62
SCORE
HMB + Creatine stack
Muscle · Sarcopenia combo
Tier 2 — Promising
What it is
Combines two supplements with independent evidence for preserving muscle mass in older adults. Creatine is one of the best-studied supplements for strength and HMB helps prevent muscle breakdown. No trials have tested whether the combination provides extra benefit beyond either supplement alone. Both are individually very safe with excellent track records.
Efficacy
2/5
Safety
5/5
Research
2/5
Onset
3/5
Cost
3/5
Drug-int.
5/5
Dose
3 g HMB + 5 g creatine monohydrate daily; combination not specifically validated in trials
Time of day & tips
Take creatine with water at any time. HMB can be split into 3 doses throughout the day. Both can be taken with food or without.
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