Marmite, the divisive dark spread first launched in 1902, may offer more than just a strong flavour. Originally made from brewer's yeast, celery, salt and spices, it has since been fortified with vitamins and minerals, and was even included in soldiers' ration packs during World War One.
One potential benefit is improved sleep, thanks to its magnesium content. A heaped teaspoon provides 10% of the recommended daily intake (RDI) of magnesium, which helps relax muscles and calm nerves. For a bedtime snack, spread it on wholemeal toast or try Marmite tea by dissolving a teaspoon in hot water.
Marmite is also rich in B vitamins: thiamin (B1), riboflavin (B2) and niacin (B3). A single teaspoon, costing about 5p, supplies 17%, 18% and 36% of the RDI respectively. These vitamins are essential for converting carbohydrates into glucose and maintaining healthy eyes and skin. They may also counteract the effects of alcohol, which reduces B vitamin absorption and can lead to fatigue.
A study from York University found that daily consumption of a teaspoon of Marmite increased levels of the neurotransmitter GABA, which regulates brain activity and may protect against neurological disorders like dementia. The effect lasted for eight weeks after the study ended, and researchers attributed it to the vitamin B12 in Marmite. Vitamin B12 is crucial for the nervous system, and deficiency can cause tiredness, weakness and impaired memory.
In animal research, University of Bristol scientists discovered that a derivative of vitamin B1 found in Marmite improved heart function in diabetic mice, helping them recover faster from heart attacks. While human studies are needed, the findings are promising. Additionally, the niacin in Marmite dilates blood vessels, delivering more oxygen to muscles during exercise, making it a cheaper alternative to pre-workout supplements.
Some claim that the B vitamins in Marmite are excreted in sweat and repel mosquitoes, though no study has confirmed this. While Marmite offers several health benefits, it is high in salt, so those on low-sodium diets should consume it in moderation.
