8 Best HMB Supplements in 2025

HMB, or β-Hydroxy β-Methylbutyrate, is a compound your body naturally produces when it breaks down the amino acid leucine. HMB may help preserve lean muscle mass, especially during periods of intense physical stress, like heavy exercise or calorie restriction.

Supplementing with HMB could promote muscle and strength gains, enhance endurance, and support faster recovery from workouts. It might also help delay sarcopenia (age-related muscle loss).

HMB supplements are typically safe for most people, but some may experience mild side effects, particularly gastrointestinal discomfort. These may include bloating, stomach cramps, or diarrhea.

In this article, we review 8 best HMB supplements that may help support muscle preservation, recovery, and strength gains. The article also explores the potential side effects of HMB supplements and factors to consider when selecting an HMB supplement.

8 Best HMB Supplements

1. Optimum Nutrition HMB Caps

   

   Optimum Nutrition HMB Caps may provide 3 grams of calcium β-Hydroxy β-Methylbutyrate monohydrate (HMB) per serving (3 capsules). Calcium β-Hydroxy β-Methylbutyrate monohydrate (CaHMB) may improve strength, preserve muscle during periods of calorie deficit, and minimize muscle damage, especially helping in intense training.

   However, taking HMB may cause mild gastrointestinal side effects, such as bloating, stomach cramps, or diarrhea. People with pre-existing kidney conditions should refrain from using Optimum Nutrition HMB Caps, as HMB intake may be potentially unsafe in such cases.

   Pros & Cons

   Pros

   • Optimum Nutrition HMB may aid muscle retention and recovery.
   • It provides 3 grams of calcium β-Hydroxy β-Methylbutyrate (HMB) per serving.
   • CaHMB may improve strength, preserve muscle during calorie deficits, and reduce muscle damage.
   • The HMB capsules are clean-label and free from unnecessary fillers.
   • Optimum Nutrition HMB Caps follow strict quality control standards.

   Cons

   • Gelatin-based capsules.
   • Multiple HMB capsules are required to reach the 3-gram daily dose.
   • You might experience stomach pain or constipation.

2. Wellness Code By Life Extension

   

   As per the official site, each scoop (about 3.14 grams) of Wellness Code by Life Extension provides 3 grams of MyHMB®, a bioavailable form of HMB that your body may easily absorb. It also contains 360 milligrams of calcium and 25 micrograms of vitamin D3 to support muscle health.

   HMB may help protect your muscles and stimulate muscle growth, especially during intense training sessions. Vitamin D3 could help improve muscle strength and aid in faster recovery. It might also support healthy mitochondrial function, which may boost your overall energy levels.

   However, it might trigger digestive issues, such as bloating or gas, especially due to the MyHMB® and other ingredients that could be hard to digest. Some users may find the HMB powder inconvenient to consume, especially in comparision to capsule forms

   Pros & Cons

   Pros

   • It provides 3g of MyHMB®.
   • Contains 360mg of calcium and 25mcg of vitamin D3.
   • It offers a non-GMO and gluten-free formula.
   • The powdered HMB form is easy to mix into water or protein shakes.
   • Consistent use may help optimize muscle endurance and recovery time.
   • It claims to be free from artificial additives or fillers.

   Cons

   • A powdered HMB form could be inconvenient for some people.
   • Does not include a broader range of amino acids or other recovery nutrients.
   • Limited flavor options might not appeal to everyone.

3. NOW Sports Double Strength HMB

   

   Each tablet of NOW Sports Double Strength HMB provides 1000mg of HMB (from calcium β-Hydroxy β-Methylbutyrate monohydrate), along with 170mg of calcium and 12.5 mcg of vitamin D.

   HMB may help reduce protein breakdown in the body, which could assist in preserving muscle mass. Consistent use of NOW Sports HMB might also optimize your recovery after intense workouts.

   NOW Sports Double Strength HMB is Informed-Sport certified, meaning it has undergone rigorous testing to help ensure it does not comprise any banned substances. It is also Kosher, gluten-free, non-GMO, soy-free, and dairy-free, potentially making it suitable for various dietary restrictions.

   As per the official site, to give you further confidence in your purchase, NOW Sports offers a 30-day refund policy on unopened items. However, personal experience with NOW Sports Double Strength HMB might vary from person to person.

