2.5/5
Weak
evidence
Body composition evidence brief
HMB
May help in some older, clinical, or high-stress contexts, but reliable extra strength or lean-mass gains are not shown in young healthy lifters.
Headline Finding
Young-adult meta-analysis is not compelling; stronger signals appear in older, clinical, or high-stress contexts.
Dose Context
Common protocols use about 3 g/day, but the practical case depends heavily on age, training status, diet, and study context.
Important Caveat
This is not a creatine-like default; evidence in young resistance-trained users is too inconsistent for broad use.
Source Drawer
Linked Research
- Position stand ISSN HMB position stand
- Meta-analysis Young adults meta-analysis
- Meta-analysis Clinical/ageing umbrella review
- Meta-analysis Endurance performance meta-analysis
- Meta-analysis Older adults meta-analysis
- Systematic review Older adults systematic review
- Systematic review Randomized trials systematic review
- Review Exercise/body composition review
How To Read This Rating
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
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