Brewer’s yeast is a tiny, single-celled fungus used to make beer and bread. It is also considered a natural supplement with many nutritional advantages and is primarily used as a probiotic. Brewer’s yeast can improve digestive health, help control blood sugar levels, boost immunity, and treat diarrhea. Learn more about brewer’s yeast and its health benefits.
Brewer’s Yeast Benefits at a Glance
Before we go into detail, here is a quick summary of the top brewer’s yeast benefits and the main nutrient behind each one.
| Benefit | Main Nutrient Behind It |
|---|---|
| Controls blood sugar | Chromium |
| Supports breastfeeding mothers | B vitamins, protein, iron |
| Helps with diarrhea | Probiotic action |
| Good for eye health | Thiamine (B1) and riboflavin (B2) |
| Boosts immunity | Selenium |
| Helps in brain health | Folate (B9), thiamine, B6 |
| Helps in preventing anemia | Riboflavin (B2) and iron |
Top 7 Health Benefits of Brewer’s Yeast
1. Controlling blood sugar levels
Chromium, the scarce trace element, is found in brewer’s yeast. Studies show chromium can help control blood sugar levels and boost insulin sensitivity. (2) Several studies have examined this topic and concluded that brewer’s yeast can significantly improve insulin sensitivity, helping keep blood sugar levels from rising. (3). It also improved glucose tolerance in people with type 2 diabetes.
It was also found that chromium does not affect people without diabetes.
2. Brewer’s Yeast and Breastfeeding
Nutritional yeast is believed to have galactagogue properties, but insufficient scientific evidence proves this. Many women use it to boost their breast milk supply, which is supposed to go up without affecting nursing babies.
Since breastfeeding mothers are often tired from lack of sleep and rest, baker’s yeast may help fight baby blues. The B vitamins, protein, and iron in brewer’s yeast may help counter fatigue, boost energy, and raise mood. Chromium may also help fight depression due to postpartum hormones and stress.
3. Diarrhea
Brewer’s yeast is considered an effective probiotic and is often used to treat diarrhea caused by antibiotic use. It can provide healthy gut bacteria that assist in neutralizing the impact of harmful bacteria released in the gut due to antibiotics.
Probiotics can change the gut flora in the intestine and may relieve infectious diarrhea.
4. Good for eye health
Thiamine deficiency, also known as vitamin B1, has been linked to vision problems such as cataracts and glaucoma. Thiamine deficiency can also cause paralysis of the eye muscles. (4) It is rich in vitamin B, particularly thiamine, and can help with vision problems if incorporated into your daily diet.
It is also a rich source of riboflavin. A lack of riboflavin can lead to blurred vision and eye problems like keratoconus. Additionally, the antioxidants in brewer’s yeast may help oxidize free radicals that can cause eye diseases.
5. Immunity booster
Some studies have found baker’s yeast to have immunity-boosting properties, given the high selenium content. Selenium, mainly through its incorporation into selenoproteins, plays a vital role in inflammation and immunity (5). It has anti-oxidative properties that can fight oxidative stress, boosting the immune response to pathogens and free radicals.
Selenium deficiency can be a major cause of a weakened immune system, and adding just two tablespoons of brewer’s yeast a day can meet 90 percent of your daily selenium needs. (6)
6. Brain health
As soon as a woman gets pregnant, and even before conception, she should take appropriate doses of folic acid, folate, or Vitamin B9. Folate has been associated with enhanced brain function. (7)
Further, thiamine plays a key role in the maintenance of brain function, the deficiency of which can cause neurodegenerative diseases such as Alzheimer’s and Parkinson’s. (8)
Including it in your diet supplies essential vitamins, as it is rich in riboflavin, thiamine, vitamin B9, niacin, and vitamin B6, which are necessary for healthy neurological function.
