vegan nutritional yeast flakes in bowl
Brewer’s yeast and nutritional yeast, both budding yeasts, are nutrient-rich foods with many health benefits. They are good for the gut, help boost immunity, increase energy levels, and promote weight loss. However, it has some side effects and is not good for everyone. Read this post to learn about the pros and cons of eating these yeasts.
What are Brewer’s and Nutritional Yeasts?
Brewer’s yeast was originally produced as a by-product of beer brewing beer and has a bitter taste. Nowadays, it is dried and used as a nutritional supplement [R].
S. cerevisiae has a wide arrange of beneficial health effects like lowering cholesterol, enhancing the immune system, decreasing inflammation, and relieving symptoms of premenstrual syndrome (PMS) [R, R].
These effects are attributed to the yeast’s nutritional profile. It’s a rich source of B vitamins, which support the metabolism of carbohydrates, fats, and proteins. Brewer’s yeast is also high in iron, selenium, zinc, and potassium. It is also a good source of protein, providing essential amino acids that the body doesn’t make by itself [R].
However, the nutritional profile varies depending on the medium on which the yeast is grown, how it is processed, and whether it has added nutrients [R].
Supplemental brewer’s yeast is grown on a medium of corn and other types of grain. It is known for being high in protein, B-vitamins, and generally chromium (some of the newer “debittered” forms don’t have chromium) [R].
Unlike brewer’s yeast, nutritional yeast has always been cultivated specifically for its nutrition. It’s grown on a glucose medium, making it gluten-free [R]. Depending on the medium it’s grown on, brewer’s yeast may contain gluten.
“Brewer’s yeast” can refer to:
- The active form of S. cerevisiae that is used for brewing.
- The leftover S. cerevisiae from the brewing process that is used as a supplement. This type has a strong bitter flavor.ddc
- S. cerevisiae that was grown on grain
Nutritional yeast is S. cerevisiae that is grown solely for supplemental use. It is usually fortified with vitamin B-12 and folic acid.
In general, S.cerevisiae has:
- B Vitamins (B1, B2, B3, B6, Folate)
- Minerals (Potassium, Chromium, Zinc, Selenium, Lithium, Magnesium, Phosphorous, Copper)
- Prebiotics (Mannan-oligosaccharides (MOS), beta-glucans)
- Anti-inflammatories and immune stimulants (beta-glucans)
- Nicotinamide riboside
- Nucleotides: DNA and RNA
- Ergosterol [R]- these have pro and antiestrogenic properties. It inhibits breast cancer.
Out of all these ingredients, I’m most interested in beta-glucans, nicotinamide riboside, and DNA and RNA. Nucleotides in whole foods give me energy.
Benefits of Brewer’s and Nutritional Yeasts
1) Brewer’s Yeast is Beneficial for Type 2 Diabetes
Brewers yeast is naturally rich in glucose tolerance factor (GTF), a compound that contains a biologically-active form of chromium [R].
It also prevents kidney and eye damage in diabetic animals [R].
Glucose tolerance factor achieves these effects by mimicking insulin. It can:
- activate proteins involved in insulin signaling pathways [R].
- enhance glucose transport [R].
- promote glycogen storage [R].
2) Brewer’s and Nutritional Yeast Help with Weight Loss
In a study (DB-RCT) of 54 obese men and women, brewer’s yeast reduced body weight and stomach fat without any negative effects on lean body mass [R].
It also decreases fat production by reducing the activity of liver enzymes required for making fatty acids [R].
3) Brewer’s and Nutritional Yeasts May Prevent Heart Disease
Brewer’s and nutritional yeasts contain many cholesterol-lowering vitamins and minerals:
- Beta-glucans [R]
- Niacin (which also increases HDL levels) [R]
- Nicotinamide riboside [R]
- Glucose tolerance factor (only in Brewer’s yeast) [R]
Consuming brewer’s yeast daily lowered LDL cholesterol and triglyceride levels and increased HDL cholesterol in type 2 diabetic patients with high blood cholesterol [R].
Aside from lowering cholesterol, brewer’s yeast also reduces blood pressure. One study (DB-RCT) in 90 adults with type 2 diabetes found that brewer’s yeast significantly lowered both diastolic and systolic blood pressure [R].
The high amounts of potassium, magnesium, and calcium in brewer’s and nutritional yeasts may explain this reduction in blood pressure. According to some studies, a greater intake of these minerals can reduce the risk of high blood pressure, heart disease, and stroke [R, R].
Brewer’s and nutritional yeasts also contain proteins that help decrease blood pressure by decreasing the activity of the angiotensin-converting enzyme (ACE). A higher activity of this enzyme is linked to high blood pressure [R, R, R].
