Best HMB Supplements for Muscle (2026) – Top 10 Reviewed
HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of the amino acid leucine that helps reduce muscle breakdown and supports recovery after intense training. Athletes and bodybuilders have used it for decades to preserve lean mass during cutting phases and accelerate post-workout repair.
The most effective HMB supplements deliver clinically studied doses (typically 3g daily), use high-quality calcium HMB or the more bioavailable free acid form, and come from brands with transparent testing. Here are our top 10 picks for 2026.
| Product | Key Ingredients | Servings | Form | Best For |
|---|---|---|---|---|
| Transparent Labs Creatine HMB | 1.5g HMB, 5g Creatine, Vitamin D3 | 30 | Powder | Best Overall |
| MuscleTech Clear Muscle | 1g HMB Free Acid per softgel | 28 | Liquid Softgel | Best Absorption |
| Optimum Nutrition HMB 1000 | 1g HMB per capsule | 30 | Capsule | Best from Trusted Brand |
| Nutricost HMB | 1g HMB per serving | 120 | Capsule | Best Value |
| Creatine HCL with HMB | HMB, Creatine HCl | 30 | Capsule | Best No-Bloat Formula |
| NutraBio HMB | 1g HMB per capsule | 40 | Capsule | Best Third-Party Tested |
| Ursolic Acid + HMB Formula | HMB, Ursolic Acid, Leucine, Velositol | 30 | Powder | Best for Protein Synthesis |
| Peak Performance Advanced HMB | 1g Calcium HMB | 30 | Capsule | Best for Beginners |
| Zaigon HMB for Women | HMB, Vitamin D3 K2, Collagen, Biotin | 60 | Capsule | Best for Women |
| HMB Capsules 2000mg | 2g Calcium HMB | 40 | Capsule | Best Budget Option |
1. Transparent Labs Creatine HMB – Best Overall
Why it stands out: This formula combines clinical doses of both HMB and creatine monohydrate, two of the most research-backed muscle-building ingredients available. Research shows this combination produces significantly greater lean body mass and strength gains compared to creatine alone, making it the gold standard for muscle support.
Each serving provides 1.5g of calcium HMB paired with 5g of creatine monohydrate and 5mg of BioPerine black pepper extract for enhanced absorption. Taking two servings daily gets you to the clinically studied 3g HMB dose while maximizing creatine benefits. The powder format comes in 13 flavor options including Peach Mango, Watermelon, Hawaiian Splash, Strawberry Lemonade, and unflavored, making it easy to add to your existing supplement stack or post-workout shake.
Transparent Labs uses zero artificial sweeteners, colors, or fillers, relying on stevia for natural sweetness. The company maintains full label transparency with no proprietary blends, so you know exactly what you’re getting. Each batch undergoes third-party testing to verify purity and potency. The formula also includes vitamin D3 to support calcium absorption and overall muscle function.
Pros:
- Combines HMB with creatine for enhanced muscle building
- Clinical doses when taking two servings
- Third-party tested for purity
- 13 flavor options plus unflavored
- No artificial sweeteners or fillers
Cons:
- More expensive than standalone HMB products
- Requires two servings for full HMB dose
Best for: Athletes wanting maximum muscle-building and recovery support from a single, well-formulated supplement.
2. MuscleTech Clear Muscle – Best Absorption
Why it stands out: Clear Muscle uses BetaTOR, a patented free acid form of HMB that absorbs 97% better than standard calcium HMB and reaches peak blood levels faster. The liquid softgel format ensures rapid digestion and muscle uptake without bloating, making it the premier choice for athletes prioritizing bioavailability.
This formula delivers HMB in its most bioavailable form with clinical research backing its effectiveness. One study showed subjects taking BetaTOR increased protein synthesis by 70% while reducing muscle breakdown by 58%, putting users in an optimal anabolic state for muscle growth. Another 12-week study found subjects gained 16.3 pounds of lean muscle compared to just 4.6 pounds in the placebo group when following an intense training protocol.
