Why Muscle Health Matters for Women

Muscle health is essential for strength, mobility, balance, and metabolic well-being. For women, maintaining lean muscle mass is especially important through hormonal changes and beyond to help support bone strength, blood sugar regulation, mental health, and overall vitality.1, 2, 3 

Unfortunately, muscle loss can start as early as your 30s and accelerates post-menopause.4,5,6  Without a proactive approach, this natural decline can increase the risk of falls, frailty, and chronic conditions.7,8,9  But there’s good news: targeted exercise and nutrition can help preserve and even enhance muscle health at every stage of life.

Download our Women’s Muscle Health Position Paper

Explore science-backed strategies to help women build and maintain muscle as they age. This resource highlights the latest research on how strength training, smart nutrition, and targeted supplementation can support vitality, resilience, and independence at every life stage.

Download Now

Breaking the Myth: Strength Training Won’t Make You “Bulky”

Many women shy away from strength training due to fears of looking too muscular. But in reality:

Prioritizing muscle means supporting your confidence, capability, and healthspan.

The Benefits of Building and Maintaining Muscle Mass

  • Supports bone density and reduces fracture risk11
  • Promotes metabolic health and healthy blood sugar levels1
  • Enhances mental clarity, mood, and energy12, 13
  • Aids in recovery from illness or injury2
  • Lowers risk of falls and preserves independence with age7
  • Reduces chronic inflammation, supporting overall health25
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Protein

A Key Nutrient for Muscle Health

Protein provides the amino acids your muscles need to grow and repair. Most experts recommend women aim for 1.2–1.6 g/kg of body weight per day.14 This is higher than the standard RDA. Post-exercise protein intake is especially important for optimizing recovery and growth.

Creatine

Strength, Power, & Recovery for Women

Creatine enhances strength, power, and recovery; especially when combined with resistance training. Studies show benefits for both premenopausal and postmenopausal women.15 A daily dose of 3–5 grams is effective for maintaining levels.

Vitamin D

Supporting Muscle & Bone Health

Beyond bone health, Vitamin D is vital for muscle function.16 Many postmenopausal women are deficient. Supplementing 800–2000 IU per day can help improve strength and reduce fall risk.

 

myHMB®

Enhancing Body Composition & Strength for Women

HMB (β-hydroxy β-methylbutyrate) is a metabolite of the essential amino acid leucine and helps individuals body build more muscle and break down less.

  • Backed by science, HMB is especially effective for women engaging in resistance training or those at risk of muscle loss17
  • Shown to support strength, recovery, and body composition – even without intense exercise18, 19
  • Safe and effective at 3 grams per day17

Explore the benefits of myHMB® – a clinically researched, muscle-supporting supplement that helps individuals stay strong, active, and independent.

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Why Women Should Supplement with myHMB®

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Support Strength, Shape, and Resilience – at Every Stage of Life

As women navigate hormonal changes, calorie shifts, and the natural effects of aging, maintaining lean muscle becomes more challenging, but more important than ever. That’s where myHMB® comes in.

myHMB® (scientifically known as β-hydroxy β-methylbutyrate or HMB) is a clinically researched nutrient that helps women preserve muscle, stay strong, and recover faster, especially during periods of stress like dieting, inactivity, or aging. Unlike protein or amino acids alone, HMB works by activating muscle building and reducing muscle breakdown, giving your body the dual support it needs to protect and improve muscle health.

Clinical studies in women have shown that HMB:

  • Increases lean muscle mass, even without exercise18
  • Helps reduce intermuscular fat18
  • Enhances fat loss during calorie restriction or intermittent fasting18, 20, 21
  • Improves strength, physical function, and body composition19, 22, 23
  • Combats age-related muscle loss, especially in postmenopausal and inactive women18, 24

Whether your goal is to feel more energized, look more toned, or stay strong and independent as you age, myHMB® offers proven support tailored to women’s unique needs.

Explore More Articles and Insights

Stay informed with more resources on women’s muscle health and how to take a proactive approach to aging well. Browse articles.

Where to Buy

Products utilizing myHMB® can be found anywhere vitamins and supplements are sold.
Below are products specifically tailored to meet women’s needs.

