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It’s no secret that resistance training is a vital part of the muscle-building equation. Whether you’re trying to pack on muscle or lose fat, it provides the stimulus needed for the important muscle-building processes. However, maintaining or packing on muscle isn’t easy. A consistent, science-backed approach is needed for long-term success.
Beta-hydroxy-beta-methylbutyrate, or HMB, is gaining interest as a muscle-building supplement. Potential benefits include preserving lean muscle mass and improving recovery after exercise. But with ongoing debate surrounding its effectiveness, namely on body composition, choosing the correct HMB supplement is particularly important.
To help you optimize your different supplements for muscle growth, we’ve put together our five best HMB supplements. We’ve reviewed each one in detail, allowing you to choose the best HMB supplement for muscle gain. Alongside this, we’ve discussed the potential benefits, drawbacks, and when is the best time to take a HMB supplement.
What Are The Best HMB Supplements?
- Transparent Labs Creatine HMB – Editor’s Choice
- Jacked Factory Creatine HMB – Best HMB With Vitamin D
- Optimum Nutrition HMB Caps – Best HMB For Tested Athletes
- MuscleTech Clear Muscle HMB – Best HMB Capsules
- Bulk Supplements HMB – Best Budget HMB
5 Top HMB Supplements
Each of our five top HMB supplement reviews has been conducted with the help of our expert team at Endomondo. We’ve performed a detailed review process for each one, using the most important factors. Without further delay, these are our top five HMB supplements to consider taking in 2025.
*Medical Disclaimer — This HMB supplement guide is meant to be informative and should not replace qualified medical advice. Furthermore, the opinions presented within this guide are not meant to replace qualified medical advice.
If you have any questions about HMB supplements, speak to a qualified healthcare professional. This may include a primary care doctor or dietitian who can offer detailed recommendations and support.
Transparent Labs Creatine HMB
- Uses HMB and creatine monohydrate for muscle building and recovery.
- Available in a 30-serving, 60-serving, or travel pack size.
- Has 13 flavor options, including unflavored.
- More expensive than other HMB options.
If you’re looking for a multi-purpose HMB from a well-respected brand, the Transparent Labs Creatine HMB is an excellent option. It contains three main ingredients that have been paired together to support muscle-building and recovery. Because of this, it’s got our editor’s choice award.
Each serving contains 1.5 grams of calcium HMB, 5 grams of creatine monohydrate, and 5 milligrams of black pepper. Each one is included in the scientifically backed doses when two servings are taken. However, consuming 10 grams of creatine monohydrate may cause minor side effects.
With two daily servings, this puts the price per serving at USD 3.33. While this is on the high end, you could have one daily serving with a good natural HMB intake. This would bring the price per serving down to USD 1.66.
Another huge selling point is the number of available flavors and tub sizes. Transparent Labs has given you two normal tub sizes and a handy travel pack. Furthermore, you have 13 flavors to choose from, which include unflavored.
As is the case with all Transparent Labs supplements, their Creatine HMB is third-party tested, with certificates of analysis provided. Even with the extra cost, you’re getting a high-quality supplement offering multiple benefits. It’s one of our top HMB supplements for muscle retention and muscle gain.
| Form | HMB per serving (g) | Other notable ingredients | Serving size | Third-party tested |
|---|---|---|---|---|
| Powder | 1.5 grams | Creaine Monohydrate (5 grams), Bioperine Black Pepper Extract (5 milligrams) | 7 grams | Yes |
Jacked Factory Creatine HMB
- Contains several added ingredients to support muscle growth and recovery.
- Comes in a 30-serving, 80-serving, or 200-serving tub.
- Made in a Certified Good Manufacturing Practice or c-GMP facility.
- Only available as an unflavored powder.
- No mention of third-party testing.
The Jacked Factory Creatine HMB supplement is designed as an HMB for protein synthesis. The main ingredients are calcium HMB, creatine monohydrate, vitamin D, and calcium. This gives you a versatile HMB to support muscle-building, recovery, and muscular contractions.
Each serving contains 1.5 grams of calcium HMB and 5 grams of creatine monohydrate as the main ingredients. With enough natural HMB intake, this puts them at the scientifically backed doses. With this, the price per serving comes out at USD 1.50.
While these are great features, the Jacked Factory Creatine HMB has a few drawbacks. Firstly, no third-party testing means that it’s not suitable for tested athletes. Furthermore, while you have three tub sizes, you only have the unflavored option available, which limits your potential uses.
Overall, it’s a well-designed supplement that would be on par with our top choice if third-party testing and flavors were included. It gets our best HMB with vitamin D award.
| Form | HMB per serving (g) | Other notable ingredients | Serving size | Third-party tested |
|---|---|---|---|---|
| Powder | 1.5 grams | Creatine HCL Vitamin D Calcium | 7 grams | N/A |
Optimum Nutrition HMB Caps
- 3 grams of calcium HMB per serving.
