15 BENEFITS OF BREWER'S YEAST FOR BODY AND MIND - NUTRITION - 2025

The benefits of brewer's yeast as a dietary supplement are thanks to the nutrients it contains, such as b-complex vitamins, phosphorus, zinc, magnesium, selenium, among others, that it contributes to our diet. In addition to its recently studied prebiotic and probiotic characteristics.

Brewer's yeast is an ingredient used in the production of beer and bread. It is made from Saccharomyces cerevisiae, a single-celled fungus, has a bitter taste and contains small organisms (microflora) that help maintain the proper functioning of the digestive tract.

Surely, when you hear about dietary supplements, you think that the offer on the market is already very wide. And since brewer's yeast is usually marketed in tablet, capsule, lozenge, or powder forms, you may have been afraid of consuming it without medical supervision.

However, something you should know is that brewer's yeast has properties that have been used and recommended since the times of Hippocrates, in ancient Greece, and that although the most commercial form in our time is that of tablets, also the you can find it in flake form, powder or even liquid form.

In this article we will tell you what benefits you can obtain with its consumption. What are the general recommendations and some considerations that you should take into account, to know if it is indeed what you need to add to your diet. Remember that it is not a medicine and that the value it gives you is that of a food.

Like everything in our diet, the amounts that one consume should be in the right measure. And depending on the contribution that brewer's yeast provides to our diet, it is recommended between 8 and 15 gr.

This translates into: 1 to 2 teaspoons or 3 to 6 tablets (depending on the content and weight of these). We always recommend checking the labels to schedule its consumption.

Health properties of brewer's yeast

1- It is an ally in the control of anxiety

Thanks to potassium and magnesium, which we can find in beer yeast, it is considered an ally in the control of anxiety.

These properties are due to the fact that potassium and magnesium stimulate our body to react favorably to the hormones that are secreted in response to stress. They also have relaxing and heart rate regulating properties.

In this way, we have a new tool to combat the stress and anxiety that we experience daily in the city.

2- Helps with lowering blood sugar

Brewer's yeast provides vitamin b1, b2 and b3; These are particularly related to the use of carbohydrates by our body. This means that they can have the effect of lowering blood sugar.

In addition, its chromium content also classifies it as an ally in the prevention of diabetes. This element participates in the metabolism of insulin, whose deficiency causes a deterioration of glucose metabolism.

For people who suffer from diabetes, it is recommended to consult with their nutritionist, before consuming brewer's yeast.

3- Helps reduce the risk of cardiovascular diseases

There are many ways in which brewer's yeast helps in the prevention of cardiovascular diseases. Here are some of its components to which these properties are attributed.

The folic acid, vitamin b6 and vitamin b12 present in brewer's yeast help regulate homocysteine ​​levels in our blood. Homocysteine ​​is an amino acid that, when elevated in the blood, is a risk factor for cardiovascular diseases.

Brewer's yeast also provides natural antioxidants that participate in protecting our body from damage to our cardiovascular system.

This could reduce the risk of heart attack, stroke and angina pectoris.

4- Provides benefits for our intestinal flora as a prebiotic agent

Brewer's yeast has prebiotic properties, that is, it contains substances that allow favorable changes at the level of our intestinal flora, giving us health and well-being.

The intestinal flora is composed of beneficial bacteria, and it has been studied that brewer's yeast favors the growth of these beneficial bacteria colonies, which prevent the growth of pathogenic bacteria such as Salmonella.

5- If it is used as a probiotic, it is a beneficial microorganism in our intestinal tract

The main probiotics are lactic acid bacteria, however, there is an interest in adding to this group, microorganisms such as yeasts, specifically S. cerevisiae var. Boulardii, which resists the action of gastric acid and reaches the intestine to fulfill the beneficial functions of probiotics.

Among some benefits of incorporating probiotics into our diet are: the reduction in the duration of diarrhea, the stimulation of the immune system, the reduction of cholesterol levels, as well as the increase in the absorption of nutrients

6- Provides benefits in vegetarian diets

Today there are more people who choose vegetarianism with a lifestyle. If you are about to follow it, this information will probably be useful to you.

In diets in which meat and many products of animal origin are eliminated, it usually happens that the contribution of proteins and other nutrients such as zinc, some b-complex vitamins, selenium, among others, do not cover the daily nutritional requirements.

Brewer's yeast is an ally for vegetarians, it has all the B complex vitamins. It contains proteins of high biological value, that is, it provides the 20 amino acids that our body needs. Consuming 15 grams of brewer's yeast, we obtain the same amount of protein as in a glass of milk.

7- Provides benefits for athletes

For athletes it is important to be able to take advantage of carbohydrates properly in order to obtain the energy that they provide us.

In this sense, brewer's yeast contributes by providing B-complex vitamins, which are essential for the release of energy from food. Diets poor in vitamin B1 have been associated with fatigue and pain in the legs during exercise.

8- Provides nutrients to maintain healthy skin

When the body suffers from a lack of vitamin B3, it presents a disease called pellagra, which is characterized by dermatitis, among other symptoms (diarrhea and dementia).

