General Dosage
3 g daily, divided into 1 g three times daily (HMB-Ca) or 1-2 g pre-workout (HMB-FA)
Maximum dose: 6 g/day has been used safely but does not appear more effective than 3 g/day
HMB (Beta-Hydroxy Beta-Methylbutyrate) Dosage Guide
Evidence:Moderate
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Dosage Recommendations
General recommendation: 3 g daily, divided into 1 g three times daily (HMB-Ca) or 1-2 g pre-workout (HMB-FA)
Timing: HMB-Ca: 1 g three times daily with meals. HMB-FA: 1-2 g 30-60 min before training • Take with food for best absorption.
Dosage by Condition
Muscle preservation (caloric deficit)
3 g dailyModerate
New trainee muscle gains
3 g dailyModerate
Sarcopenia prevention
3 g dailyModerate
Exercise recovery
3 g dailyModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Muscle preservation (caloric deficit) | 3 g daily | Moderate |
| New trainee muscle gains | 3 g daily | Moderate |
| Sarcopenia prevention | 3 g daily | Moderate |
| Exercise recovery | 3 g daily | Moderate |
Upper limit: 6 g/day has been used safely but does not appear more effective than 3 g/day
Timing & Absorption
HMB-Ca: 1 g three times daily with meals. HMB-FA: 1-2 g 30-60 min before training
Best taken with food for optimal absorption.
Find a HMB (Beta-Hydroxy Beta-Methylbutyrate) with the right dose
We verify actual dosage against clinical research
References
- Meta-analysisNissen S, Sharp R. (2003). Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. Journal of Applied Physiology. DOI PubMed
- RCTWilson JM, Lowery RP, Joy JM, et al. (2014). The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power. European Journal of Applied Physiology. DOI PubMed
- 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
- RCTTinsley GM, Givan AH, Graybeal AJ, Villarreal MI, et al. (2018). β-Hydroxy β-methylbutyrate free acid alters cortisol responses, but not myofibrillar proteolysis, during a 24-h fast.. The British journal of nutrition. DOI PubMed
- RCTOlveira G, Olveira C, Doña E, Palenque FJ, et al. (2016). Oral supplement enriched in HMB combined with pulmonary rehabilitation improves body composition and health related quality of life in patients with bronchiectasis (Prospective, Randomised Study).. Clinical nutrition (Edinburgh, Scotland). DOI PubMed
- RCTFuller JC, Sharp RL, Angus HF, Khoo PY, et al. (2015). Comparison of availability and plasma clearance rates of β-hydroxy-β-methylbutyrate delivery in the free acid and calcium salt forms.. The British journal of nutrition. DOI PubMed