Not only is beta glucan good for bolstering our immune defenses, but it also offers vast heart support by lowering LDL cholesterol (bad cholesterol). For adequate intake, incorporate beta glucan naturally through a diet or use supplements.
Beta glucan is a kind of natural polysaccharide that is known as an Immuno-Modulator.
This means that it "modulates" (alters) the immune system to make it work to its best ability.
It is a fiber-like molecule that functions by turning on (activating) every immune cell in the body, including macrophages, neutrophils, basophils, natural killer cells, and so on.
Beta glucan (β-glucan) is commonly found in plants like oats and barley.
The substance is obtained from the cell walls of various microorganisms, such as bacteria, fungi, yeasts, algae, and lichens.
It can be consumed orally as a supplement or included in a whole-food diet.
Glucan foods and supplements have been shown to have various health benefits, including strengthening the immune system, improving brain function, and potentially preventing cancer. (1)
Furthermore, research indicates that beta glucan yeast products have the ability to reduce cholesterol levels, particularly the "bad" low-density lipoproteins (LDL). (2)
Beta glucan has many proven health benefits, including fighting off infections, preventing cancer, managing diabetes, and controlling cholesterol levels. (3)
Over the last 50 years, over 200,000 studies on beta glucan have been published on PubMed.gov.
Beta glucan is the most frequently studied natural supplement in the world.
Over 250 studies currently exist on ClinicalTrials.gov
So, where do we get these magical molecules?
First up are yeasts—yes, that same stuff used to make bread rise is also full of beta glucans.
Mushrooms, too, are rich sources, especially the shiitake and maitake varieties, often praised for their immune-boosting properties.
The beauty behind beta glucan is its unique ability to enhance and strengthen our immune cells and fight off illness.
According to numerous scientific studies, these activated immune cells are then better equipped not just to recognize invading pathogens but also to eliminate them more effectively.
Beta glucan works like a personal trainer for your immune cells, helping them get stronger and more efficient at their job.
This way, when harmful pathogens come along, your immunity goes to work to fight them off.
Similarly, when you take beta glucan supplements, they interact with certain types of white blood cells called macrophages and neutrophils – think of these as our body’s frontline defense against infections – stimulating them into action. (4)
Beta glucan also has a significant impact on the activity of lymphocytes, which are white blood cells referred to as Th1 and Th2 effectors.
Th1 lymphocytes play a role in regulating immunity against intracellular parasites, while Th2 effectors play a role in regulating immunity against extracellular pathogens.
Imbalances in the cells can lead to an autoimmune response. Autoimmune responses occur when the immune system mistakenly attacks healthy cells, potentially resulting in significant health complications.
Th1 lymphocytes play a role in regulating immunity against intracellular parasites, while Th2 effectors play a role in regulating immunity against extracellular pathogens.
Imbalances in the cells can lead to an autoimmune response.
Autoimmune responses occur when the immune system mistakenly attacks healthy cells, potentially resulting in significant health complications.
Research has shown that foods rich in beta glucan can help keep heart disease at bay. (5)
Studies published over the past 20 years show that in people with high levels of cholesterol and triglycerides in their blood, adding glucans to their diets has been shown to lower LDL cholesterol levels. (6)
β-glucans that have been extracted and purified have been utilized in clinical cancer treatment.
Beta glucan functions as an immunomodulating agent by activating innate immune cells, aiding the fight against diseases.
This activation leads to adaptive immune cell responses, which may have the ability to inhibit tumor growth and metastasis. (7)
The immune system has a huge impact on our mental health and stress levels.
Beta glucan may have a positive effect on brain function.
A healthier immune system can promote less stress, less anxiety, improved sleep, and a stable mental condition.
Research by the National Institutes of Health indicated that long-term consumption of β-glucans from mushrooms and oat bran benefited mice's memory, synaptic protein levels, and brain structure. (8)
Next time you see that bowl of oatmeal or slice of whole grain bread - think about all those amazing benefits it's packed with.
Osteoporotic fractures happen when someone has osteoporosis, an illness that makes bones weak and brittle due to a lack of bone mass, or bone loss.
Beta Glucan has shown positive activity against osteoporosis in clinical studies.
It can also deploy murine progenitor cells out of the bone marrow and help murine hematopoietic healing after bone marrow damage. (9)
Beta glucan is known to reduce high blood pressure and manage blood pressure levels.
