Brewer’s yeast is a tiny, single-celled fungus that produces beer and bread. It is also deemed a natural supplement, having a host of nutritional benefits, and is primarily considered a probiotic. The benefits of brewer’s yeast include improving digestive health, controlling blood sugar levels, boosting immunity, and treating diarrhea. Let us know more about brewer’s yeast and its health benefits.
Top 7 Health Benefits of Brewer’s Yeast
1. Controlling blood sugar levels
Chromium, the scarce trace material, is found in brewer’s yeast. Studies have shown chromium can control blood sugar levels and improve insulin sensitivity. (2) Several studies have been carried out on the subject, and it was concluded that brewer’s yeast does have a considerable impact on improving insulin sensitivity, thus keeping blood sugar levels from rising. (3). Improved glucose tolerance in people with type 2 diabetes was also observed.
It was also found that chromium has no effect otherwise on people who did not have diabetes.
2. Brewer’s Yeast and Breastfeeding
Nutritional yeast is believed to have galactagogue properties, but insufficient scientific evidence exists to prove the same. Many women use it to boost their breast milk supply, which is supposed to go up without affecting nursing babies.
Since breastfeeding mothers are primarily tired due to lack of sleep and rest, baker’s yeast may come in handy to fight off baby blues. The B vitamins, proteins, and iron in brewer’s yeast may help counter feelings of fatigue, boost energy, and elevate 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 the body with healthy gut bacteria that can neutralize 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
Deficiency of thiamine, also known as vitamin B1, has been linked with vision problems such as cataracts and glaucoma. A Thiamine deficiency can also cause paralysis of the muscles of the eyes. (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, the lack of which 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 potent reason for a weakened immune system, and incorporating brewer’s yeast in your diet by just two tablespoons a day can meet 90 percent of your daily needs for selenium. (6)
6. Brain health
As soon as one gets pregnant, and even before conception, women are advised to take appropriate doses of folic acid, folate, or Vitamin B9. Folate has been linked to improved 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 will provide you with these essential vitamins, as it is loaded with riboflavin, thiamine, vitamin B9, niacin, and vitamin B6, which are necessary for healthy neurological functions.
7. Prevents anemia
Though a lack of iron primarily causes anemia, other factors, such as the body’s inability to absorb iron, can also result in anemia. Research suggests that 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 the production of red blood cells, thereby increasing hemoglobin levels.
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 rich nutritional benefits – primarily vitamins B. Brewer’s yeast is also a rare source of the scarce chromium. Chromium is an essential trace mineral found to affect blood sugar levels positively.
Additionally, it is packed with other nutrients that boost an individual’s overall health. It is available both as pills and powders to be consumed 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 brand with a good reputation and the most minor 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 one to two tablespoons daily, to a maximum of 3,000 milligrams, split into two to three 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 in case 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 | Convenient, adds texture and flavor |
| Tablets | Swallowed as dietary supplements | Slower | Precise dosing, travel-friendly |
| 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, making it ideal for vegans. Always choose based on taste and nutritional needs.
Can brewer’s yeast help with weight loss?
Brewer’s yeast may support weight loss by boosting metabolism with its B vitamins. It also contains fiber and protein, which increase satiety. By making you feel full, it can help control your appetite. While it’s not a direct weight-loss solution, incorporating it into a balanced diet can assist in managing weight effectively.
Are there any side effects of consuming brewer’s yeast?
Yes, brewer’s yeast can cause 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 underlying 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.
