Optimum Nutrition HMB 1000mg: Is HMB safe to take long-term?

HMB has been studied in clinical trials lasting up to 12 months with no significant adverse effects reported. It is a natural metabolite of the amino acid leucine that your body already produces in small amounts. Long-term supplementation at the standard 3g daily dose is generally considered safe for healthy adults.

Optimum Nutrition HMB 1000mg: Can HMB interact with medications?

There are no well-documented drug interactions with HMB supplementation. However, because HMB contains calcium, those taking calcium channel blockers or other calcium-sensitive medications should consult their healthcare provider. It is always best to discuss any new supplement with your doctor if you take prescription medications.

Optimum Nutrition HMB 1000mg: Are there side effects from taking Optimum Nutrition HMB?

HMB is well-tolerated at the recommended 3g daily dose. Some users occasionally report mild stomach discomfort when taking capsules on an empty stomach. Taking the capsules with meals typically prevents any digestive issues.

Optimum Nutrition HMB 1000mg: Is this HMB supplement safe for tested athletes?

Yes, Optimum Nutrition HMB is Informed Choice certified, meaning every batch is tested for banned substances by an independent lab. This makes it suitable for athletes subject to drug testing by WADA, NCAA, or other sports organizations.

Optimum Nutrition HMB 1000mg: Can pregnant or breastfeeding women take HMB?

There is insufficient research on HMB use during pregnancy or breastfeeding. While HMB is a naturally occurring compound, pregnant or nursing women should consult their healthcare provider before starting supplementation. Most sports supplements are not specifically tested for safety in these populations.

Optimum Nutrition HMB 1000mg: What is the recommended daily dose of HMB?

The clinically studied dose is 3g of calcium HMB per day. With Optimum Nutrition HMB at 1g per capsule, this means taking three capsules daily. Splitting the dose across three meals helps maintain steady blood levels throughout the day.

Optimum Nutrition HMB 1000mg: When should I take HMB capsules?

For best results, take one capsule three times per day with meals. Splitting the dose helps maintain consistent HMB levels in the body. Taking capsules with food also aids absorption and reduces any chance of stomach discomfort.

Optimum Nutrition HMB 1000mg: How long does it take to see results from HMB?

Most clinical studies showing benefits from HMB run for at least 4 to 12 weeks. Muscle preservation effects may begin within the first few weeks, but meaningful differences in body composition typically become apparent after 6 to 8 weeks of consistent use alongside proper training.

Optimum Nutrition HMB 1000mg: Do I need a loading phase for HMB?

No loading phase is required for HMB. Simply start with the standard 3g daily dose split into three servings. Unlike creatine, HMB does not require a saturation period to be effective.

Optimum Nutrition HMB 1000mg: Can I take all three HMB capsules at once?

While you can take all three capsules together, splitting them across three meals is more effective. Research suggests that divided dosing maintains more consistent blood levels of HMB throughout the day, which may improve its anti-catabolic effects.

Optimum Nutrition HMB 1000mg: What form of HMB is in Optimum Nutrition capsules?

Optimum Nutrition uses calcium HMB (calcium beta-hydroxy beta-methylbutyrate), the most extensively researched form. Calcium HMB has been used in the majority of clinical trials and provides reliable, well-documented benefits for muscle preservation.

Optimum Nutrition HMB 1000mg: What other ingredients are in these HMB capsules?

Besides calcium HMB as the active ingredient, the capsules contain gelatin (capsule shell), magnesium stearate, and silicon dioxide as inactive ingredients. The formula is straightforward with no unnecessary fillers or proprietary blends.

Optimum Nutrition HMB 1000mg: Is Optimum Nutrition HMB third-party tested for purity?

Yes, this product carries the Informed Choice certification, which means it is regularly tested by LGC, an independent laboratory, for banned substances and label accuracy. This provides an extra layer of quality assurance beyond standard manufacturing practices.

Optimum Nutrition HMB 1000mg: What is the difference between calcium HMB and free acid HMB?

Calcium HMB is bound to calcium and absorbs more slowly, while free acid HMB (HMB-FA) absorbs faster and peaks in the blood sooner. However, calcium HMB has far more clinical research supporting its effectiveness. For most users, calcium HMB is the preferred and more cost-effective choice.

