Is Marmite good for you?

Discover our full range of health benefit guides, including is peanut butter healthy?, and check out our marmite recipes, including our marmite & pancetta spaghetti and our next level mac ‘n’ cheese.

Nutritional profile of Marmite per teaspoon (8g)

• 21kcal
• 2.4g carbs
• 2.7g protein
• 0.5g fat
• 1.9mcg vitamin B12
• 100mcg folate
• 0.86g salt

What are the health benefits of Marmite?

1. May help convert food to energy and improve exercise

Marmite is rich in the B group of vitamins including vitamins B1, B2 and B3 – these are essential for breaking the carbs in our diets down into glucose for energy. Associated with an improved body composition, vitamin B3 (niacin) also helps dilate blood vessels, which helps deliver oxygen to our muscles, improving our ability to exercise and potentially allowing us to work out that little bit harder.

2. May have a calming effect and help ease anxiety

A 2017 study, which evaluated the effect of one teaspoon of Marmite every day for a month, found that eating Marmite may support levels of the neurotransmitter gamma-aminobutyric acid (GABA). This chemical blocks excitatory impulses between nerve cells and as a result may have a calming effect and even ease anxiety. The reason for this is likely to be the vitamin B content, especially vitamins B6 and B12.

3. May help regulate healthy brain function

Again, the B group of vitamins, including B1 (thiamine), B2 (riboflavin) and B3, make adding Marmite to your diet supportive and nourishing for your nervous system. This is because, according to researchers, B vitamins are essential for every aspect of a healthy brain function.

4. May support healthy red blood cells

A source of vitamin B12 and folate, Marmite may help support the production of red blood cells. It’s also the vitamin B12 content that makes Marmite especially valuable to a vegan diet.

5. Source of minerals

Marmite is a useful source of minerals including magnesium, which helps relax muscles and calms nerves, as well as potassium, which supports healthy blood pressure.

So, is Marmite good for you?

Although classed as a UPF, Marmite’s nutritional contribution makes it a useful inclusion to a varied, balanced diet. It's rich in energising B vitamins, which play a key role in managing stress, easing anxiety and supporting healthy brain function. It is especially useful for those at risk of low B vitamin levels, including pregnant women and those following a vegan diet.

However, if you suffer from allergies, you should be aware that Marmite may trigger an allergic reaction in some people, because it contains two of the 14 common allergens – celery and gluten. Furthermore, given it's rich in salt, just a teaspoon (8g) provides 14% of your daily recommended daily intake – so it’s worth bearing in mind how much you eat, especially if you’ve been advised to follow a low salt diet.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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