I’ve got a list of the five best HMB supplements for 2023 to help you find one that is right for you.
Our winner for the best HMB supplement goes to Creatine HMB by Transparent Labs.
It combines the proven strength-building effects of creatine with the enhanced muscle protein synthesis of HMB. It’s truly a two-in-one knockout punch for getting stronger and building muscle.
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Best Overall HMB Supplement
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Best HMB Supplement Capsules
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Best Bulk Order HMB Supplement
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4.5
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4.3
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4.3
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Pros:
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Pros:
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Pros:
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HMB:
1,500 mg
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HMB:
1,000 mg
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HMB:
1,000 mg
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Flavors:
Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Rasperry, Orange, Tropical Punch, Hawaiian Splash, Strawberry Lemonade, Unflavored
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Flavors:
n/a
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Flavors:
n/a
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Discount code:
LV10 = 10% off Transparent Labs
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Discount code:
n/a
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Discount code:
n/a
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- Combines HMB with creatine monohydrate
- Uses clinical dosages
- No artificial ingredients
- 3rd party tested for purity
- Volume discounts available
- Available in convenient capsules
- 3rd party tested for purity
- Excellent value
- Available as powder or capsule
Ready to grab your gains goals the year?
We can’t wait, let’s get into it!
Table of Contents
The Top 5 Recommended HMB Supplements
- Creatine HMB – Transparent Labs
- HMB Capsules – Double Wood Supplements
- HMB Powder – Bulk Supplements
- HMB Powder – Micro Ingredients
- HMB Capsules – Nutricost
Creatine HMB – Transparent Labs
Combining a clinical dosage of the tried and true creatine monohydrate with β-Hydroxy β-Methylbutyrate (aka HMB), Transparent Labs delivers a cutting edge supplement for bulking.
The best HMB supplement overall has to go to Creatine HMB by Transparent Labs. It is packed full of everything you need in a solid HMB supplement and comes in 10 fantastic flavors. There’s even an unflavored one for those that prefer to use it as a mix in their pre-workout.
This is a personal favorite of mine. The strawberry lemonade flavor is especially delicious.
Creatine HMB contains clinically dosed ingredients that can enhance your strength and muscle while decreasing fat. It’s also the most potent HMB supplement on our list.
The HMB is great but the added ingredients of Vitamin D, BioPerine, and creatine take this supplement to the top spot. Plus, the third-party testing makes this a trusted supplement, you know what you’re taking and where it comes from.
Key ingredients:
- β-Hydroxy β-Methylbutyrate (HMB) – 1,500 mg
- BioPerine® – 5 mg
- Creatine Monohydrate – 5,000 mg
- Vitamin D – 12.5 mcg
Pros:
- No artificial colorants
- 10 different flavors
- Third-party tested
- Includes creatine
Cons:
- Higher price
HMB Capsules – Double Wood Supplements
The best budget HMB supplement on our list goes to HMB Capsules by Double Wood Supplements. It is made in the US and tested by a third party—Vitagen Labs. So, you know you’re getting top-quality ingredients.
One bottle contains 120 capsules that you should take twice a day with one at each serving. It’s super convenient and easy to pop into your gym bag. It’s also free of gluten, GMOs, and soy.
If you prefer capsules to powders, then this would be a good choice for you. I’ve found the capsules to be easy to take and convenient.
Double Wood Supplements prides itself on remaining transparent with customers throughout the manufacturing process. The company publicizes its ingredient analysis, ensuring customers they’re getting what they pay for.
Key ingredients:
- β-Hydroxy β-Methylbutyrate (HMB) – 1,000 mg
- Gelatin
- Microcrystalline Cellulose
- Rice Flour
- Silicon Dioxide
Pros:
- Gluten-free
- Non-GMO
- Well priced
- Third-party tested
Cons:
- Not suitable for vegans/vegetarians
HMB Powder – Bulk Supplements
Ordering HMB from Bulk Supplements is a great choice if you're looking for the best possible deal.
- Excellent value
- Available as powder or capsule
HMB Powder by Bulk Supplements is the best bulk HMB supplement on our list. It is available in capsules or powder depending on what you prefer. But we’re focusing on the powder.
While this doesn’t have the advantage of flavoring, I found the price to be hard to beat.
It’s super easy to get large orders in. Plus, it is free of sugar, yeast, soy, dairy, and additives— third-party testing makes sure of it. You can get your HMB Powder by Bulk Supplements in five different sizes, meaning if you love it you can purchase the 1 kg option!
All Bulk Supplements are manufactured according to strict GMP Standards, ensuring you get the highest quality products, labeling, and packaging.
Key ingredients:
- β-Hydroxy β-Methylbutyrate (HMB) – 1850 mg
- Calcium: 155mg
Pros:
- Suitable for vegans
- Five different sizes
- Available in capsule and powder form
- Good for bulk orders
Cons:
- Only one flavor
HMB Powder – Micro Ingredients
Our first honorable mention goes to HMB Powder by Micro Ingredients. It contains 250mg of pure HMB powder.
