1000 mg · gluten-free · 120 caps
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Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine. It is produced in the body when leucine is oxidised, and it plays a key role in regulating muscle protein turnover — stimulating synthesis and inhibiting breakdown.
HMB activates the mTOR pathway to stimulate muscle protein synthesis while simultaneously inhibiting ubiquitin-proteasome-mediated protein breakdown. It also stabilises muscle cell membranes against exercise-induced damage and may enhance satellite cell activation for muscle regeneration.
Athletes in cutting phases, older adults experiencing sarcopenia, individuals recovering from surgery or prolonged bed rest, and anyone seeking to preserve lean mass during caloric restriction or high-volume training.
Pregnant or breastfeeding women; people with severe kidney disease; those on immunosuppressants without medical supervision. Side effects: Very well tolerated; occasional mild GI upset or nausea at high doses. No serious adverse effects reported in clinical trials up to 6 g/day for 1 month.
A plain-English read of the literature behind this supplement. Not a clinical recommendation.
Key citations: PMC12003145 (meta-analysis of 21 RCTs in 1,935 adults >50 — muscle mass, strength and physical function), PMC12326741 (meta-analysis of 11 RCTs in 575 surgical patients — reduced LOS and complications)
SacredBod's longer take on HMB Free Acid — context the structured blocks above don't capture.
Beta-hydroxy-beta-methylbutyrate (HMB) is a natural metabolite of the branched-chain amino acid leucine. When you consume protein — particularly leucine-rich sources like whey, eggs or meat — approximately 5% of the leucine is converted to HMB in the body. While this endogenous production is modest (roughly 0.2–0.4 g/day from a typical diet), supplemental HMB provides pharmacological doses that directly influence muscle protein balance. It is available primarily as calcium HMB (CaHMB) or free acid HMB — the latter absorbs faster and is often used in pre-workout contexts.
HMB exerts its muscle-preserving effects through three primary mechanisms: (1) mTOR activation — it stimulates the mammalian target of rapamycin pathway, increasing muscle protein synthesis, (2) proteasome inhibition — it suppresses the ubiquitin-proteasome system that breaks down muscle protein, and (3) membrane stabilisation — it protects muscle cell membranes from damage caused by intense exercise or catabolic stress. Additionally, HMB may activate satellite cells (muscle stem cells) to promote regeneration. A 2025 meta-analysis of 21 RCTs involving 1,935 participants over age 50 found that HMB supplementation significantly increased appendicular skeletal muscle mass (+1.56 kg), lean mass (+0.28 kg), handgrip strength (+0.54 kg) and gait speed (+0.06 m/s). The optimal protocol was 3 g/day for >12 weeks.
HMB is ideal for athletes in cutting phases who want to preserve muscle while losing fat, older adults combating age-related sarcopenia, surgical patients recovering from procedures that cause muscle wasting, and endurance athletes during high-volume training blocks. It is particularly valuable when dietary protein intake is suboptimal or when training stress is exceptionally high.
HMB is one of the safest muscle supplements in the literature. No serious adverse events have been reported at standard doses. Mild GI upset may occur in sensitive individuals. Theoretical caution with immunosuppressants exists due to HMB’s immunomodulatory effects.
HMB is a relatively new but growing category on Amazon.in. HealthyHey Sports (₹1,600 for 120 capsules), NutriJa (₹988 for 120 capsules) and generic brands dominate the market. It is not a scheduled drug in India and is classified as a dietary supplement. There is no direct Ayurvedic equivalent, though Ashwagandha (Withania somnifera) and Shatavari (Asparagus racemosus) are traditional Indian anabolic/rejuvenative herbs with complementary muscle-supportive properties. Indian athletes often stack HMB with creatine and whey protein for a complete muscle-preservation protocol.
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