What is beta-glucan good for?
Beta-glucan is a type of carbohydrate that is found naturally in the cell walls of cereals such as oats, barley, and rye, as well as certain yeasts, bacteria, algae and fungi.
Cardiovascular health benefits
As a soluble dietary fiber, beta-glucans have been linked to a wide range of health benefits, such as strengthening immune system function, reducing inflammation, and in particular promoting a cholesterol-lowering effect, which it achieves by directly reducing your body's ability to absorb cholesterol in the digestive tract. In a similar fashion, it slows the absorption of sugar into your bloodstream, helping to regulate blood sugar levels.
These combined effects make beta-glucan particularly effective at promoting cardiovascular health and reducing the risk of heart disease. One study found that taking 3g of beta-glucan daily for eight weeks resulted in a reduction of LDL cholesterol, which is considered the bad cholesterol, by a significant 15%.
Role in the immune system & antioxidant properties
Beta-glucan also has a high antioxidant content, making it play an important role in fighting oxidative stress and reducing inflammation, both of which are the main drivers of many chronic health conditions.
As for strengthening the immune system, it achieves this by directly stimulating immune cells, keeping them "on guard" and protecting your body from infection.
When should I take beta-glucan?
Beta-glucan is best taken on an empty stomach in order to maximize your body's ability to absorb it into the bloodstream. It is also thought that taking beta-glucan first thing in the morning, at least 30 minutes before breakfast, is the best way to take advantage of its multiple benefits.
What does beta-glucan combine well with?
Beta-glucan with vitamin C and resveratrol, for cancer prevention
Research shows that vitamin C and resveratrol offer synergistic effects when combined with beta-glucan, particularly in terms of their cancer-fighting effects.
The combination of all three demonstrated an ability to induce cancer cell death and suppress the growth of tumors with much more efficiency than when the components were each taken individually.
What should I avoid taking beta-glucan with?
Avoid with NSAIDs or aspirin
Several animal-studies revealed that taking beta-glucan together with NSAIDs and aspirin can cause intestinal damage, so it is advisable to avoid combining these, just to be on the safe side.
What are natural sources of beta-glucan?
If you are interested in achieving your daily beta-glucan intake through your diet, rich sources of beta-glucan include:
- Grains
- Mushrooms
- Seaweed
Oats and barley in particular are very rich sources of beta-glucan.
Beta-Glucan data sources & further reading
- https://www.hakalife.com/education/beta-glucan/how-to-take-your-beta-glucan-supplement-for-maximum-benefit
- https://www.webmd.com/diet/health-benefits-beta-glucan
- https://www.webmd.com/vitamins/ai/ingredientmono-1041/beta-glucans
- https://www.healthline.com/nutrition/beta-glucan-heart-healthy
- https://ar.iiarjournals.org/content/32/1/81
Last updated by Asklepios on 30th January, 2025