Updated: 12/5/23
Are you looking to improve your overall health and wellbeing? If so, changing your diet may be a great place to start! One nutritional supplement that has been gaining momentum among the health-conscious is beta glucan. This non-soluble dietary fiber plays a huge role in promoting heart health, building immunity, and improving gut health – all of which are essential for maintaining good physical and mental well being. In this blog post we’ll cover why beta glucan supplementing could be beneficial for you, how it works in the body, as well as where you can find high quality supplements on the market today. Read on to discover if adding beta glucan into your daily routine is right for you!
What is Beta Glucan?
Beta glucan is a soluble fiber that is found in the cell walls of plants, fungi, and bacteria. It is a complex carbohydrate that is composed of many glucose molecules linked together. Beta glucan is considered a prebiotic fiber, which means that it feeds the beneficial bacteria residing in your gut. These bacteria can then produce short-chain fatty acids, which can further improve your gut health and reduce inflammation in your body.
Unlike other forms of fiber, such as insoluble fiber, beta glucan is soluble in water, which means that it forms a gel-like substance when mixed with water. This gel-like substance slows down the digestion of carbohydrates, which can help regulate blood sugar levels. Additionally, beta glucan has been shown to reduce cholesterol levels by binding to bile acids in your gut, which prevents the absorption of cholesterol. Lower cholesterol levels can reduce the risk of heart disease, the leading cause of death among adults in many countries.
Beta Glucan Benefits
Boosts Immune System
One of the primary reasons why it is becoming increasingly popular is its ability to boost immunity. Beta glucan activates various immune cells such as macrophages, which identify and eliminate foreign substances and pathogens. A study published in the Journal of the American College of Nutrition showed that supplementing with beta glucan enhanced the immune response to the flu vaccine in healthy older adults.
Promotes Healthy Skin
t is an excellent ingredient for promoting healthy, radiant skin. It has proven to be an effective anti-aging agent that reduces the appearance of fine lines and wrinkles while keeping your skin hydrated and moisturized. Beta glucan also helps in the healing of wounds and sunburns, making it an ideal component for skincare products.
Aids in Weight Loss
If you’re looking to shed some extra pounds, it can be a great addition to your diet. A study published in the Journal of Nutrition and Metabolism found that individuals who took the supplements before their meals experienced a reduction in appetite and cravings, leading to a lower calorie intake and weight loss.
Reduces Cholesterol Levels
Another significant benefit of it is its ability to reduce cholesterol levels in the body. Beta glucan interacts with the digestive system, which results in the reduced absorption of dietary cholesterol. Multiple studies have shown that beta glucan can lower bad (LDL) cholesterol by up to 10 percent.
Promotes Cardiovascular Health
Another benefit is its ability to promote cardiovascular health. By reducing your cholesterol level, you’re also reducing your risk of developing heart diseases. It can also lower blood pressure and reduce inflammation, further promoting cardiovascular health and reducing your risk of heart-related diseases.
Helps Manage Diabetes
It is also beneficial for individuals with diabetes. It slows down the absorption of glucose, which can prevent sudden spikes in blood sugar levels. Additionally, it helps improve insulin sensitivity, allowing your body to use insulin efficiently. By taking this supplement, you can help manage your diabetes and prevent complications associated with the disease.
Boosts Energy Levels
It is also a great source of energy. It helps regulate blood sugar levels, preventing sudden energy crashes and providing a steady stream of energy throughout the day. This means you can stay alert and focused without feeling sluggish or tired.
Helps with Stress
Apart from the physical health benefits, it is also known for its effects on mental well-being. Beta glucan has a calming effect and is known to help with stress and anxiety. A study published in the Journal of Dietary Supplements found that participants who consumed it show a significant reduction in psychological stress.
Beta Glucan Side Effects
Allergic Reactions
One of the primary side effects is an allergic reaction. Even though it is rare, some people might be allergic to it. Allergic reactions can manifest in different ways, such as hives, itchy skin, facial swelling, and difficulty breathing. When experiencing allergic symptoms, it is crucial to discontinue using the supplement immediately and consult with a physician.
Gastrointestinal Side Effects
It is known for its beneficial effects on digestion. However, excessive use of beta glucan can result in gastrointestinal side effects such as bloating, gas, diarrhea, and constipation. These effects are usually mild but can be quite unpleasant. To avoid this, we suggest following the recommended dosage instructions and consulting with a doctor before starting the supplement.
Drug Interactions
It has an immunomodulatory effect and, consequently, can interact with certain medications. For example, it can interfere with immunosuppressant medications like corticosteroids, cyclosporine, or methotrexate. Additionally, it can increase the risk of bleeding if taken with anticoagulant medications like warfarin. Be sure to discuss possible drug interactions with your healthcare provider to avoid any complications.
Skin Rashes
Beta glucan, when applied to the skin, can help in reducing inflammation and promote the skin’s healing process. However, using topical beta glucan can cause skin reactions such as rashes, itching, and redness. It is essential to do a patch test if you’re using a product for the first time to ensure you’re not allergic to it.
Lower Blood Sugar Levels
It can significantly reduce blood sugar levels when ingested. Hence, it is possible that people using supplements that are also taking medication for diabetes might have a dangerous drop in blood sugar levels. Therefore, it is incredibly important to consult with a physician before using it if you have diabetes.
Beta Glucan Dosage
The FDA recommends 3 grams daily for digestive and heart health. To reduce possible gastrointestinal discomfort, split the dose into three doses, one with each meal.
If you choose a supplement, try beta glucan powder; it contains a high concentration of beneficial compounds. As a dietary supplement, take 250 mg once daily with a meal, or as directed by your physician. For accurate measurement, use a milligram scale.
The Bottom Line
Overall, the benefits of beta glucan are truly remarkable. From boosting the immune system to reducing inflammation and improving heart health, this powerful compound is a must-have for anyone looking to improve their overall wellbeing. Whether you’re looking to stay healthy and prevent illness or you’re dealing with specific health issues, beta glucan is worth considering. So why not start incorporating it into your diet today and reap the rewards for yourself?
