How Much HMB Should You Take Daily?
HMB is one of the functional foods that help your muscles grow and protect them from damage during intense workouts. Alongside their importance, how much HMB you take daily is crucial. Let's explore how much HMB should be used daily for optimal results.
Before exploring further, please read the disclaimer located at the end of this webpage.
Can You Take HMB Daily?
According to several studies, it is possible to take HMB daily within prescribed dosages (1). Typically, there are recommended dosages advised by experts and physicians. Therefore, it's advisable to consult with a doctor or a nutritionist before using HMB, especially if you are:
- Pregnant or breastfeeding
- Have any medical conditions
- Taking other medications
HMB is a potential functional supplement for muscles, aiding in maintaining and protecting existing muscles. Additionally, if you exercise at high intensity, HMB can help with quick recovery.
Discover more HMB's benefits in this video:
So, what is the recommended daily dosage of HMB by experts? Let's delve into the content below.
How Much HMB Should You Take Daily?
As mentioned above, the recommended daily dosage of HMB falls around 3 grams. Based on a standardized recommendation of HMB per body weight, it's advised to consume 38 mg/kg daily (equivalent to 17.3 mg/lb). (2)
For instance, if you weigh 70 kg (154 lbs), you should consume around 2660 mg of HMB daily (approximately 2.7 grams). Or if you weight 90 kg (198 lbs), you should consume around 3420 mg of HMB daily (approximately 3.4 grams).
Usually, HMB comes in various forms, so you should consider the dosage for usage accordingly. For example, if it's in powder form, you should have measuring scoops or containers with measuring scales to determine the amount of HMB you use.
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Capsules are more convenient and accurate as each contains a predetermined amount of HMB. Similarly, HMB soft gels are like capsules but may contain additional supplementary ingredients.
Additionally, it would help if you considered some factors to determine the appropriate dosage, such as your personal needs for using HMB: muscle gain or muscle maintenance. Your activity level during exercise will also influence the optimal dosage.
Who Should Take 3g of HMB Daily?
Everyone knows that HMB has many potential uses, but who are they suitable for? Let's find out.
Seniors
Elderly individuals tend to experience muscle loss due to aging and reduced physical activity. Muscle loss increases the risk of falls and injuries in older people.
However, HMB, as a metabolite of the amino acid leucine, stimulates protein synthesis and inhibits muscle breakdown, helping older individuals protect and maintain muscle mass, thereby reducing the risk of falls. (4)
Seniors should take 3 grams of HMB daily to optimize HMB’s benefits. They can divide it into three doses of 1 gram each, to be taken in the morning upon waking up, 30 minutes before and after exercising.
Athletes and Runners
Every athlete aims to achieve their personal best and break their records. In addition to diligent training, using HMB is a way to get closer to their goals.
HMB helps athletes build and develop muscles, thereby increasing strength and endurance. Moreover, HMB aids in muscle recovery after high-intensity training sessions.
Read more: What are the Differences Between HMB Calcium and Free Acid?
Weight Loss Individuals
HMB may benefit for weight management and fat loss by affecting fat oxidation and metabolism. (5) Weight loss involves reducing overall body weight, including fat, muscle, water, and other tissues.
However, fat loss has more positive benefits as it reduces excess fat in the body while preserving muscle, water, and tissues, thus improving health and body shape.
However, HMB is not a "miracle drug" for rapid weight loss and requires at least 1 month to see results. It would also help to combine it with a low-calorie diet and regular exercise.
How to Optimize the Effects of HMB for Health
To maximize the effects of HMB, consider the following:
Adhere to the recommended dosage for both health safety and optimal benefits.
Consider combining HMB with other supplements such as creatine, vitamin D, glutamine, or arginine to enhance muscle development and protection.
HMB and creatine work synergistically to increase muscle mass, strength, and power. Besides, adding vitamin D and HMB , athletes also can further enhance their performance by supporting bone health, boosting the immune system.
These supplements support muscle development, enhance training performance and aid post-workout recovery.
Besides supplements, consume foods rich in leucine, as the body can convert them into HMB, such as beef, fish, chicken, beans, etc.
Store HMB properly to avoid damage, keeping it away from direct sunlight, high temperatures, or low humidity. Check the expiration date on the product packaging before use to ensure it doesn't affect your health.
Frequently Asked Questions
Is 3000 mg of HMB Too Much?
Currently, there are various opinions on the ideal dosage of HMB per day. However, 3000 mg is considered safe for adults. You can base it on the body weight calculation to measure the amount of HMB intake in your body, as mentioned above.
Moreover, you should split the 3000 mg of HMB into 2 - 3 doses throughout the day. If you experience any unusual symptoms, you should stop using it immediately and consult a doctor.
Can You Take 3g of HMB At Once?
Although a daily dosage of 3 grams has been researched to be safe, it's also indicated that you should not take all of it at once because:
The body can only absorb sufficient HMB within a certain period. If you intake a large amount of HMB at once, the excess HMB may be excreted through urine without being absorbed.
HMB is absorbed through the intestines. When you intake a large amount of HMB at once, it may overload the digestive system, leading to discomfort in the stomach. Common symptoms include bloating or diarrhea.
Therefore, consider dividing the HMB intake throughout the day to optimize absorption and maximize bodily benefits.
Is 1g of HMB Enough?
Whether 1 gram of HMB per day is enough depends on you. For example, when you consume 1 gram of HMB but supplement it with other functional foods and a protein-rich diet, your body will still receive a small amount of HMB from meats or other supplements with similar effects.
However, 1 gram is a lower dosage than recommended for muscle growth or protection against excessive exercise.
Does HMB Work Immediately?
Note that HMB is a type of functional food that requires accumulated time to help the body recover muscles and promote muscle growth. It's a consistent and long-term process, especially when combined with exercise and a balanced diet.
In studies on HMB, experts have to conduct experiments over several weeks to demonstrate its effects. Therefore, you will feel the benefits of HMB at least after 3 - 4 weeks. (3)
Conclusion
Determining the appropriate HMB dosage is crucial for optimizing physical performance and overall well-being. While various studies and opinions exist regarding the optimal intake, it's essential to prioritize your body's response. Consistent and continuous use is key to maximizing the benefits of HMB supplementation.
References
- [1] Kim, D., & Kim, J. (2022). Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review. Physical Activity and Nutrition, 26(4), 041–045. https://doi.org/10.20463/pan.2022.0023
- [2] Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1). https://doi.org/10.1186/1743-7075-5-1
- [3] Kim, D., & Kim, J. (2022). Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review. Physical Activity and Nutrition, 26(4), 041–045. https://doi.org/10.20463/pan.2022.0023
- [4] Lin, Z., Zhao, A., & He, J. (2022). Effect of β-hydroxy-β-methylbutyrate (HMB) on the Muscle Strength in the Elderly Population: A Meta-Analysis. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.914866
- [5] Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1). https://doi.org/10.1186/1743-7075-5-1
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CREDITS
This article synthesizes information from studies conducted by experts and researchers worldwide. The researchers below are the authors of the studies which are synthesized in this article.
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