HMB
Beta-hydroxy beta-methylbutyrate, a metabolite of leucine. Prevents muscle breakdown, especially useful in the elderly, caloric deficit, and after injury.
💡 Absorption: HMB-FA (free acid) is absorbed faster than HMB-Ca (calcium). 3g/day divided into 3 doses. Effects within 2 weeks.
⚠️ Caution: Very safe. No significant adverse effects reported in long-term studies.
Recommended doses
Range: 1500 – 6000 mg
📚 Scientific references (3)▼
Revisión paraguas de metaanálisis sobre HMB hasta agosto 2024. Concluye que HMB mejora composición corporal y fuerza muscular, con efecto anticatabólico especialmente en adultos mayores.
Posición oficial de la ISSN sobre HMB: la suplementación oral es segura hasta 1 año, mejora masa muscular y función física, con dosis recomendada de 3g/día en períodos >12 semanas.
Meta-analisis. HMB 3g/dia preserva masa muscular en ancianos y personas en deficit calorico. Anticatabolico.
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