Is HMB Safe For Seniors?

Beta-hydroxy beta-methylbutyrate—more commonly known as HMB—is a metabolite of leucine, meaning it is produced naturally in our bodies as we metabolize the amino acid leucine. However, only 5% of leucine is converted to HMB in our bodies, so it’s imperative that we supplement it to truly get all the benefits. HMB primarily helps our muscles, so finding a muscle health supplement with HMB as an ingredient is key. Muscle Health PLUS uses a clinically-studied form of HMB called myHMB® to boost protein synthesis, reduce protein breakdown, reduce muscle damage, improve body composition, and increase fat metabolism in muscle cells. 

How Much HMB Should Seniors Take?

There are no standardized dosage requirements or recommendations for HMB, but most studies have reported using 3 grams per day. These doses do not change based on age demographic, either, so we always recommend discussing any changes with your healthcare provider. 

For seniors in particular, HMB has anti-catabolic effects, blunting the loss of strength and myofiber dimensions due to age. Catabolism is the metabolic breakdown of complex molecules such as proteins and lipids. Supplements that are anti-catabolic work to minimize the loss of muscle and tissue during catabolism. Additionally, as we age, cognitive decline is expected. This includes deficits in attention, memory, making decisions, and more. HMB supplementation can potentially reduce these deficits, since it is known to cross the blood-brain barrier. 

Who Should Not Take HMB Supplements? 

HMB is generally considered safe, but you should not take it if you are pregnant or breastfeeding, as there is not enough reliable information to know if it is safe in these conditions. Additionally, there are no current adverse reports about HMB interacting with other medications. 

Are There Any Negative Side Effects of HMB? 

HMB does not typically cause any side effects, but some people in clinical trials did report some gastrointestinal symptoms such as stomach pain, constipation, or even itching, but these instances are rare and did not include the clinically studied version of HMB, myHMB®.

Some people wonder if HMB is bad for your liver, but it actually has a positive effect on liver health. A recent study showed that HMB restored muscle protein homeostasis during liver disease. It can also improve energy metabolism and reduce inflammation, particularly in conditions like cirrhosis. 

Does HMB Affect the Heart? 

HMB can have a positive effect on cardiovascular health, potentially reducing the risks of heart attack and stroke. Studies have shown that, compared with a placebo group, supplementing with HMB resulted in a net decrease in total cholesterol, LDL cholesterol and a decrease in systolic blood pressure. 

HMB supplementation is particularly beneficial when combined with exercise. For athletes, HMB helps repair muscles during and after exercise. In the case of strength training, for example, microscopic damage or tears are created in your muscles, and your body repairs those tears by fusing the muscle fibers. This is also how muscle mass increases. 

For older adults, as we age, our muscle mass declines. Supplements like Muscle Health PLUS can support your muscles by giving them the nutrients needed to maintain muscle mass and decrease the natural muscle breakdown that comes with aging. 

Additionally, in menopausal and postmenopausal women, muscle mass naturally declines due in large part to hormonal changes. During menopause and postmenopause, estrogen levels decline, which has a negative effect on muscle mass and function. Before entering menopause, estrogen helps muscles regenerate and contributes to overall muscle health, but in perimenopause, during menopause, and postmenopause, estrogen levels decrease, and so does muscle mass, strength, and function. 

Conclusion

Supporting your muscle health as you age is crucial. Having a high-quality muscle health supplement is a great way to do that. Muscle Health PLUS is an all-in-one muscle health supplement—instead of having to purchase two, three, and four products to support your muscles, you just have to purchase one! It offers all the ingredients you need to support your muscles long-term. It’s chock-full of clinically studied ingredients like myHMB®, creatine monohydrate, which helps build muscle and muscle mass, and provides energy, BCAAs, essential amino acids, and AstraGin®, which helps your body absorb amino acids, peptides, folate, glucosamine, and more. Muscle Health PLUS is a one-stop shop for all your muscle support. Grab yours today!