Brewer's Yeast

Brewer's yeast, which is often called nutritional yeast, was originally a by-product of the brewing of beer. While still used for brewing, it is also now grown as a plant product for its nutritional value. Nutritional yeast is not exactly the same as brewer's yeast. Brewer's yeast was originally used as a nutritional supplement, then other yeasts were made available for this purpose. Brewer's yeast differs from live baker's yeast in that its live yeast cells have been destroyed, leaving the nutrients behind. Live yeast cells can actually deplete the body of B vitamins and other nutrients.

Nutritional yeast contains high levels of many important nutrients, including all of the B vitamins (except for B₁₂), 16 out of 20 amino acids, and 14 different minerals. The amino acids (proteins) in yeast help the body repair tissue and fight disease. Brewer's yeast has a very high protein content, with one tbsp. providing 4.6 g, making it a rich source of protein for vegetarians. It is also high in phosphorus.

Uses

Because yeast is such a rich source of B vitamins, it enhances the roles these vitamins play in the body. The B-complex vitamins help your body metabolize carbohydrates, fats, and proteins. They also support the nervous system and help maintain the muscles used for digestion.

Different B vitamins play different roles, particularly in their support of the nervous system. They relieve stress, depression, irritability, and fatigue, and also help reduce some effects of aging. When under the pressures of stress or infection, the body needs greater supplies of B vitamins. The body does not store excess B vitamins, so they must be regularly consumed. B vitamins can also help relieve morning sickness.

Biotin, one of the B vitamins that brewer's yeast supplies, has been shown to strengthen brittle nails and improve the health of hair. It also is used to treat infant cradle cap. Biotin helps people with diabetes use insulin more efficiently and is useful for treating diabetic neuropathy.

Brewer's yeast is also an important source of chromium. The U.S. FDA recommends 120 mcg of chromium daily, but 90 percent of Americans are deficient in this important mineral. Chromium has the ability to significantly lower blood cholesterol levels.

Chromium is also an important supplement for those with type 2 (adult onset) diabetes because it can significantly lower blood sugar levels. Without chromium, insulin is not able to work properly and blood sugar levels rise. Researchers have been able to lower some diabetic glucose levels to almost normal levels with daily chromium doses of 1,000 mcg.

Several studies have tested the use of chromium for the treatment of acne, with good results. Chromium's ability to increase the effectiveness of insulin's activity in the body has also led to its consideration as an aid to weight loss. Chromium can be difficult for the body to absorb, but is more easily absorbed when taken with brewer's yeast.

As a source of chromium, brewer's yeast can reduce blood sugar levels in people with type 2 diabetes, lower blood cholesterol levels, help with weight loss, and aid in the treatment of acne.

As a source of B vitamins, brewer's yeast can relieve stress, depression, irritability, and fatigue.

As a source of biotin, brewer's yeast can strengthen hair and nails, and treat cradle cap and diabetes.

Dietary Sources

N/A

Other Forms

Brewer's yeast comes in flake, powder, tablet, and liquid form.

How to Take It

You can dissolve brewer's yeast in juice or water. Four tbsp. per day are recommended. If your diet is low in B vitamins, this amount may cause gas, so it's best to begin with 1 tsp. in a glass of juice and work slowly up to 4 tbsp.

Precautions

There are no known side effects. However, you should avoid yeast products if you have frequent yeast infections. People who have osteoporosis should avoid yeast because of its high levels of phosphorus. If you take a yeast supplement, also take extra calcium.

Possible Interactions

Brewer’s yeast contains a significant amount of tyramine, a substance that should be avoided if you are taking any antidepressants that are monoamine oxidase inhibitors (MAOIs). Examples of these medications are phenelzine, tranylcypromine, pargyline, selegiline, and isocarboxazid. Selegiline is also used for the treatment of Parkinson’s disease. Brewer’s yeast may also interact with meperdine, a narcotic analgesic. The dangerous interaction between brewer’s yeast and these medications may lead to “hypertensive crisis,” a rapid and severe increase in blood pressure that is characterized by nausea and vomiting, headache, and irregular heartbeat. This reaction may result in a heart attack or stroke.

Supporting Research

Balch J, Balch P. Prescription for Nutritional Healing. Garden Park City, NY: Avery Publishing Group; 1997.

Bentley JP, Hunt TK, Weiss JB, et al. Peptides from live yeast cell derivative stimulate wound healing. Arch Surg. 1990;125:641–646.

Chromium necessary to regulate blood sugar. Conscious Choice: The Journal of Ecology and Natural Living. June 1998;11:33.

Hegoczki J, Suhajda A, Janzso B, Vereczkey G. Preparation of chromium enriched yeasts. Acta Alimentaria. 1997;26:345–358.

Li Y-C. Effects of brewer's yeast on glucose tolerance and serum lipids in Chinese adults. Biol Trace Elem Res. 1994;41:341–347.

McCarty MF. Insulin resistance in Mexican Americans: a precursor to obestity and diabetes? Med Hypotheses. 1993;41:308–315.

Murray M. Biotin: An overlooked essential B vitamin. The America Journal of Natural Medicine. May 1996;3:5–6.

Murray M. The chromium connection. Health Counselor. March 1997;9:48–59.

Rabinowitz MB, Gonick HC, Levin SR, Davidson MB. Effects of chromium and yeast supplements on carbohydrate and lipid metabolism in diabetic men. Diabetes Care. 1983;6:319–327.

Shils M, ed. et al. Modern Nutrition in Health and Disease. 9th edition. Baltimore, Md: Williams & Wilkins; 1999:1628-1629.

Sweet RA, Brown EJ, Heimberg RG, et al. Monoamine oxidase inhibitor dietary restrictions: What are we asking patients to give up? J Clin Psych. 1995;56:196-201

Werbach M. Foundations of Nutritional Medicine. Tarzana, Calif: Third Line Press, Inc.; 1997:209.

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