Beta-glucans

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    Katie Jantz

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    Nick Milazzo
    Last Updated: April 18, 2024

    Beta-glucans are a type of fiber derived from cereals (e.g., oats, barley), seaweed, bacteria, and fungi. Their biological effects are influenced by their structure, which varies depending on the source. Cereal beta-glucans can lower cholesterol, while fungal beta-glucans may boost immunity.

    21 references on this page
    9,470 participants in trials and 8 meta-analyses

    Overview

    Dosage information

    Beta-glucans usually come as a powder that may be loose or in capsules. Oat and barley beta-glucans generally require larger doses, which is more easily achieved with a loose powder that can be added to food or beverages.

    For lowering cholesterol, taking oat or barley beta-glucans orally at a dosage of at least 3 grams daily is recommended.[1] If choosing to supplement with whole foods, this can also be achieved with about 75 grams (2.6 ounces) of whole grain oats, 55 grams (2 ounces) of oat bran, or 45 grams (1.6 ounces) of barley.[2]

    For lowering postmeal increases in blood glucose and insulin levels, adding around 3 grams (0.1 ounce) of oat beta-glucans per 30 grams (1 ounce) of carbohydrates seems to be effective.[3]

    For reducing the incidence and duration of upper respiratory tract infections, taking yeast beta-glucans orally at a dosage of 250 mg daily for at least 4 weeks may be effective.[4]

    Examine Database: Beta-glucans

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    Examine Database References

    1. Upper Respiratory Tract Infection Risk - Zhong K, Liu Z, Lu Y, Xu XEffects of yeast β-glucans for the prevention and treatment of upper respiratory tract infection in healthy subjects: a systematic review and meta-analysis.Eur J Nutr.(2021 Dec)
    2. Blood glucose - Zou Y, Liao D, Huang H, Li T, Chi HA systematic review and meta-analysis of beta-glucan consumption on glycemic control in hypercholesterolemic individuals.Int J Food Sci Nutr.(2015)
    3. Apolipoprotein B - Hoang V T Ho, John L Sievenpiper, Andreea Zurbau, Sonia Blanco Mejia, Elena Jovanovski, Fei Au-Yeung, Alexandra L Jenkins, Vladimir VuksanThe effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trialsBr J Nutr.(2016 Oct)
    4. Low-density lipoprotein (LDL) - de Morais Junior AC, Schincaglia RM, Viana RB, Armet AM, Prado CM, Walter J, Mota JFThe separate effects of whole oats and isolated beta-glucan on lipid profile: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr ESPEN.(2023 Feb)
    5. Blood glucose - Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMSThe effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr.(2021 Nov)
    6. Blood glucose - Shen XL, Zhao T, Zhou Y, Shi X, Zou Y, Zhao GEffect of Oat β-Glucan Intake on Glycaemic Control and Insulin Sensitivity of Diabetic Patients: A Meta-Analysis of Randomized Controlled Trials.Nutrients.(2016 Jan 13)
    7. Weight - Rahmani J, Miri A, Černevičiūtė R, Thompson J, de Souza NN, Sultana R, Kord Varkaneh H, Mousavi SM, Hekmatdoost AEffects of cereal beta-glucan consumption on body weight, body mass index, waist circumference and total energy intake: A meta-analysis of randomized controlled trials.Complement Ther Med.(2019 Apr)
    8. Fatigue Symptoms - Effects of β-glucans on fatigue: a systematic review and meta-analysis.(2025-01-28)