   Pros & Cons

   Pros

   • It provides 1000mg of HMB.
   • It contains 170mg of calcium and 12.5 mcg of vitamin D.
   • NOW Sports Double Strength HMB is Informed-Sport certified.
   • It is Kosher, gluten-free, non-GMO, soy-free, and dairy-free.
   • A 30-day refund policy on unopened items backs it.

   Cons

   • Personal experiences might vary.
   • The tablet size might be large for some users.

4. Bulk Supplements HMB Powder

   

   As per the official site, Bulk Supplements HMB Powder provides 825mg of HMB and 155mg of calcium per serving (about 1/2 teaspoon). It is available in a range of sizes, from 100g (3.5 oz) to 25kg (55 lbs), allowing you to choose the quantity that best fits your needs.

   HMB from Bulk Supplements may optimize your exercise performance by improving endurance, boosting power output, and delaying fatigue during high-intensity workouts. It may also aid in minimizing muscle damage and soreness after intense training, promoting faster recovery.

   Bulk Supplements HMB Powder is free from additives and allergens like gluten, dairy, and soy, making it a potentially safe and versatile option. You may easily mix Bulk Supplements HMB Powder in water, milk, protein shakes, or oatmeal, making it simple to add nto your daily routine.

   However, the calcium content of Bulk Supplements HMB Powder may trigger potential side effects in some users. These may include constipation, dry mouth, changes in appetite, stomach pain, or nausea.

   Pros & Cons

   Pros

   • It provides 825mg of HMB and 155mg of calcium per serving.
   • Available in various sizes, from 100g to 25kgms.
   • It may improve endurance, boost power, and delay fatigue.
   • Free from gluten, soy, dairy, and added sugars.
   • It easily mixes into water, milk, shakes, or oatmeal

   Cons

   • It may have an unpleasant taste.
   • A 30-day refund window may be insufficient.
   • It is difficult to measure the exact serving size.

5. Transparent Labs Creatine HMB

   

   Transparent Labs Creatine HMB claims to improve your exercise performance and speed up recovery. Each scoop (7g) provides 5g of creatine monohydrate, 1.5g of myHMB™, 200mg of calcium, and 12.5mcg of vitamin D. It comes in 12 flavor options and offers two serving sizes, with containers that provide 30 and 60 servings.

   Creatine monohydrate may help boost energy in your muscles during intense exercise, which may improve your performance. When paired with myHMB™, creatine may optimize recovery, reduce muscle breakdown, and support muscle growth.

   Taking creatine monohydrate up to 10 grams daily might be typically safe for most users. However, exceeding such limits or sensitivity to creatine may trigger side effects like dehydration, muscle cramps, water retention, etc.

   As per the official site, Transparent Labs Creatine HMB utilizes vegan-friendly ingredients and is tested by a third-party lab for purity and effectiveness. It’s also certified by Informed Choice, which may indicate it meets high standards for athletes and consumers alike.

   Pros & Cons

   Pros

   • It pairs creatine and myHMB™ for quicker muscle recovery.
   • Available in 30 or 60 servings per container.
   • It offers 12 flavor options to choose from
   • Certified by Informed Choice for high standards
   • Tested by an independent 3rd-party lab for purity.
   • Contains vegan-friendly, non-GMO, and gluten-free ingredients

   Cons

   • It may cause dehydration, muscle cramps, and water retention.
   • Some flavors or sizes may not always be available.
   • It may be more expensive than other HMB supplements.

6. Double Wood HMB Supplement

   

   Double Wood HMB supplement claims to support your muscle-building and fitness goals. Each serving, which consists of 2 capsules, provides 1000mg of HMB and 164mg of calcium. HMB may stimulate protein production in your body, which could help encourage muscle growth and lead to improved strength over time.

   The makers state that Double Wood HMB is made in the U.S. with globally sourced natural ingredients. It has also undergone thorough third-party lab testing for safety, including checks for harmful microbes and heavy metals.

   Double Wood also provides Certificates of Analysis (COA) and third-party testing results on request. These certifications may potentially help increase your confidence in the Double Wood HMB supplement’s quality and potency.

   The manufacturers of Double Wood HMB supplement back it with a 30-day money-back guarantee. However, some users may find the short refund window and return process of Double Wood inconvenient or time-consuming.