4) Brewer’s and Nutritional Yeasts are Good for the Gut
S. cerevisiae helps promote optimal gut function by:
- Clearing away bad bacteria while supporting good bacteria [R, R, R, R, R, R]
- Preventing harmful bacteria and fungal toxins from sticking to the intestines [R, R, R, R, R]
- Aiding nutrient absorption by increasing gut surface area [R, R]
- Breaking down phytate, which increases the absorption of minerals like iron, zinc, calcium, and magnesium [R, R, R]
- Preserving gut barrier integrity [R, R, R]
- Decreasing inflammation [R]
- Fighting infections [R]
However, Saccharomyces boulardii is the only variant of S. cerevisiae currently approved for probiotic use in humans because of its clinical effectiveness in treating diarrhea and other gut disorders [R, R].
5) Brewer’s and Nutritional Yeast Boost the Immune System
Beta-glucans (sugars found in the cell walls of yeast, bacteria, and fungi) can activate the immune system and boost immune response [R].
However, not all beta-glucans are equal. Beta-glucans derived from different sources have unique structures that result in different effects [R].
Research indicates that beta glucans from yeast (i.e., beta-1–3-glucan) have the greatest capacity to activate the immune system [R].
Beta-glucans derived from S.cerevisiae have shown promising results including:
- Reduced incidence of bacterial, viral, and fungal infection in mice and humans [R, R, R, R]
- Decreased allergy symptoms in mice and humans [R, R, R]
- Reduced occurrence of post-operative infection in animals and humans [R]
- Decreased inflammation and faster wound healing in animals and humans [R, R, R]
- Reduced rate of cancer tumor size and growth in animals [R]
- Increased regeneration of white blood cells after radiation in mice [R]
- Decreased inflammation in mouse models of arthritis [R]
6) Brewer’s and Nutritional Yeasts have Anti-Cancer Effects
One study found that S.cerevisiae killed breast cancer cells by causing programmed cell death (apoptosis) [R].
Brewer’s and nutritional yeasts are excellent sources of selenium, a mineral that has anti-cancer effects [R].
7) Brewer’s and Nutritional Yeasts May Enhance Energy Levels and Improve Mood
S.cerevisiae is a natural dietary source of nucleotides. Nucleotides enhanced endurance and post workout recovery in athletes (DB-RCT), indicating that brewer’s and nutritional yeast may be used to reduce fatigue [R, R].
Patients with chronic fatigue syndrome are often deficient in many nutrients, which can worsen symptoms. A nutritional supplement based on brewer’s yeast (Nagipol) improved cognitive function and mood in chronic fatigue syndrome patients. These effects suggest that brewer’s yeast may be a useful treatment for this disorder [R, R].
Brewer’s and nutritional yeast contains lithium, an element traditionally used to treat mood disorders. Naturally lithium-rich brewer’s yeast improved mood in former drug users (DB-RCT) [R].
8) Brewer’s and Nutritional Yeasts May Promote Healthy Skin
Cosmetic products containing S.cerevisiae extract improved skin moisture, brightness, and smoothness in volunteers [R].
9) Brewer’s and Nutritional Yeasts May Improve Brain Health and Cognitive Function
Nicotinamide riboside can safely raise levels of NAD in animals and humans [R].
Increasing NAD levels with nicotinamide riboside restored cognitive function in a mouse model of Alzheimer’s disease [R].
In addition, nicotinamide riboside slowed axonal degeneration in cells by stimulating NAD pathways. Preventing axonal damage can help preserve brain cells after injury [R].
10) Brewer’s and Nutritional Yeast May Protect Against Hearing Loss
Nicotinamide riboside, a form of vitamin B3 found in brewer’s and nutritional yeasts, prevented noise-induced hearing loss in mice. It reduced nerve cell damage caused by noise exposure [R].
11) Brewer’s and Nutritional Yeasts May Promote a Healthy Pregnancy
Oxidative stress is a major factor in preeclampsia, a pregnancy disorder that results in complications to the mother and fetus. S. cerevisiae reduced oxidative stress in maternal cord red blood cells, indicating that it may be useful in reducing oxidative damage to the pre-eclamptic fetus [R, R].
12) Brewer’s Yeast Alleviates Premenstrual Syndrome
Brewer’s yeast in combination with vitamins and minerals relieved premenstrual pain in 40 patients with mild to moderate premenstrual syndrome [R].
