Vitamins, Minerals and Dietary Supplements

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HMB

What is HMB?

HMB is short for hydroxyl-beta-methylbultyrate. It is a derivative of leucine, an essential amino acid, and is also present in some foods.

Research suggests that HMB plays a role in the synthesis of proteins, including the protein used to build new muscle tissue. A study published in 1996 showed that weightlifters who took three grams of HMB per day showed greater gains in muscle mass and strength over a seven-week period compared to people who took no supplements. However, other studies have shown that HMB does not contribute to increased athletic performance or changes in body composition.

In addition to muscle tissue, evidence suggests that HMB can help contribute to the loss of body fat and control weight. Further studies need to be conducted to verify these results, however.

How much HMB should I take?

The amount of HMB to be taken depends on the condition being treated. Most studies that have examined the effectiveness of HMB have used doses of three grams per day, usually in combination with exercise. Other studies have used weight-specific doses of HMB, in the amount of 17 milligrams per pound of body weight per day.

What forms of HMB are available?

Small amounts of HMB are present in some foods, particularly alfalfa and catfish. HMB is also produced in the body as a derivative of the amino acid leucine. In addition, HMB supplements are available at many health food stores, usually as capsules or tablets.

What can happen if I take too much HMB? Are there any interactions I should be aware of? What precautions should I take?

As of this writing, there are no known side-effects associated with HMB, nor are there any well-known drug interactions. As always, make sure to consult with a licensed health care provider before taking HMB or any other herbal remedy or dietary supplement.

References


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