It is certified free from artificial ingredients and it is totally vegan-friendly. It is also free from gluten, soy, nuts, and fillers. This is a great option if you want a pure HMB powder supplement to add to your pre-workout.
Plus, the package includes a scoop, making it super easy to get the correct dosage for every smoothie or shake.
Key ingredients:
- β-Hydroxy β-Methylbutyrate (HMB) – 1,000 mg
- Calcium: 140 mg
Pros:
- Gluten-free
- Suitable for vegans
- Non-GMO
- Pure HMB powder
Cons:
- No flavor options
- High price
HMB Capsules – Nutricost
Another honorable budget mention on our list goes to HMB Capsules by Nutricost. It comes in a 120-capsule bottle.
This HMB supplement is made in an FDA-registered facility and is free from gluten. Like many of the other amazing HMB supplements on our list, HMB Capsules are also non-GMO and third-party tested.
Nutricost is dedicated to using clean ingredients, giving customers all the information upfront with no funny business.
Key ingredients:
- β-Hydroxy β-Methylbutyrate (HMB) – 1,000 mg
- Calcium: 140 mg.
Pros:
- Non-GMO
- Budget-friendly
- Third-party tested
Cons:
- Not suitable for vegans
What to Look for When Buying the Best HMB Supplement
Dosage between 1-3 g
You can take a dosage of 1-3 g of HMB per day for optimal results. Most scientific studies use this dosage for nutritional benefit investigations and to determine the efficacy of HMB. Keeping things up to and below 3 g has very little chance of producing side effects.
Still, if you’re unsure, chat with your healthcare provider about what they would recommend.
Additionally, always follow the dosage as per the product’s label.
Ingredients
The most important thing when finding the best HMB supplement is to ensure that beta-hydroxy beta-methyl butyrate (HMB) is the number one ingredient.
Your supplement should only have HMB and if it does have other ingredients they should be for aiding how HMB works in the body, like calcium.
Stick with products that use organic or non-GMO ingredients for the cleanest supplement.
Consider if you want powder or capsules
This might seem a bit obvious but it’s an important part of your decision. Some of the products on our list come in both forms, so you need to pick one based on your personal preference.
Capsules are easier to take, you simply gulp them down with some water. But powder forms are perfect for adding to pre-workout or your daily smoothie, which is easier in terms of not having to lug a bottle of pills around.
Read reviews
Reviews are your best friend when choosing the best HMB supplement. It’s very easy for a company to toot its own horn. But customer reviews are where you’ll find real information on how the product is enjoyed (or not) by the average person or workout enthusiast.
Customers have nothing to gain or lose by being frank about how an HMB supplement works. So, in our book, that’s as good as gold if you want to get unbiased opinions about a product.
Transparency
Buying the best HMB supplement requires you to do your due diligence by finding products that are trustworthy and transparent.
You need to look at what the product information is telling you. If a brand doesn’t have a breakdown of what’s in the product or how much is in it, run the other way.
No reputable brand will ever release a product without ensuring that customers are kept up to date on what they’re taking. Your brand of supplements should strive for transparency, not avoid it.
Luckily all the brands on our list are very open about what the products contain and how they work.
Buy from a brand you trust
This is one of the most important things when it comes to buying any type of supplement. Once you find a brand you know you can trust, it makes your decision a lot easier. So, if you find a good brand that works for you, stick with it.
It should go without saying that you should only use a trusted and reputable brand for your supplement needs. We understand the temptation is there to get high doses or illicit ingredient supplements, but it’s not safe. These products have no regulatory standards and could be extremely dangerous to your health.
If you’re just getting into the workout game, PLEASE research the company first!
No artificial flavors or colorings
It’s best to go as natural as possible. If a product can be made without artificial sweeteners and colorings then why would you use one that has these ingredients?
Plus, anything artificial can impact the nutritional value of a supplement.
In the same breath, it’s best to use an HMB supplement that uses fewer ingredients. It makes it easier to understand what you’re taking. Also, you won’t have to sit Googling the ingredients to see if adding it to your supplement regimen is okay.
Vegan/vegetarian- if that is important to you
There’s nothing more disappointing than being sold on a product, only to find out it’s not suitable for your dietary needs. If you’re vegan or vegetarian keep an eye out for things like gelatin on the ingredients list. Luckily most of the products on our list of the best HMB supplements are vegan or vegetarian-friendly.
Proprietary blends
Like all things in life, not everything is a step forward. Keep an eye out for any dietary supplement that uses terms like “proprietary blends”. We hate these words. It’s basically a way for companies to get out of putting in the exact ingredients with the amounts.