The liquid softgels are easy to swallow and don’t have the chalky texture of some capsule products. You’ll take one softgel three times daily, ideally in the morning, mid-afternoon, and evening, with one dose 30 minutes before training on workout days. MuscleTech backs this product with over 15 clinical studies on the core BetaTOR ingredient, making it one of the most researched HMB products on the market. The clear, liquid format also includes betaine anhydrous for additional muscle support.
Pros:
- 97% superior absorption compared to calcium HMB
- Backed by 15+ clinical studies
- No bloating or stomach discomfort
- Easy-to-swallow liquid softgels
- Reaches peak blood levels faster
Cons:
- Higher cost per serving than basic HMB capsules
- Requires three doses daily for full effect
Best for: Serious athletes who want the most advanced, clinically-studied HMB formula with maximum absorption.
3. Optimum Nutrition HMB 1000 – Best from Trusted Brand
Why it stands out: Optimum Nutrition is one of the most respected names in sports nutrition with over three decades in the industry, and their HMB delivers a straightforward 1g per capsule using patented HMB from Metabolic Technologies of Iowa. GMP-certified manufacturing and rigorous quality control ensure consistent quality across every batch.
Each bottle contains 90 capsules providing 30 servings at the recommended 3 capsules daily (3g HMB total). The formula uses calcium beta-hydroxy beta-methylbutyrate monohydrate with minimal additional ingredients, just gelatin for the capsule and magnesium stearate. ON’s commitment to quality includes in-house testing at their state-of-the-art OTC-approved manufacturing facility plus independent laboratory verification for every batch.
The simple, no-frills formula makes it easy to stack with your existing supplements without ingredient overlap. Optimum Nutrition has implemented a Hazard Analysis Critical Control Point (HACCP) program with daily inspections of all production areas. While the capsules are larger than some competitors at 1g each, many users prefer fewer larger capsules to many smaller ones.
Pros:
- Trusted brand with 35+ years of reputation
- Uses patented HMB ingredient
- Simple, clean formula with minimal additives
- GMP-certified, OTC-approved facility
- Rigorous in-house and third-party testing
Cons:
- Capsules are fairly large
- Only one bottle size available
Best for: Those who want a reliable HMB supplement from an established, trusted brand with proven quality standards.
4. Nutricost HMB – Best Value
Why it stands out: Nutricost delivers high-quality HMB at one of the lowest prices per serving on the market without cutting corners on quality. The 240-capsule bottle provides 120 servings, making it an exceptional value for long-term supplementation and serious athletes watching their budget.
Each two-capsule serving provides 1g of calcium beta-hydroxy beta-methylbutyrate with added calcium for bone support. For the full 3g clinical dose, you’ll take six capsules daily spread across three meals. The formula is non-GMO, gluten-free, and manufactured in a GMP-compliant, FDA-registered facility in the USA. Third-party testing by ISO-accredited labs verifies potency, purity, and ingredient integrity.
At under $0.10 per gram of HMB, it’s hard to beat the value here. The formula contains no unnecessary fillers or additives beyond what’s needed for capsule manufacturing. Nutricost offers this product in both 120-count and 240-count bottles, with the larger size providing even better per-serving economics. The company backs all products with a satisfaction guarantee.
Pros:
- Excellent price per serving among quality brands
- Large 240-capsule bottle option
- Third-party tested by ISO-accredited labs
- Non-GMO and gluten-free
- Made in USA at GMP facility
Cons:
- Need to take six capsules daily for full 3g dose
- Lower dose per capsule than some competitors
Best for: Budget-conscious athletes who want verified quality HMB without paying premium prices.
5. Creatine HCL with HMB – Best No-Bloat Formula
Why it stands out: This formula combines HMB with creatine hydrochloride instead of monohydrate, which many users find causes significantly less water retention and bloating. Creatine HCl is more soluble than monohydrate, requiring smaller doses for similar effects without the loading phase that can cause initial weight gain.