Optimum Nutrition HMB 1000mg: Does this product contain any artificial additives?

Optimum Nutrition HMB has a clean, minimal formula. It contains the active calcium HMB plus standard capsule ingredients like gelatin and magnesium stearate. There are no artificial colors, flavors, or sweeteners in the product.

Optimum Nutrition HMB 1000mg: Does HMB help prevent muscle loss during a caloric deficit?

Yes, this is where HMB shows its strongest research support. Multiple studies demonstrate that 3g of HMB daily helps reduce muscle protein breakdown during caloric restriction, making it particularly valuable during cutting phases or weight loss diets.

Optimum Nutrition HMB 1000mg: Is HMB effective for older adults?

Research supports HMB supplementation for older adults at risk of age-related muscle loss (sarcopenia). Studies in elderly populations show improved lean mass retention and physical function when HMB is combined with exercise. It may be especially beneficial for those with limited protein intake.

Optimum Nutrition HMB 1000mg: How does HMB compare to leucine for muscle preservation?

HMB is a metabolite of leucine, and only about 5% of leucine is converted to HMB in the body. Taking HMB directly provides a much higher dose of this specific anti-catabolic compound than you could get from leucine alone. They work through different mechanisms and can complement each other.

Optimum Nutrition HMB 1000mg: Can HMB help during injury recovery or bed rest?

Studies on immobilized or bed-resting individuals show that HMB supplementation helps reduce the rate of muscle protein breakdown. While it cannot fully prevent disuse atrophy, it may help preserve more muscle mass during periods when training is not possible due to injury or illness.

Optimum Nutrition HMB 1000mg: How big are the Optimum Nutrition HMB capsules?

The capsules are a standard size for 1g supplements and are relatively easy to swallow. Each capsule is a smooth gelatin shell. If you have difficulty swallowing larger capsules, taking them with plenty of water during meals can help.

Optimum Nutrition HMB 1000mg: How should I store Optimum Nutrition HMB?

Store the bottle in a cool, dry place away from direct sunlight and excessive heat. Keep the lid tightly closed to protect the capsules from moisture. There is no need for refrigeration.

Optimum Nutrition HMB 1000mg: How many capsules are in one bottle?

Each bottle contains 90 capsules. At the recommended three-capsule daily dose for the clinical 3g amount, one bottle provides a 30-day supply. The compact bottle is easy to store and travel with.

Optimum Nutrition HMB 1000mg: Is Optimum Nutrition HMB suitable for vegetarians?

The capsule shell is made from gelatin, which is an animal-derived ingredient. This product is not suitable for strict vegetarians or vegans. Those following a plant-based diet may want to consider a vegetable capsule alternative.

Optimum Nutrition HMB 1000mg: Is this HMB supplement keto-friendly?

Yes, HMB capsules contain negligible carbohydrates and calories, making them compatible with ketogenic and low-carb diets. HMB supplementation does not affect ketosis and can actually support muscle preservation during the caloric restriction common in keto diets.

Optimum Nutrition HMB 1000mg: Does this product contain common allergens?

Optimum Nutrition HMB does not contain milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, or soy according to the label. However, it is manufactured in a facility that processes other products, so those with severe allergies should check the label for cross-contamination warnings.

Peak Performance Advanced HMB: Is Peak Performance Advanced HMB safe to take daily?

HMB (beta-hydroxy beta-methylbutyrate) has been studied in clinical trials lasting up to 12 months with no significant adverse effects. It is a natural metabolite of the amino acid leucine that your body already produces in small amounts. This product delivers 1000mg per serving and is third-party tested for purity.

Peak Performance Advanced HMB: Can HMB interact with any medications?

There are no well-documented drug interactions with HMB supplementation. Because it is a naturally occurring metabolite of leucine, it does not interfere with common medications. However, as with any supplement, inform your healthcare provider about your HMB use, especially if you take prescription medications.

Peak Performance Advanced HMB: Are there side effects from taking HMB?

HMB is very well tolerated at recommended doses up to 3g daily. Some users report mild stomach discomfort if taken on an empty stomach. Taking capsules with meals typically prevents any digestive issues. No serious adverse effects have been reported in clinical trials at standard doses.