7. Prevents anemia
Although a lack of iron primarily causes anemia, other factors, such as the body’s inability to absorb iron, can also cause it. Research suggests that a deficiency of riboflavin can affect the rate of metabolism in a body and cause iron-deficiency anemia due to inhibited absorption of iron. (9)
Since it is a rich source of riboflavin, it can help prevent anemia symptoms like brittle nails, fatigue, and weakness. Riboflavin can help boost red blood cell production, thereby increasing hemoglobin levels.
Brewer’s Yeast Benefits for Men and Women
Brewer’s yeast is a very popular supplement for dogs, so many people search for brewer’s yeast benefits for humans. For people, the same B vitamins, protein, and minerals that make it useful for pets also support energy, skin, hair, and overall health. Here is how the benefits apply to men and women.
Brewer’s Yeast Benefits for Men
For men, brewer’s yeast mainly boosts energy and nutrition. Its protein and B vitamins help the body turn food into energy, which is useful for active and busy lifestyles. It also supplies zinc and selenium, two minerals men often need for immune health and general wellness. The chromium in it may help keep blood sugar steady, as covered above.
Brewer’s Yeast Benefits for Women
For women, brewer’s yeast is best known for supporting breastfeeding mothers, as explained earlier. Its iron and riboflavin content may also help guard against anemia, that is common in women. In addition, the B vitamins and biotin in brewer’s yeast are frequently associated with healthy skin, hair, and nails.
More About Brewer’s Yeast
What is brewer’s yeast?
Derived from the one-celled fungus Saccharomyces cerevisiae, brewer’s yeast is used as an active ingredient in top-fermenting beer, ale, and bread and is also consumed for its high nutritional benefits – primarily B vitamins. Brewer’s yeast is also a rare source of the scarce chromium. Chromium is an essential trace mineral that positively affects blood sugar levels.
It is also packed with other nutrients that sustain overall health. It is available as both pills and powders for consumption as a dietary supplement.
Nutritional value
Brewer’s yeast is considered a nutritional powerhouse. It offers many vitamins, minerals, B vitamins, selenium, and more. The below table has the nutritional value per two tablespoons (approximately 30 grams) of brewer’s yeast:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 80-90 | — |
| Protein | 8-10g | 16-20% |
| Total Fat | 1g | 1-2% |
| Saturated Fat | 0.3g | 1% |
| Cholesterol | 0mg | 0% |
| Sodium | 20-30mg | 1-2% |
| Total Carbohydrates | 7-10g | 2-4% |
| Dietary Fiber | 4-6g | 16-24% |
| Sugars | 0-1g | — |
| Thiamin (Vitamin B1) | 9-11mg | 600-733% |
| Riboflavin (Vitamin B2) | 9-11mg | 692-846% |
| Niacin (Vitamin B3) | 40-60mg | 250-375% |
| Vitamin B6 | 5-7mg | 250-350% |
| Folate (Vitamin B9) | 240-440mcg | 60-110% |
| Vitamin B12 | 3-5mcg | 125-208% |
| Pantothenic Acid | 25-35mg | 500-700% |
| Calcium | 40-60mg | 4-6% |
| Iron | 1-2mg | 6-11% |
| Magnesium | 20-40mg | 5-10% |
| Phosphorus | 300-400mg | 30-40% |
| Potassium | 300-400mg | 6-8% |
| Zinc | 2-3mg | 18-27% |
| Copper | 0.4-0.6mg | 20-30% |
| Manganese | 0.1-0.2mg | 5-10% |
| Selenium | 30-40mcg | 55-73% |
90% DV, 30 grams of it contains approximately –
- 63 micrograms selenium
- 1.5 milligrams riboflavin
50% DV, 30 grams of it contains approximately –
- 10 milligrams niacin
- 1 milligram copper
It also contains vitamin Bs such as thiamine (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), folic acid (B-9), and biotin (B-7).
Given the high amount of calories, people looking to lose weight may need to consider its usage.
How to use brewer’s yeast?
It comes in powder, flakes, liquid, and capsule forms and is readily available at most health stores. Choose a well-regarded brand with the fewest additives to maximize health benefits.
Add a spoonful or two of the powder to your shakes, smoothies, soups, and other baked foods to benefit from chromium and other vitamins and minerals. Alternatively, you could also use brewer’s yeast capsules.
