HMB (β-Hydroxy-β-methylbutyrate)

Tier 2 — promising · Sarcopenia · Muscle preservation

Helps preserve lean muscle mass, especially as you age. Systematic reviews (Wu 2015, Phillips 2022, Prado 2023) generally find modest but consistent benefits for preserving lean mass and reducing muscle loss in older adults and during bed rest or illness, with effect sizes smaller than whey + leucine. Evidence is strongest in older adults and recovery from illness. Works best combined with resistance exercise. Allow at least 12 weeks.

Dose: 3 g/day (1 g × 3 with meals); allow ≥12 weeks alongside resistance exercise