{"ok":true,"entry":{"slug":"hmb","kind":"supplement","name":"hmb","aliases":["beta-hydroxy beta-methylbutyrate","HMB-FA"],"brands_sg":["Nutricost","MuscleTech","NOW Foods","ALLMAX","Primaforce"],"class":"amino acid metabolite","tags":["fitness"],"use_for":"recovery from training hard enough to damage muscle","use_after":"close to a workout","use_duration":"about 2 weeks of use before it shows","take_with":"either form · hmb-ca adds about 400 mg calcium a day","pros":["3 g a day is the most commonly studied dose","issn: attenuates exercise-induced muscle damage","well tolerated at 3 g a day for 3–8 weeks"],"cons":["no expert consensus on value beyond a few months","australian institute of sport does not recommend it","doses and study lengths vary — benefit hard to predict"],"dose_note":"studies have used 1.5–6 g a day, most commonly 3 g, over periods of 1 day to 6 weeks; the issn stand describes 3 g a day in three 1 g servings for at least 2 weeks before high-intensity exercise, and 38 mg/kg body mass a day in its position statement","dosage":{"ul":null,"unit":"g","fda_dv":null,"rda_ai":null,"ul_status":"none_established","population":"general adult","hsa_max_daily":null},"ul_status":"none_established","sg_class":null,"cautions":["under 18 — safety and effect not studied in adolescents","several months or longer — safety is not settled","watching calcium intake? hmb-ca adds about 400 mg a day","not listed on hsa's prohibited/restricted annexes — that list is not exhaustive"],"clashes":[],"sources":[{"id":"nih_ods_hmb_efficacy","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Dietary Supplements for Exercise and Athletic Performance (Health Professional), HMB efficacy","quote":"There is general agreement that HMB helps speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage … trained athletes must exert themselves more than untrained individuals to potentially benefit","accessed":"2026-08-27"},{"id":"nih_ods_hmb_doses","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance, HMB doses studied","quote":"daily doses (1.5 to 6 g; most commonly 3 g based on evidence that this dose provides equivalent results to 6 g and better results than 1.5 g)","accessed":"2026-08-27"},{"id":"nih_ods_hmb_predict","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance, variability across HMB studies","quote":"they have used substantially different periods of supplementation (1 day to 6 weeks) … It is therefore difficult to predict what, if any, benefits an exercising individual might experience from consuming HMB","accessed":"2026-08-27"},{"id":"nih_ods_hmb_safety","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance, HMB safety","quote":"users tolerate HMB well, and it is safe at daily intakes of 3 g for 3 to 8 weeks … its safety profile (and efficacy) has not been studied in adolescents","accessed":"2026-08-27"},{"id":"nih_ods_hmb_consensus","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance, HMB implications for use","quote":"There is no expert consensus on the value of taking HMB for several months or longer or its safety … The Australian Institute of Sport does not recommend HMB supplementation by athletes","accessed":"2026-08-27"},{"id":"nih_ods_hmb_forms","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance, HMB-Ca vs HMB-FA","quote":"HMB-Ca is approximately 13% calcium by weight, and a daily dose of 3 g/day adds about 400 mg calcium to the diet … Those who wish to limit their calcium intake can use HMB-FA","accessed":"2026-08-27"},{"id":"nih_ods_hmb_issn_dosing","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance, ISSN dosing described","quote":"It also suggests that supplement users ideally consume 3 g/day HMB (in three equal servings of 1 g) for at least 2 weeks before high-intensity exercise to optimize HMB's protective effects on muscle","accessed":"2026-08-27"},{"id":"issn_hmb","url":"https://europepmc.org/article/PMC/PMC3568064","label":"ISSN position stand: beta-hydroxy-beta-methylbutyrate (HMB) (Wilson et al., JISSN 2013)","quote":"HMB can be used to enhance recovery by attenuating exercise induced skeletal muscle damage in trained and untrained populations … Thirty-eight mg·kg·BM -1 daily of HMB has been demonstrated to enhance skeletal muscle hypertrophy, strength, and power","accessed":"2026-08-27"},{"id":"issn_hmb_timing","url":"https://europepmc.org/article/PMC/PMC3568064","label":"ISSN position stand on HMB (Wilson et al., JISSN 2013), timing statements 2–3","quote":"If consuming HMB, an athlete will benefit from consuming the supplement in close proximity to their workout … HMB appears to be most effective when consumed for 2 weeks prior to an exercise bout","accessed":"2026-08-27"},{"id":"hsa_hs","url":"https://file.go.gov.sg/hsa-hs-guidelines.pdf","label":"HSA Health Supplements Guidelines (GL-CHPB-3-001 Rev. 020, January 2026), Tables 4–5","quote":"HS for use by the general adult population should not contain vitamins and minerals exceeding the stipulated limits stated in Tables 4 and 5","accessed":"2026-08-27"},{"id":"hsa_restricted","url":"https://file.go.gov.sg/hsa-chp-prohibited-restricted-ing-guidelines.pdf","label":"HSA Guidelines on Prohibited and Restricted Ingredients in Health Supplements and Traditional Medicines (Oct 2025), Annexes A/B","quote":"The objective of this guideline is to highlight the substances of concern when used in HS and TM and is not meant to be an exhaustive list","accessed":"2026-08-27"},{"id":"iherb_sg","url":"https://sg.iherb.com/c/hmb","label":"iHerb Singapore — HMB category page, heading 'Muscle Recovery Supplements' (default sort, 41 products)","quote":"Muscle Recovery Supplements … Nutricost, HMB, 240 Capsules (500 mg per Capsule) … MuscleTech, Clear Muscle®, Liquid HMB … NOW Foods, Sports, HMB With Vitamin D-3","accessed":"2026-08-27"}],"brand_certs":null,"updated_at":"2026-08-29T16:16:21.812539+08:00"},"disclaimer":"kozen-x is not a medical device and does not give medical advice. it lists what published sources have written down. absence of a record is not the same as safe."}