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    Beta-glucans

    With meals

    Beta-glucans are soluble polysaccharides found naturally in the cell walls of oats, barley, mushrooms, and yeast. They are best known for their cholesterol-lowering properties and immune-modulating effects. Different sources yield structurally distinct beta-glucans — cereal-derived forms primarily support cardiovascular health, while fungal and yeast-derived forms are more studied for immune function.

    Gil Carvalho
    Gil CarvalhoTakes it
    Research Evidence
    Enhances innate immune cell activity
    Moderate
    Reduces incidence and duration of upper respiratory infections
    Moderate
    May support healthy gut microbiome composition
    Limited
    Lowers post-meal blood glucose spikes
    Strong
    Reduces LDL cholesterol levels
    Strong
    Source: Examine.com

    Expert Evidence

    6 references from 2 experts

    “I know some viewers will wonder why I use supplements instead of eating the actual foods. In the context of the experiment, the beta glucan supplement allows you to add fiber without changing the calories and is easier to quantify because it's a capsule.”

    New Study Crushes “One Size Fits All” Diet?

    2:41
    2026
    2025
    2022
    Safety & Cautions

    Side Effects

    • Bloating or gas at higher doses
    • Mild digestive discomfort
    • Increased flatulence when starting supplementation
    Beta-glucans are generally well-tolerated at recommended doses. Individuals with celiac disease or gluten sensitivity should ensure oat-derived products are certified gluten-free, and those on cholesterol-lowering medications should consult their physician as effects may be additive.
    Pairs Well With
    Omega-3 Fatty Acids (EPA)Vitamin D3Zinc