AgelessLX
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AgelessLX
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AgelessLX
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Transparent Labs Creatine HMB
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Power Life High Impact Whey Protein
A unique blend of whey protein, myHMB®, Vitamin D3, and digestive enzymes designed to nourish your muscles, support your strength, and support the preservation of lean muscle.
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Xymogen FITFood LEAN Collagen
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ATP Labs Myoprime
A unique blend of whey protein, myHMB®, Vitamin D3, and digestive enzymes designed to nourish your muscles, support your strength, and support the preservation of lean muscle.
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ATP Lab Myoprime
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GoldenRoot Creatine
A unique blend of whey protein, myHMB®, Vitamin D3, and digestive enzymes designed to nourish your muscles, support your strength, and support the preservation of lean muscle.
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GoldenRoot GLDN Creatine+
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AgelessLX Strawberry Lemonade
Healthy aging nutrition supplement AgelessLX Strawberry Lemonade protein powder featuring the muscle health ingredient myHMB
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AgelessLX Strawberry Lemonade
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BioTrust Ageless Muscle
Healthy aging nutrition supplement AgelessLX Strawberry Lemonade protein powder featuring the muscle health ingredient myHMB
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BioTrust Ageless Muscle
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SRW Labs Msc1
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SRW Labs Msc1
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Salt Wrap Protein Clinic Total-Body Recovery Shake
A unique blend of whey protein, myHMB®, Vitamin D3, and digestive enzymes designed to nourish your muscles, support your strength, and support the preservation of lean muscle.
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Salt Wrap Protein Clinic
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TRMe™ GO PreWorkout+
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TRMe™ GO PreWorkout+
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Prime Powders HMB + D3
Etixx HMB 1000 harnesses the power of the clinically proven ingredient myHMB, seamlessly integrating it with Whey Protein concentrate to provide the ultimate blend for muscle building, minimizing muscle damage, and promoting faster recovery.
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Prime Powders HMB + D3
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Farmana Move Juice
A unique blend of powerful plant proteins, myHMB®, Vitamin D3, and digestive enzymes designed to nourish your muscles, support your strength, and support the preservation of lean muscle.
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Farmana Move Juice
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Beautiful Yu Recharge Post Workout
Healthy aging nutrition supplement AgelessLX Strawberry Lemonade protein powder featuring the muscle health ingredient myHMB
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Beautiful Yu Recharge Post Workout
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Fanastic Nutrition Creatine HMB
Healthy aging nutrition supplement AgelessLX Strawberry Lemonade protein powder featuring the muscle health ingredient myHMB
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Fantastic Nutrition Creatine+HMB
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Legion Forge
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Legion Forge
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Where to Buy

1. Sylow L, Tokarz VL, Richter EA, Klip A. The many actions of insulin in skeletal muscle, the paramount tissue determining glycemia. Cell Metab. 2021;33(4):758-780. doi:10.1016/j.cmet.2021.03.020. View > 

2. Weijs PJ, Cynober L, DeLegge M, Kreymann G, Wernerman J, Wolfe RR. Proteins and amino acids are fundamental to optimal nutrition support in critically ill patients. Crit Care. 2014;18(6):591. Published 2014 Nov 17. doi:10.1186/s13054-014-0591-0. View > 

3. Goodman CA, Hornberger TA, Robling AG. Bone and skeletal muscle: key players in mechanotransduction and potential overlapping mechanisms. Bone. 2015;80:24-36. doi:10.1016/j.bone.2015.04.014. View > 

4. Janssen I, Heymsfield SB, Wang ZM, Ross R. Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr [published correction appears in J Appl Physiol (1985). 2014 May 15;116(10):1342]. J Appl Physiol (1985). 2000;89(1):81-88. doi:10.1152/jappl.2000.89.1.81. View > 

5. Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 2009;9(4):186-197. View > 

6. Smith-Ryan AE, Cabre HE, Moore SR. Active Women Across the Lifespan: Nutritional Ingredients to Support Health and Wellness. Sports Med. 2022;52(Suppl 1):101-117. doi:10.1007/s40279-022-01755-3. View > 

7. Curtis E, Litwic A, Cooper C, Dennison E. Determinants of muscle and bone aging. J Cell Physiol. 2015;230(11):2618-2625. doi:10.1002/jcp.25001. View > 

8. Palmer AK, Jensen MD. Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022;132(16):e158451. doi:10.1172/JCI158451. View > 

9. Tuttle CSL, Thang LAN, Maier AB. Markers of inflammation and their association with muscle strength and mass: A systematic review and meta-analysis. Ageing Res Rev. 2020;64:101185. doi:10.1016/j.arr.2020.101185. View > 

