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HMB (Beta-Hydroxy Beta-Methylbutyrate)
A metabolite of the amino acid leucine that helps your body preserve muscle, especially during caloric restriction or intense training phases.
Benefits
- +May reduce muscle breakdown during intense exercise or caloric deficit
- +Supports muscle recovery after workouts
- +May help preserve lean mass in older adults
- +Can support strength gains, especially in beginners
- +Has anti-inflammatory effects on muscle tissue
Dosage & Cost
Range2.4–3 g/day
TimingSplit into 2–3 doses, one ideally before exercise
Daily cost0.30–0.80
Most useful during periods of caloric restriction, illness recovery, or for beginners. The free acid form (HMB-FA) may be absorbed faster than the calcium salt form.
Side Effects
- !Very well tolerated — minimal side effects reported
- !May lower cholesterol slightly
- !Some debate on effectiveness for trained athletes (more benefit for beginners or those in caloric deficit)
- !Rare: mild digestive upset
Food Sources
- • Found in small amounts in citrus fruits (especially grapefruit)
- • Alfalfa sprouts
- • Present in trace amounts in meat and dairy
- • Supplementation is the only practical way to reach effective doses
References & Links
Community
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.