- Free from unnecessary fillers or additives.
- Third-party tested, making it suitable for performance athletes.
- Not suitable for those who don’t like capsules.
When choosing an Optimum Nutrition supplement, you’re getting something from a well-respected brand with years of industry experience. All of the brand supplements are Informed Sport certified, making them ideal for tested athletes. We’ve given these HMB Caps our best HMB for tested athletes award.
Each three-capsule serving contains 3 grams of calcium HMB. When taken in three small doses, this puts it at the science-backed daily intake. While it contains no added ingredients, you have a simple and effective HMB option for your muscle-building needs. Furthermore, each serving costs just USD 1.33, offering you excellent value for money.
As a capsule formulation, it contains no unnecessary fillers or additives. However, it does use gelatin capsules, which makes it unsuitable for vegetarians and vegans. Optimum Nutrition has kept things simple with the tub sizes by offering a 90-serving option. Future formulations would benefit by giving you the option to purchase in bulk.
Overall, the Optimum Nutrition Caps offer a simple but well-formulated HMB option. If you’re looking for a basic HMB supplement that can be taken on the go, this ticks all the boxes.
| Form | HMB per serving (g) | Other notable ingredients | Serving size | Third-party tested |
|---|---|---|---|---|
| Capsules | 3 grams | None | 3 capsules | Yes |
MuscleTech Clear Muscle HMB
- The fast-acting liquid pills offer an improved absorption rate.
- Added Betaine Anhydrous for muscle growth and recovery.
- Uses natural flavors instead of artificial ones.
- No mention of third-party testing.
- You need to swallow three pills to get the daily serving.
The MuscleTech Clear Muscle HMB Capsules use a liquid fatty acid–HMB capsule formulation. The brand states that this offers faster absorption rates and more effective results. Alongside this, they’ve included 250 milligrams of betaine anhydrous to support body recomposition. This process involves losing body fat while gaining muscle mass.
While we’re unsure of the validity behind their capsule claims, the capsules contain two key muscle-building ingredients. Therefore, we’ve given them our best HMB capsules award.
Looking at the main ingredients, each three-capsule serving contains 3 grams of fatty acid-HMB and 750 milligrams of betaine anhydrous. This gives you the science-backed HMB dose and about half of the suggested betaine dose. Each serving comes out at USD 1.79.
Each tub contains 84 liquid soft gels, giving you less than one month’s supply. Therefore, you’ll need to purchase multiple tubs to get enough capsules for the month, which we find quite strange. Furthermore, there is no mention of third-party testing on the product page. Because of this, you should be careful as a tested athlete.
Overall, they’re a great HMB capsule option if you’re looking for something with added betaine and possibly faster absorption rates. If you can get past the lack of third-party testing and tub size, the MuscleTech capsules have a lot to offer.
| Form | HMB per serving (g) | Other notable ingredients | Serving size | Third-party tested |
|---|---|---|---|---|
| Capsules | 1 gram | Betaine Anhydrous | 3 grams | N/A |
Bulk Supplements HMB
- Added calcium for muscle function and bone health.
- The price per serving offers excellent value for money.
- Comes in a large range of serving sizes, including a huge 25 kilogram version.
- Only available in an unflavored version.
True to its name, Bulk Supplements offers simple supplement formulations in huge pouch sizes. Furthermore, the brand prides itself on including third-party testing with each of its well-priced products. These are the main selling points of its HMB offering.
Each half-teaspoon serving contains 825 milligrams of calcium-HMB. This gives you nearly 2.5 grams of your daily intake when taking three small doses. While this is just under the scientifically backed amount, it should be enough with sufficient natural HMB intake. Furthermore, you have 465 milligrams of added calcium to support muscle building and bone health.
As we mentioned above, Bulk Supplements offers a huge range of pouch sizes at great prices. Their pouch sizes range from 250 grams to a whopping 25 kilograms. With the smaller pouch, this gives you around 83 days of HMB supply. In terms of price per serving, this comes out at USD 0.26, which gives you amazing value for money.
Overall, the Bulk Supplements HMB offers a simple powder formulation at an amazing price with great third-party testing. It gets our Best Budget HMB award.
| Form | HMB per serving (g) | Other notable ingredients | Serving size | Third-party tested |
|---|---|---|---|---|
| Powder | 825 milligrams | Calcium | 1 gram | Yes |
How We Chose The Best HMB Supplementations
With so many different HMB supplements on the market, choosing the right one for your needs isn’t easy. These are the main factors we considered when choosing the five HMB supplements above.
