7 Benefits of Nutritional Yeast

author avatar Dr. Eric Berg 11/06/2023

It’s almost too easy.

By using nutritional yeast as a supplement, smart, savvy people like you are able to give their health a serious boost in one easy step.

In this post, you’ll learn the seven benefits that await you by the simple act of adding nutritional yeast to your diet. The most common ways are as flakes or tablets. If you choose nutritional yeast flakes, they have a pleasant cheesy flavor similar to Parmesan cheese.

First, let me quickly bust a couple of myths:

  • You’ll end up with a yeast infection. This is completely untrue. Of course, if you have an allergy to yeast, then avoid nutritional yeast. But be assured it doesn’t cause yeast infections(1).

  • Nutritional yeast is a form of MSG. Also false! There is no link between the two(2).

And a word of caution. One of the nutrition facts of nutritional yeast is that it’s a good source of B vitamins. But some brands are enriched with synthetic B vitamins. I don’t recommend any that’s been enriched or fortified with synthetics; they’re not nearly as beneficial for you.

Which brings me to my first of seven benefits of this nutritional superstar, known affectionately by its advocates as "nooch".

7 Health Benefits Of Nutritional Yeast

#1 B Vitamins(3)

As I mentioned, nutritional yeast is an excellent source of several B vitamins, specifically:

  • B1, which can decrease your stress and increase your energy(4).

  • B2 and B3, which are good for your skin, digestion, hair, and nails(5).

  • B6, which is essential for your mitochondria to make energy. Mitochondria are the powerhouses found in most of the cells of your body. Over time, they often degrade due, for example, to poor diet, oxidative stress, and disease - robbing you of your vitality(6).

But note that it doesn’t contain vitamin B12, which is an important vitamin to fortify your blood along with supporting your energy and metabolism and many other important body functions. You’ll need to take vitamin B12 separately; when you do, make sure it’s the natural kind. It should be in the from of Methylcobalamin and not Cyanocobalamin(7)

#2 Minerals

Nutritional yeast has potassium which you need daily in large quantities

Nutritional yeast contains minerals vital for your health(8). They are:

#3 Trace Minerals

One of the purposes of trace minerals is to act as a co-factor for enzymes, which are proteins that are essential for the lion's share of the work in your body. This is especially true for hair, nails, skin, muscle; anything with protein(11). They’re referred to as trace minerals because you need a very small amount - a trace - usually under 100 mg.

These are the trace minerals found in nutritional yeast(12):

#4 Amino Acids

Amino acids are commonly referred to as the building blocks of protein (17). When you eat protein, your body breaks it down into amino acids which are then reassembled into vital body components such as your genes and blood.

There’s a complete profile of amino acids in nutritional yeast and, by weight, amino acids make up fifty percent of it. As you can see, it’s quite a powerhouse(18).

#5 Fiber

Fiber feeds your gut microbes, which then make what’s called butyric acid. Butyric acid helps decrease Fat Storing Hormone resistance , making Fat Storing Hormone more available for your body to use and thus helping to regulate your blood sugars(19).

#6 Glutathione

Glutathione is a powerful antioxidant which helps prevent oxidation in different parts of your body. While your body does make its own glutathione, you can help boost the neutralization of free radical damage in your body by consuming it in addition to the amount your body produces(20).

#7 Beta Glucan

Beta glucan helps regulate cholesterol - despite being demonized for decades, cholesterol is important for your health. It also supports the immune system, helping protect you against viruses and bacteria(21).

Are You Ready To Get The Health Benefits Of Nutritional Yeast?

Nutritional yeast doesn't always get the same attention as other natural health products. So it's easy to overlook this plant-based nutrition powerhouse! But now you know how quickly and easily you can add the flakes to your meals. Toss in a few tablespoons to a smoothie or sprinkle them over steamed vegetables. Because nooch's flavor is similar to cheese, use it in any dish you'd normally add cheese to.

Nutritional yeast flakes can be added to any dish you'd add cheese to.

If you choose tablets instead of flakes, take them as recommended on the label. While the flakes do have a pleasant taste, they're not for everyone. But there's no need to miss out on the health benefits if you dislike the taste.

And if you’re considering the keto diet I recommend nutritional yeast as an excellent source of B vitamins. It's perfect for a low carbohydrate, moderate protein way of eating. A two-tablespoon serving contains up to 9 grams of protein, while its high fiber content means it contains just 1 gram of net carbohydrate.

See what I mean about this nutritional superstar? If you want to hear more about the amazing results people have with my program check out our keto success stories!

If there's any doubt in your mind about what to do next, let me take care of that for you. Go snag my free keto mini-course to start supporting your health - be sure to make nutritional yeast part of your keto lifestyle.


(1)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705302/

(1)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5669373/

(2)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6406985/

(3)  https://www.jci.org/articles/view/101242/files/pdf

(3)  https://academic.oup.com/endo/article-abstract/31/1/109/2773610

(4)  https://www.ncbi.nlm.nih.gov/pubmed/15335024

(4)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4825494/

(5)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921764/

(5)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/

(5)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478888/

(5)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

(6)  https://www.ncbi.nlm.nih.gov/pubmed/11939111

(6)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071262/

(6)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241311/

(6)  https://www.ncbi.nlm.nih.gov/pubmed/11682586

(7)  https://www.karger.com/Article/Abstract/46689

(8)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1609136/

(9)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963920/

(10)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257658/

(10)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/

(11)  https://www.ncbi.nlm.nih.gov/pubmed/10703530

(11)  https://www.ncbi.nlm.nih.gov/pubmed/30909645

(12)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1242212/

(13)  https://www.ncbi.nlm.nih.gov/pubmed/11376359

(13)  https://www.ncbi.nlm.nih.gov/pubmed/15208835

(14)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464373/

(14)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/

(15)  https://www.ncbi.nlm.nih.gov/pubmed/29124976

(16)  https://www.ncbi.nlm.nih.gov/pubmed/10978274

(16)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4782698/

(16)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/

(17)  https://www.ncbi.nlm.nih.gov/pubmed/12297220

(18)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC284856/

(18)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1265445/

(19)  https://www.ncbi.nlm.nih.gov/pubmed/24074739

(19)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699871/

(19)  https://www.ncbi.nlm.nih.gov/pubmed/15884819

(20)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5563933/

(20)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4630702/

(21)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654840/

(21)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832763/

(21)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5810204/

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