General Dosage
3 g daily, divided into 3 doses of 1 g each with meals
Maximum dose: 6 g/day; doses above 3 g show diminishing returns in most studies
HMB (Beta-Hydroxy Beta-Methylbutyrate) Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 3 g daily, divided into 3 doses of 1 g each with meals
Timing: Divide into 3 equal doses with meals; for HMB-FA, take 30-60 minutes pre-workout • Take with food for best absorption.
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Resistance training (untrained) | 3 g/day in divided doses | Moderate |
| Muscle preservation (caloric deficit) | 3 g/day | Moderate |
| Sarcopenia (older adults) | 3 g/day | Moderate |
Upper limit: 6 g/day; doses above 3 g show diminishing returns in most studies
Timing & Absorption
Divide into 3 equal doses with meals; for HMB-FA, take 30-60 minutes pre-workout
Best taken with food for optimal absorption.
References
- Nissen S, Sharp RL (2003). Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. Journal of Applied Physiology. DOI PubMed
- Wu 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
- Wilkinson DJ, Hossain T, Hill DS, et al. (2013). Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism. Journal of Physiology. DOI PubMed