The so-called brewer’s yeast is widely used as a supplement.
Although as its name implies, it is used in the manufacture of beer (wort fermentation).
It is in the supplementation that we will focus.
What is Brewer’s Yeast?
Yeasts are single-celled fungi. The term “brewer’s yeast” usually refers to yeasts of the genus Saccharomyces, the most commonly used species being Saccharomyces cerevisiae.
When you choose a supplement, you are taking inactive yeast.
This means that you enjoy its nutritional value, but you cannot use it to ferment anything.
Its main use is as a complement to a diet that may not always be very healthy or complete.
But it is also sought after for its specific effects.
It is a source of B vitamins (Thiamine, Riboflavin, Niacin, Pantothenic Acid, B6, Folic Acid and Biotin) and minerals such as chromium and selenium.
Good source of protein (contains essential amino acids) and fiber.
Some vegetarians are very fond of brewer’s yeast. Due to the protein content and vitamin and mineral richness, this option makes sense.
However, it is not a good option if you are looking for it because of the vitamin B12 that is often lacking in vegetarian food.
Brewer’s yeast only has vitamin B12 if it is added, as fungi do not produce this vitamin.
Due to its nutritional richness, brewer’s yeast is useful in the metabolism of carbohydrates, fats and proteins, which is why an increase in energy is one of its benefits.
It also supports the nervous system and helps keep a variety of tissues healthy: skin, hair, eyes, mouth.
- Glycemia: Its richness in chromium allows some beneficial effects to be observed in the control of glycemia;
- Cholesterol: Cholesterol also seems to benefit from supplementation, with a reduction in LDL cholesterol;
- Weight Loss: The effects found with Brewer’s Yeast are no better than what can be achieved with healthy eating and exercise. Simply, due to its protein content, it can help to balance some meals, helping to control appetite and making the metabolism more efficient;
- Constipation and diarrhea: 30g of powdered brewer’s yeast has around 6 grams of fiber, which can be an important supplement for intestinal health. Furthermore, yeasts, while inactive, encourage the growth of good bacteria. They are therefore convenient both in cases of constipation and diarrhea.
In what forms is brewer’s yeast found?
It can be purchased in powder, flakes or tablet/capsule form.
In the case of powder and flakes, it can be taken with water, fruit juice, smoothies, soups.
It can even be used to thicken sauces.
It should not be subjected to high temperatures, so it should be used cold or added to hot foods only at the time of consumption.
If you don’t like the taste of the powder and flakes, use the capsules.
There is no consensus on dosages and studies differ greatly.
In flake or powder form: 1 to 2 tablespoons is the normally recommended dosage.
Due to the fiber content, you may feel some intestinal discomfort, start with half or a tablespoon and if you feel better, increase to two.
In capsules/tablets: studies use very varied dosages that can go from 300mg per day to 1800mg for a maximum of 12 weeks.
Who can take
Adults of all ages as long as the supplement is being well tolerated.
Attention to interactions that may occur with some medications such as oral antidiabetics, MAO inhibitors and antifungals.
Always inform the health professional who accompanies you when taking any type of food supplement.
Who shouldn’t take
Its use in children, pregnant women, breastfeeding women and in cases of chron’s disease is not recommended simply because of the lack of literature in this field.
If you regularly have thrush or other fungal issues, don’t take brewer’s yeast.
The same goes for if you are allergic.