Weak evidence · Performance
HMB
Limiting muscle damage and breakdown
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
HMB is a breakdown product of leucine. The ISSN position stand (2013) was positive: less muscle damage, an effect in older adults losing muscle mass, and possibly more fat loss with training. Later meta-analyses found trivial to no effects on strength and body composition in trained lifters and athletes, and a 2020 meta-analysis in young people found no improvement in muscle mass or strength.
- Dosage
- 3 g per day
- Timing
- Spread over the day, preferably around your workout
- Approx. price
- €20–35 per month
Watch out
Expensive relative to the effect shown in trained athletes. If you eat enough protein, you already get the leucine.
Frequently asked questions about supplements
How much HMB per day?
3 g per day
When should you take HMB?
Spread over the day, preferably around your workout
Does HMB really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does HMB cost?
€20–35 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Wilson JM et al. (2013). International Society of Sports Nutrition position stand: beta-hydroxy-beta-methylbutyrate (HMB). J Int Soc Sports Nutr 10:6. (position stand)
- Sanchez-Martinez J et al. (2018). Effects of HMB supplementation on strength and body composition of trained and competitive athletes: a meta-analysis of randomized controlled trials. J Sci Med Sport. (meta-analysis)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
← All supplements