Peak Performance Advanced HMB: Is HMB safe for older adults concerned about muscle loss?

HMB is particularly well-suited for older adults. Multiple studies have specifically examined HMB in elderly populations for sarcopenia prevention, with positive safety and efficacy results. The 1000mg per serving dose is easy to titrate for age-appropriate use. Consult your doctor if you have any chronic health conditions.

Peak Performance Advanced HMB: Can pregnant or breastfeeding women take HMB?

There is insufficient research on HMB use during pregnancy or breastfeeding. While HMB is a naturally occurring compound in the body, pregnant or nursing women should consult their healthcare provider before starting supplementation. Most sports supplements lack specific safety data for these populations.

Peak Performance Advanced HMB: What is the recommended daily dose of HMB?

The clinically studied dose is 3g of HMB per day. With Peak Performance at 1000mg per serving, you would take three servings daily to reach the clinical dose. Splitting the dose across three meals helps maintain steady HMB levels throughout the day.

Peak Performance Advanced HMB: When should I take HMB capsules?

For best results, take one serving three times daily with meals. Splitting the dose maintains more consistent blood levels of HMB. If you exercise regularly, one dose can be timed 30-60 minutes before training. Taking capsules with food improves tolerance and absorption.

Peak Performance Advanced HMB: How long does it take to see results from HMB?

Most clinical studies showing muscle preservation benefits run for 4-12 weeks. Anti-catabolic effects may begin within the first 2 weeks. Meaningful changes in body composition and strength preservation typically require 6-8 weeks of consistent daily use alongside proper nutrition and training.

Peak Performance Advanced HMB: Can I take HMB with creatine?

Yes, HMB and creatine work through different mechanisms and complement each other well. Creatine enhances energy availability for high-intensity work, while HMB reduces muscle protein breakdown. This combination is especially effective during caloric restriction or intense training phases.

Peak Performance Advanced HMB: Is 1000mg per day enough, or do I need the full 3g?

While 1000mg daily may provide some benefit, the vast majority of clinical evidence uses 3g daily (split into three 1g doses). Taking less than 3g may reduce the anti-catabolic effects. For the full benefits demonstrated in research, aim for the 3g daily target.

Peak Performance Advanced HMB: What is HMB and how does it work?

HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of the essential amino acid leucine. Your body produces small amounts naturally. HMB reduces muscle protein breakdown by inhibiting the ubiquitin-proteasome pathway, the primary mechanism of muscle catabolism. It is anti-catabolic rather than anabolic.

Peak Performance Advanced HMB: What form of HMB is in this product?

This product uses calcium beta-hydroxy beta-methylbutyrate (calcium HMB or Ca-HMB), which is the most clinically studied form. Ca-HMB is taken with meals for optimal absorption. An alternative form, free acid HMB (HMB-FA), absorbs faster but has less long-term research and is more expensive.

Peak Performance Advanced HMB: What makes this a clean single-ingredient formula?

Peak Performance Advanced HMB contains calcium HMB as the sole active ingredient with no proprietary blends, hidden ingredients, or unnecessary additives. This straightforward approach means you know exactly what you are getting. The simplicity of the formula is a strength for ingredient transparency.

Peak Performance Advanced HMB: How is HMB different from leucine or BCAAs?

While HMB is a metabolite of leucine, only about 5% of leucine is converted to HMB naturally. Supplementing HMB directly delivers a much higher dose than you could get from leucine or BCAAs alone. HMB specifically targets muscle protein breakdown, while leucine primarily stimulates muscle protein synthesis.

Peak Performance Advanced HMB: Does this product contain any artificial additives?

Peak Performance uses a clean formulation without artificial colors, flavors, or preservatives. The product is third-party tested for purity and potency. Check the supplement facts label for the complete list of capsule ingredients.

Peak Performance Advanced HMB: Is HMB effective for preventing muscle loss during cutting?

This is HMB's strongest use case. Research consistently shows HMB reduces muscle protein breakdown during caloric restriction. It is more effective at preserving muscle than building new muscle. Athletes in a cutting phase, older adults at risk of sarcopenia, and those recovering from injury benefit most.