The 180 vegan capsules deliver both muscle-protecting HMB and strength-boosting creatine HCl in each serving for a convenient two-in-one muscle support formula. Creatine HCl’s superior solubility means it absorbs more efficiently in the digestive tract, making it ideal for athletes who’ve experienced stomach upset, digestive discomfort, or bloating from traditional creatine monohydrate products.
The instantized formulation maximizes absorption while eliminating the gritty texture associated with powder forms. The combination supports both muscle building through creatine’s energy production enhancement and muscle protection through HMB’s anti-catabolic effects. The vegan capsules accommodate plant-based athletes who need to avoid gelatin-based supplements.
Pros:
- Creatine HCl minimizes bloating and water retention
- Vegan-friendly capsule formulation
- No loading phase required
- Combines two proven muscle-building ingredients
- Good for those with creatine sensitivity
Cons:
- HMB dose lower than dedicated HMB products
- May need additional HMB supplementation for full clinical dose
Best for: Athletes who want creatine and HMB benefits without water retention, bloating, or digestive issues.
6. NutraBio HMB – Best Third-Party Tested
Why it stands out: NutraBio built its reputation on 100% label transparency and rigorous quality verification. Their HMB is manufactured in a cGMP-certified facility that meets FDA standards, with every batch independently tested for purity, potency, and freedom from contaminants. No proprietary blends means complete ingredient disclosure.
Each capsule provides 1g of pure HMB backed by over 50 human studies on the ingredient’s efficacy for muscle support. The 120-capsule bottle gives you 40 servings at the recommended 3 capsules per day for the full clinical dose. NutraBio’s commitment to transparency means no hidden ingredients, no proprietary blends, and exact amounts of everything on the label.
The formula is kosher, halal, and gluten-free, making it accessible for athletes with various dietary requirements. Every lot number can be traced back to testing documentation showing exactly what’s in the product. NutraBio has been in business since 1996 and was one of the first companies to implement full label disclosure in the supplement industry, setting standards others now follow.
Pros:
- Industry-leading third-party testing protocols
- 100% label transparency with no proprietary blends
- Made in FDA-standard cGMP facility
- Kosher, halal, and gluten-free certified
- 25+ years of company reputation
Cons:
- Slightly higher price than budget options
- Only available in capsule form
Best for: Athletes who prioritize verified purity, complete transparency, and quality assurance in their supplements.
7. Ursolic Acid + HMB Formula – Best for Protein Synthesis
Why it stands out: This innovative formula combines HMB with ursolic acid, leucine, and Velositol (MyoVera) to maximize protein synthesis through multiple independent pathways. Rather than relying on HMB alone, it creates a comprehensive muscle-building environment by targeting several anabolic mechanisms simultaneously.
The unflavored powder provides 30 servings with a scientifically-designed multi-ingredient approach to muscle growth and recovery. Ursolic acid, found naturally in apple peels and herbs, has been shown in research to activate the same muscle-building pathways as HMB while also supporting fat loss and improving body composition. The compound may increase muscle mass and brown fat while decreasing white fat and blood glucose levels.
Velositol is a patented chromium-protein complex that research shows can double the muscle protein synthesis response when combined with protein intake. By including leucine alongside its metabolite HMB, the formula provides both the trigger for protein synthesis (leucine) and the protection against breakdown (HMB). This comprehensive approach targets recovery from multiple angles, making it ideal for athletes engaged in intensive training programs.
Pros:
- Multi-pathway approach to protein synthesis
- Ursolic acid adds fat loss benefits
- Velositol doubles muscle protein synthesis response
- Unflavored powder mixes easily with any beverage
- Vegetarian, non-GMO, and gluten-free
Cons:
- More complex formula than pure HMB products
- Powder format requires mixing
- Higher price point than basic HMB
Best for: Advanced athletes and bodybuilders looking for a comprehensive protein synthesis and muscle recovery formula that goes beyond basic HMB.
