Side-by-side comparison of mechanisms, dosing, interactions, and stacking potential.
| HMB | Milk Thistle (Silymarin) | |
|---|---|---|
| Category | Supplements | Supplements |
| Standard Dose | — | 200-400mg silymarin daily (standardized to 70-80% silymarin) |
| Timing | — | With meals. Split doses for higher amounts. Phytosome form can be taken without food. |
| Cycle Duration | — | Cycle 8-12 weeks for liver support; ongoing at low dose for maintenance |
| Evidence Level | Moderate | strong_human |
Leucine metabolite that reduces muscle protein breakdown and may support recovery under high training or caloric deficit conditions.
Silymarin is a complex of flavonolignans (silybin A, silybin B, silychristin, silydianin, isosilybin) with silybin being the most active. Hepatoprotective mechanisms: stabilizes hepatocyte cell membranes by altering outer lipid layer composition (preventing toxin penetration), stimulates ribosomal RNA polymerase I (accelerating hepatocyte protein synthesis and regeneration), inhibits NF-kB and TNF-alpha (anti-inflammatory), scavenges free radicals (both ROS and RNS), promotes glutathione synthesis (increases intracellular GSH by 35%), and inhibits hepatic stellate cell activation (anti-fibrotic). Silybin also activates AMPK and enhances bile flow.
200-400mg silymarin daily (standardized to 70-80% silymarin)
With meals. Split doses for higher amounts. Phytosome form can be taken without food.
Cycle 8-12 weeks for liver support; ongoing at low dose for maintenance
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