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Barley Extract

Also known as: Hordeum vulgare, Barley, Barley Extract, Beta-glucan, β-glucan

Overview

Barley extract, specifically its beta-glucan (β-glucan) component, is derived from the grain of the barley plant (*Hordeum vulgare*). It is a viscous soluble fiber known for its health benefits, primarily used for its cholesterol-lowering properties and management of postprandial glycemic responses. β-glucan forms a gel in the gastrointestinal tract, slowing the absorption of glucose and cholesterol. Research on barley β-glucan is mature, supported by numerous randomized controlled trials (RCTs) and meta-analyses. High-quality evidence from systematic reviews and meta-analyses, particularly those published in reputable databases like PubMed and ScienceDirect, supports its efficacy. It is available in various forms, including whole grains, flours, and supplements. Whole grain barley products are recommended for a more natural and balanced intake.

Benefits

Barley β-glucan primarily benefits cholesterol levels and glycemic control. A meta-analysis showed that 6.5-6.9 g/day of barley β-glucan for 4 weeks reduced LDL-C by -0.25 mmol/l (95% CI: -0.30, -0.20) and non-HDL-C by -0.31 mmol/l (95% CI: -0.39, -0.23). This reduction in LDL-C and non-HDL-C suggests a potential decrease in cardiovascular disease (CVD) risk. Another meta-analysis indicated that barley β-glucan can reduce postprandial glycemic responses. These benefits have been observed in both healthy individuals and those with elevated cholesterol levels. The effect sizes for cholesterol lowering are clinically significant, with reductions comparable to some pharmacological interventions. Benefits on cholesterol levels can be observed within approximately 4 weeks.

How it works

Barley β-glucan forms a viscous gel in the gastrointestinal tract, slowing the absorption of glucose and cholesterol. This increased viscosity delays gastric emptying and reduces the absorption rate of nutrients. The mechanism involves the physical properties of the fiber rather than specific molecular targets. The bioavailability of barley β-glucan is high due to its solubility and ability to form a gel-like substance in the gut. This gel-forming property is key to its effects on both cholesterol and blood sugar levels.

Side effects

Barley β-glucan is generally considered safe for consumption. Common side effects include gastrointestinal symptoms such as bloating, gas, and abdominal discomfort due to its fiber content. There are no known significant drug interactions, but it may affect the absorption of certain medications due to its gel-forming properties. There are no well-documented contraindications, but individuals with severe gastrointestinal disorders may need to consult a healthcare provider. Pregnant or breastfeeding women should consult a healthcare provider before using any new dietary supplement. Doses above 10 g/day may increase the risk of gastrointestinal side effects.

Dosage

The minimum effective dose for cholesterol lowering is around 3-4 g/day of barley β-glucan, but doses of 6.5-6.9 g/day have been used in studies to achieve significant effects. The optimal dosage range is between 6-10 g/day. There is no established maximum safe dose, but doses above 10 g/day may increase the risk of gastrointestinal side effects. It can be consumed with meals to maximize its effects on postprandial glycemic and lipid responses. Adequate hydration is necessary to facilitate the gel-forming process.

FAQs

Is barley β-glucan safe?

Barley β-glucan is generally safe, but it may cause gastrointestinal side effects in some individuals, such as bloating or gas. Start with a low dose to assess tolerance.

When should I take barley β-glucan?

It is best consumed with meals to maximize its effects on postprandial glycemic and lipid responses. This timing helps to slow the absorption of glucose and cholesterol.

How long before I see results?

Significant reductions in LDL-C and non-HDL-C can be expected within a few weeks of regular consumption, typically around 4 weeks, based on clinical studies.

Is barley β-glucan a quick fix for cholesterol?

No, it is not a quick fix but rather a dietary component that can be part of a broader strategy for cardiovascular health, including diet and exercise.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/27273067/ – This systematic review and meta-analysis of 14 trials (N=615) found that barley β-glucan significantly reduced LDL-C and non-HDL-C after a median duration of 4 weeks. The study highlights the cholesterol-lowering effects of barley β-glucan, although it notes considerable unexplained heterogeneity in the non-HDL-C analysis, suggesting potential variability in individual responses.
https://www.sciencedirect.com/science/article/abs/pii/S1756464616302717 – This meta-analysis indicated that barley β-glucan reduces postprandial glycemic responses. While the abstract confirms a positive effect on glycemic control, specific effect sizes and confidence intervals were not detailed, indicating a need for more precise quantification in future research.
https://onlinelibrary.wiley.com/doi/10.1155/2015/473056 – This RCT with 51 healthy volunteers examined the effects of barley sprout extract on cholesterol metabolism over 12 weeks. The study found no significant lipid-lowering effects, suggesting that the specific extract or dosage may not be effective for cholesterol reduction in healthy individuals, or that the sample size was too small to detect a significant effect.