8. Peak Performance Advanced HMB – Best for Beginners
Why it stands out: This straightforward formula delivers pure calcium HMB without complex ingredient stacks, making it ideal for those new to HMB supplementation who want to assess the ingredient’s effects independently before committing to combination products or higher-priced options.
Each serving provides 1g of pure calcium beta-hydroxy beta-methylbutyrate monohydrate with minimal additional ingredients. The simple formula contains just HMB and necessary capsule components, allowing you to evaluate HMB’s benefits for your body without other variables affecting your assessment. This makes it easier to determine whether HMB works for you before potentially moving to more expensive combination products.
The 30-serving bottle is appropriately sized for a one-month trial run at the clinical 3g daily dose (3 servings per day). The clean ingredient profile is suitable for those with sensitivities who need to avoid complex formulas. Peak Performance focuses on delivering quality basics without unnecessary additives or marketing-driven ingredient additions.
Pros:
- Pure, simple formula isolates HMB’s effects
- Ideal starting point for HMB beginners
- Affordable entry price for trial
- Clean ingredient profile
- No unnecessary additives
Cons:
- Smaller bottle size than some competitors
- Basic formula without synergistic ingredients
- May need to upgrade for enhanced effects
Best for: First-time HMB users who want to test the ingredient’s effects on their recovery and muscle maintenance before investing in premium combination products.
9. Zaigon HMB for Women – Best for Women
Why it stands out: This comprehensive formula combines HMB with nutrients specifically beneficial for women’s health and fitness, including Vitamin D3 K2 for bone density, collagen for skin and joints, and ashwagandha for stress support. It addresses the unique needs of active women in a single daily supplement.
The 180-capsule bottle provides 60 servings of a multi-nutrient formula designed with women’s physiology in mind. Beyond HMB for muscle support and preservation, it includes magnesium for muscle function and recovery, omega-3 fatty acids for inflammation management, biotin for hair and nail health, hyaluronic acid for joint lubrication and skin hydration, astaxanthin for antioxidant protection, and calcium for bone support.
This all-in-one approach addresses muscle maintenance alongside bone health, skin support, and overall wellness concerns that are particularly relevant for active women. The formula is especially valuable for women over 30 who want to consolidate their supplement routine while getting comprehensive support for both fitness goals and general health. The combination of HMB with vitamin D3 and calcium is particularly well-researched for maintaining muscle mass and bone density.
Pros:
- Comprehensive women’s health formula
- Includes bone health nutrients (D3, K2, Calcium)
- Skin, hair, and beauty benefits included
- Reduces total supplement count
- Addresses muscle and wellness together
Cons:
- Lower HMB dose than dedicated products
- May overlap with other supplements you already take
- Not suitable if you only want pure HMB
Best for: Active women who want muscle support combined with comprehensive wellness benefits in one convenient daily product.
10. HMB Capsules 2000mg – Best Budget Option
Why it stands out: At 2g of HMB per serving, this product gets you closer to the clinical 3g dose with fewer capsules than competitors offering 500mg or 1g per serving. The vegan formula offers solid quality at an entry-level price point, making effective HMB supplementation accessible.
Each serving delivers 2g of calcium beta-hydroxy beta-methylbutyrate monohydrate, meaning you only need 1.5 servings (approximately 3-4 capsules) to hit the research-backed 3g daily dose. Compare this to products requiring 6-9 smaller capsules daily. The 120-capsule bottle provides 40 servings at the standard serving size, or roughly a month’s supply when taking the full clinical dose.
The vegan, non-GMO, gluten-free formula keeps things clean and accessible for those with dietary restrictions or ethical concerns about animal-derived gelatin capsules. It’s manufactured in the USA following good manufacturing practices. While from a lesser-known brand, the straightforward formula and higher per-serving dose make it an attractive option for budget-conscious users who prioritize getting adequate HMB without overspending.