We don’t recommend taking anything that doesn’t have a clear label with the exact ingredients along with the amounts.
Manufacturing facilities
All supplements should be made in a facility that can uphold good manufacturing practices (GMP). These are standards set out to ensure your products are produced safely.
GMP aims to ensure all products meet quality standards and that all the products are consistently made meeting this quality standard
So, supplements coming out of someone’s garage are just a big no. There is no way for someone to uphold these quality standards in that type of environment.
Always check your products, there should be an indication of the quality control measures taken. Alternatively, look on the website, all reputable products will have something to show consumers they uphold GMP.
HMB Benefits
Let’s look at some of the amazing benefits HMB supplements can offer:
HMB is an anti-catabolic
HMB is considered an anti-catabolic. This means it can help reduce muscle breakdown.
When you are physically active your body naturally breaks down muscle (catabolism) and increases muscle growth (anabolism). To build lean muscle mass your body needs more protein synthesis than protein breakdown.
Studies show that HMB works by reducing the proteins of muscle breakdown. This helps your body hold onto lean muscle mass while promoting muscle recovery.
May enhance protein synthesis in older adults
Muscle protein synthesis is when muscle cells build up new proteins. These proteins promote muscle growth and repair. The higher the protein synthesis, the quicker the repair and muscle growth.
Your body naturally goes through this process when you do resistant forms of exercise. However, it might not be enough. That’s where HMB supplements can genuinely help, especially for the elderly.
HMB enhances the protein synthesis in your body, meaning it makes more protein than is being broken down while exercising. So, your muscles are getting what they need to grow and repair faster.
Studies suggest that HMB supplements can increase this process quite significantly in older adults.
May increase lean muscle mass in older adults
Since your body has what it needs for muscle mass growth, taking HMB is more likely to improve your strength and resistance training.
Studies suggest that taking HMB supplements to maintain lean muscle mass and increase strength can make a difference. The most drastic results are seen in older adults and those new to the exercise game.
Additionally, studies also show that taking HMB supplements can increase your anaerobic power while you exercise. More power means you can lift and do more throughout your workout.
May improve recovery from intense exercise
We know that high-intensity training works very well for those looking to get lean. However, high-intensity exercise also means your body is working incredibly hard. So, it’s no surprise that you might be a bit sore and tired which takes time to recover.
The good news? Studies indicate that taking 1-2 g of HMB 30-60 minutes before this type of workout can help with muscle recovery afterwards. It reduces soreness, meaning you can get back to the gym quicker.
The same study saw that those taking HMB had reductions in lactate dehydrogenase and creatine kinase. Both of these can increase the chance of inflammation, decrease muscle function, and increase muscle pain and fatigue.
Additionally, HMB can increase your endurance performance because of its effect on muscle fatigue during exercise. So, not only can you train harder but you also recover more quickly. That sounds like a win-win to us.
Drawbacks of HMB supplementation
Most studies on the benefits of an HMB supplement show that the lean muscle mass increase is usually only seen in those that are not trained athletes yet. In other words, those that are first getting started on their gains journey.
This isn’t to say that there aren’t benefits for those already in peak condition. There just aren’t scientific studies to prove it yet.
It doesn’t mean you can’t benefit from taking an HMB supplement. Those same scientific studies show that there are genuine benefits. So, nothing is indicating that you couldn’t potentially have some great results in the gains and muscles recovery department.
You are the number one factor in determining whether a supplement will work for you. Everyone is different and what works great for one might not work for the next. Meaning, the only real way to know is to try it for yourself. Results are usually seen when taking HMB consistently for 4-6 weeks.
FAQ
When should I take HMB for muscle recovery?
It’s best to take HMB about 30-60 minutes before a workout, regardless of the form (powder or capsule).
Are there any side effects when taking an HMB supplement for muscle growth?
If you stick to the dosage guidelines the chances are very low. However, some may experience decreased appetite, interference with blood sugar control, or gastrointestinal issues.
Are HMB supplements safe for long-term use?
Absolutely, the best HMB supplements are perfectly safe for long-term use as long as you stick to the recommended dosage.
Can I use HMB with other supplements?
Yes, it is safe to take HMB with other supplements. But it’s always best to check if the specific ingredients might affect how they work. You can ask your healthcare professional or research it yourself. But there are no big interactions between HMB and other everyday supplements.
Can HMB stimulate muscle protein synthesis?
Yes, it’s one of the biggest benefits of taking HMB supplements. It increases protein synthesis and reduces muscle breakdown to aid muscle growth and recovery. The most noticeable change is seen in older individuals.
Does HMB increase testosterone?
Not on its own. Interestingly, a study found that taking 3 g of creatine monohydrate plus and 0.04 g per kilogram of weight per day of HMB for a period of ten weeks did increase testosterone levels. More evidence is needed, but the study is a great find for the pros of including HMB in your daily supplements.