   Pros & Cons

   Pros

   • Provides 1000mg of HMB to support muscle growth.
   • It contains 164mg of calcium per serving.
   • Made in the USA with globally sourced ingredients for quality.
   • Undergoes regular third-party lab testing for safety and purity.
   • It offers Certificates of Analysis (COA) to verify potency and safety.
   • Backed by a 30-day money-back guarantee.

   Cons

   • A short refund window may make returns inconvenient.
   • Large capsule sizes may be hard to swallow for some users.

7. Nutricost HMB Capsules

   

   Nutricost HMB capsules claim to help support your endurance and muscle-building goals. Each serving (2 capsules) provides 1000mg of HMB and 140 mg of calcium. You may choose from bottles with 120 or 240 capsules, which could give you the option to buy more if needed.

   Taking Nutricost HMB regularly could help you build muscle, recover faster after workouts, and maintain more stable blood pressure and cholesterol levels. However, factors like age, metabolism, adherence to dosage, and overall health may impact the extent of its benefits.

   As per the official site, Nutricost HMB capsules are made in a GMP-compliant facility in the USA. The formula also does not contain unnecessary fillers, artificial colors, and preservatives.

   The makers state that Nutricost HMB capsules have passed third-party testing by Iso-accredited laboratories. It could mean that Nutricost HMB may meet appropriate safety and quality standards, as it follows strict guidelines for accurate and reliable testing.

   Nutricost HMB capsules come with a 60-day refund policy. If unsatisfied with the results, you may return the Nutricost HMB capsules jar within 60 days of the purchase date and secure a refund.

   Pros & Cons

   Pros

   • Each serving provides 1,000mg of HMB with just two capsules.
   • Nutricost HMB capsules are non-GMO and gluten-free.
   • It has passed third-party testing by ISO-accredited laboratories.
   • Nutricost HMB may help preserve muscle mass.
   • It is made in a GMP-compliant, FDA-registered facility.
   • Nutricost HMB comes in two serving sizes, providing 120 and 240 capsules.

   Cons

   • The packaging may be less convenient for easy access or portability.
   • The recommended daily intake of 3 HMB capsules may be inconvenient.

8. BioTrust Ageless Muscle

   

   BioTrust Ageless Muscle might help you recover faster and maintain stronger muscles. Each scoop (7g serving) provides 1.5g of myHMB®, 2.5g of creatine monohydrate, 1.25g of betaine anhydrous, and 25 mcg of vitamin D3.

   Creatine monohydrate may boost your energy during short, intense workouts like weightlifting. Betaine anhydrous could help you push through longer sessions and increase strength. Vitamin D3 may support muscle function and help alleviate weakness, especially if your levels are low.

   The makers state that BioTrust Ageless Muscle offers a non-GMO, gluten- and dairy-free composition, which does not contain any artificial additives or sweeteners. It is made in the U.S. in a GMP-certified facility, which undergoes third-party lab testing to ensure the purity and potency of the formula.

   However, you may experience side effects from specific ingredients in BioTrust Ageless Muscle, such as betaine anhydrous or vitamin D3. These may include impaired coordination, nausea, diarrhea, frequent urination, dizziness, or a rapid heartbeat.

   Pros & Cons

   Pros

   • It pairs 2.5g of creatine and 1.5g of HMB per serving.
   • You may easily mix it with water, smoothies, or juice for quick consumption.
   • Offers a non-GMO, gluten-free, and dairy-free formula.
   • It is made in a GMP-certified facility in the USA.
   • HMB has research-backed benefits in reducing muscle damage and soreness.

   Cons

   • It may require more stirring than other HMB powders to dissolve fully.
   • You may experience mild bloating or stomach upset.
   • You might find it harder to track the effects or notice quick results.

What Is HMB Supplement?

β-Hydroxy β-Methylbutyrate or HMB compound is naturally produced by your body after breaking down the amino acid leucine. Leucine may help support muscle growth and repair, but the amount of HMB your body produces naturally is relatively small.

Supplementing with HMB may help reduce muscle breakdown and improve physical performance. Research shows that HMB supplements could reduce muscle damage caused by intense exercise and support muscle strength and growth when paired with resistance training.