An article on WebMD reveals how subjects with a body mass index (BMI) above the median (31.5 kg/m2) experienced lower blood pressure when eating foods containing oat-glucans. (10)
In a separate medical trial, rats with high blood pressure were given a diet with medicinal mushrooms such as 5% shiitake mushrooms (Lentinus edodes) or maitake mushrooms.
The results showed a lower average blood pressure among the rats.
Many studies have looked at how beta glucan affects cholesterol.
The first food ever to receive approval from the US Food and Drug Administration (FDA) for lowering cholesterol was oat bran, which contains glucans.
As soon as polysaccharide glucans are part of a meal, the digestion of carbohydrates and fats slows down
This changes how the body responds to hormones and fats. Lipids are one of the main parts of plant and animal cells, along with carbs and proteins.
Many clinical studies on both animals and people have shown that beta glucan can help treat diabetes and fight obesity.
In terms of weight control, beta glucan has the ability to make you feel full after eating, which is likely linked to the production of short-chain fatty acids by means of intestinal fermentation.
Peptide YY (PYY), glucagon-like peptide-1 (GLP-1), and the digestive hormone ghrelin are a few of the hunger hormones that short-chain fatty acids control.
Common ways to manage diabetes are to control blood glucose levels, lipid levels, and reduce hypertension.
On the other hand, we've got insoluble beta glucans that reside predominantly in whole grains like wheat and rye.
While these guys might not win any awards for lowering cholesterol levels, they have a great track record of helping to improve digestive health. (11)
Yes, glucans are available in specific foods. However, the body needs extra help absorbing pure forms of the substance. Supplementation is key.
Oats take centre stage here due to their high content of soluble fiber which includes our superstar compound - Beta Glucan.
Oats are one of the most researched sources of beta-glucan.
They have been linked to a number of health benefits, such as lowering both total and LDL cholesterol levels, lower chance of heart disease, and lower blood sugar levels. (12)
Despite oats and barley having the highest amount of beta glucan content, rye bread is a whole grain, which not only contains beta glucan, but is also rich in prebiotic fiber.
That's right - seaweed! Edible seaweed is highly beneficial for the human body.
It is also known to be one of the best sources of iodine, which is needed for a healthy, functioning thyroid.
The high beta glucan content found in barley makes it a top competitor against oats. Barley is also known to contain the highest amount of glucan.
The European Journal of Clinical Nutrition revealed that consuming between 6.5 -and 6.9 grams of barley β-glucans on a daily basis contributed to a 7% reduction in LDL (bad) cholesterol in normal people who experience high levels of cholesterol. (13)
Shiitake mushrooms contain a chemical called eritadenine, which is known to lower the amount of cholesterol in the bloodstream.
They also have beta-glucans, which may assist in reducing inflammation and stopping cholesterol from being absorbed by the gut. (14)
Reishi mushrooms are also rich in glucan. They are also known to help strengthen immunity and combat bacteria.
Beta-glucans, which are found in reishi mushrooms, have been shown in animal studies to stop or slow the growth of cancer cells and stop them from spreading. (15)
If you're someone who's always racing against time or if some of the foods we mentioned don’t really tickle your taste buds – supplements could be just what you need.
A daily dose of beta glucan through tablets or capsules can give you all the benefits without needing radical changes in your diet.
For optimal immune response, take one beta glucan 500mg capsule per 50 lbs. For example, if you weigh 150 pounds, take 3 capsules daily.
How much beta glucan must you take?
Use one 500mg capsule for every 50 pounds for maximum immunological response. If you exceed 150 pounds, for instance, take three capsules per day.
Take the supplement tablets on an empty stomach in the morning. Allow 30 minutes before you eat.
If you forget to take your Beta Glucan pills in the morning, you can take them during the day, but their benefits may be less.
These dosage guidelines are for optimal immune function response, however, any dose (i.e., 1 capsule per day) is still highly beneficial.
Impressive benefits like improved heart health and brain function can't be overlooked.
According to countless studies like those found at the National Library of Medicine, PubMed.gov, and ClinicalTrials.gov - evidence gives us enough scientific data to say yes, beta glucan is good for us.
Beta glucans have shown significant antimicrobial and anticancer properties, as well as the management of high cholesterol.
Beyond just physical health perks, cognitive advantages also come along with consuming foods rich in beta-glucans.
Beta glucan significantly improves heart health, brain function, and immune response. Optimal dosing is one 500mg capsule per 50 pounds of body weight, taken on an empty stomach in the morning.
Studies from PubMed and ClinicalTrials.gov highlight its antimicrobial, anticancer, and cholesterol-lowering properties, along with cognitive health benefits.