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brewer's yeast

Also known as: Brewer's yeast, nutritional yeast, beer yeast, Saccharomyces cerevisiae

Overview

Brewer's yeast, scientifically known as *Saccharomyces cerevisiae*, is a deactivated form of yeast widely used as a dietary supplement. It is a rich source of B-complex vitamins, chromium, proteins, and beta-glucans. This supplement is commonly utilized for its potential to improve glycemic control, particularly in individuals with type 2 diabetes, and to support overall metabolic health. It also offers immune support and serves as a general nutritional supplement due to its rich nutrient profile. While research maturity is moderate with several randomized controlled trials and some systematic reviews, the quality of evidence varies, with the strongest support for its role in glycemic management. It is available in various forms, including tablets, powders, and suspensions.

Benefits

Brewer's yeast offers several evidence-based benefits, primarily in metabolic health. The most robust evidence supports its role in **glycemic control for type 2 diabetes**. A well-conducted randomized controlled trial (n=84) demonstrated that 1800 mg/day of brewer's yeast for 12 weeks significantly improved fasting blood sugar, HbA1c, and insulin sensitivity compared to placebo (p < 0.001 for FBS and HbA1c; p = 0.02 for insulin sensitivity). This suggests it can be a valuable adjunct for diabetic patients. Some studies also indicate a potential for **improving lipid profiles**, with observed decreases in serum triglycerides and total cholesterol, though these findings are mixed and from smaller studies (n=15-56), requiring further confirmation. For **weight management**, a meta-analysis of yeast beta-glucans, a component of brewer's yeast, found no significant effect on body weight, indicating limited efficacy for weight loss. Additionally, there is some preliminary evidence suggesting brewer's yeast may offer **immune and respiratory benefits**, such as reducing symptoms of upper respiratory tract infections and irritable bowel syndrome, but these findings are from smaller, less rigorous studies and need more robust research.

How it works

Brewer's yeast exerts its effects through several active components. Its chromium content is crucial, as chromium enhances insulin receptor activity and is a component of the glucose tolerance factor, thereby improving insulin sensitivity and aiding in glucose metabolism. The beta-glucans present in brewer's yeast are known to modulate immune responses and possess prebiotic properties, supporting gut health and immune function. Furthermore, the rich array of B vitamins in brewer's yeast plays a vital role in various metabolic processes, including energy production and neurological function. The absorption of chromium and beta-glucans from brewer's yeast is moderate, and bioavailability may vary depending on the specific preparation and individual factors.

Side effects

Brewer's yeast is generally considered safe, with a low incidence of adverse effects. The most common side effects, occurring in over 5% of users, are mild gastrointestinal discomforts such as flatulence and diarrhea. Less common side effects, affecting 1-5% of individuals, include the possibility of migraines in sensitive individuals. Rare side effects, occurring in less than 1% of users, involve potential interactions with certain medications. Specifically, caution is advised for individuals taking medications for hypothyroidism and depression, as brewer's yeast may interfere with their efficacy. High doses of chromium, a component of brewer's yeast, could potentially affect kidney and liver function, although significant toxicity has not been reported at typical supplemental doses. No significant toxicity has been observed at doses of yeast beta-glucans up to 15 g/day. Individuals with known allergies to yeast should avoid brewer's yeast. It is always recommended to consult a healthcare provider before starting supplementation, especially if on other medications or with pre-existing health conditions.

Dosage

For optimal glycemic control in type 2 diabetes, a recommended dosage is approximately 1800 mg/day, typically administered as six 300 mg tablets, taken over a period of 12 weeks. Other studies have explored doses ranging from 3 g/day (for beta-glucan-rich extracts) up to 10 g/day, generally without significant adverse effects. While there is no officially established maximum safe dose, exceeding these amounts may increase the risk of gastrointestinal side effects. Brewer's yeast is usually recommended to be taken with meals to enhance absorption and minimize potential gastrointestinal discomfort. The form of the supplement, whether tablets, powders, or suspensions, can influence absorption and specific dosing recommendations, with beta-glucan-enriched extracts potentially having different guidelines.

