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The combination of hydroxymethylbutyrate (HMB) and vitamin D is becoming a popular supplement in the fitness industry.
HMB is a compound produced naturally when the body breaks down the amino acid leucine, which plays a role in protein metabolism. HMB supplementation may increase muscle mass, growth, and strength in people who exercise and people who don’t.
Vitamin D is essential for bone growth and remodeling, preventing bones from thinning or becoming brittle. Research has also found that vitamin D may positively affect the muscles, particularly in older adults.
Combining HMB and vitamin D may increase muscle strength in older adults, even without exercise. It may also boost recovery and support muscle mass. However, not all studies found this benefit.
HMB supplementation has several potential benefits, particularly related to muscle health, making it a promising nutritional supplement. The findings on HMB effectiveness are mixed, and more research is needed to confirm its benefits.
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May Preserve Muscle Mass
HMB has been named one of the most promising nutritional supplements for preserving muscle mass, particularly in older adults.
Research suggests that HMB preserves muscle mass because of its effect on protein metabolism. According to this finding, HMB increases protein formation and prevents protein breakdown. Muscles are primarily made up of protein fibers, so protein metabolism plays a major role in building muscle.
HMB may also help reduce muscle loss in patients with cancer and other conditions that lead to muscle loss, such as acquired immunodeficiency syndrome (AIDS).
May Improve Muscle Strength
One study found HMB supplementation increased muscle strength in patients with sarcopenia (a condition characterized by loss of muscle mass and strength due to aging). There’s limited evidence to back HMB as a treatment option for sarcopenia.
May Enhance Weight Loss
For athletes looking to achieve a well-toned appearance, HMB might help. Studies show that when used with resistance exercise, HMB can enhance fat loss while maintaining and increasing muscle mass. There’s limited evidence to confirm that HMB is effective for weight loss.
May Improve Endurance
Some studies have found that HMB could increase endurance, allowing people to train for longer. One study found that HMB enhances endurance even more when combined with other supplements, such as creatine.
More research is needed to fully understand HMB’s effects on endurance and athletic performance.
Vitamin D is well known for its benefits for bone health. Some research suggests the vitamin also offers benefits related to muscle strength and recovery, but the evidence for its effectiveness in these cases is limited.
May Improve Muscle Strength
Research shows that people with vitamin D deficiency may be at increased risk of muscle weakness and falls. Taking vitamin D supplements may help increase muscle strength, particularly in older adults and people with a vitamin D deficiency.
May Improve Recovery After Intense Exercise
Research has found that vitamin D is involved in the muscle repair and regeneration process. Taking vitamin D may help reduce muscle weakness and speed up the recovery of muscle strength after intense exercise.
Other benefits of vitamin D include:
- Lowers the risk of falling in older adults
- Boosts immunity
- Improves brain health
- Supports weight management
- Reduces the risk of multiple sclerosis
HMB and vitamin D are both beneficial to muscle health. Some studies suggest that using these supplements together may compound their effects on enhancing muscle strength. In one small study of older adults, researchers found that taking HMB and vitamin D together improved lean muscle mass and muscle strength, even without exercise.
Another study found that people who took vitamin D and calcium beta-hydroxy methyl butyrate monohydrate (CaHMB) for about 12 weeks, with or without working out, saw increased muscle volume. They also observed that the combination of CaHMB and vitamin D reduced the amount of fat in the thigh muscles.
Some researchers noted that combining CaHMB and vitamin D enhanced recovery rates and muscle strength only when used with protein supplements.
Other potential benefits of using HMB and vitamin D together include:
- Prevent a decline in leg muscle strength in adults who have been sedentary for over a year
- Increase muscle size in middle-aged women who do not exercise
HMB can be found naturally in certain foods, such as grapefruit, avocado, catfish, and cauliflower. However, researchers have found that getting the benefits of HMB with a dose obtained from food is impractical, which is why supplementation is necessary for any benefits.
When looking for HMB supplements, you may find variations of HMB under other names, including:
- Beta-hydroxy beta-methyl butyrate monohydrate
- Beta-hydroxy-beta-methyl butyric acid
- Calcium beta-hydroxy beta-methyl butyrate monohydrate
There is no standardized dosage for the HMB and vitamin D combination. In most studies, 3 grams of HMB was used daily for about 3-8 weeks to get results. HMB can also be used in divided doses (3 grams daily, split into two doses).
The recommended daily dose of vitamin D is 800-2,000 international units (IU). Studies have found that doses lower than 800 IU are generally ineffective, and doses above 2,000 IU may increase the risk of falls.
Due to the effective doses of their individual compounds, HMB and vitamin D combinations that improve muscle strength typically contain between 1.5-3 grams of HMB and 800-2,000 IU of vitamin D.
Most HMB and Vitamin D combinations are available as capsules, taken once or twice daily.
Few studies have evaluated the safety of HMB and vitamin D combined supplements, but the combination was found to be safe and well tolerated when used within the recommended dosage for up to 12 weeks.
If taken in excess, both HMB and vitamin D may cause stomach-related side effects, including nausea, vomiting, stomach pain, and constipation. Taking the two supplements together could potentially increase the risk of these stomach-related issues.
While complications from taking HMB and vitamin D are rare, pay close attention to any side effects you may experience after starting these supplements. Stop taking the supplements and consult your healthcare provider immediately if you notice any unusual symptoms.
There are currently no reported drug interactions with the combination of HMB and vitamin D with other medications. It is still best to consult a healthcare provider before starting any supplement, particularly if you have any underlying health condition, are pregnant or trying to be pregnant, or are taking any medication.
Combining HMB and vitamin D may enhance muscle health. The combination may help improve muscle strength in older adults, increase muscle mass, and aid recovery after an intense training session.
HMB and vitamin D supplement combinations are generally safe and well tolerated when used within the recommended amounts (1.5-3 grams of HMB and 800-2,000 IU of vitamin D) for up to 12 weeks. Researchers don’t know how this combination will affect you in the long term.
HMD and vitamin D3 may help improve muscle strength or extend training time. Before taking these supplements, talk to a healthcare provider to ensure they are safe for you.
