PlainPill

HMB

People mainly take HMB for performance. Based on 7 first-hand reports and 120 meta-analyses & systematic reviews in the medical literature. Ranked #1148 of 1,974 overall.

14
User score
Not enough data
14% positive0% mixed0% negative86% unclear

Of reports that state an outcome, 100% are positive.

Clinical research
AStrong research base
120
meta-analyses
192
RCTs
3,931
papers

What HMB does, according to users

Of the people who reported each effect, the share who said it got better.

betterno changeworse

What the research says

Systematic reviews and meta-analyses from PubMed, with their published conclusions.

AStrong research base

3+ meta-analyses or systematic reviews and 10+ randomized controlled trials in humans. The grade measures how much human research exists — read the conclusions below for what it found.

BMC Womens Health · 2024 · Meta-analysis / systematic review
Systematic review and meta-analysis of the etiology of heavy menstrual bleeding in 2,770 adolescent females

Conclusion: The leading causes of HMB in healthy adolescent females were varied. The sub-analysis identified distinct etiologies, suggesting that multiple factors must be considered in the evaluation of HMB. While PALM-COEIN (polyp, adenomyosis, leiomyoma, malignancy and hyperplasia, coagulopathy, ovulatory dysfunction, endometrial, iatrogenic, and not yet classified) provides us with a comprehensive picture of the possible causes of HMB in females, this systematic review assigns probabilities to the etiologies of HMB in adolescent females, providing physicians with a more focused and efficient pathway to

PubMed 38378571 ↗
Maturitas · 2025 · Meta-analysis / systematic review
The effects of β-hydroxy-β-methylbutyrate supplementation in patients with sarcopenia: A systematic review and meta-analysis

Conclusion: Overall, although limited and requiring interpretation with utmost caution, current evidence indicates that HMB supplementation is beneficial for improving muscle mass and strength, but there is no evidence of a benefit on physical performance in patients with sarcopenia. In future, more well-designed HMB intervention trials should be conducted that include populations diagnosed with sarcopenia according to well-accepted clinical consensus.

PubMed 39999663 ↗
J Cachexia Sarcopenia Muscle · 2022 · Meta-analysis / systematic review
Effects of β-hydroxy β-methylbutyrate (HMB) supplementation on muscle mass, function, and other outcomes in patients with cancer: a systematic review

Conclusion: Although limited, current evidence suggests that HMB supplementation has a beneficial effect on muscle mass and function in patients with cancer. Well-designed trials are needed to further explore the clinical benefit of HMB supplementation in this patient population.

PubMed 35301826 ↗

Dosage people report

As stated by users — not a recommendation. Follow the label or your doctor.

prior to and during exerciseas reported

Reported side effects

How often each side effect came up across all reports.

No side effects reported so far.

What users say

Verbatim quotes, shortened only — each links to the original discussion.

“Creatine, hmb and betaine has been working pretty good for me.”
Source discussion ↗
“HMB”
Source discussion ↗
“Supplements: protein, creatine, fiber, and HMB”
Source discussion ↗
“bcaa & hmb prior to and during exercise to maintain a nice T:C ratio.”
Source discussion ↗
“inositol, hmb, omega 3, colloidal minerals, pqq”
Source discussion ↗
Top discussions (5)

Other options for performance

User data from public discussions; research from PubMed. Information only, not medical advice — talk to a doctor before starting, stopping or combining anything. Data updated October 2, 2026. How we rate