Peak Performance Advanced HMB: How does this compare to Optimum Nutrition HMB?

Optimum Nutrition HMB offers Informed Choice banned-substance certification (important for tested athletes) and a larger review base. Peak Performance offers an exceptional price point at $9.95 with a clean single-ingredient formula. Choose ON for athletic certification; choose Peak Performance for value.

Peak Performance Advanced HMB: What do customer reviews say about this product?

With 23 reviews and a 4.4-star rating as a very new product, early feedback is positive. Users appreciate the budget-friendly pricing and clean formula. The limited review count reflects the product's recent market entry. At $9.95, it offers exceptional value for the HMB category.

Peak Performance Advanced HMB: Does HMB help older adults maintain muscle?

Yes, multiple clinical studies have demonstrated HMB's benefit for older adults. A systematic review found that HMB supplementation at 3g daily significantly reduced muscle loss in elderly populations, even without exercise. Combined with resistance training, the effects are more pronounced.

Peak Performance Advanced HMB: How large are the capsules?

The capsules are standard supplement size for a 1000mg dose. They are slightly larger than a typical multivitamin but manageable for most adults. Since you need three servings daily for the clinical dose, consider whether capsule burden is acceptable for your routine.

Peak Performance Advanced HMB: How should I store HMB capsules?

Store in a cool, dry place away from direct sunlight and moisture. No refrigeration is required. HMB in capsule form is stable at room temperature for the duration of the product's shelf life. Keep the container tightly sealed between uses.

Peak Performance Advanced HMB: Does HMB have a taste or smell?

The capsules are tasteless when swallowed whole with water. If a capsule is opened, calcium HMB has a mildly chalky, slightly bitter taste that is not unpleasant. The powder can be mixed into food or drinks if needed, though capsule delivery is more convenient.

Best HMB Supplements (2026)

· Updated April 2026

Lab Tested, Evidence Ranked

Supplement Science Editorial Team·Evidence-Based Supplement Research

Published Mar 11, 2026·Reviewed Apr 22, 2026

2,400+Clinical Studies Cited

4HMB (Beta-Hydroxy Beta-Methylbutyrate) products evaluated

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

Our Verdict

The best HMB supplement delivers 1g per capsule of calcium HMB with third-party testing, making it easy to hit the clinically studied 3g daily dose.

Best By Category

#1Best Overall

Optimum Nutrition HMB 1000mg

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#3Best Value

BulkSupplements HMB Powder

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#4Best for Flexible Dosing

NOW Sports HMB 500mg

Buy Nowon Amazon

#1 Top Pick

HMB 1000mg

Optimum Nutrition

2,108 Amazon reviews

9/10

4.5

Delivers a full 1g calcium HMB per capsule — just three capsules daily hits the clinical 3g dose. Informed Choice certified for banned substance testing. Optimum Nutrition is the most trusted sports nutrition brand worldwide. Simple, clean formula with no unnecessary additives.

IngredientCalcium HMB (beta-hydroxy beta-methylbutyrate)

Dose1000mg calcium HMB per capsule

FormCapsule

TestingInformed Choice Certified

1000mg calcium HMB per capsuleClinical range: 3 g daily

Below clinical dose

$0.44/serving$39.99 · 90 Capsules

Pros

1g per capsule (3 caps = clinical dose)
Informed Choice certified
Trusted ON brand

Cons

Three capsules daily required
More expensive than powder form

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Read full review →

The best HMB supplement delivers 3g daily of calcium HMB, typically split into 1g capsules taken three times daily with...

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We evaluated HMB supplements across dose per capsule, form (free acid vs calcium salt), third-party testing, and value. Our picks prioritize convenient dosing at the clinical 3g/day threshold for muscle preservation.

