There is brewer's yeast and there is nutritional yeast. They are close but not exactly the same which can be confusing. They each have unique and important nutritional values; here are those differences.
Brewers Yeast and Nutritional Yeast
Brewers yeast is a one-celled fungus and used in the brewing of beer. Brewers yeast is actually a by-product of the brewing process.
Nutritional yeast is grown on molasses as a nutritional supplement. Neither are the same types of yeast as you use baking bread for example.
Brewers yeast and nutritional yeast are not alive; they are deactivated. Brewers yeast has a more bitter taste than nutritional yeast. Many people say that nutritional yeast has a cheese flavor and like to add it to popcorn and pasta sauces.
B-Complex Vitamins in Yeast
B-complex vitamins are very important for our nervous systems and our mental health. The B vitamins can be depleted from our bodies if we drink too much alcohol or we are in stressful situations.
A deficiency in any of the B vitamins can lead to feeling stressed, depressed or anxious. It is thought that an increase in vitamin B-complex can relieve feelings of depression and anxiousness or panic attacks. Vitamin B-5 is needed for the adrenal glands and other hormonal production.
The yellow color of both brewers yeast and nutritional yeast is from the riboflavin, vitamin B2. Vitamin B2 is important for the use of oxygen and the metabolism of fatty acids, carbohydrates, and amino acids. Riboflavin is needed for the vitamin B6 to function properly.
There is some evidence that increasing your vitamin B-6 will help with carpal tunnel syndrome pain in your wrist and hands.
Vitamin B1 is needed for proper carbohydrate conversion into glucose and converting glucose into energy. Any deficiency in B vitamins can lead to lethargic feelings and no energy. The B vitamins are necessary for healthy hair, skin, and nails.
Any lack of the B vitamins can lead to weak or splitting nails, poor hair condition and skin that lacks a healthy look and feel to it.
Needless to say, whether or not you are a vegetarian, you can probably benefit from extra vitamin B-complex.
The B vitamins are water-soluble, so you lose it through urine and it needs to be replenished each day. Adding some nutritional or brewers yeast to your daily diet is a great source of all of the B vitamins.
Protein in Yeast
Nutritional and brewers yeast are great sources of protein. Protein is made up of amino acids, and nutritional yeast has 18 amino acids including all of the essential amino acids, which means it is a complete protein.
Chromium in Yeast
Brewers yeast is high in the important mineral, chromium. Brewers yeast has the natural form of chromium, known as glucose tolerance food (GTF).
Nutritional yeast is low in chromium. If you are going to take brewers yeast for the chromium benefits, keep in mind that the amount of chromium can vary from batch to batch and each time you buy it.
Dr. Jennifer Brett N.D., a naturopathic doctor at the Wilton Naturopathic Center in Stratford, Connecticut states that she has prescribed brewers yeast to patients with a personal history of diabetes or hypoglycemia.
She found that these patients have a much better long-term control of their symptoms with the brewer's yeast than with a chromium supplement. Dr. Brett says, “It’s possible that the nutrient is more bioavailable from the yeast, and therefore more effective,".
Unfortified Nutritional Yeast Nutrients and Vitamins
- 60 calories, 10 calories from fat
- Total fat: 1 gram
- Sodium: 5 mg
- Total carbohydrate: 5 grams
- Dietary fiber: 4 grams
- Protein: 8 grams
- Calcium: 2% DV or daily value
- Iron: 4%
- Vitamin B1 (Thiamine): 140%
- Vitamin B2 (Riboflavin): 2%
- Vitamin B3 (Niacin): 70%
- Biotin: 6%
- Vitamin B6: 480%
- Vitamin B5 (Pantothenic Acid): 350%
- Phosphorus: 20%
- Selenium: 30%
- Zinc: 20%
Unfortified Brewers Yeast Nutrients and Vitamins
Unfortified brewers yeast (Solgar brand powder) has the following nutrients per 2 tablespoons:
- 115 Calories, 10 calories from fat
- Total carbohydrates: 13 grams
- Dietary fiber: 7 grams
- Protein: 13 grams
- Vitamin A: 188 IU (4% daily value)
- Vitamin B1 (Thiamine): 0.4 mg or 400 mcg (27%)
- Vitamin B2 (Riboflavin): 6 mg (353%)
- Vitamin B3 (Niacin): 2.5 mg (13%)
- Vitamin B6: 0.4 mg or 400 mcg (20%)
- Folic Acid: 83 mcg (21%)
- Vitamin B12: 4 mcg (67%)
- Vitamin B5 (Pantothenic Acid): 2 mg (20%)
- Iron: 1.5 mg (8%)
- Manganese: 200 mcg (10%)
Solgar also has a complete list of the amino acids and their amounts on the Solgar website.
Other Healthy Nutrients in Yeast
Brewers yeast has a good amount of selenium while nutritional yeast has none. Both have a good amount of the heart-healthy mineral magnesium.Brewers yeast has a good amount of potassium while nutritional yeast has very little.
Fortified or Unfortified Nutritional Yeast
Nutritional yeast is not a natural source of vitamin B12 as many think it is. Vitamin B12 is added to nutritional yeast, usually in the form of cyanocobalamin.
If you eat a vegan or plant-based diet, you should still take a good quality vitamin B12 supplement even if you do use nutritional yeast. Unfortified nutritional yeast still has a good amount of several B vitamins including biotin, vitamins B6, B5, B2, and B1.
Bottom Line
Brewers yeast has always been a good source of the very important B vitamins and chromium. If your main interest is the chromium, you should choose brewers yeast as a good source of chromium.
If your main interest is B vitamins, you could choose either, but it does appear that the nutritional yeast has more of the B vitamins. Both of these yeasts will give you a good source of non-animal protein.
Try a small amount of either yeast first to see how it affects you, it can cause bloating and gas in some people.
But do not confuse brewers yeast or nutritional yeast with unhealthy yeast extract found in many processed foods.
Nutritional yeast is popular with vegetarians and vegans as it adds a unique flavor that has been described as nutty and or like cheese. Not everyone like it though, but it is worth a try.
Drug Interaction Warning
Since chromium could affect blood glucose and insulin levels, people with diabetes or hypoglycemia should talk to your doctor before taking brewers yeast or a chromium supplement.
There can be an interaction if you take Monoamine Oxidase Inhibitors (MAOIs): Brewer's yeast contains a large amount of tyramine, a substance that can interact with MAOIs and cause a hypertensive crisis.
The list of MAOI drugs includes: Phenelzine (Nardil), Tranylcypromine (Parnate), Selegiline (Ensam, Eldepryl), Isocarboxazid (Marplan).
Also, avoid if you take the pain killer Demerol.
Do not take brewers yeast or nutritional yeast if you have gout, high levels of uric acid, kidney stones, Candida, yeast infections or an allergy to mold or penicillin.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
© 2009-2019 Sam Montana
