---
title: 'Is HMB Making a Comeback? (NEW RESEARCH)'
source: 'https://youtube.com/watch?v=qdUg4vvDxGI'
video_id: 'qdUg4vvDxGI'
date: 2026-06-29
duration_sec: 251
---

# Is HMB Making a Comeback? (NEW RESEARCH)

> Source: [Is HMB Making a Comeback? (NEW RESEARCH)](https://youtube.com/watch?v=qdUg4vvDxGI)

## Summary

The video scrutinizes whether HMB, a supplement once hyped for muscle-building and anti-catabolic effects, is making a comeback based on a new meta-analysis. While the analysis found moderate muscle gains in older adults and malnourished individuals, the benefits are likely negated by adequate protein intake. The presenter concludes that HMB remains a poor supplement choice compared to protein.

### Key Points

- **What HMB Is** [00:16] — HMB stands for beta-hydroxy-beta-methylbutyrate.
- **Early HMB Hype Fizzled** [00:44] — Early studies showed no impressive results, similar to the presenter's deadlift PR.
- **New Meta-Analysis Results** [01:12] — New meta-analysis of 21 RCTs found moderate positive effect on muscle growth.
- **Dosage Recommendation** [01:24] — Recommended dose is 3+ grams/day for at least 12 weeks.
- **Target Group: Older Adults** [01:48] — Study focused on older adults to maximize potential anti-catabolic benefits.
- **HMB Negated by Protein Intake** [02:09] — HMB is a leucine metabolite; consuming sufficient protein negates any benefits.
- **Low Protein in Older Adults** [02:30] — Older adults eat less protein on average, so HMB may appear to work better for them.
- **Best Results in Malnourished Patients** [02:39] — One study was in malnourished hospital patients with presumed extremely low protein intake.
- **Study Quality Issues** [03:14] — The meta-analysis noted inconsistencies and quality issues in many RCTs.
- **Final Rating: 1.5/5** [03:31] — Rated HMB as 1.5 out of 5 points; better to take protein or BCAA supplements.

## Transcript

Trendy fitness supplements come and go, but sometimes they try to sneak back in and make a comeback, and thanks to new research showing some decent muscle gains, we might see this happen with HMB. Well before we get bombarded with a bunch of ads on our phones, let's get ahead
of the curve a bit. Let's poke around with these new findings and see what it really has to share. There was a time that HMB, short for beta, hydroxy, methylbutyrate was indeed all the hype,
but that's also all it was. It was claimed though to have anabolic and anti-catebolic effects, meaning it cannot only help us build muscle, but also prevent us from losing it. But after getting some early traction, we started seeing studies investigating HMB's supposed effects,
and much like my deadlift PR, the results were not impressive whatsoever, but maybe a little bit of a comeback is in store for HMB if the positive findings in a new meta analysis is anything to go by.
Let's break it down real quick. This meta analysis collectively analyzed the findings of 21 randomized control trials, RCTs, in pre-existing scientific studies. The goal was to analyze HMB's impact on multiple effects, some of which are muscle related.
And after analyzing the 21 RCTs, the researchers did find that taking HMB had a positive moderate effect on muscle growth measurements. The researchers ultimately concluded that HMB
can improve muscle mass and recommend it a dose of three or more grams a day for at least 12 weeks to see benefits. Sounds pretty darn great, doesn't it? Well, unfortunately, it's time to go lost our wars episode nine and become galactically disappointed.
There is one big caveat to this study, and it's the group of subjects they targeted. Since HMB is supposedly anti-catebolic, the researchers wanted to specifically pay attention to people that would most likely benefit from muscle loss prevention. And that is older adults.
Usually this is something we can at least work with to make some educated predictions to apply for other age groups, especially younger adults. Unfortunately, in this case, things are a bit different since H plays a pretty significant role. You see, HMB is a
lucine metabolite, and lucine is a very anabolic branch chain amino acid with many proven effects. Lucine is also found in protein, and what past research has shown is that if we were to eat
sufficient protein, we will essentially negate any benefits HMB has to offer. Thing is, protein intake levels vary significantly across different age groups. Older adults on average tend to eat less protein. Unfortunately, not all 21 of these RCTs reported
protein intake levels so we can't say for sure, but one of them that reported particularly great results with HMB was actually conducted with malnourished hospital patients that I would presume ate extremely little protein. I'd wager that protein intake was also quite low for most of the
other RCTs, which would then exaggerate the benefits of HMB. Of course, that means HMB might at least be great for people that do eat little protein, which is very common. Unfortunately for HMB, that problem is also answered much more effectively with, you know, actual protein or even BCAA supplements.
But another caveat is that the researchers of this new analysis also found some serious inconsistencies and quality issues with a lot of these RCTs. So things for HMB are once again pointing towards nothing but hype, which then leads me to rating HMB as a general fitness supplement with a solid
1.5 out of 5 pick fit points. It's still clearly several steps, big steps below the top supplements. It's interest entirely hinges on a lack of protein intake, which, sure, might bump it up
to two pick fit points for people in that situation. But again, why not take protein supplements at that point? So final verdict, HMB would HMB a pretty poor supplement choice. If you enjoyed this video,
then please give it a supplemental thumbs up and share it with your HMB loving friends. Subscribe for more, let me know what you think in the comments, as always. Thank you for watching, and don't forget to get your protein.