As an Amazon Associate, we earn from qualifying purchases. Some links below are affiliate links — this doesn't affect our editorial independence or product ratings. How we evaluate products

Quick Comparison

#1Optimum Nutrition HMB 1000mg

9/10

Optimum Nutrition

#1 Top Pick

2,108 Amazon reviews

Best for: Overall best HMB capsule for muscle preservation

Calcium HMB (beta-hydroxy beta-methylbutyrate) · 1000mg calcium HMB per capsule

Capsule · Informed Choice Certified

$39.99

$0.44/serving

Buy Nowon Amazon

#2Peak Performance Advanced HMB

8/10

Peak Performance

23 Amazon reviews

Best for: Budget-friendly HMB for muscle preservation during cutting or aging

Calcium Beta-Hydroxy Beta-Methylbutyrate (HMB) · 1000mg HMB per serving

Capsules · Third-Party Tested

$9.95

$0.17/serving

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#3BulkSupplements HMB Powder

8.5/10

BulkSupplements

3,701 Amazon reviews

Best for: value HMB (lowest cost per gram)

Calcium HMB Powder · 1000mg (1g) per scoop

Powder · Third-Party Tested (FDA-registered facility)

$28.97

$0.12/serving

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#4NOW Sports HMB 500mg

8.3/10

NOW Foods

303 Amazon reviews

Best for: flexible dosing and Informed Sport certification

Calcium HMB · 500mg calcium HMB per capsule

Veg Capsule · GMP Certified, Informed Sport Certified

$24.18

$0.20/serving

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#	Product	Best For	Ingredient & Dose	Form & Testing	Price	Rating
1	Optimum Nutrition HMB 1000mg #1 Top Pick 2,108 Amazon reviews	Overall best HMB capsule for muscle preservation	Calcium HMB (beta-hydroxy beta-methylbutyrate) 1000mg calcium HMB per capsule	Capsule 90 Capsules Informed Choice Certified	$39.99 $0.44/serving	9/10	Buy Nowon Amazon
2	Peak Performance Advanced HMB 23 Amazon reviews	Budget-friendly HMB for muscle preservation during cutting or aging	Calcium Beta-Hydroxy Beta-Methylbutyrate (HMB) 1000mg HMB per serving	Capsules 60 Capsules Third-Party Tested	$9.95 $0.17/serving	8/10	Buy Nowon Amazon
3	BulkSupplements HMB Powder 3,701 Amazon reviews	value HMB (lowest cost per gram)	Calcium HMB Powder 1000mg (1g) per scoop	Powder 250 Servings Third-Party Tested (FDA-registered facility)	$28.97 $0.12/serving	8.5/10	Buy Nowon Amazon
4	NOW Sports HMB 500mg 303 Amazon reviews	flexible dosing and Informed Sport certification	Calcium HMB 500mg calcium HMB per capsule	Veg Capsule 120 Capsules GMP Certified, Informed Sport Certified	$24.18 $0.20/serving	8.3/10	Buy Nowon Amazon

How We Chose These Products

We scored every contender on the 4weighted criteria below. Evidence quality and third-party verification carry the most weight; value, clean-label formulation, and transparency round out the score. Where tradeoffs appear — a higher-evidence form that costs more, a research-grade dose in a product with a heavier price tag, a commodity ingredient at a rock-bottom price — the pick that wins on evidence-grade criteria takes the top slot. Business partnerships never move a product's score, and lower-cost non-affiliate alternatives are included when they meet the same evidence bar.

Dose per Capsule

35%

The clinical dose for HMB is 3g daily, typically split into 1g 3x/day. Products delivering 1g per capsule are most convenient. Lower doses (500mg) require more capsules and increase cost and pill burden.

Form

25%

Calcium HMB (Ca-HMB) is the most studied form, taken with meals. Free acid HMB (HMB-FA) absorbs faster and may be better pre-workout, but has less long-term research and is more expensive. Both are effective at 3g/day.

Third-Party Testing

25%

Independent verification of HMB content and purity. Important for sports supplements to ensure no banned substance contamination, especially for tested athletes.

Value

15%

Cost per 3g daily dose (the clinical amount). Powder formats offer the best value per gram but sacrifice convenience. Capsule convenience vs powder value is the key tradeoff.