Pros:
- Higher per-serving dose reduces daily pill count
- Vegan and allergen-friendly formulation
- Affordable price point for quality HMB
- Made in USA with GMP practices
- Non-GMO certified
Cons:
- Lesser-known brand without extensive track record
- Limited customer reviews available
- Basic formula without added benefits
Best for: Budget-conscious users who want a higher-dose HMB option with fewer daily capsules and clean, vegan ingredients.
What is HMB and Who Should Take It?
HMB (beta-hydroxy beta-methylbutyrate) is a metabolite that your body produces naturally when it breaks down leucine, an essential branched-chain amino acid. While leucine itself triggers muscle protein synthesis through the mTOR pathway, HMB’s primary role is preventing muscle protein breakdown by inhibiting the ubiquitin-proteasome proteolytic pathway, a key driver of muscle catabolism. Your body produces only small amounts of HMB naturally, typically around 0.2-0.4g daily from dietary leucine, which is why supplementation can provide additional benefits.
Athletes, bodybuilders, and anyone engaged in resistance training can benefit from HMB supplementation. Research published in the Journal of Applied Research demonstrated that HMB increases muscle mass by stimulating protein synthesis and decreasing breakdown after hard workouts. With less catabolic muscle damage to repair, your body maintains an anabolic state longer, allowing for more muscle growth. HMB is particularly valuable during cutting phases when calorie deficits can accelerate muscle loss, for older adults experiencing age-related muscle decline (sarcopenia), during periods of intense training that cause significant muscle damage, and for anyone recovering from injury or extended bed rest.
Studies conducted at Iowa State University, where HMB research originated, found that subjects taking 3g of HMB daily for four weeks built more muscle and lost more body fat than those training without supplementation. Research suggests HMB is most effective for those newer to training or returning after a break, though trained athletes also see recovery benefits. The supplement may also have cognitive benefits, with recent research suggesting HMB might help protect memory and learning by reducing plaque formation in the brain.
How to Choose the Right HMB Supplement
Key Ingredients to Look For
The standard research-backed dose is 3g of HMB daily, typically split into 1g doses taken three times throughout the day with meals. This dosing protocol, established through numerous clinical trials, maintains steady HMB blood levels and maximizes anti-catabolic effects. Look for products that make reaching this dose practical without excessive pill counts.
HMB comes in two main forms: calcium HMB (calcium beta-hydroxy beta-methylbutyrate monohydrate) and HMB free acid (BetaTOR). Free acid versions absorb approximately 97% better and reach peak blood levels in about 30 minutes compared to 2-3 hours for calcium HMB, making them ideal for pre-workout timing when you want rapid effects. Calcium HMB works well for general daily supplementation, costs less, and has decades of research supporting its effectiveness.
Some formulas combine HMB with creatine monohydrate, which research shows produces synergistic effects for strength and muscle gains. One study found that participants taking both 3g HMB and varying doses of creatine experienced significantly improved strength, increased muscle growth, and reduced body fat compared to either supplement alone. Look also for products that include vitamin D3, as research in older adults shows enhanced results when HMB is paired with adequate vitamin D status. BioPerine (black pepper extract) can enhance absorption of various nutrients including HMB.
Forms Compared
Capsules offer convenience and precise dosing but may require taking multiple pills (often 6-9 daily) to reach effective doses. They’re shelf-stable, travel-friendly, and eliminate any taste concerns. Powders provide flexibility for those who want to add HMB to shakes or pre-workouts, often cost less per serving, and allow for customized dosing. However, calcium HMB powder has a slightly bitter, salty taste that some find unpleasant. Liquid softgels, used primarily for free acid HMB, offer the fastest absorption and easiest swallowing but typically come at a premium price and require refrigeration for optimal shelf life.