They may also help preserve lean muscle during calorie-restricted diets, making it helpful for weight loss or cutting phases. Taking HMB might also improve aerobic performance in endurance athletes. However, the benefits may depend on factors like age, diet, and fitness level.

Benefits Of HMB Supplements

1. They May Promote Muscle Growth

   HMB (beta-hydroxy beta-methylbutyrate) might help stimulate muscle growth by reducing muscle protein breakdown and encouraging muscle protein synthesis. It might work as a protective shield for your muscles during intense physical activity, helping you retain and build lean muscle mass.

   Regular use of HMB supplements may improve the efficiency of protein utilization in your body. This could make it easier for muscles to repair and grow after workouts. Over time, you might notice a leaner, more defined physique when pairing HMB with regular strength training.

2. They Could Optimize Recovery After Exercise

   HMB may help speed up recovery after intense workouts. It might help reduce muscle soreness and inflammation caused by exercise-induced muscle damage. HMB might allow you to return to your routine more quickly and train harder by supporting faster repair of muscle fibers. For athletes and fitness enthusiasts, this could help with more consistent training, which might contribute to better results over time.

3. They Might Benefit Older Adults With Muscle Loss

   With age, you might experience sarcopenia or age-related muscle loss. HMB supplementation could help slow this process by promoting muscle retention and repair. It may improve strength and mobility, which could help older adults stay active and independent. HMB might also enhance the effects of light resistance training or physical activity in seniors. By helping to maintain muscle mass and function, it could support overall health and quality of life in aging individuals.

4. They Could Support Fat Loss While Preserving Muscle

   HMB supplements may help you lose fat without losing muscle mass. It could encourage your body to burn stored fat for energy while preserving lean muscle tissue. The dual effect could help you achieve a toned, athletic appearance over time.

   If you’re following a calorie-restricted diet or engaging in high-intensity interval training (HIIT), HMB supplements might reduce muscle breakdown while burning fat, which may help you maintain a stronger and more conditioned physique.

Potential Side Effects of HMB Supplements

1. Headaches

   You may experience mild headaches after taking HMB supplements. While this is not common, it could happen as your body adjusts to HMB. Dehydration might also contribute to headaches, as HMB supplements may sometimes alter fluid balance.

2. Mild Digestive Discomfort

   Taking HMB supplements may trigger mild gastrointestinal issues. It could include symptoms like nausea, bloating, or diarrhea. Your body might take time to adjust to the HMB supplement, particularly if your digestive system is sensitive.

   Digestive side effects might be temporary and may subside as your body adapts to HMB. Taking HMB supplements with food may help minimize the risks of digestive issues by supporting better absorption.

3. Potential Affects On Kidney Function

   In rare instances, prolonged intake of HMB supplements might strain the kidneys. It could be especially relevant for people with pre-existing kidney issues or those consuming high levels of protein along with HMB.

4. Allergic Reactions

   Although uncommon, you might experience allergic reactions to HMB supplements. Symptoms might include skin rashes, itching, or swelling, likely caused by sensitivities to the HMB supplement or added ingredients in them.

   Reading product labels and selecting high-quality HMB supplements free from unnecessary additives might help reduce the likelihood of an adverse reaction.

How To Choose The Best HMB Supplements?

1. Check the HMB Content

   You should look for HMB supplements that may provide the right amount of HMB to help you get the most out of it. When choosing an HMB supplement, look for one that provides between 1.5 to 3 grams of HMB per serving, as the dose might help support muscle preservation, enhance recovery, and improve performance.

   Products with less HMB than the above daily limit may not give noticeable results, while those within this range or slightly higher could better match your fitness needs. Always check the product label to see exactly how much HMB is in each serving.

   Some HMB products may hide the actual amount by using proprietary blends or under-dosed formulas, which could lead to ineffective results. Try to go for an HMB supplement with clear labeling to make sure you’re getting enough HMB to match your health goals.

2. Look For Purity And Transparency

   High-quality HMB supplements should feature pure HMB as the primary ingredient, free from unnecessary fillers, artificial additives, or any proprietary blends that may hide ingredient amounts.

   To verify purity and transparency, check if the HMB supplement has undergone third-party testing or holds certifications such as “GMP-certified” (Good Manufacturing Practices). These certifications may help confirm that the HMB product meets strict quality and safety standards.

