Brewer’s yeast

Brewer’s yeast, scientifically known as Saccharomyces cerevisiae, is a single-celled fungus traditionally used in beer brewing and bread-making. Today, it is widely recognised as a nutritional supplement, valued for its rich content of B vitamins, protein, and minerals such as chromium and selenium. Historically, brewer’s yeast has been used to support digestive health, boost immunity, and enhance energy. Modern research highlights its potential role in managing blood sugar levels, supporting gut health, and maintaining healthy skin and hair, making it a popular choice for those seeking natural wellness support.

Key Facts

• Brewer’s yeast is a potent source of B-complex vitamins, though it naturally lacks vitamin B12 unless fortified.
• It contains high-quality protein, making up over 50% of its dry weight, and provides essential amino acids.
• The chromium in brewer’s yeast may help improve glucose tolerance and support healthy blood sugar control, especially in people with type 2 diabetes.
• Its probiotic properties can aid digestive health and help prevent or manage diarrhoea and irritable bowel syndrome.
• Selenium and zinc present in brewer’s yeast contribute to immune function and antioxidant defences.
• Brewer’s yeast may promote healthy skin, hair, and nails, owing to its B vitamins and trace minerals.

What does the research say about brewer’s yeast and its effects on the body?

Clinical studies indicate that brewer’s yeast supplementation can improve glycaemic control in people with type 2 diabetes, reducing fasting blood sugar and HbA1c levels while increasing insulin sensitivity. Its B vitamins and minerals support energy metabolism, immune function, and skin health. While some claims—such as cholesterol reduction and enhanced immunity—are promising, more robust research is needed to confirm all potential benefits.

How is brewer’s yeast traditionally used?

Traditionally, brewer’s yeast has been consumed as a byproduct of beer brewing or as a supplement for its nutritional value. It has been used to aid digestion, boost energy, and support overall vitality, and is also popular in animal nutrition for promoting gut health and coat condition. In folk medicine, it was believed to bring luck and protect against illness.

How to best take brewer’s yeast?

Brewer’s yeast is available in powder, tablet, or flake form. It can be mixed into smoothies, sprinkled over cereals, or taken as a supplement according to the manufacturer’s instructions. The typical dose varies, but studies have used amounts ranging from 500 mg to 1,800 mg daily for up to 12 weeks.

Are there any known side effects or precautions when using brewer’s yeast?

Most people tolerate brewer’s yeast well, but it can cause bloating, gas, and headaches in some individuals. Those with yeast allergies, Crohn’s disease, or who are taking MAO inhibitors should avoid it. People with diabetes should monitor blood sugar closely, as brewer’s yeast may enhance the effects of glucose-lowering medications.

How long does it take to see the benefits of brewer’s yeast?

Benefits such as improved energy, digestion, or skin health may become noticeable within a few weeks of regular use. In clinical trials for blood sugar control, significant improvements were observed after 12 weeks of supplementation. Individual responses can vary based on health status and dietary factors.

What to look for when purchasing brewer’s yeast products?

Choose products from reputable brands that specify the source and processing method. Look for brewer’s yeast that is free from additives and contaminants, and check whether it is fortified with vitamin B12 if you require this nutrient. Always ensure the product is suitable for your dietary needs and free from allergens relevant to you.

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Is brewer’s yeast the same as nutritional yeast?

Brewer’s yeast and nutritional yeast are both derived from Saccharomyces cerevisiae, but nutritional yeast is typically grown specifically for supplementation and is often fortified with additional nutrients like vitamin B12. Brewer’s yeast is a byproduct of brewing and may have a more bitter taste, while nutritional yeast is milder and often used as a food seasoning.

Can brewer’s yeast help with hair growth?

Brewer’s yeast is rich in B vitamins, biotin, and protein, all of which are important for healthy hair growth and strength. While anecdotal reports and some supplements claim benefits for hair, direct scientific evidence is limited, though its nutrient profile supports overall hair and skin health.

Is brewer’s yeast safe during pregnancy or breastfeeding?

There is not enough reliable information regarding the safety of brewer’s yeast during pregnancy or breastfeeding. It is best to consult a healthcare professional before using brewer’s yeast supplements if you are pregnant or nursing.

Written by Gintare Sukyte