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HMB, an important substance that helps strengthen and slow down muscle breakdown in the elderly!

The human body can only produce a small amount of HMB. As you get older, the amount of HMB in your body decreases. Consuming a complete diet with a variety of high-quality HMB and protein components will help strengthen and slow down the breakdown of muscle mass.

Metabolites: HMB-CoA, HMG-CoA, mevalonate, cholesterol, acetyl-CoA, acetoacetate, β-hydroxybutyrate
Other names: Conjugate acid form: β-hydroxyisovaleric acid; 3-hydroxyisovaleric acid; Conjugate base form: hydroxymethylbutyrate
Elimination half-life: HMB-FA: 3 hours; HMB-Ca: 2.5 hours

beta-Hydroxy beta-methylbutyric acid

β-Hydroxy β-methylbutyric acid, otherwise known as its conjugate base, β-hydroxy β-methylbutyrate, is a naturally produced substance in humans that is used as a dietary supplement and as an ingredient in … Wikipedia

Problems faced by the elderly

One in three problems faced by older adults is sarcopenia, which causes a decrease in strength and muscle mass. resulting in atrophy of the arms and legs Poor standing, difficult to sit up, frequent falls, risk of falling or having an accident more easily.

because when we get older The body loses more muscle mass than it builds. As a result, the muscle in the body is gradually reduced, although usually muscle mass is built and broken all the time. But by the age of 40, the body loses about 8% of muscle mass every 10 years, and by the age of 70, muscle mass decreases by as much as 15% every 10 years. From 40-80 years, our muscle mass decreases by up to a third, especially without exercise. Or with various illnesses, it will accelerate the breakdown of muscles more quickly.

Therefore, muscle health care is not something that should be ignored anymore! Let’s get to know HMB, a substance that helps to strengthen and slow down the breakdown of muscle mass. make muscle mass strong.

What is HMB?

HMB is a substance that plays an important role in helping to strengthen and slow down the breakdown of muscle mass. and increase muscle strength by HMB is short for beta -hydroxy-beta-methyl butyrate (beta-hydroxy Beta-Methyl butyrate) is a compound naturally produced by the body in small amounts by the synthesis of the amino acid leucine in the muscles*, an essential amino acid that we obtain from the diet of chicken eggs. Chicken breasts, avocados, cooked cauliflower, etc.

However, the human body produces only a small amount of HMB. And not enough to help strengthen and slow down the breakdown of muscle mass. (must be at least 1.5 g) in combination with aging, stress or when sick. It may also cause the amount of HMB in the body to decrease. This will result in an accelerated breakdown of muscle mass and loss of muscle balance, while HMB and many good quality proteins can help reduce these problems.

HMB was originally developed in the field of sports science. Studies in athletes have shown a positive effect of HMB on enhancing recovery. Increase in lean body mass and muscle strength. Therefore, HMB has been developed and used as an ingredient in various dietary supplements for adults and the elderly. To help promote the elderly to have strong muscles such as a complete dietary supplement containing the active ingredient of HMB.

Benefits of HMB according to research

Studies have shown that HMB use may be associated with a number of benefits. The results of the Nutrition Benefit for Elderly Care (SHIELD) study were conducted in 1211 seniors (aged 65 years and over) with a 6-month study and divided. The experimental group was divided into two groups: the group receiving dietary supplements containing HMB and the control group. The results of the study found that

The health indicators were 3.8 times higher than the control group.

• Increased leg muscle strength significantly compared to the control group
• greater calf circumference significantly compared to the control group
• Significantly higher hand pressure compared to the control group
• Contributes to a lower risk of developing nutritional disorders. significantly compared to the control group.

