Supplements / Exploratory
HMB
Best for: Performance, Healthy aging
HMB is rated limited evidence (tier C on our evidence scale). 3 g daily, split into doses with meals. Morning with food.
Sources last reviewed
When and how to take HMB
- Dose
- 3 g daily, split into doses with meals.
- Timing
- Morning with food.
- Review
- Reassess after 4 to 8 weeks.
- Forms
- calcium hmb, free-acid hmb
What HMB is used for
- Best signal in untrained populations starting to lift, and in older adults with sarcopenia.
- In trained athletes the additional benefit over protein is usually small.
When Almavivo suggests HMB
- If the strongest signal is in older-adult sarcopenia: studied for muscle mass in older adults.
What to look for when buying HMB
- Preferred third-party verification: Informed Sport.
- Common contamination risks: Mislabeling / identity.
- Form: Calcium HMB is the most common form; free-acid HMB has marginal absorption advantage.
Where to get it
We’re building a curated list of third-party-tested products for HMB. Each one will meet our quality bar (preferred certifications, contamination screens) and carry an explicit affiliate disclosure.
Your experience
If you’ve tried HMB, you can log how it went. This stays on your device — only you see it.
We frame these as personal experience, not medical claims. Self-reported subjective outcomes are influenced by placebo, regression to the mean, and parallel lifestyle changes. We’ll never present ratings as equivalent to RCT evidence.
Research sources for HMB
- HMB for sarcopenia and untrained adults: review (reviewed 2026-04-30)
Related supplements
Almavivo is for education only, not medical advice. Check with a doctor or pharmacist before starting a supplement, especially if you take prescription medicine, are pregnant or breastfeeding, or have a long-term health condition.