Health Benefits of Marmite: A Nutrient-Packed Spread

health benefits of marmite
10 min reading time

Are you familiar with Marmite? This savory spread is not only delicious but also packed with essential nutrients that can benefit your health. In this article, we’ll delve into the surprising health benefits of Marmite and why you should consider adding it to your diet. From boosting your immune system to promoting brain function and aiding in energy production, Marmite is more than just a tasty spread. Keep reading to learn more about the health benefits of this nutrient-packed spread.

What is Marmite?

Marmite is a unique spread that has a strong and distinctive flavor. Made from yeast extract, it is a dark, sticky spread that has been dividing opinions for decades. While some people cannot get enough of its savory taste, others detest it entirely.

While it is commonly known for its taste, Marmite has several health benefits that are often overlooked. It is packed with essential nutrients that can help maintain and improve various bodily functions.

The origins of Marmite can be traced back to the 19th century when it was developed in the UK. Today, it is produced globally and has become a staple in many households worldwide.

Rich in B Vitamins

Marmite is a nutrient-packed spread that is rich in B vitamins. In fact, it contains high levels of important B vitamins such as thiamin, riboflavin, niacin, vitamin B6, and vitamin B12. These vitamins are essential for maintaining good health, and each has its own unique role in the body.

ThiaminImportant for energy metabolism and the functioning of the nervous system.
RiboflavinHelps convert food into energy and plays a role in maintaining healthy skin and eyes.
NiacinAids in the conversion of food into energy and helps maintain healthy skin, nerves, and digestion.
Vitamin B6Supports brain function and helps the body make serotonin and norepinephrine, which regulate mood.
Vitamin B12Necessary for the production of healthy red blood cells and DNA, and helps maintain proper nerve function.

The B vitamins in Marmite play a crucial role in various bodily functions, including energy production, brain function, and cell health. Including Marmite in your diet can help ensure you’re getting an adequate intake of these essential nutrients.

Note: One teaspoon (4 grams) of Marmite contains 36% of the recommended daily intake (RDI) of thiamin, 33% of the RDI of riboflavin, 26% of the RDI of niacin, 35% of the RDI of vitamin B6, and a whopping 107% of the RDI of vitamin B12!*

  1. Add a teaspoon of Marmite to soups and stews for an added nutrient boost.
  2. Spread Marmite on toast for a quick and easy breakfast.
  3. Use Marmite instead of salt in recipes for an umami flavor and added nutrients.

As you can see, Marmite is a fantastic source of B vitamins and a great addition to a healthy, balanced diet.

*Based on a 2,000 calorie diet

Boosts Immune System

Marmite is not only delicious but also beneficial for boosting the immune system. Yeast extracts present in it have immune-boosting properties. Marmite is also packed with key vitamins, minerals, and amino acids that help support a healthy immune system.

“The immune system is a complex network of cells, tissues, and organs that work together to defend the body against illnesses. Zinc, selenium, and vitamins A, C, and E are some of the nutrients that help support immune function.”

The presence of these vital nutrients in Marmite can help to maintain the immune system, protecting the body from infections and diseases. For instance, vitamin B6 supports the production of white blood cells that are crucial for fighting infections, and vitamin B12 helps in the formation of red blood cells and promotes a healthy immune response.

Additionally, Marmite is a natural source of sodium, which helps regulate the balance of fluids in the body and maintains blood pressure levels, thereby benefiting the heart and improving circulation.

Good Source of Protein

Marmite may be a spread, but it contains a surprising amount of protein. In fact, it is considered a complete protein source, as it contains all nine essential amino acids that our bodies cannot produce on their own. Amino acids are the building blocks of protein, which is essential for building and repairing tissues in the body.

According to the United States Department of Agriculture (USDA), one serving of Marmite (one teaspoon) contains approximately 0.5 grams of protein. While this may not seem like a lot, it can add up quickly, especially if you consume multiple servings throughout the day.

For those who follow a vegetarian or vegan diet, Marmite can be a great source of protein to incorporate into meals. It can be added to soups, stews, or used as a spread on toast or crackers.

Supports Brain Function

health benefits of marmite

The brain is one of the body’s most vital organs, influencing almost every aspect of our lives. It is essential to maintain brain health to ensure optimal cognitive function, memory, and mood regulation. Marmite’s high levels of B vitamins make it an excellent food for supporting brain function.

Vitamin B6, for example, is essential for the production of neurotransmitters like serotonin and dopamine, which play a crucial role in regulating mood and emotions. Meanwhile, thiamin and niacin are essential for energy production and nerve function, respectively, and riboflavin supports brain health by reducing inflammation and oxidative stress.

One study published in the Journal of Psychopharmacology found that Marmite consumption increased gamma-aminobutyric acid (GABA) levels in the brain. GABA is a neurotransmitter that calms the nervous system, promoting relaxation and reducing anxiety levels. This finding suggests that Marmite may have an anxiolytic effect, making it a helpful food for individuals experiencing feelings of anxiety and stress.

Marmite and Brain Health

“Marmite’s high levels of B vitamins make it an excellent food for supporting brain function.”

Overall, adding Marmite to your diet is an easy and delicious way to support your brain’s health and function. Whether you spread it on toast in the morning or add it to a warm bowl of soup, this nutrient-packed spread is an excellent addition to any meal.