Consistent with research and other studies that have found that HMB can help strengthen and slow down muscle breakdown as follows:

• Help slow down and prevent the deterioration of muscle mass. The related studies are as follows.
• An analysis of 15 studies looked at the effects of HMB use in 2,137 participants with health problems affecting muscle loss, such as malnutrition. It was found that taking 3-4 g of HMB daily over a period of 7 days to 6 months, HMB was significantly more effective in preventing the deterioration of muscle mass than placebo.
• A review of nine systematic studies in participants receiving 1-3 grams of HMB daily found significantly reduced muscle damage and improved recovery.
• Helps build muscle mass and maintain muscle strength and function The related studies are as follows.
• A study in older adults who received HMB in combination with resistance training. It was found that muscle mass growth was greater compared to the resistance training group alone.
• Studies in older adults have shown that HMB can help increase lean body mass and maintain muscle strength and function in older adults with sarcopenia.
• A review of seven studies involving 287 older adults receiving 2-3 g of HMB daily for 8-12 weeks found that the HMB group had an average 0.355 kg of muscle mass, an increase in and above the group. Taking a placebo.
• One study in older adults taking HMB along with vitamin D may improve muscle strength. even if they do not exercise regularly
• Help reduce body fat especially when combined with exercise, will result in a decrease in fat mass (Fat mass) more in line with
• A 4-week study in 39 male and 36 female athletes found that the HMB group had a statistically significant reduction in lipid content (1.1% decrease in HMB group, 0.5% decrease in control group).
• Eating 3 grams of HMB daily was able to significantly reduce total and bad cholesterol (LDL) cholesterol and upper blood pressure compared to the control group.

Who is HMB suitable for?

• adults and seniors Because getting older will result in a decrease in the amount of HMB in the body. This causes the body to lose muscle mass and accelerate the breakdown of muscle mass.
• malnourished elderly or risk of malnutrition Especially the elderly who eat low protein diet.
• sick person including patients in the rehabilitation period or those who have to stay in the hospital for a long time Because sickness is one of the catalysts that cause faster muscle breakdown.

Recommended HMB Dosage

HMB is a safe and well-tolerated substance. There may be few or no side effects. [ 9 ] Studies have shown that 1.5-3 grams of HMB daily is the recommended and effective dose.

However, to obtain leucine from the normal diet for the body to synthesize 1.5 g of HMB, we would need to eat 30 g of leucine, which is compared to these highest leucine diets [3]. ] You must take the amount listed below to obtain 1.5 g of HMB.

• 50 chicken eggs
• 7 chicken breasts
• 3,000 avocados
• 3,500 cups cooked cauliflower

For this reason, it is impossible for us to get enough HMB from a normal diet. Therefore, it is recommended to take HMB in the form of a dietary supplement. For example, a complete recipe would be more suitable and convenient. There are many forms of HMB dietary supplements such as powder or ready-to-drink milk. or in tablet/capsule form They can be found at most health food stores and online. It is important to choose a brand that is reputable to ensure safety and that the active ingredient is adequate and exactly as stated on the label.

Summary of HMB

HMB is a very safe substance that helps strengthen and slow down muscle breakdown. Increase muscle strength, so HMB is especially useful for adults and the elderly. (Which usually has less muscle mass with age) because it helps to be able to do various activities and live a normal life.

Reference:

1. Springer Link. “ Socioeconomic Disadvantage is Associated with Probable Sarcopenia in Community-Dwelling Older Adults: Findings from the English Longitudinal Study of Aging “. https://link.springer.com/article/10.14283/jfa.2022.32
2. NIH. “ International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB) “. https://pubmed.ncbi.nlm.nih.gov/23374455/
3. MY FOOD DATA. “ Top 10 Foods Highest in Leucine “. https://www.myfooddata.com/articles/high-leucine-foods.php
4. NIH. “ A double-blind placebo controlled trial into the impacts of HMB supplementation and exercise on free-living muscle protein synthesis, muscle mass and function, in older adults “. https://pubmed.ncbi.nlm.nih.gov/30360984/
5. NIH. “ Beta-hydroxy-beta-methylbutyrate supplementation in health and disease: a systematic review of randomized trials “. https://pubmed.ncbi.nlm.nih.gov/24057808/