Through a meta-analysis of 21 randomized controlled trials (RCTs), researchers from the China National Center for Food Safety Risk Assessment and other institutions in China reported on the effects of HMB on muscle parameters that may decline due to aging, potentially leading to sarcopenia.
“We recommend to implement supplementation at a dosage of 3 g for a duration exceeding 12 weeks to achieve optimal benefits,” they wrote in the journal Frontiers in Nutrition.
HMB effects on muscles
Middle-aged people can lose an average of 3% of their muscle strength and 1% of their muscle mass per year. This means that by age 60, muscle loss is around 30%, and by age 80, it is 50%.
As people age, the body’s resistance to normal growth signals increases, and catabolism rises, while anabolism slows down, leading to sarcopenia.
The prevalence of sarcopenia has been reported at 20% in those aged 65 and over, reaching 50% to 60% at 80 years.
HMB is a molecule derived from the metabolism of the amino acid leucine. By inhibiting protein degradation pathways, it is a key regulator of muscle protein synthesis. HMB also has anti-inflammatory and antioxidant effects, which can help counteract muscle degradation.
The supplement is used to support strength, power, and recovery during exercise. Growing evidence suggests that it is beneficial for aging populations at risk of sarcopenia, those experiencing physical stress, and individuals who are immobilized for prolonged periods.
Study details
The 21 randomized controlled trials (RCTs) included in the analysis involved 1,935 participants over the age of 50 who consumed HMB-containing supplements for at least six weeks.
Outcome measures included appendicular skeletal muscle mass (ASMM), lean mass (LM), handgrip strength, a 5-time chair stand test, gait speed and a 6-minute walk test (6MWT).
Findings showed improvements in muscle mass, strength and physical function in the supplemented groups.
“Subgroup analysis revealed that the effect of a dosage of 3 g/d had significant improvement, and the effect of supplementation duration lasting > 12 weeks had significant improvement, and a dosage of 3g/day for more than 12 weeks was recommended,” the researchers wrote.
However, they noted that HMB’s potential effects on the liver and hormones, as well as possible gastrointestinal issues resulting from supplementation, still need to be evaluated.
TSI on HMB
Commenting independently on the results of the meta-analysis, Shawn Baier, group vice president of business development TSI Group, told NutraIngredients that this latest research continues to highlight HMB as a cornerstone nutrient for healthy aging.
The company markets its myHMB ingredient line for muscle health and recovery, across sports nutrition, weight management and healthy aging categories.
“HMB supplementation not only helps maintain muscle mass and strength but also supports physical function in adults over 50, even in those who may not be able to exercise regularly,” he said.
“As we look to the future, I believe HMB will become an essential tool, alongside exercise and balanced nutrition, for helping older adults stay active, resilient, and engaged in life. The science is clear: HMB is not just for athletes; it’s a practical, evidence-based solution for anyone seeking to age well.”
Regarding safety profile, he noted that decades of clinical and real-world use have shown HMB to be remarkably well-tolerated, with studies reporting no significant adverse effects even at higher-than-recommended dosages.
Source: Frontiers in Nutrition. doi: 10.3389/fnut.2025.1522287. “Effects of oral supplementation of β -hydroxy-β -methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis”. Authors: N. Li et al.