   You should look for brands that provide Certificates of Analysis (COAs), which may indicate that the HMB supplement has passed testing for contaminants like heavy metals or banned substances.

3. Reputable Brand And Certifications

   Choosing a reputable brand is essential when opting for an HMB supplement. Well-established brands with a history of making high-quality HMB supplements typically follow strict manufacturing standards and invest in third-party testing.

   When evaluating a brand, look for certifications that may guarantee quality and safety. For example, certifications like NSF-Certified for Sport and Informed-Sport may ensure the HMB supplement does not contain any banned substances or harmful ingredients.

   The USP-Verified seal might help confirm that the HMB supplement contains the stated ingredients in accurate amounts, is free from harmful contaminants, and meets high manufacturing standards.

4. Consider Form And Dosage

   HMB supplements are available in capsules, tablets, and powders, so choosing the right one might depend on your lifestyle and preferences. Capsules and tablets may be convenient, offering pre-measured doses that could be easy to take, especially if you have a busy schedule.

   HMB powders might offer more flexibility in dosing. You may adjust the amount of HMB you take and even mix it with other supplements or beverages, which may be useful if you prefer customizing your intake.

   Research shows that taking 3–6 grams of HMB daily may help reduce muscle breakdown and improve performance, with little to no risk of side effects. You should look for HMB supplements with such a dosage range to help achieve the desired benefits.

5. Non-GMO, Gluten-Free, And Vegan Options

   If you have any dietary restrictions or ethical concerns, look for HMB supplements that are labeled non-GMO, gluten-free, or vegan. These labels may ensure that the HMB product meets your needs.

   For instance, if you’re vegan, you may prefer HMB supplements that use plant-based capsules instead of gelatin, which is animal-derived. If you’re sensitive to gluten, make sure the HMB product is certified gluten-free to avoid any discomfort or adverse reactions.

6. Verify Manufacturing Standards

   When choosing an HMB supplement, make sure it is made in lab facilities that adhere to Good Manufacturing Practices. GMP standards may ensure the proper handling, production, and testing of the HMB supplements.

   Supplements made in GMP-certified facilities are less likely to have contaminants, wrong labels, or inconsistent dosages, which could make them more reliable and trustworthy.

   Another standard to consider is ISO (International Organization for Standardization), which focuses on maintaining high production quality and consistency.

7. Read Reviews And Research

   When choosing an HMB supplement, reading user reviews may provide you with an understanding of how it works for others. These reviews may often share experiences with the HMB supplement’s benefits, potential side effects, and overall satisfaction.

   However, it’s also important to explore professional reviews from reliable sources, such as scientific journals, health blogs, or trusted websites like Trustpilot or Better Business Bureau. These reviews might offer a deeper understanding of the HMB supplement’s formulation, manufacturing practices, and whether it meets clinical standards.

Frequently Asked Questions

1. Can HMB Supplements Help With Weight Loss?
   HMB supplements may support weight loss goals by preserving muscle mass during calorie deficits. It could help maintain metabolic rate, which may support fat loss while minimizing muscle loss, which might contribute to your weight loss efforts.
2. Can I Take HMB With Other Supplements?
   You may take HMB with other supplements like creatine, pre-workouts, or vitamin D. Pairing them might help support better strength gains, muscle growth, and overall performance. However, discontinue HMB use if you experience any side effects after pairing them.
3. What Is the Best Time to Take HMB?
   You may take HMB about 45–60 minutes before workouts for enhanced recovery. However, you might also take HMB supplements throughout the day for sustained benefits. You should refer to the specific HMB supplement’s usage instructions to help ensure optimal results.

Conclusion

Supplementing with HMB may help promote your muscle gains, support faster recovery post-workouts, and boost overall endurance. However, to experience these benefits, you should pair HMB with a calorie-controlled diet and consistent strength training routine.

Before selecting an HMB supplement, you should consider essential factors like its HMB content per serving, price and value, adherence to GMP standards and third-party testing, and user overall user reviews.

However, you should ensure not to consume more than 6 grams of HMB daily. Exceeding this limit or prolonged use may trigger potential side effects like abdominal pain, constipation, potential kidney strain, or allergic reactions.