Detailed Reviews

#1 Top Pick

Optimum Nutrition HMB 1000 Caps, 1g of Calcium beta-Hydroxy beta-methylbutyrate per Capsule, 90 Capsules, 30 Servings

Optimum Nutrition

2,108 Amazon reviews

9/10

(2,108)

IngredientCalcium HMB (beta-hydroxy beta-methylbutyrate)

Dose1000mg calcium HMB per capsule

FormCapsule

TestingInformed Choice Certified

1000mg calcium HMB per capsuleClinical range: 3 g daily

Below clinical dose

$0.44/serving$39.99 · 90 Capsules

Ideal for: Overall best HMB capsule for muscle preservation

Not ideal for: Those wanting the cheapest per-gram price (powder is cheaper).

Pros

1g per capsule (3 caps = clinical dose)
Informed Choice certified
Trusted ON brand
Clean single-ingredient formula

Cons

Three capsules daily required
More expensive than powder form
Calcium HMB (slower absorption than free acid)

Buy Nowon Amazon

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Peak Performance Advanced HMB Supplement for Men & Women - Calcium Beta-Hydroxy Beta-Methylbutyrate Capsules - Supplements for Strength, Recovery, & Lean Muscle - 1000mg of Pure HMB Per Serving

Peak Performance

23 Amazon reviews

8/10

(23)

HMB at 1000mg per serving from a trusted brand at an exceptional price point ($9.95). HMB is most valuable for preventing muscle breakdown during caloric restriction or in older adults. Peak Performance delivers a clean, straightforward formula.

IngredientCalcium Beta-Hydroxy Beta-Methylbutyrate (HMB)

Dose1000mg HMB per serving

FormCapsules

TestingThird-Party Tested

1000mg HMB per servingClinical range: 3 g daily

Below clinical dose

$0.17/serving$9.95 · 60 Capsules

Ideal for: Budget-friendly HMB for muscle preservation during cutting or aging

Not ideal for: Those seeking higher clinical doses (3g/day) — would need 3 servings

Pros

Exceptional value at $9.95
Clean single-ingredient formula
Supports muscle preservation
Trusted brand

Cons

Only 23 reviews (very new)
1000mg — needs 3 servings for full clinical dose
Limited long-term track record

Buy Nowon Amazon

Read full Calcium Beta-Hydroxy Beta-Methylbutyrate (HMB)guide →

BulkSupplements.com HMB Powder - as Calcium HMB, Beta-Hydroxy Beta-Methylbutyrate - HMB Powder Supplements, Gluten Free - 1g per Serving, 500g (1.1 lbs) (Pack of 1)

BulkSupplements

3,701 Amazon reviews

8.5/10

(3,701)

The most economical way to supplement HMB at the clinical 3g/day dose — less than half the price of capsule options. Manufactured in an FDA-registered, GMP-certified facility. Pure calcium HMB powder with no additives, fillers, or flavoring. Can be mixed into protein shakes or water.

IngredientCalcium HMB Powder

Dose1000mg (1g) per scoop

FormPowder

TestingThird-Party Tested (FDA-registered facility)

1000mg (1g) per scoopClinical range: 3 g daily

Below clinical dose

$0.12/serving$28.97 · 250 Servings

Ideal for: value HMB (lowest cost per gram)

Not ideal for: Those wanting capsule convenience or Informed Sport certification.

Pros

Best value at $0.25/serving
Pure powder (no fillers)
FDA-registered GMP facility
Flexible dosing with powder

Cons

Powder less convenient than capsules
Slightly bitter taste
No Informed Sport certification

Buy Nowon Amazon

Read full Calcium HMB Powderguide →

NOW Foods Sports Nutrition, HMB (β-Hydroxy β-Methylbutyrate) 500 mg, Sports Recovery*, 120 Veg Capsules

NOW Foods

303 Amazon reviews

8.3/10

(303)

Informed Sport certified — ideal for tested athletes. GMP-certified manufacturing. The 500mg dose allows more flexible dosing (2-6 capsules daily depending on needs). NOW Sports is a trusted brand in sports nutrition. Veg capsule suits vegetarians and vegans.

IngredientCalcium HMB

Dose500mg calcium HMB per capsule

FormVeg Capsule

TestingGMP Certified, Informed Sport Certified

500mg calcium HMB per capsuleClinical range: 3 g daily

Below clinical dose

$0.20/serving$24.18 · 120 Capsules

Ideal for: flexible dosing and Informed Sport certification

Not ideal for: Those wanting fewer capsules per day (6 caps needed for 3g).

