Brewer's Yeast Nutrition

Brewer's yeast can be a good nutritional supplement. Is it right for you?

What is Brewer's Yeast?

• Brewer's yeast is an ingredient used for making beer. But taken alone, it's a great source of many vitamins, minerals and amino acids. As an organism, yeast must manufacture its own amino acids, which is why it becomes such a complete source of so many nutrients. It is a great natural source of thiamin, riboflavin, niacin, biotin, folic acid, chromium, zinc, iron, phosphorus, selenium and B vitamins.

Vitamin B12

• Brewer's yeast is often chosen as a supplement by vegetarians and vegans because of its high levels of vitamin B12. Vitamin B12 is necessary for normal brain function and for the formation of blood, yet it is difficult to get with a meat-free diet, so it is important that vegetarians find a good alternative source, and brewer's yeast is a rich source.

Chromium

• Brewer's yeast is a source of chromium, which has been shown to help regulate blood sugar and to help raise HDL cholesterol ("good" cholesterol). This makes brewer's yeast a good dietary supplement for those who suffer from high cholesterol, hypoglycemia and diabetes.

Other Benefits

• The many vitamins, minerals and other nutrients found in brewer's yeast have also been shown to promote healthy skin and nails; treat eczema, acne and other skin issues; prevent heart problems; relieve constipation; and help with fatigue and low energy.

How to Include Brewer's Yeast in Your Diet

• Brewer's yeast is available in tablet, flake and powder form. Because of the somewhat bitter taste, some people find the tablets to be the easiest way to take brewer's yeast. The powder can be added to foods and drinks. Whichever form of brewer's yeast you choose, they do not need to be kept in the refrigerator and last for a very long time.

  It's important that you don't confuse brewer's yeast with baker's yeast or nutritional yeast (though sometimes brewer's yeast may be labeled as nutritional yeast, just be sure to carefully check the label). While generally OK to take, these yeasts do not have the high nutrition level that brewer's yeast has. Also be sure the brewer's yeast was made specifically for supplemental purposes. Overly processed brewer's yeast is lower in nutritional value.

  You'll also want to check the label before buying because levels of the different nutrients can vary from one manufacturer to the next, and you want to be sure the nutrients you were hoping to seek are included.

  When you begin taking brewer's yeast, start with small amounts as taking large amounts can sometimes lead to digestive issues such as flatulence and diarrhea. The typical dosage is 1 to 3 tbsp. per day, but a good amount to start with is just a quarter teaspoon. Double the amount daily until you've reached a tablespoon or so.

Some Cautions

• Although brewer's yeast has been shown to be beneficial for people with diabetes, hypoglycemia and other similar conditions, it's important to check with your doctor before you take brewer's yeast if you have those conditions. Also anyone who easily develops vaginal yeast infections should avoid taking brewer's yeast. Brewer's yeast is also very high in phosphorous which can make it difficult to get enough calcium in your diet. A calcium supplement should be taking along with brewer's yeast.