The average adult dosage is 1 to 2 tablespoons daily, up to 3,000 milligrams, split into 2 to 3 doses.
What are the possible side effects of brewer’s yeast?
- Though rare, it may cause mild side effects like gas, bloating, and migraine-like headaches. It may also interact with certain drugs, so do consult your health care provider if you are on alternative medicines.
- Since it lowers blood sugar levels, take your doctor’s advice if you are also on anti-diabetes medicines. Further, people who have Crohn’s disease need to consult their doctor before incorporating it into their daily diet.
- If you observe chest pain, difficulty in breathing, or any other symptom after consuming it, immediately contact your doctor.
- Breastfeeding mothers are advised to check with their doctor before using it to increase breast milk supply.
Comparison of Different Forms of Brewer’s Yeast
| Form | Common Uses | Absorption Rate | Best For |
|---|---|---|---|
| Powder | Mixed into smoothies, juices, or sprinkled on food | High | Quick absorption, customizable doses |
| Flakes | Used as a topping on soups, salads, or snacks | Moderate | Adds texture and flavor |
| Tablets | Used as a dietary supplements | Slower | Easy to carry while traveling |
| Liquid | Added to drinks or taken as-is | Very High | Fastest absorption, good for therapeutic use |
Brewer’s Yeast Benefits FAQs
Is brewer’s yeast the same as nutritional yeast?
No, brewer’s yeast and nutritional yeast are different. Brewer’s yeast, a by-product of beer brewing, has a bitter taste. Nutritional yeast is grown specifically for consumption and has a nutty, cheesy flavor. Both come from Saccharomyces cerevisiae, but nutritional yeast is often fortified with vitamin B12, rendering it ideal for vegans. Always choose based on taste and nutritional needs.
Can brewer’s yeast help with weight loss?
Brewer’s yeast supports weight loss by boosting metabolism with its B vitamins. It also contains fiber and protein that increase satiety. It helps control your appetite by keeping you full for longer. Adding it to a healthy diet can help manage weight effectively.
Are there any side effects of consuming brewer’s yeast?
Yes, brewer’s yeast causes gas, bloating, or headaches in some people. It might also interact with medications like MAO inhibitors. People with yeast allergies or weakened immune systems should avoid it. Always consult a doctor before using brewer’s yeast, especially if you are on medication or have preexisting health conditions.
Is brewer’s yeast gluten-free?
Not all brewer’s yeast is gluten-free. If it’s a by-product of brewing beer from barley or wheat, it may contain gluten. However, gluten-free varieties made from sugar beets or molasses are available. Always check the label to ensure it’s gluten-free if you have celiac disease or gluten sensitivity.
What is brewer’s yeast good for?
Brewer’s yeast adds B vitamins, protein, chromium, and selenium to your diet. People use it to support blood sugar control, energy, immunity, brain health, and digestion. Some breastfeeding mothers also take it to help with milk supply.
Can brewer’s yeast help you sleep?
Brewer’s yeast is not a proven sleep aid. However, it is rich in B vitamins and magnesium, which support the nervous system and may help you feel more relaxed. If you have ongoing sleep problems, it is better to speak to a doctor.
What are the benefits of brewer’s yeast powder?
Brewer’s yeast powder mixes easily into smoothies, juices, soups, and baked goods. It gives quick access to the B vitamins, protein, and minerals in the yeast, and lets you adjust the dose to your needs. It is one of the most common and affordable forms.
What is the difference between active and inactive brewer’s yeast?
Active brewer’s yeast is live and is used for brewing and baking. Inactive (deactivated) brewer’s yeast is the type sold as a food supplement. The inactive form is easier to digest and is what most people take for its nutrition, since live yeast can cause more gas or bloating.
How much brewer’s yeast should you take daily?
A common amount for adults is one to two tablespoons a day, split into two or three smaller doses. Start small to see how your body reacts and follow the label or your doctor’s advice, especially if you take other medicines.
