles, a lower risk of injury, and improved athletic performance.
Maintaining proper serum concentrations of vitamin D is crucial because it regulates over 2000 genes involved in cell development, immunological function, and protein synthesis [9 10].
So, Should I Mix HMB and Vitamin D?
According to one study, supplementing with HMB/Arg/Lys increased muscle strength significantly in those with adequate vitamin D3 levels but not as much in those with insufficient levels.
The findings showed that appropriate vitamin D levels may be crucial to get the best results from HMB. Because vitamin D deficiency is so common that most adults have inadequate vitamin D levels, thus, supplementation is crucial.
It’s crucial to keep in mind that most research is carried out on older populations, although they reveal a connection between performance benefits while mixing HMB and vitamin D.
HMB and Vitamin D Side Effects
HMB generally seems well-tolerated and safe, with few to no side effects reported. However, some people who take HMB may feel itchiness, constipation, or stomach pain [11]. As with vitamin D, unless too much is consumed, most people do not experience any negative side effects. Excessive vitamin D intake may cause weakness, nausea, dry mouth, and vomiting.
Bottomline: HMB and Vitamin D
The body naturally produces HMB when the branched-chain amino acid (BCAA) leucine breaks down. According to some research, it could prevent muscle loss and promote workout responses. Additionally, it might promote muscular growth in older persons and untrained people.
Taking HMB along with Vitamin D may provide additional benefits due to the connection it brings to the body. Studies have shown that appropriate vitamin D levels may be crucial to getting the best HMB results. However, like every other supplement available in the market, it is important to discuss with your doctor whether mixing HMB and vitamin D may benefit your health needs, as the effect may differ based on your body’s response.
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Wilkinson DJ, Hossain T, Hill DS, Phillips BE, Crossland H, Williams J, Loughna P, Churchward-Venne TA, Breen L, Phillips SM, Etheridge T, Rathmacher JA, Smith K, Szewczyk NJ, Atherton PJ. Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism. J Physiol. 2013 Jun 1;591(11):2911-23. doi: 10.1113/jphysiol.2013.253203. Epub 2013 Apr 3. PMID: 23551944; PMCID: PMC3690694.
- Office of Dietary Supplements – Vitamin D. (n.d.). Retrieved October 8, 2022, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW. Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass. Med Sci Sports Exerc. 2000 Dec;32(12):2109-15. doi: 10.1097/00005768-200012000-00022. PMID: 11128859.
- Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller JC Jr, Connelly AS, Abumrad N. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. J Appl Physiol (1985). 1996 Nov;81(5):2095-104. doi: 10.1152/jappl.1996.81.5.2095. PMID: 8941534.
- Panton LB, Rathmacher JA, Baier S, Nissen S. Nutritional supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate (hmb) during resistance training. Nutrition. 2000 Sep;16(9):734-9. doi: 10.1016/s0899-9007(00)00376-2. PMID: 10978853.
- Jówko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S. Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition. 2001 Jul-Aug;17(7-8):558-66. doi: 10.1016/s0899-9007(01)00540-8. PMID: 11448573.
- de la Puente Yagüe M, Collado Yurrita L, Ciudad Cabañas MJ, Cuadrado Cenzual MA. Role of Vitamin D in Athletes and Their Performance: Current Concepts and New Trends. Nutrients. 2020 Feb 23;12(2):579. doi: 10.3390/nu12020579. PMID: 32102188; PMCID: PMC7071499.
- Durkalec-Michalski K, Jeszka J. 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. J Int Soc Sports Nutr. 2015 Jul 30;12:31. doi: 10.1186/s12970-015-0092-9. PMID: 26225130; PMCID: PMC4518594.
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