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Hydrosize

Also known as: HMB, β-Hydroxy-β-methylbutyrate, Beta-Hydroxy Beta-Methylbutyrate, β-Hydroxy-β-methylbutyrate (HMB)

Overview

β-Hydroxy-β-methylbutyrate (HMB) is a metabolite of the amino acid leucine, naturally produced in the body and available as a dietary supplement. It is primarily used to support muscle recovery, strength, and mass. HMB is known for its potential to influence muscle protein synthesis and reduce muscle damage. Research on HMB is moderate, with several systematic reviews and meta-analyses available. The quality of evidence varies, with some studies showing small but significant effects on muscle strength and mass, while others report mixed results. HMB is well-absorbed when taken orally and is generally considered safe with minimal side effects. It is available in powder or capsule form.

Benefits

HMB supplementation has been shown to improve muscle strength (SMD = 0.31; 95% CI: 0.12, 0.50; P = 0.001) and may increase skeletal muscle mass (SMD = 0.25; 95% CI: -0.00, 0.50; P = 0.05). Some evidence suggests HMB can enhance physical performance, such as gait speed in sarcopenic patients. Beneficial effects are noted in clinical conditions characterized by muscle wasting and in sarcopenic patients. Effect sizes are generally small, indicating modest clinical significance. The time course for benefits can vary depending on the specific outcome and population.

How it works

HMB influences muscle protein synthesis and degradation, potentially reducing muscle damage. It interacts with the muscular system by promoting protein synthesis and inhibiting proteolysis. HMB may act by modulating the mTOR pathway, which is crucial for protein synthesis. HMB is well absorbed when taken orally, with high bioavailability, allowing it to effectively reach muscle tissues and exert its effects on protein metabolism.

Side effects

HMB is generally considered safe with minimal side effects. Rarely reported side effects are documented in studies. No significant drug interactions have been reported. There are no well-established contraindications. Caution is advised in pregnancy and lactation due to limited data. Most studies do not identify significant adverse effects, indicating a favorable safety profile for most individuals when taken at recommended dosages.

Dosage

The minimum effective dose of HMB is typically 1-2 grams per day. Optimal dosage ranges are 2-3 grams per day for muscle support. The maximum safe dose is not well-defined, but doses above 3 grams are not commonly recommended. It is often taken before and after exercise. HMB is available in powder or capsule form. Absorption is not significantly affected by food intake. No required cofactors have been established.

FAQs

How should I use HMB for best results?

HMB is often used in conjunction with exercise for enhanced muscle recovery. Best taken before and after exercise for optimal recovery benefits. It is not a substitute for proper nutrition and exercise.

Is HMB safe to use?

HMB is generally safe, but consult a healthcare provider before use. There are no well-established contraindications, but caution is advised in pregnancy and lactation due to limited data.

What results can I expect from taking HMB?

HMB may improve muscle strength and recovery. Effect sizes are generally small, indicating modest clinical significance. It is not a substitute for proper nutrition and exercise.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/30982854/ – This meta-analysis of 2137 patients found that HMB supplementation may increase skeletal muscle mass and improve muscle strength. However, the study notes small effect sizes and moderate quality due to heterogeneity among studies, suggesting that while HMB may offer benefits, its impact can vary.
https://pubmed.ncbi.nlm.nih.gov/39360288/ – This systematic review and meta-analysis found that exercise with HMB supplementation increased gait speed in sarcopenic patients. The study acknowledges limited data on muscle mass changes and moderate quality due to variability in study designs, indicating that HMB may be beneficial for physical performance in specific populations.
https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.13030 – This umbrella review provides a high-level overview of existing systematic reviews and found mixed evidence for HMB's effect on muscle mass and strength. The review highlights variability in study outcomes, suggesting that the effectiveness of HMB may depend on various factors.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1451282/full – This research article provides insights into the effects of HMB on muscle health and performance. Further details can be found by accessing the full article at the provided URL.
https://www.michelman.com/solutions/hydrosize/hydrosize-r-u2023/ – This URL appears to be related to a commercial product named 'Hydrosize' by Michelman, potentially used in industrial applications. It does not seem directly relevant to the supplement HMB or its effects on muscle health and performance.