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THE PROS AND CONS OF THE HMB SUPPLEMENT

Published by litasenior at June 3, 2021
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With summer around the corner, a lot of us are trying to tone up before hitting
the beach. What if there was a supplement that could help you gain more muscle
and strength? The good news is that there is. Beta-hydroxy-beta-methylbutyrate,
more commonly known as HMB, shows promising results for adults of all ages.
 


WHAT IS HMB AND WHAT DOES IT DO FOR YOUR BODY?

HMB is a metabolite of Leucine, a branched-chain amino acid that our bodies
cannot naturally produce. Branched-chain amino acids (BCAAs) are a group of
three essential amino acids: leucine, isoleucine and valine. They are
responsible for building muscle, decreasing muscle fatigue and alleviating
muscle soreness. Taking an HMB supplement has been shown in several studies to
both increase muscle mass and decrease the breakdown of muscle. Research
suggests that a lot of leucine’s anti-catabolic abilities (reducing proteolysis
– aka muscle breakdown) happens when HMB is produced as your body uses leucine
for fuel or protein production. In other words, HMB helps increase your muscle
mass by preventing your existing muscle protein from breaking down when you
exercise. The result is an increase of lean muscle mass. Research also shows
that HMB helps improve your metabolic ability to increase fatty acid oxidation
(burn fat) in adipocytes (fat cells) and muscle cells. When used in combination
with resistance exercise, the result was relatively lower values for whole body
fat and decreased adipose fat mass in older adult men.
 


HMB HEALTH BENEFITS

HMB not only burns fat and increases muscle mass, HMB has also been used to
treat the heart and cardiovascular disease, high blood pressure and high
cholesterol. In one study, subjects were given 3 grams of HMB daily for 8 weeks.
A portion of these adults exercised regularly while others did not engage in any
exercise at all. After 8 weeks, the non-placebo group had a decrease in LDL, or
“bad” cholesterol and lower systolic blood pressure. This suggests that HMB has
a positive effect on cardiovascular health, potentially decreasing the risk of
heart attack and stroke. Another study yielded similar results; patients reduced
their overall cholesterol by 7% (of which 6% was LDL). Their average blood
pressure decreased on average by 4 points. The scientists conducting this study
concluded that when taking HMB, the risk of heart disease can be potentially
reduced by approximately 20%. A number of clinical trials also found that HMB
can help prevent muscle loss caused by certain conditions such as sarcopenia
(age related muscle-loss.) One meta-analysis research specifically involved 7
trials of 287 older adults. They found that HMB supplementation can help
preserve muscle in the elderly while also increasing their grip and leg
strength. This study also suggested that HMB can prevent muscle loss caused by
extended periods of bedrest.
 


HOW TO TAKE HMB

Studies indicate a recommended dose of 1.5 grams taken twice daily (total of 3
grams) with one dose taken at least 1 hour before working out. Most HMB capsules
or powders come in 500 mg or 1 gram doses, making it easy to take the
recommended amount. HMB is naturally produced in small amounts when your body
breaks down leucine and consuming protein-rich foods like Greek yogurt, beef and
chicken also contribute to naturally derived HMB, but in limited amounts. It is
also found in very small amounts in foods such as avocado, cauliflower,
grapefruit, and catfish, however it is difficult to ingest the recommended 3
grams needed to support HMBs claimed benefits without additional
supplementation.
 


IS HMB SUPPLEMENTATION SAFE?

Current studies have found no negative side effects with HMB supplementation in
humans taking 3 to 6 grams daily as well as varying doses in animals. No adverse
effects have been observed in animals consuming very large amounts of HMB,
anywhere from 8 to 5000 mg per kg daily, for 1–16 weeks. To give you an idea,
that’s about 450 grams of HMB for a 200 pound person. It’s one of the safest
supplements you can take to help build muscle.
 


IS HMB REALLY EFFECTIVE?

There are a lot of critics of this supplement. Some rave about it, while others
claim it is a placebo. Luckily, so much clamour has also led to a lot of
clinical studies on it’s efficacy. While it’s claims on cardiovascular, heart
and cholesterol health are extremely promising, more research is still needed
but the vast amounts of evidence supporting it’s boost in muscle health is
undeniable. It has been found that supplementing with 3 grams a day led to a
respective net increase of .28% and 1.4% weekly for lean body mass and strength
gain. Studies have also provided evidence on the positive effect HMB has on
cognitive enhancement, improved bone health, and reduced belly fat.
 


IN CONCLUSION:

HMB has shown to be positive for a variety of uses, especially improving one’s
strength. Whether you’re looking for more gains at the gym, or want to preserve
your muscle and bone mass, this supplement shows nothing but positive effects on
the body. I have personally witnessed an increase in muscle gain/fat loss while
taking this supplement, and recommend it to my older patients.

 



LITASENIOR



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