Beta glucans are soluble fibers found in the cell walls of oats, barley, yeast, and specific mushrooms. They activate immune cells and help maintain cholesterol levels already within the normal range. Many people get beta glucans directly from foods like oatmeal or from products fortified with the fiber.
Supplement users reach for beta glucans to give their immune system a boost, to support heart health, and to manage blood sugar. Capsule and powder forms make it easy to add a concentrated dose to a daily routine.
A daily intake can span from 100 mg up to several grams, depending on the source and your goal. Take beta glucans with meals to assist digestion and absorption, though a few forms work fine on an empty stomach. Mild bloating or gas can pop up at first. Anyone using immunosuppressant drugs should talk to a professional before starting.