Form
HMB supplements are available in several forms. The three main ones are powders, capsules, and tablets. Choosing the right one depends on your lifestyle and exercise needs.
If you want to mix the HMB with other supplements, a powder form is best. If you’re looking to take your HMB on the go, opt for tablets or capsules. However, remember that the powder forms will offer more customization in terms of dosing.
Dosage
As stated above, the suggested daily HMB dosage is 3 grams per day. This is the dose commonly used in scientific research, which has shown potential beneficial effects.
Look for an HMB supplement that contains a minimum of 3 grams of HMB per serving. This means that you’re getting the suggested amount that can potentially give the desired benefits.
Quality And Purity
HMB should be the main ingredient in high-quality HMB supplements. As part of this, it should be free from unnecessary fillers and additives. Make sure it doesn’t use a proprietary blend, as you won’t be able to tell if the brand has included the research-backed dose. When a brand uses this, it means that it has chosen not to disclose the different ingredient quantities.
Additional Ingredients
Additional ingredients refer to those added alongside HMB to improve the overall supplement quality and potential beneficial effects. Common ones used alongside HMB include creatine, vitamin D, and BCAAs. When looking at HMB vs. BCAAs, both may support muscle growth and recovery when taken together.
Read the ingredient list on each HMB supplement to see if it includes added ingredients. Consider if the added ingredients are needed for your exercise goals while factoring in the extra cost.
Third-Party Testing
It’s important to remember that supplements are not regulated by the Food and Drug Administration or FDA. This means that brands don’t necessarily need to state what’s in their supplements or control the formulations.
If an HMB supplement is third-party tested, it means that it’s been examined by an independent laboratory. During the testing process, the laboratory will check for ingredient quality and quantity, often publishing certificates of analysis.
Look for an HMB supplement that has been third-party tested. This should be stated on the tub or the product page. In some cases, the brands may also disclose the certificates of analysis.
Price
Price shouldn’t be the main consideration. However, you need to make sure that the HMB supplement you choose fits within your budget.
Compare the price points of each supplement to the quality and unique offerings. This should help you determine which ones offer value for money by comparing the most important factors listed above.
HMB Supplement Benefits
HMB is naturally produced following the breakdown of leucine. This is an amino acid thought crucial for muscle-building processes, which may support muscle growth and recovery.
However, the amount of HMB naturally produced is relatively small. Therefore, supplementation may help improve physical performance and recovery. This is especially important when paired with resistance training.
With this, here are the main suggested HMB supplement benefits. It’s important to note that HMB research is still inconclusive, with some studies suggesting no effect.
It May Improve Muscle-Building And Strength
Building muscle and improving strength requires a sufficient training stimulus and well-organized dietary intake. This should be designed to promote protein synthesis, also known as muscle building, while limiting muscle breakdown.
HMB is made during the breakdown of leucine. Therefore, supplementation may stimulate protein synthesis while reducing muscle protein breakdown. Leucine is a key driver of the mTOR pathway, a muscle-building sequence that controls cell growth and metabolism.
With this, using HMB for muscle growth and strength may be a good idea. It may be used alongside other muscle strength supplements as part of your supplement stack.
It May Support Body Recomposition
Body recomposition refers to an increase in lean muscle mass while reducing fat mass at the same time. This is a common goal for individuals looking to optimize their health and performance.
During periods of caloric restriction (eating fewer calories than you use), HMB may help preserve lean mass. However, it’s important to note that more research is needed to confirm this. That said, using HMB for lean mass preservation may help support body recomposition.
It May Benefit Recovery After Exercise
Intense bouts of exercise cause muscle damage, soreness, and general discomfort. During this time, reductions in mobility and performance can be seen without the proper supporting nutrition.
HMB has been suggested to reduce common markers of muscle damage following exercise, such as creatine kinase. Furthermore, it seems to reduce delayed onset muscle soreness or DOMS.
With this, recreational gym goers and athletes may notice a reduced recovery time with HMB supplementation. Using HMB for endurance activities and resistance training may therefore be beneficial.
It May Help Older Adults With Muscle-Wasting Conditions
Age-related muscle loss can lead to a decrease in strength and mobility, both of which negatively impact quality of life. This is especially important in older adults who naturally have less mobility and function.
HMB may help support muscle maintenance in common muscle-wasting conditions. It’s thought to help due to its effect on the rate of muscle protein breakdown. This may improve mobility and enhance the quality of life in older adults.
Potential Drawbacks Of HMB
HMB is generally considered safe to use when taken in the recommended dose. Most studies have shown no adverse side effects. However, the added ingredients in HMB may cause potential side effects. The main ones to consider are creatine and vitamin D.
The added creatine commonly used in HMB supplements may cause weight gain. This is something to bear in mind if you compete in weight-category sports. Previous studies suggested mild side effects such as dizziness, muscle cramps, and dehydration. However, these have now been shown to be untrue.
