Reduced muscle protein breakdown
Significantly decreases muscle catabolism during and after exercise
HMB (β-Hydroxy β-Methylbutyrate)
Leucine metabolite that reduces muscle protein breakdown, enhances recovery, and supports lean muscle mass gains
Scientific nameβ-Hydroxy β-Methylbutyric acid
FormulaC5H10O3
Molecular weight118.13 g/mol
CAS625-08-1
95
absorption score
10
safety / 10
60
USD per month
5
documented interactions
Check it against something
HMB (β-Hydroxy β-Methylbutyrate) with:
- Amylase
- Ashwagandha
- Avocado Oil
- BCAA (Branched-Chain Amino Acids)
- Beetroot Powder
- Beta-Alanine
- Bifidobacterium lactis
- Bifidobacterium longum
- Bovine Collagen
- Caffeine
- Calcium
- Calcium Bone Formula
- Calcium Carbonate
- Casein Protein
- Chicken Collagen
- Choline (Bitartrate)
- Chondroitin Sulfate
- Coconut Oil
- Collagen Peptides
- Comprehensive Immune Support Complex
- Comprehensive Multivitamin-Mineral Complex
- Creatine HCL
- Creatine Monohydrate
- D-Mannose
- DHA
- Electrolyte Blend
- EPA
- Fish Oil (EPA/DHA)
- Folate (5-MTHF)
- Ginger
- Iron Fumarate
- Iron Sulfate
- Joint Mobility Formula
- Keratin
- Krill Oil
- L-Carnitine
- L-Citrulline
- Lactase
- Lactobacillus acidophilus
- Lactobacillus rhamnosus
- Lipase
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Oxide
- Marine Collagen
- Melatonin
- Modafinil
- Olive Oil Extract
- Omega-3 + Curcumin + Vitamin D Triple Anti-Inflammatory Formula
- Papain
- Protease
- Saccharomyces boulardii
- Turmeric
- Vitamin B12 (Cyanocobalamin)
- Vitamin B12 (Methylcobalamin)
- Vitamin C (Ascorbic Acid)
- Vitamin C (Sodium Ascorbate)
- Vitamin D3
- Whey Protein
- Zinc Gluconate
Nothing found
78
out of 100
Works better together
Compatible. Timing differs, so follow each supplement's own window.
What it does
mechanism and evidence for each claimEnhanced muscle recovery and reduced soreness
Accelerates recovery and reduces delayed onset muscle soreness (DOMS)
Improved lean muscle mass gains
Supports greater muscle mass accrual when combined with resistance training
Increased strength and power output
Enhances strength gains and maintains power during training
Enhanced training adaptation
Improves adaptation to high-volume or intense training periods
Others take these for the same thing
Same goal, different mechanism — check any of them against this one
Creatine Monohydrate
Strength & power enhancement
3-5g
A
95%
Calcium
Bone health & muscle function
1,000-1,200 mg
A
30%
Magnesium Glycinate
Superior absorption sleep & muscle support
200-600 mg
A
90%
Whey Protein
Muscle growth & recovery
25-75g
A
95%
Creatine HCL
Enhanced muscle building
1.5-3g
B
98%
Oregano Oil
Powerful respiratory antimicrobial
100-300mg
B
85%
Every pair we checked
12 combinations scored by the engine
HMB (β-Hydroxy β-Methylbutyrate) + Caffeine
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Calcium Carbonate
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Lactase
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Bovine Collagen
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + DHA
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Turmeric
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Fish Oil (EPA/DHA)
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Magnesium Oxide
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Marine Collagen
No documented interaction either way
No known interaction
70
HMB (β-Hydroxy β-Methylbutyrate) + Vitamin D3
Enhanced muscle function and recovery
Works better together
75
HMB (β-Hydroxy β-Methylbutyrate) + Creatine Monohydrate
Enhanced strength and muscle mass gains when combined
Works better together
78
HMB (β-Hydroxy β-Methylbutyrate) + Whey Protein
Enhanced muscle protein synthesis and recovery
Works better together
78
Dosage
Daily3g
Muscle protection3g daily divided into 1g doses with meals
Intense training3g daily with emphasis around workouts
Cutting preservation3g daily divided doses throughout day
Recovery enhancement3g daily with post-workout emphasis
When to expect it
First Effects24-72 hours for reduced muscle soreness
Peak Benefits2-4 weeks for maximum muscle protection and strength benefits
Deficiency DevelopmentNot applicable - body produces endogenously
Toxicity OnsetNo known toxicity - very safe supplement
How to measure it
MarkerCreatine kinase (muscle damage), LDH, muscle soreness markers
OptimalReduced muscle damage markers, lower CK levels
Deficient belowNot applicable - body produces endogenously
FrequencyMonitor muscle damage markers during intense training if desired
What people actually reported to the FDA
CAERS, 1 reports naming it as the suspectMost reported effects
Named as the suspect
1 reports
of 2 that mention it at all
Serious outcome
100%
hospitalisation, emergency room or worse
Other Serious or Important Medical Event1
Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →
What actually reaches you
The label counts the carrier, your body does not
Absorption
Very high 95 of 100 · best absorbed form of this compound
Delivered daily
2850 mg
Cost per 100 mg delivered
$0.07 comparative — uses the absorption score, not a measured percentage
Works better with
+
Creatine
Enhanced strength and muscle mass gains when combined
Complementary mechanisms for muscle growth and performance · level B
+
Whey Protein
Enhanced muscle protein synthesis and recovery
Protein provides building blocks while HMB reduces breakdown · level B
+
Vitamin D
Enhanced muscle function and recovery
Both support muscle health through different pathways · level CWhat not to take with HMB (β-Hydroxy β-Methylbutyrate)
!
