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HMB free acid

Muscle · Rapid absorption · Athletic

Tier 2 — Promising

What it is

The free acid form of HMB absorbs about twice as fast as the calcium salt form and reaches higher peak blood levels. A 2024 trial found 3 g free acid HMB taken 30 minutes before training significantly reduced muscle damage markers compared to placebo. Most useful for athletes in heavy training phases or people returning from injury. More expensive than HMB calcium. The faster absorption makes timing around workouts more effective.

Efficacy

3/5

Safety

4/5

Research

2/5

Onset

4/5

Cost

2/5

Drug-int.

4/5

Dose

1 g × 3 daily (one dose 30 min pre-exercise); faster absorption than HMB calcium form

Time of day & tips

Take one dose 30 min before exercise. Other doses with meals. Faster absorption than calcium HMB — timing around training matters more with the free acid form.

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