Check a label

Ingredient

HMB

Research dose

38 mg/kg/day

Moderate HMB works through daily use over weeks: it builds up in the body. A lower daily amount still builds up, just more slowly. The amount scales with bodyweight; product pages use 75 kg unless you change it.

The ISSN position stand: 38 mg per kg of bodyweight a day (about 2.9 g at 75 kg), most effective taken for 2 weeks before hard exercise and close to the workout.

Sources

  1. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15:38.

    Supports the research dose. Where: HMB section: "supplementing with 1.5 to 3 g/day of calcium HMB during resistance training can increase muscle mass". Read the source, checked 9 Oct 2026.

  2. Wilson JM, Fitschen PJ, Campbell B, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). J Int Soc Sports Nutr. 2013;10:6.

    Supports the research dose. Where: Abstract, point 4: "Thirty-eight mg·kg·BM-1 daily of HMB has been demonstrated to enhance skeletal muscle hypertrophy, strength, and power". Read the source, checked 9 Oct 2026.

HMB supplements we've checked

10 HMB supplements, each judged on how much a day its label's own directions give. See them all, ranked.