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The yeast is combined with salt, malt extract, the B vitamins thiamine, niacin, riboflavin and folate, as well as vegetable extract, giving Vegemite the unique flavor that Australians love so much ( 1).
People who enjoy Marmite eat it with almost anything — spread on toast, in sandwiches, and even incorporated into stews and sauces. Because so many people eat so much of it, there’s been quite a bit of research into the health benefits and risks of Marmite. Nutrition Information Since B vitamins play an essential role in converting your food into fuel, it’s no wonder that fatigue and low energy are common symptoms of B vitamin deficiency ( 9). Moreover, people typically use only a thin scrape of Vegemite due to its incredibly rich and salty flavor. This means they often consume less than the suggested teaspoon (5-gram) serving size. Summary One study found that participants who regularly consumed yeast-based spreads like Vegemite experienced fewer symptoms of anxiety and stress. This is believed to be due to the vitamin B content of these spreads ( 11).
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Most of these products do contain glutamic acid which is similar to monosodium glutamate and so those with gluten sensitivities should beware as well as those taking certain medications. Because of its strong and divisive flavor, it is usually spread very thinly on toast or other carrier foods, often in combination with butter and/or cheese.
Like Marmite, however, Vegemite is high in sodium and does include unnatural food dyes. As long as you’re not overdoing it, Vegemit can be incorporated into a healthy and balanced diet. What can Vegemite be used for? Vegemite has a variety of nutrients. It is a rich source of vitamin B complex. It has protein, thiamin (vitamin B-12), riboflavin, niacin, folate, calcium, iron, and zinc. It also contains some magnesium and sodium. Several B vitamins are used to produce hormones that regulate mood, such as serotonin. What’s more, deficiency in several B vitamins has been linked to stress, anxiety and depression. May Help Lower Heart Disease Risk Factors That said, it’s unclear if B vitamins can boost your brain health if you’re not deficient. May Reduce Fatigue Marmite is a British brewer’s yeast extract spread that was developed in 1902. Compared to Vegemite, Marmite contains ( 17):Vitamin B3, which is present in Vegemite, may reduce heart disease risk factors like high triglycerides and “bad” LDL cholesterol in adults, particularly those with elevated levels. Marmite is slightly more translucent, with a dark reddish brown colour which is obvious when spread thinly on bread. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z Marmite is rich in B vitamins and has no added sugar. So, compared to some breakfast spreads like jam (or dare we say, Nutella) it is good for you.
Al-gailani S. Making birth defects 'preventable': pre-conceptional vitamin supplements and the politics of risk reduction. Stud Hist Philos Biol Biomed Sci. 2014;47 Pt B:278-89. doi:10.1016/j.shpsc.2013.10.009 However, some people worry that Vegemite contains too much sodium. A single teaspoon (5 grams) of Vegemite provides 5% of your daily sodium needs. Vegemite ingredients are listed as yeast extract (from barley and wheat), salt, mineral salt (508), malt extract (from barley), food coloring, onion and celery flavors, and B vitamins in the form of Niacin, Thiamine, Riboflavin, and Folate (B12). Where is Vegemite from?
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That said, vitamin B3 is not used as a standard treatment for heart disease, as high doses have been linked to uncomfortable side effects ( 16). Summary It's up to you whether you give this one a try, but it's been reported that Marmite is actually a key ingredient in a popular hangover cure home remedy in Sri Lanka. Sodium, which is largely found in salt, has gained a bad reputation, as it has been linked to heart conditions, high blood pressure and stomach cancers ( 18, 19). Vegemite was created in Melbourne by a chemist named Cyril Percy Callister. The alternative Marmite spread was invented out of necessity, as imports of Marmite were disrupted during the First World War. His original recipe included yeast byproducts from Carlton & United Brewery mixed with salt and extracts of celery and onion. What does Vegemite actually taste like? The vitamin B12 in Marmite boosts something called gamma-aminobutyric acid (GABA) in your brain. This substance helps regulate excitability in the neurons in your brain, and initial studies have shown it may help with the symptoms of anxiety, ADHD, and Tourette’s, though more research is needed. Deficiencies in GABA have been linked to epilepsy.
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