These are the effects of beta-glucans

Cholesterol-lowering, digestive, immune-stimulating - the dietary fibre is said to have a variety of health-promoting properties and effects - studies confirm this. We have summarised how you can benefit from glucans in this online article.

What is beta-glucan?

Beta-glucan is a type of polysaccharide (multiple sugar) that is found in the cell wall of bacteria, fungi, yeasts, algae and cereals such as oats and barley. Beta-glucan is also a type of dietary fibre, specifically a soluble fibre molecule. This type of fibre is known for its ability to bind water and form a gel-like substance when it dissolves in the digestive tract. This helps to regulate digestion, facilitate bowel movements, support digestive health and help increase feelings of satiety [1].

In addition to its digestive benefits, fibre can also have an effect on lowering cholesterol [2] and reducing the risk of cardiovascular disease, as some studies have shown [3,4]. It also has immunostimulant properties that can improve the function of the immune system [5,6].

Where is beta-glucan found?

It is found in a variety of foods. Here are some of the main sources:

Oats are one of the richest natural sources of beta-glucan. It is available in many forms, including rolled oats, oat bran and oatmeal.

Barley is another grain that contains this fibre. Pearl barley and barley groats in particular have a high β-glucan content.

Mushrooms, such as shiitake, maitake and reishi, contain glucans. These varieties are often used in traditional Asian cuisine.

Yeast, especially brewer's yeast and pure yeast, are natural sources of this fibre.

Some types of algae, such as chlorella and spirulina, may contain beta-glucan, although the content can vary depending on the type of algae.

It is important to note that the β-glucan content in these foods can vary depending on the variety, where it is grown and how it is processed. If you have specific health goals, be sure to check the nutritional information and beta-glucan content of each food to ensure you are consuming adequate amounts.

What is beta-glucan good for?

Beta-glucan is good for various health purposes and is typically valued for its positive effects on the immune system, heart health and other aspects of health. Many of these effects have been investigated in scientific studies.

Immune system support: It can stimulate the body's defences and increase the activity of immune cells such as macrophages and natural killer cells. This can help to strengthen the body's defences against infections [7].

Lowering cholesterol levels: There is evidence that glucans can help to lower cholesterol in the blood, especially LDL cholesterol levels. This helps to reduce the risk of cardiovascular disease [3].

Blood sugar control: In some people, particularly those with diabetes, it can help to regulate blood sugar levels. It can slow down the rise in blood sugar after meals [8].

Intestinal health: Glucans can support digestive health by promoting the growth of healthy gut bacteria and strengthening the intestinal barrier. This can help to alleviate digestive problems [9].

Healthy skin: Beta-glucan bonds can be used in skin care products to increase skin hydration, improve skin elasticity and strengthen the skin barrier. This can help treat skin problems such as dryness and redness [10].

Anti-inflammatory effect: Fibre has anti-inflammatory properties and can help relieve inflammation in the body. This can be beneficial for various health conditions [11].

How much beta-glucan should you consume per day?

The recommended daily amount may vary depending on individual health goals and needs. There is no set standard dose that applies to everyone. The optimal amount depends on various factors, including a person's health status, age, gender and dietary habits. The recommended daily amount of beta-glucan can vary, but is usually around 3 to 10 grams to support good health.

It's important to note that fibre is not only found in supplements, but also in natural foods such as oats, barley and yeast. If you want to increase your daily beta-glucan intake, you can achieve this through diet without relying on supplements.

It is advisable to speak to a doctor or dietitian before taking supplements or drastically changing your dietary habits. They can help you determine the right dosage and the best sources of beta-glucans to meet your individual health needs.

Which vitamins support the effects of beta-glucans?

The effects can be supported by certain vitamins and minerals, as these nutrients play an important role in the body's health.

Vitamin C: Vitamin C is known for its immunostimulant properties. It can increase the activity of immune cells and improve the body's ability to fight infections.

Vitamin D: Vitamin D plays an important role in immune system regulation. It can improve the function of immune cells and have anti-inflammatory effects. The combination can therefore support the immune response.

Zinc: Zinc is a mineral that is essential for the normal function of the immune system. It can promote the activity of immune cells and strengthen the immune response. Together with fibre, zinc can improve the body's ability to defend itself.

Selenium: Selenium is another mineral that is important for a healthy immune system. It can boost immune function and support the body's antioxidant defences.

Vitamin A: Vitamin A plays a role in maintaining the integrity of mucous membranes, including the mucous membranes in the digestive tract, which play an important role in the immune system. It may also improve the activity of certain immune cells.

The effect of beta-glucans on digestive tract health may also be supported by certain probiotic strains of bacteria. Probiotics are live microorganisms that can have a positive impact on gut health.

Does beta-glucan have side effects?

It is generally considered safe for most people when consumed in adequate amounts from natural sources such as oats, barley, mushrooms and yeasts. These natural sources are part of a balanced diet and do not usually lead to side effects.

However, supplements, especially in high doses, can have side effects in some cases. Here are some possible side effects and precautions:

Digestive problems: In some people, high doses can cause gastrointestinal discomfort such as bloating, diarrhoea or stomach upset. It is advisable to reduce the intake or start with a lower dose if such problems occur.

Allergic reactions: Although beta-glucans are generally well tolerated, some people may experience allergic reactions. If you are allergic to fungi or yeasts, you should avoid supplements or consult your doctor before taking them.

Medication interactions: Beta-glucan can affect the absorption of medications, especially medications used to lower cholesterol or control blood sugar. If you are taking such medications, you should talk to your doctor before taking supplements to avoid possible interactions.

Other cautions: Pregnant and breastfeeding women and people with certain health conditions should also consult their doctor before using supplements.

Sources:

[1] https://pubmed.ncbi.nlm.nih.gov/26724486/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5810204/
[3] https://pubmed.ncbi.nlm.nih.gov/33609583/
[4] https://www.ahajournals.org/doi/10.1161/res.115 .suppl_1.138
[5] https://pubmed.ncbi.nlm.nih.gov/17895634/
[6] https://www.ncbi.nlm.nih. gov/pmc/articles/PMC3202617/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202617/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2663451/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10198134/
[10] https://www.sciencedirect.com/science/article/abs/pii/S0144861723007944
[11] https://www.sciencedirect.com/science/article/abs/pii/S0924224414001939