That means some supplement products may not contain what the label says.
There is also interest in using HMB in people 65 and older.
Research shows that HMB may prevent muscle wasting, a typical part ofaging.
Other uses of HMB are not supported by scientific evidence.
However, HMB may not be effective for everyone.
A different review found that HMB is most useful for those who partake in intense strength exercises.
This may be due to HMB’s ability to suppressproteolysis(protein degradation) and increase protein synthesis.
However, HMB may be less effective in strength-trained athletes who have adapted to their exercises.
Researchers from another review could not find a correlation between HMB supplementation and significant increases in muscle strength.
However, the review only looked at studies of adults between 18 and 45 years old.
Regardless, research should continue on HMB and its role in muscle strength.
Muscle damage is a common occurrence of various types of exercise.
In one small study, 42 highly trained males were randomized to supplement with either a placebo or HMB.
The study took place over 12 weeks, during which time the participants practiced intensive combat sports.
Aerobic Endurance
Some evidence supports the use of HMB for better endurance.
Although, research results on this topic are mixed.
But other studies included in the review found no benefits to using HMB for endurance.
If HMB does enhance endurance, it may do so by improving how energy is utilized during exercise.
A small study performed on rowers found that HMB was superior to placebo in increasingaerobic capacity.
The study took place during 12 weeks of rowing training.
Rowers who used HMB were also found to have less fat mass at the end of the study.
HMB may also improve endurance in older adults.
Throughout the study, the women completed various physical tests, including handgrip strength and endurance.
It was concluded that supplementing with HMB significantly improved handgrip endurance compared to a placebo.
Some research suggests that HMB supplementation may improve these and other aspects of aging.
These improvements in strength may reduce the risk offalls, fractures, and muscle-related disorders.
HMB may also help prevent severe muscle loss that may occur with bed rest.
There is also interest in using HMB to preserve cognitive function and bone health in older adults.
Combining HMB supplementation with resistance training is believed to improve outcomes for older adults even more.
However, according to one review, research has yet to prove this theory.
As with other uses of HMB, more research is warranted.
What Are the Side Effects of HMB?
Using supplements like HMB comes with a risk of side effects.
HMB is considered safe for most people, and few side effects have been reported in the literature.
There is some concern that HMB supplementation may lead to a protein imbalance.
In theory, such an imbalance may cause other tissues not to get the amino acids they need.
However, such effects have not been proven.
Despite its apparent safety profile, HMB may cause side effects in some people.
Precautions
HMB is considered safe for most people to use, but some should take precautions.
At this time, there isn’t strong evidence supporting the use of HMB duringpregnancyorbreastfeeding.
If pregnant or breastfeeding, talk with a healthcare provider before using HMB.
It may be best to avoid it altogether.
A healthcare provider can help you determine if HMB is safe for you.
Dosage: How Much HMB Should I Take?
HMBdosagecan vary and may depend on your age, reason for use, and other factors.
For muscle mass and function, many manufacturers recommend a dose of 3 g of HMB per day.
There is inconsistent information regarding how long you should use HMB.
What Happens If I Take Too Much HMB?
You may be more likely to experience side effects if you take too much HMB.
Regardless, it’s important to use HMB only as directed.
Just because side effects and adverse events are minimal for HMB does not mean they’re not possible.
It’s vital that you always follow HMB dosage guidelines and never take more than you should.
Interactions
Some supplements interact negatively with certain medications, supplements, herbs, or foods.
This may lead to a supplement or medication not working properly.
There are no documented interactions for HMB.
However, interactions may still exist.
More research is needed on HMB to determine if it interacts with anything.
It’s important that supplements never get overly hot or cold.
You do not need to store HMB in the refrigerator.
Store HMB supplements in their original packaging, making sure the container is air-tight.
And discard HMB once it reaches its expiration date, which is typically listed on the bottle or packaging.
Supplements may lose their potency once they expire.
Similar Supplements
Other supplements may work similarly to HMB.
Talk with a healthcare provider about which supplement is best for you.
Sources of HMB & What to Look For
HMB can be found in both foods and supplements.
Some people choose to use HMB supplements for their potential benefits.
A healthcare provider may also recommend HMB supplements for various reasons.
Food Sources of HMB
you’re free to obtain HMB from a few foods.
Your body can also make HMB from leucine, which can also be found in foods.
Foods like grapefruit, alfalfa, and catfish are said to contain HMB.
However, these foods may only contain very small amounts of HMB.
Leucine is a part of most proteins and is more easily found in foods than HMB.
Leucine is present in animal products in higher amounts than plant-based foods.
you might find leucine in:
HMB is produced by the body when leucine is broken down.
You may be able to increase HMB by eating more foods that contain leucine.
For the most part, HMB supplements are naturallygluten-freeandvegan.
Some products may also be organic.
It’s important to note that HMB capsules made fromgelatinare not vegan.
These agencies (and others) review supplement labels for accuracy and confirm that no contaminants are present.
Is HMB a steroid?
HMB is not a steroid.
It is also not considered a performance-enhancing drug.
Instead, HMB is a naturally produced substance that may act as an ergogenic aid.
Ergogenic aids are substances, devices, or techniques that enhance athletic performance.
It is a by-product of leucine metabolism.
HMB shows some promise for these uses, but more research is warranted.
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