Does brewer's yeast help you sleep or not?

What is brewer's yeast?

Brewer's yeast is a microorganism from the family of unicellular fungi.

In Latin, this microscopic fungus is known as Saccharomyces cerevisiae.

Brewer's yeast has been used for thousands of years in the fermentation processes used to make beer and bread (baker's yeast is generally made from brewer's yeast).

But it is also prized for its natural richness in micronutrients, particularly B vitamins, minerals and amino acids.

Its nutritional profile makes it an appreciated ingredient in a diversified diet, particularly during periods of temporary fatigue or dietary imbalance.

Among other things, naturopaths recommend it for maintaining beautiful skin and healthy hair.

It can be found in two main forms: active (live) brewer's yeast and inactivated (dehydrated) brewer's yeast.

Brewer's yeast can be consumed as a dietary supplement (capsules, tablets, powder, flakes, etc.), ideally in combination with other nutrients (as in Brewer's Yeast Hair Boost, an inactivated brewer's yeast supplement that also contains added zinc, biotin, and vitamin B6).

Does brewer's yeast affect sleep quality?

B vitamins and the nervous system

Brewer's yeast is rich in proteins, B vitamins and minerals (1).

Some of these nutrients can have an influence on nervous balance and sleep regulation.

Brewer's yeast contains:

• vitamins B1, biotin and magnesium, which contribute to the normal functioning of the nervous system and the maintenance of normal psychological functions;
• vitamin B2, which contributes to the normal functioning of the nervous system and helps reduce nervous fatigue;
• vitamins B3 and B6, which help reduce nervous fatigue;
• zinc, which contributes to normal cognitive function.

The nervous system plays an essential role in regulating sleep.

So, vitamins that enable it to function optimally contribute indirectly to promoting good-quality sleep.

A supply of tryptophan: the precursor of melatonin

Brewer's yeast usually provides you with tryptophan (2), an amino acid that is a precursor of serotonin and melatonin, two hormones involved in regulating mood and the sleep cycle.

Although the quantities provided by brewer's yeast are relatively small, they nevertheless help to supplement the body's overall intake.

Soothing effects via digestion and the intestinal microbiota

Disturbed digestion can lead to bloating, flatulence and stomach aches, all of which have a negative impact on sleep.

According to various studies, brewer's yeast acts as a probiotic (in the case of activated yeast) or a prebiotic (in the case of inactivated yeast) and could therefore help to balance the intestinal flora (3).

A healthy microbiota is associated with better emotional balance and better sleep quality via the action of the gut–brain axis.

When to take brewer's yeast: in the morning or evening?

While brewer's yeast cannot be considered a 'cure' for sleep disorders, it can be part of an overall healthier lifestyle, complementing a balanced diet.

In particular, it can be useful during periods of stress or in cases of dietary deficiency, without having any sedative effect as such.

The nutrients it contains have a global effect on the body, helping to optimise various processes without causing drowsiness or, conversely, overstimulation.

So there's really no better time of day to take it, as long as you take it regularly.

As a course of treatment, it can be taken in the morning as well as in the evening.

Other interesting substances for better sleep

Melatonin, the sleep hormone

Melatonin, often referred to as the 'sleep hormone', plays a key role in regulating the sleep-wake cycle (4).

Naturally produced by the body, it serves as an indicator to set in motion the metabolic processes that prepare you for sleep as night approaches.

In dietary supplement form, melatonin helps to reduce the time it takes to fall asleep and also helps to reduce the effects of jet lag when travelling.

Ideally, choose tablets that guarantee a rapid onset of action (such as our Melatonin 1 mg supplement).

Relaxing plants

Some plants are renowned for their relaxing properties.

This is the case, for example, with valerian (5) and hops (6), which have been studied for their calming effects, or the Californian poppy (Eschscholzia californica) (7), which, according to several studies, helps you fall asleep more quickly.

This type of plant can help induce a state of relaxation before bedtime, for a better night's sleep.

They can be used alone or in synergy (as in our Natural Sleep Formula).

Synergistic melatonin+plant formulas to support sleep

Some synergistic formulas combine different types of active ingredients to act on several sleep-related aspects at the same time: melatonin, sedative plants, vitamin B6 or B12, etc. (this is the case with Advanced Sleep Formula and Sleep Gummies sugar-free chewing gum).