The International Society of Sports Nutrition (ISSN) has published an updated Position Stand on HMB (β-Hydroxy-β-Methylbutyrate), highlighting the growing body of scientific research supporting its role in muscle health.
Reviewed by ISSN’s Research Committee, Position Stands are comprehensive, evidence-based papers that evaluate the latest studies on key ingredients, including HMB, protein, caffeine, and creatine.
“The volume of research has increased exponentially since the last Position Stand in 2013,” says Dr. John A. Rathmacher, a lead author and director of Clinical Research at MTI BioTech. “Now there are two to three papers a month related to HMB, focusing on everything from the mechanism of action to newer publications on its benefits for older adults and aging athletes, mitigating muscle loss and its positive impact on muscle function and strength.”
Key Insights from the Updated Position Stand
ISSN’s Research Committee approved 12 evidence-backed statements on HMB’s effects, safety, mechanisms, and benefits. Published in the Journal of the International Society of Sports Nutrition, the paper explains that HMB is a metabolite of leucine, an amino acid naturally produced by humans and other animals.
The Position Stand reaffirms that both forms of HMB are safe for oral supplementation for up to one year, with no adverse effects on glucose tolerance or insulin sensitivity. It also highlights HMB’s dual mechanism of action: enhancing muscle protein synthesis and reducing muscle protein breakdown by activating the mTORC1 pathway independently of leucine’s sensing mechanism.
HMB’s Muscle Health and Performance Benefits
The updated Position Stand provides a detailed review of HMB’s benefits for muscle health and exercise performance:
- Muscle Recovery and Growth: HMB helps reduce muscle damage, accelerate recovery, and support muscle growth, especially when consumed close to exercise.
- Body Composition: Studies indicate that daily HMB supplementation at 38 mg/kg body weight can enhance lean mass and reduce fat mass, particularly when combined with resistance training.
- Strength and Power: While results in trained athletes are mixed, HMB may improve strength and power in untrained individuals by supporting recovery.
- Aerobic Performance: Emerging evidence suggests that HMB supplementation may positively influence aerobic performance in trained athletes.
- Healthy Aging: HMB’s ability to preserve muscle strength and functionality makes it a promising supplement for aging populations, especially in combating sarcopenia and muscle atrophy during periods of disuse or inactivity.
The Position Stand also notes that HMB’s efficacy can be amplified when combined with other nutrients like creatine, Vitamin D, protein, and amino acids such as glutamine, arginine, and lysine.
Expanding Research on HMB
The Position Stand was built on an extensive database of over 750 scientific references, providing a robust resource for consumers, sports nutritionists, and healthcare professionals. Recent studies have expanded HMB’s potential applications, from mitigating muscle atrophy in injured athletes to supporting muscle health in seniors undergoing procedures like knee replacements.
“A lot of data has emerged over the last ten years demonstrating HMB’s synergies with other ingredients, including creatine, Vitamin D, protein and certain amino acids, to both help address muscle loss and improve overall muscle health,” says Rathmacher. Ongoing clinical trials in the U.S. and internationally continue to explore HMB’s role in promoting healthy aging and improving muscle health.
The ISSN’s updated Position Stand underscores HMB’s critical role in muscle health, offering valuable insights for both fitness enthusiasts and aging populations looking to maintain strength, functionality, and overall well-being.
Read more about the topic in the following publications:
- Food Ingredients First
- NutraIngredients Europe
- Nutrition Insight
- WholeFoods Magazine
- NutraIngredients USA