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Tier-BPublic-ready6/13/2026

HMB

Exercise performance and recovery is the main area connected here, and any felt benefit should be read together with the human evidence base.

Representative tier calculated from paper evidence that passed the collection audit.

Papers analyzed
20
Caution signal
Low
Representative score
72.2
Exercise performance and recoveryOther measured outcomesGlucose and metabolic health markers

Main benefit evidence

The representative ingredient tier is calculated from these target-level evidence groups.

Exercise performance and recovery
10 studiesTier-S
Exercise performance and recovery
Fairly consistent positive signal in studiesFelt benefit focusSupplement context
Potential benefit studied in Exercise performance and recovery.
Open metrics
>
Exercise performance and recovery
No direct rate reported. Read direction and evidence strength together.
Evidence score
85.0
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Other research signals
2 studiesTier-C
Other measured outcomes
Some positive signal observedFelt benefit focusSupplement context
Potential benefit studied in Other research signals.
Open metrics
>
Other measured outcomes
No direct rate reported. Read direction and evidence strength together.
Evidence score
44.3
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Glucose and metabolic health
2 studiesTier-C
Glucose and metabolic health markers
Some positive signal observedResearch marker focusSupplement context
This card is closer to a measured biomarker or lab outcome than a directly felt user benefit.
Closer to a research marker than a directly felt benefit.
Open metrics
>
Glucose and metabolic markers
No direct rate reported. Read direction and evidence strength together.
Evidence score
44.3
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Bone and joint health
1 studiesTier-C
Bone, joint, and mobility
Some positive signal observedFelt benefit focusSupplement context
Potential benefit studied in Bone and joint health.
Open metrics
>
Bone, joint, and mobility
No direct rate reported. Read direction and evidence strength together.
Evidence score
40.5
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Nutrient status
1 studiesTier-C
Nutrient status markers
Some positive signal observedResearch marker focusSupplement context
This card is closer to a measured biomarker or lab outcome than a directly felt user benefit.
Closer to a research marker than a directly felt benefit.
Open metrics
>
Nutrient status and deficiency markers
No direct rate reported. Read direction and evidence strength together.
Evidence score
40.5
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Condition-specific evidence
1 studiesTier-C
Condition-specific health context in a specific context
Some positive signal observedResearch marker focusSupplement context
This result was studied for Condition-specific health context in a narrower population or condition-specific context. It should not be generalized as an everyday supplement effect.
Closer to a research marker than a directly felt benefit.
Open metrics
>
Condition-specific health context
No direct rate reported. Read direction and evidence strength together.
Evidence score
19.2
Score reflects signal strength. Tier also considers paper count, repetition, and study context.

Recent research

Updated This Month10 new papers

10 new papers were added in this period. No new risk signal was identified.

What's new

10 new papers were added.No new risk signal was identified.

Most notable recent finding

This is the most meaningful new study in the latest update.
review
Why it mattersIt ranked highest among the newly collected papers for this ingredient in the latest update.
View paper

Study dosage range (reference only)

Lower dose
1.5
g/day
Higher dose
3
g/day
Dosages used in research papers, shown as reference context.
Not personal dosing instructions, recommendations, or safety limits.

Key cautions to review

Standalone side-effect signals and combination cautions are listed separately.

Caution index
0.0
Caution band: Low
Caution signals
0
Side effects + combos + curated rules
Key precautions
No combination caution signal is clear enough to show right now. This does not guarantee safety.
1 combo signals and 0 added-signal combos shown below.
Standalone side effects, combination cautions, and positive combos are separated below.

Combinations studied together

The group showed a positive signal, but individual contributions are hard to isolate. Not a stack recommendation.

+CreatineCombined supplementation of HMB and Creatine monohydrate showed a synergistic effect on aerobic power at W8, W4, and WAT compared to the sum of effects from single supplements.

Evidence summaries

Paper IDs and full lists are private. Only study types and summaries are shown.

Key Evidence #1
Public scholarly dataCitation signal: 56
review

Results showed that HMB supplementation in addition to physical exercise has no or fairly low impact in improving body composition, muscle strength, or physical performance in adults aged 50 to 80 years, compared to exercise alone.

Key Evidence #2
Public scholarly dataCitation signal: 177
observational

IF, in the form of TRF, did not attenuate RT adaptations in resistance-trained females and similar FFM accretion, skeletal muscle hypertrophy, and muscular performance improvements can be achieved with dramatically different feeding programs that contain simil

Key Evidence #3
Public scholarly dataCitation signal: 93
observational

HMB supplementation was associated with greater increases in muscle mass, muscle strength and anaerobic properties with no effect on aerobic capacity suggesting some advantage for its use in elite adolescent volleyball players during the initial phases of the

3 more summariesLimited representative sample by study type.
>
Public scholarly dataCitation signal: 61
observational

The results indicate that supplying HMB promotes advantageous changes in body composition and stimulates an increase in aerobic and anaerobic capacity in combat sports athletes.

Public scholarly dataCitation signal: 57
observational

[Abstract]: Abstract Beta-hydroxy-beta-methylbutyrate (HMB) has been used extensively as a dietary supplement for athletes and physically active people. HMB is a leucine metabolite, which is one of three branched chain amino acids. HMB plays multiple roles in

Public scholarly dataCitation signal: 53
observational

A nutritional supplement containing 1.5 g of calcium HMB for 8 weeks in healthy elderly women had no significant effects on SPPB, but did significantly improve several muscle strength and physical performance parameters.

HMB
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