The International Society of Sports Nutrition (ISSN) has released its updated Position Stand on β-Hydroxy-β-Methylbutyrate (HMB), reaffirming the supplement’s critical role in muscle health.
Building upon the original 2013 publication, this comprehensive review incorporates over 750 scientific references, offering the most thorough examination of HMB to date.
HMB, a naturally occurring metabolite of the essential amino acid leucine, has been extensively studied for its benefits in muscle protein synthesis and its ability to suppress muscle protein breakdown. This dual mechanism makes HMB a standout ingredient in both sports nutrition and healthy aging contexts.
Key Findings
1. Forms and Safety
The ISSN Position Stand evaluates two forms of HMB: Calcium HMB (HMB-Ca) and Free Acid HMB (HMB-FA). While both forms are effective and safe for up to a year of supplementation, HMB-FA may deliver HMB to the bloodstream more quickly. Importantly, no adverse effects on glucose tolerance or insulin sensitivity were observed in humans.
2. Muscle Benefits
HMB enhances muscle recovery, reduces damage, and promotes strength and lean mass gains – especially when paired with robust resistance training. Additionally, the supplement may have anti-inflammatory properties, which contribute to reducing muscle soreness and facilitating recovery.
3. Applications for Aging and Atrophy
HMB shows significant promise for aging populations, helping mitigate muscle loss and improve functionality. Its ability to counteract muscle disuse atrophy, such as during periods of illness or injury, further underscores its versatility.
4. Synergistic Effects
The Position Stand highlights the potential for enhanced results when HMB is combined with other nutrients like creatine, Vitamin D, and protein. These synergies may amplify HMB’s benefits, particularly under specific conditions.
Broader Implications
The ISSN’s findings underscore HMB’s versatility across diverse populations, from elite athletes to sedentary and aging individuals. Its ability to promote muscle health, improve recovery, and even support aerobic performance in trained athletes’ positions HMB as a cornerstone supplement for both performance optimization and healthy aging.
Confirmation of Efficacy and Safety
With its updated Position Stand, the ISSN provides a robust endorsement of HMB as a safe and effective supplement. This reaffirmation solidifies HMB’s role in sports nutrition and highlights its growing importance in addressing age-related muscle health challenges.
As research continues, HMB’s applications in promoting healthspan and overall physical vitality are likely to expand, making it a valuable tool for those aiming to optimize muscle health and recovery.
For further details, read the full ISSN Position Stand in the Journal of the International Society of Sports Nutrition.