Pros

Informed Sport certified
GMP certified
Flexible 500mg dosing
Veg capsule (vegetarian-friendly)

Cons

Six capsules daily for clinical dose
High pill burden
Lower dose per capsule than ON

Buy Nowon Amazon

Read full Calcium HMBguide →

How to Choose

HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of leucine that helps reduce muscle protein breakdown during intense training, caloric restriction, or aging-related muscle loss. The clinically effective dose is 3g daily, typically split into 1g three times per day with meals. Calcium HMB (Ca-HMB) is the most studied form and the standard recommendation. Free acid HMB (HMB-FA) absorbs faster and may be slightly more effective pre-workout, but has fewer long-term studies and costs significantly more. For most people, calcium HMB capsules at 1g per capsule offer the best balance of convenience, evidence, and value.

Ready to Buy?

Optimum Nutrition HMB 1000mg

9/10$0.44/servingBest for: Overall best HMB capsule for muscle preservation

The best HMB supplement delivers 1g per capsule of calcium HMB with third-party testing, making it easy to hit the clinically studied 3g daily dose.

Evidence:Meta-analysis (2015) · 7 RCTs · n=287 · moderate confidence[#2]

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Read Our Full HMB (Beta-Hydroxy Beta-Methylbutyrate) Research Guide

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Related Supplements

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CreatineStrong

Bottom line: Creatine monohydrate 3-5 g/day is the #1 most proven sports supplement — increases strength, power, and muscle mass with excellent safety.

Top picks →

EAAs (Essential Amino Acids)Strong

Bottom line: EAAs at 6-12 g/day stimulate complete muscle protein synthesis — superior to BCAAs alone and ideal when whole protein is impractical.

L-GlutamineModerate

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Tribulus TerrestrisInsufficient

Bottom line: Tribulus does NOT boost testosterone in humans despite marketing claims. It may mildly improve libido, but skip it for muscle building.

Related Conditions

Muscle Recovery Muscle Building

Frequently Asked Questions

Does HMB actually work for building muscle?

HMB is more effective at preventing muscle loss than building new muscle. Research shows the strongest benefits during caloric deficits (cutting phases), periods of inactivity or bed rest, and in older adults at risk of sarcopenia — a meta-analysis of 7 RCTs (n=287) confirmed significant lean mass preservation in adults 65+ at 3g/day. ^[2] For young, well-fed, trained individuals already in a caloric surplus, the additional muscle-building benefit of HMB is modest. It shines as an anti-catabolic (muscle-preserving) supplement.

Evidence:Meta-analysis (2015) · 7 RCTs · n=287 · moderate confidence[#2]

What is the difference between HMB free acid and calcium HMB?

Calcium HMB (Ca-HMB) is the original, most-studied form — it takes 1-2 hours to peak in blood and is taken with meals. Free acid HMB (HMB-FA) absorbs in about 30 minutes and peaks faster, making it potentially better as a pre-workout supplement. Both deliver 3g HMB daily. Ca-HMB is much cheaper and has more long-term safety data.

Can I stack HMB with creatine?

Yes — HMB and creatine target different mechanisms (anti-catabolic vs. anabolic) and combining them is safe and potentially synergistic, particularly for cutting phases or older adults trying to preserve lean mass. A common stack is 3g HMB and 5g creatine monohydrate daily.

How long should I take HMB before seeing results?

Most studies show measurable muscle-preservation effects after 4-6 weeks of consistent 3g daily dosing. HMB works best as a daily supplement rather than cycled, and benefits are most noticeable during periods of intense training, caloric restriction, or reduced activity.

Continue Reading

Supplement Guide

BCAAs (Branched-Chain Amino Acids)

Bottom line: BCAAs activate mTOR but need all 9 EAAs for full muscle protein synthesis — whey protein or EAAs are generally superior.

Condition Guide

Muscle Recovery

References

Meta-analysisWu H, Xia Y, Jiang J, et al. (2015). Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older adults: a systematic review and meta-analysis. Archives of Gerontology and Geriatrics. DOI PubMed