A diet poor in vitamin B3, people with severe alcoholism problems or nutrient absorption problems are causes that can generate a greater predisposition to present it.

Brewer's yeast is a good alternative to provide vitamin B3 in our diet.

9- In women of childbearing age it contributes to the preparation for a healthy pregnancy

It is important for women to plan their pregnancy to ensure the health of the baby. There are nutrients that must be consumed before conception; we speak for example of folic acid.

Folic acid, present in brewer's yeast, is a nutrient that prevents defects in the baby's neural tube, that is, in the structure that will become his brain and spinal cord.

These defects occur in the first month of pregnancy, so it is very important that a woman be very concerned about her nutrition.

10- It helps us preserve our memory

Vitamin B12 and folic acid, both of which are found in brewer's yeast, have been investigated for their relationship to healthy aging and good mental health. Its effect has been studied in older adults, who have better cognitive function and better short-term memory.

Researchers claim that these vitamins protect neurons from deterioration of myelin. Myelin is a very important structure for communication between neurons, and therefore to preserve memory in good condition.

11- It helps the liver to properly fulfill its functions

In order for our body to be able to take advantage of or dispose of what is ingested, it must first be metabolized, that is, it must be chemically processed by our body. The liver is the organ in charge of the metabolism of what is ingested (carbohydrates, lipids, amino acids).

For each of these functions, the liver performs a series of chemical reactions, and the B vitamins present in brewer's yeast have the role of facilitators of many actions carried out by the liver in this process.

12- Contributes to the prevention of diseases such as cancer

Brewer's yeast contains selenium, which has been increasingly studied to claim that it plays an important role in the prevention of various types of cancer, as well as heart disease, cataracts, and sterility problems.

The function of selenium is to protect the genetic material of our cells from molecules such as free radicals, a product of exposure to excessive sunlight, pollution, tobacco smoke and other carcinogens.

13- Stimulates the appetite

One of the mechanisms by which brewer's yeast stimulates the appetite is thanks to folic acid, which also participates in increasing the production of gastric acids.

Appetite problems, both temporary and long-term, are very common in older adults. As a result of depression or some illness, it is easy for them to fall into malnutrition. To prevent this, brewer's yeast can be very helpful,

14- Contributes to academic performance

Brewer's yeast if it has any group of nutrients that stands out in its composition are the B complex vitamins and phosphorus.

The B complex vitamins, have favorable effects on the development of cognitive and learning processes.

And phosphorus, although it is an element widely present in the diet, is still important since it intervenes in many neuronal processes related to learning.

15- Helps fight depression problems

Brewer's yeast provides a supply of B complex vitamins, which are important for the proper functioning of the nervous system. When there is a deficiency of vitamin B6 in the diet, subtle changes in mood can occur, even before there is a deficiency in the body.

This B-complex vitamin participates in the production of serotonin in the brain, a component that makes us enjoy pleasure and well-being.

Not only vitamin B6 is involved, also folic acid and B12, whose deficit is also expressed with personality changes.

Other B vitamins are also involved in mental health. Low folic acid can lead to personality changes and depression. Vitamin B12, at marginally low levels, can contribute to depression and memory problems. As we age, vitamin B12 is not so easily absorbed, even if the daily requirement is ingested in the diet.

Contraindications and side effects

The side effects of brewer's yeast are generally mild. The most common are excess gas, bloating, and migraine headaches.

Stop taking brewer's yeast and contact your doctor immediately if you experience chest pain, sore throat, or shortness of breath. These side effects may indicate an allergic reaction to brewer's yeast.

Brewer's yeast is a source of B vitamins, but it does not contain B-12. Inadequate amounts of B-12 can cause anemia, so it is important to ensure that you have sources of B-12 in your diet.

Brewer's yeast can interact with several different types of medications. Talk to your doctor before taking brewer's yeast if you use:

• Monoamine oxidase inhibitors (MAOIs): These include tranylcypromine, selegiline, and isocarboxazid. These types of medications are used to treat depression. The large amount of tyramine in brewer's yeast can cause a hypertensive crisis when mixed with MAOIs. This reaction causes an immediate and dangerous increase in blood pressure. It can cause a heart attack or stroke.
• Meperidine: This is a narcotic pain medication. Hypertensive crises can occur when brewer's yeast interacts with this narcotic.
• Medications for diabetes: Brewer's yeast can lower blood sugar levels. Taking it in combination with diabetes medications may lead to an increased risk of less than optimal blood sugar (hypoglycemia).

Check with your doctor before taking brewer's yeast if you are pregnant or breastfeeding. You should also use caution if you have a central venous catheter or any of the following conditions:

• Diabetes
• Crohn's disease
• Frequent yeast infections
• Yeast allergies
• Weakened immune system

In some circumstances brewer's yeast must be omitted from the diet. For example, in people with weak immune systems, AIDS cases, chemotherapy treatments or immunosuppressed patients, the consumption of brewer's yeast can lead to a type of fungal infection.

In the case of diabetic people, it is also recommended that the doctor and / or nutritionist be consulted before consumption.

References

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