Furthermore, creatine doesn’t always lead to water retention and weight gain. However, you should consult a healthcare professional if you’re unsure about taking HMB with added creatine. Also, if you want to take creatine on its own, check out our best creatine supplements article.
Vitamin D is another ingredient commonly added to HMB. Taking this above the recommended doses may lead to chronically elevated calcium levels. This is especially important when taking HMB-Ca. The potential side effects of high vitamin D intake include:
- Vomiting.
- Nausea.
- Dehydration.
- Kidney Failure (Extremely Rare).
- Irregular Heartbeat (Extremely Rare).
If you’re unsure about any of the suggested side effects above, you must consult a qualified professional. They will be able to check for underlying conditions and assess your suitability.
Who Should Use HMB Supplement
The most promising HMB benefit currently supported by some research is its ability to retain muscle mass. With this, it may be best utilized in the following populations.
Bodybuilders And Strength Training Athletes
Bodybuilders and strength training athletes typically engage in frequent high-intensity resistance training. Their main focus is on muscular hypertrophy or muscle gain and maximal strength gains. Part of this may be dedicated to phases of intense caloric restriction to reduce fat while preserving muscle mass.
The suggested benefits of HMB include a reduction in muscle protein breakdown and increased recovery. This is particularly beneficial for active individuals, like bodybuilders and strength training athletes, engaging in a high volume of exercise. Therefore, HMB for bodybuilding and strength training may be suggested.
Older Adults
Sarcopenia is generally seen as the aging process takes place. It’s estimated to affect 10%–16% of the elderly worldwide. It refers to a decrease in muscle mass as function declines and muscle-building processes slow.
The potential ability of HMB to slow or reduce muscle protein breakdown makes it a key focus area for these older adults. It may be used alongside a suitable resistance training program to reduce the possible decrease in muscle mass with age. With this, older adults may particularly benefit from supplementation.
Individuals With Muscle-Wasting Conditions
Chronic muscle-wasting conditions cause a significant loss of muscle mass due to the illness itself or the associated symptoms. Common examples include cancer and chronic obstructive pulmonary disease. In most cases, these can result in cachexia, which is a metabolic condition causing rapid loss of muscle mass.
As stated above, HMB workout supplements may support muscle gain and prevent muscle breakdown. Alongside this, they may improve markers of muscle recovery and with it, mobility and function. Because of this, HMB may be useful for those with muscle-wasting conditions to support muscle preservation. However, more studies are still needed to draw final conclusions.
How To Take HMB
HMB should be taken daily at 3 grams per day, which is the main dose suggested throughout the scientific literature. This should be split into smaller 1-gram doses that can be taken around training. This is suggested to help maintain stable blood HMB levels throughout the day.
For example, HMB could be taken as follows on a training day:
- 1 gram morning dose.
- 1 gram pre-workout dose.
- 1 gram evening dose.
An HMB loading phase can be used to quickly saturate your body’s HMB stores. Following this, the 3-gram maintenance dose should be taken. The suitability of this depends on the individual and the timeframe in which the beneficial effects are desired.
HMB has a bitter, sour taste, meaning it’s best taken with a flavored drink or mixed with other supplements. Suitable options include protein powders, pre-workouts, and fruit juices. Taking them in the capsule form can be a great idea if you don’t like the taste and don’t want to mix the HMB powder.
Conclusion
HMB supplementation may help to promote muscle building, reduce muscle loss, and enhance recovery. While promising research exists, scientific literature showing definitive conclusions is lacking.
If you do choose to take HMB, the five options above are excellent choices. Each of them is designed to offer something slightly different, which is reflected in the award we’ve given. Use the reviews as a general guide, taking note of our main considerations to make a good, informed decision.
Frequently Asked Questions
The best HMB brand depends on your goals and preferences. Consider the brand reputation, HMB formulation, customer service, and value for money. Compare the different brands using these points to find the best one.
HMB is commonly taken in a powder or capsule form. The best form to use depends on your requirements and needs. Choose HMB powder if you want to mix it with other supplements, or capsules if you’re traveling.
The two main sources are calcium salt or HMB-Ca, and free acid or HMB-Fa. While there’s not much evidence to suggest a definitive difference, HMB-Ca is the most commonly used in research. Take HMB-Ca if you want more scientific backing.
HMB is considered safe to use with minimal risk of adverse side effects. The International Society of Sports Nutrition recommends 84 milligrams per pound of body weight per day. Most studies suggest a daily dose of 3 grams.
Generally speaking, HMB is considered not to be hard on the kidneys when taken using the recommended dose. It’s often used in individuals with kidney issues, but hasn’t shown potential benefits.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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