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beta glucan immunity supplement

Beta-Glucan: The Best Immunity Supplement You've Never Heard Of

 

Alright, let’s dive into something every endurance athlete has likely dealt with—getting sick at the worst possible time. You’re deep in training or just crushed a race, and then bam! Here comes the sniffles, a sore throat, or worse. Upper respiratory tract infections (URTIs) seem to have a knack for hitting us right when we can least afford to slow down. But what if there was a way to reduce the risk of these post-race bugs? Enter beta-glucans, a potential game-changer for keeping your immune system firing on all cylinders when it counts most.

Why Endurance Athletes Are More Prone to Getting Sick

It’s no secret that endurance athletes are more susceptible to getting sick, especially after heavy training blocks or big events like marathons or triathlons. Studies show there’s a sharp drop in immune response within two hours post-exercise—often called the “open window.” This is when the immune system takes a hit, and you're more vulnerable to infections. The immune suppression during this window is no joke, and it’s why so many athletes come down with something shortly after a race or intense training session .

So, What Can You Do About It?

Sure, you can wash your hands more often, track your training to avoid overdoing it, and get plenty of sleep and nutrition. But if you're really looking to up your defense game, you might want to consider beta-glucans. These compounds are naturally occurring sugars found in the cell walls of bacteria, fungi, and plants, and they’ve been making waves in research for their ability to boost immune function and fend off respiratory infections.

What Are Beta-Glucans?

Beta-glucans are sugars commonly found in foods like oats, barley, and mushrooms. But before they became known for immune health, they were already being used to treat a wide variety of conditions, from high cholesterol to post-surgical infections. And now, they’re gaining attention for their potential to help athletes reduce the number of sick days during crucial training periods.

How Beta-Glucans Can Help You Stay Healthy

The first study on beta-glucans and respiratory infections showed a more than 50% reduction in infections in children who were given a beta-glucan syrup for three months . Fast forward to recent studies, and it turns out these benefits extend to adults—and more importantly, athletes.

One study found that supplementing with beta-glucans reduced the incidence of URTIs by 25% in a group of healthy adults . Another study showed that while beta-glucans didn’t completely stop infections, they did make them less severe and reduced symptoms, meaning faster recovery and less downtime .

For endurance athletes, beta-glucans seem particularly useful. In one study of elite marathon runners, those who took beta-glucans reported fewer respiratory symptoms and less overall fatigue, confusion, and anger post-race . Another study showed that beta-glucans could help prevent the decline of white blood cells (specifically natural killer cells), which usually drop after intense exercise, leaving your immune system weaker .

How Beta-Glucans Work

Beta-glucans are pretty smart. They’re resistant to stomach acid, so they pass through the gut unchanged until they reach immune cells in the stomach lining. These immune cells grab onto the beta-glucans, activating them and triggering a whole-body immune response. In other words, beta-glucans give your immune system a serious pep talk, helping it respond more effectively to threats .

Are Beta-Glucans Safe?

Yep, beta-glucans are safe for most people. The U.S. FDA has given them the green light, so you can supplement with confidence. Just be cautious if you’re on immunosuppressant drugs, as beta-glucans boost immune activity .

How to Take Beta-Glucans for the Best Results

For athletes, the recommended dose of yeast-derived beta-glucan is around 250 mg per day. And for best absorption, it’s ideal to take them on an empty stomach. If you’re looking to incorporate more beta-glucans through food, load up on oats, barley, and mushrooms like shiitake or maitake. Just remember, cooking can reduce the beta-glucan content, so supplementation might be the more reliable option.

The Bottom Line

Beta-glucans aren’t just for the general population—they could be a competitive edge for endurance athletes looking to avoid getting sidelined by the common cold or other respiratory infections. The research is promising, showing reductions in both the incidence and severity of URTIs, plus faster recovery times. So, if you’re tired of battling colds during peak training, consider adding beta-glucans to your regimen. Your immune system (and your training schedule) will thank you.

REFERENCES:

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  • Bohn J.A., BeMiller J.N. (1–3)-β-d-glucans as biological response modifiers: A review of structure-functional activity relationships. Carbohydr. Polym. 1995;28:3–14. doi: 10.1016/0144-8617(95)00076-3.
  • Dharsono, Tanita, Karolina Rudnicka, Manfred Wilhelm & Christiane Schoen (2019) Effects of Yeast (1,3)-(1,6)-Beta-Glucan on Severity of Upper Respiratory Tract Infections: A Double-Blind, Randomized, Placebo-Controlled Study in Healthy Subjects, Journal of the American College of Nutrition, 38:1, 40-50,
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