What to Avoid
Steer clear of proprietary blends that don’t disclose exact HMB amounts, as you can’t verify you’re getting an effective dose. Avoid products with excessive fillers, artificial colors, or unnecessary additives. Be wary of unrealistic marketing claims about rapid muscle gains, as HMB’s benefits are modest but well-documented. Skip products from brands without third-party testing or GMP (Good Manufacturing Practices) certification, as quality can vary significantly among supplement manufacturers. Also avoid HMB products that provide less than 2g per serving, as you’ll need to take excessive quantities to reach the clinical dose.
Side Effects and Precautions
HMB has an excellent safety profile with few reported side effects across nine separate clinical studies examining its use in men, women, children, and the elderly. The most common issues are mild gastrointestinal symptoms, including stomach discomfort, nausea, or diarrhea, particularly when taking large doses on an empty stomach. Taking HMB with protein-containing meals typically resolves digestive issues. Rare reports include constipation, headaches, or skin itching, though these effects are uncommon.
Research has shown HMB to be safe for long-term use, with studies demonstrating no adverse effects on blood pressure, cholesterol, liver function, or kidney function at doses up to 6g daily for up to one year of continuous supplementation. In fact, some studies have noted positive effects on total and LDL cholesterol levels. HMB does not affect hormone levels or cause the side effects associated with anabolic compounds.
Pregnant or nursing women should consult a healthcare provider before supplementing with HMB, as research in these populations is limited. Those taking medications, particularly for blood sugar management or cholesterol control, should discuss HMB with their doctor as potential interactions exist. Individuals with kidney or liver conditions should seek medical guidance before use. HMB supplementation is generally not recommended for those under 18 years of age without healthcare provider supervision, as proper nutrition is more important than supplementation for developing athletes.
FAQs
How much HMB should I take daily?
Research consistently supports 3g (3,000mg) of HMB daily, ideally split into three 1g doses taken with meals. This dosing protocol maintains stable HMB levels in your blood throughout the day and maximizes the anti-catabolic effects.
When is the best time to take HMB?
Split your daily dose into three servings taken with breakfast, lunch, and dinner. On training days, take one dose 30-60 minutes before your workout. HMB free acid absorbs faster and works better for pre-workout timing, while calcium HMB is fine for general daily supplementation.
How long until I see results from HMB?
Most users notice improved recovery and reduced soreness within 2-4 weeks of consistent supplementation. Measurable changes in muscle mass and strength typically appear after 4-12 weeks when combined with resistance training. Results are most pronounced for those newer to training or returning after a break.
Can I stack HMB with creatine?
Yes, HMB and creatine work through different mechanisms and stack exceptionally well together. Research shows combining 3g HMB with 3-5g creatine monohydrate produces greater strength gains and muscle growth than either supplement alone. Many products combine both ingredients for this reason.
Does HMB cause water retention?
No, HMB does not cause water retention. Unlike creatine monohydrate, which pulls water into muscle cells, HMB works by reducing muscle protein breakdown without affecting fluid balance. This makes it popular during cutting phases when athletes want to avoid any unnecessary water weight.
Is HMB effective for older adults?
Yes, HMB shows particular promise for older adults experiencing age-related muscle loss (sarcopenia). Studies in elderly populations demonstrate improved lean mass, especially when HMB is combined with vitamin D3 supplementation and resistance exercise. It can help preserve muscle during periods of reduced activity or bed rest.
Final Verdict
For most users seeking comprehensive muscle support, Transparent Labs Creatine HMB offers the best combination of clinically dosed HMB with creatine monohydrate for synergistic muscle-building benefits. The multiple flavor options and third-party testing make it our top overall pick.
If budget is a primary concern, Nutricost HMB delivers solid quality at an unbeatable price per serving. For those wanting the most advanced absorption, MuscleTech Clear Muscle with its patented BetaTOR free acid HMB provides 97% better bioavailability than standard calcium HMB, though at a premium price point. Athletes new to HMB supplementation should consider Peak Performance Advanced HMB to assess the ingredient’s effects before investing in combination products.