13) Brewer’s and Nutritional Yeast Have Anti-Aging Properties
14) Brewer’s and Nutritional Yeasts May Improve Thyroid Function
Brewer’s and nutritional yeasts are good sources of selenium, a mineral essential for thyroid gland function and thyroid hormone production. Selenium supplementation decreases anti-thyroid antibody levels in patients with Hashimoto’s disease [R, R, R].
15) Brewer’s and Nutritional Yeasts May Promote Fertility
Brewer’s and nutritional yeast contain zinc, a mineral critical for male reproductive health. Increasing zinc levels in infertile men improves sperm count, quality of sperm, and male fertility [R, R].
Side Effects and Risks of Brewer’s and Nutritional Yeast
- S.cerevisiae is generally safe but may cause infections in people with weakened immune systems [R].
- People with yeast infections (including candida) or allergies to yeast should avoid brewer’s and nutritional yeasts [R, R].
- Dietary intake of brewer’s and nutritional yeasts may increase the severity of Crohn’s disease and celiac disease in patients with antibodies to S.cerevisiae [R, R, R, R].
- People who have kidney stones and gout should avoid brewer’s and nutritional yeast (because of their high purine content) [R].
- Brewer’s and nutritional yeast may worsen symptoms in patients with atopic dermatitis [R].
- Some brands of brewer’s yeast contain gluten and should be avoided in celiac disease patients [R].
Drug and Gene Interactions
- Brewer’s yeast may interact with diabetes medications and lead to low blood sugar [R].
- Brewer’s yeast has large amounts of tyramine, which can interact with monoamine oxidase inhibitors (MAOIs) and cause very high blood pressure [R].
- People with MTHFR polymorphisms (MTHFR C677T and A1298C) have a reduced ability to process folic acid completely and thus should avoid nutritional or brewer’s yeast fortified with synthetic folic acid [R, R].
- People with mutations in the Dectin-1, STAT 1, STAT 3, TLR4, and CARD9 genes should avoid brewer’s and nutritional yeast because these variants are associated with impaired immunity and increased risk of fungal and yeast infections [R, R, R].
- Genetic variants in the mannan-binding lectin (MBL) gene can lead to mannose-binding lectin deficiency, which is associated with higher anti-Saccharomyces cerevisiae antibody(ASCA) levels in Crohn’s disease patients [R, R].
How to Take Brewer’s and Nutritional Yeasts
Brewer’s and nutritional yeasts are available in powder, flake, liquid, or tablet form.
The average adult dosage for brewer’s yeast is one to two tablespoons daily [R].
Beware of Brewer’s Yeast With Gluten (if sensitive)
Well, it turns out that the first one I tried by Now Foods tasted horribly bad. It’s on par with spirulina, but not as bad as NAC and Resveratrol. If only all supplements tasted as good as inositol and NAG….
I got really tired from it for a few hours, but afterwards got a lot of energy. It had a very intense, but negative, cognitive effect.
Next, I tried the Swanson brand. It tasted really good, as opposed to the Now Foods brand. But I still got tired after trying it.
After some research, I realized that both the Now Food and Swanson brand were grown on Barley, which may have some gluten in it.
I then discovered that the Lewis Labs and Blue Bonnet Brewer’s Yeast were both grown on beets, not barley. They were gluten-free.
After trying both products, there was no fatigue from either of them, which indicated that gluten was indeed the problem.
The Lewis Labs product tastes better than the Blue Bonnet product. It tastes like honey nut Cheerios when mixed with water and a tablespoon of honey.
Lewis Labs Brewer’s Yeast will be included into my regimen – probably 30g a day.
Some users report a boost in energy levels with brewer’s yeast:
“It gives me a lot of energy and makes me feel mentally alert.” [R].
“Increased my energy levels”.
“I took this to get more energy during my 4th pregnancy. Boy did I notice an improvement !”
Some individuals experience an increase in milk supply with brewer’s yeast:
“I’ve been using this to boost my milk supply since giving birth to my son in August. A friend made me lactation cookies with this in them, and I noticed a difference right away.” [R].
“I used my brewer’s yeast to make lactation cookies and they definitely worked. Five stars.” [R].
Many users appreciate the taste of nutritional yeast :
“This yeast is veeeery yummy.. ” [R].
“It’s good. Even in salads” [R].
The main side effects users experience from brewer’s and nutritional yeast is bloating and gas:
“Why does nutritional yeast cause me to have horrible intestinal bloating and pressure?”.
“Just wondering if anyone using brewers yeast for their milk supply has had any bloating from it. I’ve been putting a teaspoon and a half in my green smoothies for over a month now but am starting to look like I have a beer belly!! LOL “.