Beta-glucans are a group of soluble fibre of natural origin found in yeast, cereal grains, seaweed, and some mushrooms. Based on several clinical trials, beta-glucans have shown substantial antimicrobial, anti-tumour, cholesterol-lowering, anti-diabetic, and immunomodulating properties. Your body can’t produce beta-glucan, so you can only get it from outside sources, certain foods, and supplements.
HEALTH BENEFITS FOR THE IMMUNE SYSTEM
When it comes to the immune system, beta-glucans behave as immunomodulating agents. This means they activate a cascade of processes that help regulate the immune response to an infection, making it more effective. An immunomodulating agent’s job is to modify the immune response just the right amount, not too much or too little. They can positively manipulate (potentiation) or negatively manipulate (suppression) the immune system. They initiate the activity of macrophages, immune system cells that ingest and digest harmful and invading microorganisms. In addition, these macrophages also start communication and stimulate other cells of the immune system to attack the invaders. Furthermore, beta-glucans trigger lymphocytes to attach to viruses and tumour cells and eliminate them by releasing chemicals. Beta-glucans are excellent because they support our innate and adaptive immune responses.
- A randomised controlled research study published in the Journal of American College of Nutrition in 2019 successfully demonstrated that daily supplementation with yeast beta-glucan could reduce the severity of symptoms of upper respiratory tract infections (URTI). The study consisted of 70 healthy men and women with URTIs. Also included in the benefits are mood improvement and blood pressure reduction.
- A systematic review of randomised controlled trials on the effects of fungal beta-glucans on health in 2021 revealed that supplementation with beta-glucan, in general, is well-tolerated and safe. Its primary health benefits are appreciated primarily through positive manipulation (potentiation) of the immune system.
WHICH BETA-GLUCANS ARE BEST FOR IMMUNE HEALTH?
Not all beta-glucans are created equal. The health benefits of beta-glucans differ depending on the kind of beta-glucan. Below are some of the significant types of beta-glucans that have clinical importance:
- Cereal beta-glucans like oats are associated with heart health. They’re great for reducing LDL cholesterol levels.
- Mushroom beta-glucans exhibit the greatest variety in structure and benefit. In Eastern medicine, consumption of different medicinal mushrooms (e.gshiitake, maitake, reishi, etc) has a long tradition. Mushroom beta-glucans show specific immunomodulatory properties.
- Yeast beta-glucansare connected with immune health. They’re usually derived from brewer’s yeast or baker’s yeast (Saccharomyces cerevisiae).
AVAILABLE IN FOOD AND SUPPLEMENTAL FORM
There’s no recommended daily intake for beta-glucans specifically. Based on clinical studies, taking between 100 mg to 500 mg a day of beta-glucan in supplement form (capsules) has been demonstrated to help support immune function. They’re also available in some well-known foods:
- Whole grains(wheat, bran, barley, and oats)
- Brewer’s yeast, used in bread and beer production
- Baker’s yeast, used in baking bread and other bakery products
- Mushrooms such as maitake, shiitake, and reishi
- Seaweed
Note: Some beta-glucan supplements are available with arabinogalactan. Arabinogalactan is a soluble dietary fibre, distinct from beta-glucan, found in different plants (most abundantly from larch trees). This branched polysaccharide plays an essential role in the fight against the common cold. It helps the immune system decrease the incidence of the common cold by as much as 23% by enhancing the activity of macrophages and natural killer cells. The combination of beta-glucan and arabinogalactan provides more health benefits than beta-glucan alone.
Beta-glucans are soluble fibres usually found in cereals, mushrooms, and yeasts. Their properties range from cholesterol-lowering to immunomodulation. Whether in supplement form or from the food you eat, your immune system will be better equipped to handle infections and speed up recovery when you take beta-glucans. We’re sure that we’ll hear more about these health benefits in the future.
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