Regulates Energy Levels

Are you looking for a natural way to improve your energy levels? Look no further than Marmite! The B vitamins found in Marmite are essential for converting carbohydrates into usable energy, which means that including Marmite in your diet can help regulate your energy levels throughout the day. No more mid-afternoon slumps!

In fact, studies have shown that consuming Marmite can increase energy levels and reduce feelings of fatigue. This is likely due to the high concentration of vitamins and minerals that work together to support overall body function.

If you’re looking for a quick and easy way to incorporate Marmite into your diet, try spreading it on whole-grain toast in the morning. The combination of carbohydrates and B vitamins will give you an energy boost to start your day off right.

“Marmite is my go-to snack when I need a quick pick-me-up. It always gives me the energy boost I need without the crash later on.”

Promotes Healthy Skin and Hair

Marmite is not only a delicious spread, but it also has numerous health benefits. One of them is promoting healthy skin and hair.

Thanks to its rich nutrient profile, Marmite is a great source of B vitamins and minerals, which play a crucial role in maintaining healthy skin and hair. These nutrients help keep your skin and hair nourished, hydrated, and glowing.

One of the most important minerals found in Marmite is zinc, which helps in collagen production. Collagen is responsible for maintaining skin elasticity and keeping it firm. Adding Marmite to your diet can help prevent premature aging signs like wrinkles and fine lines, promoting youthful-looking skin.

Additionally, Marmite’s vitamin B content is beneficial for hair health. B vitamins help promote healthy hair growth and prevent hair loss. They also contribute to maintaining healthy scalp and hair follicles.

Table: Minerals in Marmite and their Benefits for Skin and Hair

MineralBenefits for skin and hair
ZincCollagen production, maintains skin elasticity, prevents premature aging signs
PotassiumImproves circulation, maintains healthy hair growth
CalciumStrengthens hair and nails, promotes healthy skin

“Marmite is not only a tasty spread, but it also has amazing benefits for your skin and hair. Its rich nutrient profile, including zinc, potassium, and calcium, helps maintain healthy skin and hair. So, next time you’re craving a savory snack, reach for a jar of Marmite!”

Aids in Red Blood Cell Formation

Marmite is an excellent source of vitamin B12, which plays a crucial role in the formation of red blood cells. Red blood cells carry oxygen throughout the body, and without enough of them, you can develop anemia, a condition that leaves you feeling tired and weak. Including Marmite in your diet can help prevent anemia, ensuring that your body has enough healthy red blood cells to function optimally.

Vitamin B12 works alongside other B vitamins, including folate and vitamin B6, to promote healthy red blood cell formation. Low levels of these vitamins can lead to a type of anemia called megaloblastic anemia, where red blood cells are larger than usual and unable to function correctly. Marmite’s high content of vitamin B12, along with other B vitamins, can prevent megaloblastic anemia and support overall blood health.

NutrientAmount per 100g of Marmite
Vitamin B121.5µg
Vitamin B60.4mg

In summary, Marmite’s high vitamin B12 content makes it a great addition to a healthy diet. It supports the formation of healthy red blood cells, preventing anemia and maintaining overall blood health.

Supports Bone Health

Marmite is not only rich in B vitamins and protein but is also an excellent source of minerals like calcium, potassium, and magnesium, which are essential for maintaining strong and healthy bones. These minerals work together to promote bone density and prevent conditions like osteoporosis.

MineralsAmount per Serving (5g)% Daily Value*
Calcium34 mg3%
Potassium90 mg2%
Magnesium5 mg1%

Adding Marmite to your diet can help ensure that you’re getting these essential minerals to support optimal bone health. So if you’re looking for a tasty and nutritious way to boost your bone health, try incorporating Marmite into your meals.

Versatile and Delicious

Marmite is a spread that can be used in a variety of ways, making it a versatile addition to any pantry. It is not just limited to being spread on toast, although it does taste delicious that way.

For a simple yet delicious snack, try adding a dollop of Marmite to a bowl of warm, buttery popcorn. The combination of salty and savory flavors is sure to satisfy your taste buds.

Marmite as a Savory EnhancerMarmite as a Main Ingredient
  • Add a spoonful to stews or gravies for an extra punch of umami flavor.
  • Stir into scrambled eggs for a savory twist on a breakfast classic.
  • Mix with cream cheese and spread on bagels for a savory snack.
  • Use as a marinade for grilled meats for an extra flavor boost.
  • Add to roasted vegetables for a savory side dish.
  • Mix with pasta for a quick and easy meal.

As you can see, Marmite is a versatile ingredient that can be used in a variety of ways to add a rich, savory flavor to your dishes.

“Marmite is so versatile. I love adding it to stir-fry dishes for an extra savory kick.” – Sarah, Marmite fan.

Whether you’re spreading it on toast, adding it to your favorite recipes, or using it as a savory enhancer, Marmite is a delicious and nutritious addition to your diet.


In conclusion, Marmite is a delicious and nutrient-packed spread that offers numerous health benefits. From boosting the immune system to promoting brain function, Marmite’s rich nutrient profile makes it a superfood in disguise. Its versatility allows it to be enjoyed in a variety of ways, from spreading it on toast to adding it to stews and gravies. So, the next time you’re looking for a tasty and nutritious addition to your diet, consider reaching for a jar of Marmite.

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