Nutritional yeast for mood, stress, and immune function
Updated: Mar 6
by R Aiken MD PhD @rcaiken
Nutritional yeast has a nutty, cheesy flavor and is often used to emulate cheese, thicken sauces and dressings, and to provide an additional boost of nutrients, particularly B vitamins, folates, thiamine, riboflavin, niacin, selenium and zinc. It is a complete source of essential amino acids.
Impressive research exists that supports a positive effect of nutritional yeast on stress and related immune function resulting, for example, in a decrease for the susceptibility to the common cold. Beta glucan fiber, found in baker’s, brewer’s and nutritional yeast, helps to maintain our body’s defense against pathogens. And this is extended to improvement in mood states, related to immune vitality and emotional vitality.
For endurance athletes who place significant stress on their bodies, regular ingestion of this substance is recommended.
Keep a container of nutritional yeast on your countertop and regularly, even daily, use about one heaping tablespoon (4 grams) on a variety of foods.
 Auinger, A., Riede, L., Bothe, G., Busch, R., & Gruenwald, J. (2013). Yeast (1,3)-(1,6)-beta-glucan helps to maintain the body’s defence against pathogens: A double-blind, randomized, placebo-controlled, multicentric study in healthy subjects. European Journal of Nutrition, 52(8), 1913-1918. doi:10.1007/s00394-013-0492-z.
 Talbott, S. M., & Talbott, J. A. (2012). Baker’s Yeast Beta-Glucan Supplement Reduces Upper Respiratory Symptoms and Improves Mood State in Stressed Women. Journal of the American College of Nutrition, 31(4), 295-300. doi:10.1080/07315724.2012.10720441.