Skip to content

Wheat germ

Wheat germ is a component of the wheat grain. They are a by-product of the production of white flour, but are present in whole wheat flour and are responsible for some of the nutritional benefits of whole grain products. Wheat germ is rich in protein and minerals and is also an excellent source of fatty acids including octacosanol, which has been linked to lowering cholesterol levels and has also been studied for its effects on athletic performance.

Where do wheat germs come from?

A grain of wheat consists of three components. The outer hull, available in the form of wheat bran, is rich in fiber and makes up about 15% of the wheat kernel. The endosperm is the carbohydrate-rich part of the grain that is milled to make flour and takes up just over 80% of the space in each grain of wheat. The wheat germ makes up the remaining 3 to 5% of the grain and is the part of the seed that germinates into a new plant. Wheat is one of the most important staple foods and is grown all over the world. Wheat germ is found in whole wheat products, but is also available in isolated form or in the form of wheat germ oil.

Benefits of wheat germ

Because wheat germ is high in protein, has a high nutrient density and has a mild, pleasant taste, it has long been on the radar of many health-conscious people. Wheat germ contains about 30% protein, which has a high quality amino acid profile and can be easily incorporated into smoothies and shakes, baked goods and other dishes to increase their protein and nutrient content (1). Wheat germ is also an excellent source of vitamins and minerals such as vitamin E, vitamin B, potassium, magnesium, zinc, calcium and folate. In addition, wheat germ is rich in antioxidant flavonides, which may have a positive effect on cardiovascular health (1). Wheat germ oil is an excellent source of essential fatty acids including the precursors of the active forms of omega 3 and omega 6 fatty acids, as well as other bioactive lipids including octacosanol. Octacosanol is touted for its health benefits and has been shown to have the ability to lower levels of harmful LDL cholesterol (2). Octacosanol also appears to be effective in the treatment of Parkinson's disease and the degenerative nerve disease ALS (3, 6) and has shown anti-inflammatory and analgesic effects in animal studies (4). There are a few studies suggesting that wheat germ oil may alter fat metabolism and promote fat loss (7). Octacosanol gained a reputation as a performance-enhancing agent in the 1960s, as it was believed to positively influence vitality, energy, endurance and muscle strength. In particular, it was associated with stimulating blood flow and improving reaction times. Wheat germ oil was a popular supplement among athletes at the time (5). Wheat germ is used by many endurance athletes to increase energy and by dieters to support fat and weight loss.

Benefits of wheat germ for bodybuilders

Strength athletes and people looking to build muscle need to be in optimal shape to achieve the best possible results, and wheat germ is a concentrated source of nutrients that can promote health. As wheat germ is rich in good quality plant protein, it is excellent for vegetarians and vegans and the anti-inflammatory and pain-relieving properties could aid recovery after exercise.

Side effects, disadvantages and safety

While it is undeniable that wheat germ and wheat germ oil are healthy and nutrient-packed supplements for any diet, the final verdict is still out on much of the proposed effects, particularly in terms of weight loss. In addition, studies have shown that wheat germ has little effect as a performance-enhancing supplement (8). The vast majority of users will not experience any adverse side effects or negative reactions after consuming wheat germ.

Recommended intake and timing of intake

Wheat germ is an excellent addition to other foods at any time. They are usually sprinkled over breakfast cereals or stirred into yogurt or smoothies. Wheat germ oil is usually available in liquid form and can be added to food or drink. Usual dosages are in the range of 0.5 to 2 grams per day.

Wheat germ supplements

Whole wheat germ and wheat germ oil are the most common forms of wheat germ available on the market. In addition, protein derived from wheat germ is used in some vegetarian protein blends.

Combinations of wheat germ with other supplements

Combine wheat germ with your breakfast protein for a great tasting boost of protein and healthy nutrients.

References

  1. Brandolini A, Hidalgo A. Wheat germ: not only a by-product. Int J Food Sci Nutr. 2012 Mar;63 Suppl 1:71-4.
  2. Hargrove JL, Greenspan P, Hartle DK. Nutritional significance and metabolism of very long chain fatty alcohols and acids from dietary waxes. Exp Biol Med (Maywood). 2004 Mar;229(3):215-26.
  3. Wang T1, Liu YY, Wang X, Yang N, Zhu HB, Zuo PP. Protective effects of octacosanol on 6-hydroxydopamine-induced Parkinsonism in rats via regulation of ProNGF and NGF signaling. Acta Pharmacol Sin. 2010 Jul;31(7):765-74.
  4. de Oliveira AM, Conserva LM, de Souza Ferro JN, de Almeida Brito F, Lyra Lemos RP, Barreto E. Antinociceptive and anti-inflammatory effects of octacosanol from the leaves of Sabicea grisea var. grisea in mice. Int J Mol Sci. 2012;13(2):1598-611.
  5. 'Wheat Germ Oil'. Nutros, the World's Premier Nutrition database. http://www.nutros.com/supplements/wheat-germ-oil/. Accessed December 1st, 2014.
  6. Norris FH, Denys EH. Nutritional supplements in amyotrophic lateral sclerosis. Adv Exp Med Biol. 1987;209:183-9.
  7. Kato S1, Karino K, Hasegawa S, Nagasawa J, Nagasaki A, Eguchi M, Ichinose T, Tago K, Okumori H, Hamatani K, et al. Octacosanol affects lipid metabolism in rats fed on a high-fat diet. Br J Nutr. 1995 Mar;73(3):433-41.
  8. Beltz SD, Doering PL. Efficacy of nutritional supplements used by athletes. Clin Pharm. 1993 Dec;12(12):900-8.