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Fénix Methode

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PerformanceWeak evidence

HMB

Also known as: beta-hydroxy-beta-methylbutyrate

HMB is a metabolite of the amino acid leucine that the body makes in small amounts. As a supplement it is used to help preserve muscle mass and support recovery.

What it is used for

  • Preserving muscle in older adults and during immobilisation – moderate evidence
  • Recovery and strength in beginners – weak evidence
  • Muscle growth in trained athletes – weak to no evidence

Forms and how they differ

HMB-Ca (calcium salt)

most common and best-studied form, tablets or powder

HMB-FA (free acid)

absorbed faster; evidence for a greater effect is mixed

When to take it

Usually split into 2–3 doses through the day, one around training.

Pairs well with

Works well alongside adequate protein, creatine and vitamin D.

Do not combine / separate

It does not replace protein intake or training – without them it makes little sense.

Watch out for

Not recommended in pregnancy or breastfeeding due to lack of data. If you have kidney or liver disease or take medicines, consult your doctor.

Safety

Generally well tolerated at usual doses. Do not exceed the label dose.

Practical tip

It makes most sense for older adults or during periods of reduced activity when muscle loss is a risk.

Products containing HMB 3

HMB calcium beta-hydroxy-beta-methylbutyrate 3000 mgcalcium beta-hydroxy-beta-methylbutyrate · 3 000 mg / servingMusclesRecoveryStrength
HMB 500 mg500 mg / capsuleMusclesRecoveryStrength
HMB calcium beta-hydroxy-beta-methylbutyrate 750 mgcalcium beta-hydroxy-beta-methylbutyrate · 750 mg / tabletMusclesRecoveryStrength
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check HMB with others

Which supplements do you actually need?

Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.

Learn about Fénix Methode

From the same group

AmylopectinModerate evidenceBeta-alanineStrong evidenceBHB ketonesWeak evidenceCaffeineStrong evidenceCreatineStrong evidenceD-aspartic acidWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.