Don't Waste Your Money

HMB (Beta-Hydroxy Beta-Methylbutyrate)

What To Avoid

Adults50+ / Veteran

Grade D — Poor Evidence Grade

MOOP's Take

HMB is marketed heavily for lean mass preservation in older adults. The independent evidence (not funded by manufacturers) is underwhelming — especially compared to creatine monohydrate, which does the same job better and costs a fraction of the price.

⚠️ Why I Don't Recommend This

Underwhelming independent evidence. Creatine monohydrate is more effective and a fraction of the cost. Spend your money on creatine.

💪 Coach Arnie

Creatine does everything HMB claims to do, with 30+ years of research behind it, at 1/5 the price. Don't let slick marketing substitute for real evidence.

🩺 Doc Hartley

The initial Nissen et al. studies showed promise but were largely industry-funded. Independent meta-analyses show much smaller effect sizes. For lean mass preservation at this age, creatine monohydrate is the first-line supplement — not HMB.

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician before starting any new supplement regimen.
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