FAQs

Is brewer's yeast effective for diabetes?

Yes, evidence supports modest improvements in blood glucose control, HbA1c, and insulin sensitivity in type 2 diabetes at doses around 1800 mg/day over 12 weeks.

Does it help with weight loss?

Current evidence, including meta-analyses of yeast beta-glucans, does not support significant weight loss effects from brewer's yeast or its components.

Are there side effects?

Mild gastrointestinal symptoms like flatulence and diarrhea are most common. Rare occurrences of migraine and potential drug interactions are also possible.

Can it be taken with other medications?

Caution is advised, especially with thyroid and psychiatric medications. Always consult a healthcare provider before combining with other medications.

How long before effects appear?

Glycemic improvements in clinical trials were typically observed after 12 weeks of consistent supplementation.

Research Sources

  • https://pmc.ncbi.nlm.nih.gov/articles/PMC3843299/ – This randomized controlled trial (n=84) investigated the effects of brewer's yeast (1800 mg/day) versus placebo in type 2 diabetes patients over 12 weeks. It found significant reductions in fasting blood sugar and HbA1c, along with improved insulin sensitivity, without affecting BMI. The study was well-powered and controlled, though limited by its single-center design.
  • https://www.drugs.com/npp/brewer-s-yeast.html – This source provides a summary of a double-blind RCT involving 56 overweight/obese adults who consumed a beta-glucan-rich hydrolysate from *S. cerevisiae* (3 g/day) for 12 weeks. It reported significant reductions in weight gain, BMI, and waist circumference compared to placebo. However, the small sample size and use of a specific extract limit the generalizability of these findings.
  • https://pmc.ncbi.nlm.nih.gov/articles/PMC8707765/ – This systematic review and meta-analysis examined the effects of yeast beta-glucans on body weight in both obese and non-obese subjects. It concluded that there was no significant effect on body weight, while confirming the safety of yeast beta-glucans at high doses. The review highlighted heterogeneity between animal and human studies and provided high-quality evidence for safety but limited efficacy for weight loss.
  • https://www.medicalnewstoday.com/articles/brewers-yeast – This article provides general information on brewer's yeast, including its uses, potential benefits, and side effects. It touches upon its nutritional content and common applications, serving as a broad overview for consumers.
  • https://www.semanticscholar.org/paper/Brewer's-Yeast-Improves-Glycemic-Indices-in-Type-2-Hosseinzadeh-Javanbakht/0580f5de8a0d06354a98146df60de5b990130e58 – This paper, likely the full text or a detailed abstract of the Hosseinzadeh et al. (2013) study, details the findings that brewer's yeast improves glycemic indices in type 2 diabetic patients. It provides in-depth methodology and results supporting the significant reductions in fasting blood sugar and HbA1c.

Supplements Containing brewer's yeast

Vitamins For The Hair by Vitamin World
43

Vitamins For The Hair

Vitamin World

Score: 43/100
Vitamins For The Hair by Radiance
68

Vitamins For The Hair

Radiance

Score: 68/100
New Life Hair With Copper by Sundown Naturals
70

New Life Hair With Copper

Sundown Naturals

Score: 70/100
Women's Complete Daily Nutritional Packets by Nature's Bounty Prescriptive Formulas
83

Women's Complete Daily Nutritional Packets

Nature's Bounty Prescriptive Formulas

Score: 83/100
Stress B-Complex with C & Zinc by Nature's Bounty
65

Stress B-Complex with C & Zinc

Nature's Bounty

Score: 65/100
Super B-Complex With Folic Acid Plus Vitamin C by Nature's Bounty
78

Super B-Complex With Folic Acid Plus Vitamin C

Nature's Bounty

Score: 78/100
Brewer's Yeast by NOW
85

Brewer's Yeast

NOW

Score: 85/100