Excessive Leucine
Very high leucine doses may compete with HMB effects
Competing metabolic pathways · minor significance
!
Alcohol Excess
Alcohol may counteract muscle protective effects
Alcohol promotes muscle protein breakdown · moderate significanceMedication interactions
Discuss these with a pharmacist before combiningHMB has no known significant drug interactions
What to do: Generally safe with medications
Available forms
HMB Free Acid (Superior Bioavailability): Superior absorption, Proven anti-catabolic, Excellent safety, Reduced soreness
Food sources
Grapefruit
Small amounts naturally occurring · 60
Alfalfa
Trace amounts in some plants · 60
Catfish
Very small amounts in some fish · 60
HMB supplements
1-3g per serving · 95
Too little
- Not a deficiency disease (body produces endogenously):
- Symptoms addressed by HMB supplementation:
- Excessive muscle soreness after training
- Slow recovery between training sessions
- Muscle loss during intense training or dieting
- Reduced training adaptation
- Prolonged fatigue after exercise
Too much
- Extremely safe with no documented toxicity:
- Potential mild gastrointestinal upset with high doses
- No serious adverse effects reported in studies
- Well-tolerated even at doses >3g daily
- Suitable for long-term use
Who benefits most
intense-training-athletes
Reduces muscle damage and enhances recovery during high-volume training
3g daily divided doses with meals
beginner-intermediate-trainees
Most effective for those new to training or increasing intensity
3g daily divided into 1g doses with meals
cutting-dieting-athletes
Helps preserve muscle mass during caloric restriction
3g daily divided doses, especially around training
older-adults-training
May be particularly effective for age-related muscle preservation
3g daily divided doses with meals
recovery-focused-athletes
Enhances recovery between training sessions
3g daily with emphasis on post-workout timingWhere to buy it
Look for HMB (β-Hydroxy β-Methylbutyrate) at 3g per serving. The form that matters here is HMB Free Acid (Superior Bioavailability).
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What else affects it
Beyond other supplements
!
Excessive leucine
Very high leucine doses may compete with HMB effects
Competing metabolic pathways
!
Alcohol excess
Alcohol may counteract muscle protective effects
Alcohol promotes muscle protein breakdownHow it works
- Inhibits ubiquitin-proteasome pathway reducing muscle protein breakdown
- Stabilizes cellular membranes reducing exercise-induced damage
- Enhances protein synthesis through mTOR pathway activation
- Reduces inflammatory markers and oxidative stress
- Improves satellite cell activation and muscle regeneration
- Maintains muscle membrane integrity during intense exercise
Key findings
what the evidence supports- Consistently effective for reducing muscle damage and soreness
- Most beneficial for untrained individuals or during intense training
- Free acid form significantly better absorbed than calcium salt
- Excellent safety profile with no documented serious adverse effects
Sources: NIH Examine.com · data reviewed 2026-08-02
Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →
Common questions
What are the benefits of HMB (β-Hydroxy β-Methylbutyrate)?
Documented effects: Reduced muscle protein breakdown; Enhanced muscle recovery and reduced soreness; Improved lean muscle mass gains; Increased strength and power output. Significantly decreases muscle catabolism during and after exercise
How much HMB (β-Hydroxy β-Methylbutyrate) should you take per day?
The common daily range is 3g. By goal — muscle protection: 3g daily divided into 1g doses with meals; intense training: 3g daily with emphasis around workouts; cutting preservation: 3g daily divided doses throughout day; recovery enhancement: 3g daily with post-workout emphasis.
When is the best time to take HMB (β-Hydroxy β-Methylbutyrate)?
Divided doses with meals. First effects are typically reported within 24-72 hours for reduced muscle soreness.
What are the side effects of HMB (β-Hydroxy β-Methylbutyrate)?
At excessive doses: Extremely safe with no documented toxicity:, Potential mild gastrointestinal upset with high doses, No serious adverse effects reported in studies, Well-tolerated even at doses >3g daily, Suitable for long-term use. Safety rating at normal doses is 10 out of 10.
What should you not take with HMB (β-Hydroxy β-Methylbutyrate)?
Separate it from Excessive Leucine, Alcohol Excess by two to four hours. Very high leucine doses may compete with HMB effects
Does HMB (β-Hydroxy β-Methylbutyrate) interact with medications?
Documented interactions with no-significant-interactions. Discuss these with a pharmacist before combining.
How do you know if you need HMB (β-Hydroxy β-Methylbutyrate)?
The marker is Creatine kinase (muscle damage), LDH, muscle soreness markers, optimal range Reduced muscle damage markers, lower CK levels. Common deficiency signs: Not a deficiency disease (body produces endogenously):, Symptoms addressed by HMB supplementation:, Excessive muscle soreness after training, Slow recovery between training sessions.