10. Faigenbaum AD, Kamis D, Rial Rebullido, T. A strong approach for overcoming the FoRE: fear of resistance exercise. ACSM’s Health & Fitness Journal 28(3):14-20. doi: 10.1249/FIT.0000000000000958. View > 

11. Lang T, et al. Sarcopenia: etiology, clinical consequences, intervention, and assessment. Osteoporos Int. 2010 Mar;21(4):543–59. doi:10.1007/s00198-009-1059-y.  View >  

12. Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Resistance exercise training for anxiety and worry symptoms among young adults: a randomized controlled trial. Scientific Reports, 8, Article 3575. View > 

13. Gordon, B. R., McDowell, C. P., Lyons, M., Herring, M. P. (2017).
Resistance exercise training improves depressive symptoms in adults: a meta-analysis of randomized controlled trials. JAMA Psychiatry, 75(6), 566–576. View > 

14. Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health [published correction appears in Appl Physiol Nutr Metab. 2022 May;47(5):615. doi: 10.1139/apnm-2022-0131.]. Appl Physiol Nutr Metab. 2016;41(5):565-572. doi:10.1139/apnm-2015-0550. View > 

15. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865. View > 

16. Bouillon R, Marcocci C, Carmeliet G, et al. Skeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding Questions. Endocr Rev. 2019;40(4):1109-1151. doi:10.1210/er.2018-00126. View > 

17. Rathmacher JA, Pitchford LM, Stout JR, et al. International society of sports nutrition position stand: β-hydroxy-β-methylbutyrate (HMB). J Int Soc Sports Nutr. 2025;22(1):2434734. doi:10.1080/15502783.2024.2434734. View > 

18. Fairfield WD, Minton DM, Elliehausen CJ, Nichol AD, Cook TL, Rathmacher JA, Pitchford LM, Paluska SA, Kuchnia AJ, Allen JM, and Konopka AR. Small-Scale Randomized Controlled Trial to Explore the Impact of beta-Hydroxy-beta-Methylbutyrate Plus Vitamin D(3) on Skeletal Muscle Health in Middle Aged Women. Nutrients 14: 2022. View >  

19. Hashempour, Abolfazl & Hooshmand, Sara & Tabesh, Mastaneh & Alizadeh, Zahra. (2019). Effect of 6-week HMB (beta-hydroxy-beta methylbutyrate) Supplementation on Muscle Strength and Body Composition in Sedentary Overweight Women. Obesity Medicine. 15. 100115. 10.1016/j.obmed.2019.100115. View > 

20. Park BS, Henning PC, Grant SC, et al. HMB attenuates muscle loss during sustained energy deficit induced by calorie restriction and endurance exercise. Metabolism. 2013;62(12):1718-1729. doi:10.1016/j.metabol.2013.06.005. View > 

21. Hung, Wei & Liu, Tsung-Han & Chen, Chung-Yu & Chang, Chen-Kang. (2010). Effect of β-hydroxy-β-methylbutyrate Supplementation During Energy Restriction in Female Judo Athletes. Journal of Exercise Science & Fitness – J EXERC SCI FIT. 8. 50-53. 10.1016/S1728-869X(10)60007-X. View > 

22. Tinsley GM, Moore ML, Graybeal AJ, et al. Time-restricted feeding plus resistance training in active females: a randomized trial. Am J Clin Nutr. 2019;110(3):628-640. doi:10.1093/ajcn/nqz126. View > 

23. Flakoll P, Sharp R, Baier S, Levenhagen D, Carr C, Nissen S. Effect of beta-hydroxy-beta-methylbutyrate, arginine, and lysine supplementation on strength, functionality, body composition, and protein metabolism in elderly women. Nutrition. 2004;20(5):445-451. doi:10.1016/j.nut.2004.01.009. View > 

24. R.Abdala , M . Gilligan , P. Pissani , E. Ruggiati , M. Sesta , M. Zanchetta, J. Zanchetta. Multicomponent physical training associated with HMB improves muscle mass and strength in postmenopausal women. Instituto de Diagnóstico e Investigaciones Metabólicas (IDIM). 2022. View > 

25. Ogawa K, Sanada K, Machida S, Okutsu M, Suzuki K. Resistance exercise training-induced muscle hypertrophy was associated with reduction of inflammatory markers in elderly women. Mediators Inflamm. 2010;2010:171023. doi: 10.1155/2010/171023. Epub 2010 Dec 28. PMID: 21253481; PMCID: PMC3022197. View > 

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