HMB Calcium
amino acids
HMB (β-hydroxy β-methylbutyrate) calcium is a metabolite of the amino acid leucine that supports muscle protein synthesis and recovery. It is commonly used by athletes and those engaging in resistance training to help preserve lean muscle mass and reduce exercise-induced muscle breakdown.
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Benefits
Dosage
Typical Dose
2-3 grams daily
Upper Limit
3 grams daily
Timing
Divided doses with meals, particularly around training
Forms & Bioavailability
HMB Calcium
Standard form with good absorption; calcium component provides additional mineral supplementation
HMB Free Acid
Higher bioavailability and faster absorption than calcium salt; more potent per gram but may cause gastrointestinal discomfort
Side Effects
Interactions
Research Summary
Research demonstrates that HMB supplementation can significantly reduce muscle protein breakdown and support muscle mass preservation, particularly in resistance-trained individuals and those in caloric deficit. Studies show benefits are most pronounced in untrained individuals and older adults. Effects on strength and performance gains are modest but consistent across well-designed trials.
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The Bottom Line on HMB Calcium
HMB Calcium is moderately researched with promising but sometimes mixed evidence.It is most commonly used for supports muscle protein synthesis and reduces muscle protein breakdown. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for HMB Calcium
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