Is Barley Good for Your Brain?

December 9, 2025 •

4 min read

Research published in the International Journal of Biological Macromolecules revealed that barley polysaccharides can improve cognitive function and long-term memory in aging mice. These findings highlight why barley is good for your brain and its potential to support neurological health.

Quick Summary

Barley supports brain health through potent antioxidants that combat oxidative stress, high fiber nourishing the gut-brain axis, and essential B vitamins crucial for nervous system function, potentially mitigating age-related cognitive decline.

Key Points

Supports Memory: Studies on mice show that barley can improve memory function and mitigate cognitive decline, potentially through its effects on neurotransmitters and the gut-brain axis.
Fights Oxidative Stress: Rich in antioxidants like phenolic compounds and vitamin E, barley helps protect the brain from damage caused by oxidative stress.
Nourishes the Gut-Brain Axis: The high beta-glucan fiber content in barley promotes beneficial gut bacteria, which produce short-chain fatty acids that support cognitive function.
Reduces Inflammation: Barley contains compounds like choline and flavonoids with anti-inflammatory properties that can protect brain health by reducing chronic inflammation.
Provides Essential Nutrients: Barley is a good source of vital B vitamins, magnesium, zinc, and iron, all of which are necessary for healthy nerve function, energy metabolism, and brain cell structure.
Offers Stress Protection: Young green barley leaf extracts have shown anti-stress properties, helping to prevent the decrease of brain-derived neurotrophic factor (BDNF), which is linked to stress-related psychiatric disorders.

The Nutritional Powerhouse for Your Brain

Barley is a nutrient-dense whole grain that provides several key components vital for maintaining a healthy brain. The brain is an energy-intensive organ, and a steady supply of nutrients is essential for optimal function. From providing sustained energy to protecting cellular health, barley's nutritional profile makes it a smart dietary choice for cognitive support.

B Vitamins for Nerve Function

Barley is a rich source of B vitamins, including folate, thiamin (B1), and niacin (B3). These vitamins are crucial for various neurological processes:

Folate: This B vitamin is essential for nerve function and helps regulate levels of homocysteine, an amino acid linked to a higher risk of heart disease when elevated. Maintaining low homocysteine levels is important for cardiovascular health, which is directly tied to brain health. Folate is also involved in the creation of neurotransmitters, the brain's chemical messengers.
Thiamin: Often called the "nerve vitamin," thiamin plays a critical role in energy metabolism in the brain. It helps convert glucose into usable energy for brain cells.
Niacin: Niacin also aids in converting food into energy and supports the function of the central nervous system.

Essential Minerals for Structure and Signaling

Beyond vitamins, barley provides essential minerals that support the physical structure and function of the brain.

Magnesium and Phosphorus: Both minerals contribute to the strength and structure of bones and are involved in cellular energy production. In the brain, magnesium is vital for regulating muscle and nerve function.
Zinc: This mineral is important for brain development and bone mineralization. It plays a role in nerve signaling and supports immune function.
Iron: Adequate iron is needed for red blood cells to carry oxygen throughout the body, including to the brain, which is essential for overall mental clarity.

Fighting Oxidative Stress with Antioxidants

The brain is particularly vulnerable to oxidative stress, a process that can damage cells and accelerate aging. Barley contains powerful antioxidants, which protect brain tissue from this damage.

Phenolic Compounds: These compounds, including flavonoids, act as potent free-radical scavengers, neutralizing damaging molecules before they can harm brain cells.
Vitamin E: Another significant antioxidant found in barley, vitamin E, protects cell membranes from oxidative damage.
Selenium: This mineral, also an antioxidant, helps prevent inflammation and protects cells from damage.

One animal study found that dietary barley seed could improve memory function in rats by mitigating oxidative stress.

The Gut-Brain Connection: Fiber's Role

Barley is an excellent source of dietary fiber, especially the soluble fiber beta-glucan, which plays a crucial role in the gut-brain axis. A healthy gut microbiome has been linked to improved cognitive function and mood regulation.

The beta-glucan in barley acts as a prebiotic, feeding the beneficial bacteria in your digestive tract.
These bacteria ferment the fiber to produce short-chain fatty acids (SCFAs), such as butyric acid.
Butyric acid can cross the blood-brain barrier and has been shown to support cognitive function and reduce neuroinflammation.

Research on aging mice showed that barley polysaccharides improved cognitive deficits, long-term memory, and modulated neurotransmitter levels via the liver-gut-brain axis.

Barley's Anti-Inflammatory Impact

Chronic inflammation is a silent contributor to many brain-related issues, including neurodegenerative diseases. Barley contains anti-inflammatory compounds that may help reduce this systemic inflammation.

Choline: Barley contains betaine, which the body can convert to choline. Choline is a nutrient involved in learning, memory, and reducing inflammation.
Phenolic Acids and Flavonoids: As mentioned earlier, these antioxidants also possess anti-inflammatory properties, protecting against inflammation-induced cellular damage.
Stress Reduction: One study on young green barley leaf extract found that it had potent anti-stress properties, preventing a decrease in hippocampal brain-derived neurotrophic factor (BDNF) in mice. BDNF is crucial for neuronal survival and growth.

Hulled vs. Pearled Barley: What's Best for Your Brain?

To maximize the brain-boosting benefits, it's important to choose the right type of barley. Hulled barley is minimally processed and retains its outer bran layer, while pearled barley has this layer removed, along with some nutrients.


Feature	Hulled Barley	Pearled Barley
Processing	Minimally processed; only outer husk removed	Polished to remove bran and germ
Dietary Fiber	Higher fiber content, especially beta-glucan	Lower fiber content
Nutrients	Richer in vitamins, minerals, and antioxidants	Contains fewer vitamins and minerals
Cooking Time	Longer, requiring soaking	Shorter cooking time
Texture	Chewier, heartier texture	Softer texture
Brain Benefit	Maximized nutritional and prebiotic benefits	Reduced nutritional benefits

Integrating Barley into a Brain-Healthy Diet

Incorporating barley into your meals is easy and delicious. Here are some simple ways to add this whole grain to your diet:

Breakfast: Cook hulled barley like oatmeal for a hearty, fiber-rich start to your day. Top with berries and nuts for extra nutrients.
Salads: Add cooked barley to cold salads for a nutty flavor and chewy texture.
Soups and Stews: Barley is a classic addition to soups and stews, where it adds body and a satisfying grain component.
Side Dish: Serve cooked barley as a nutritious alternative to rice or pasta.
Baked Goods: Use barley flour in baking or mix it with other flours to boost the fiber content of bread and muffins.

For more information on the effects of barley polysaccharides on cognitive function, you can read the study published in the journal International Journal of Biological Macromolecules.

Conclusion

The scientific evidence points to a resounding 'yes'—barley is indeed good for your brain. Its benefits are derived from a powerful combination of antioxidants, essential vitamins and minerals, and dietary fiber that supports the vital gut-brain axis. By fighting oxidative stress, reducing inflammation, and providing sustained energy, barley plays a significant role in promoting cognitive function and protecting against age-related decline. Choosing hulled barley is the best way to ensure you are getting the maximum nutritional punch. Integrating this versatile whole grain into a balanced diet is a simple yet effective strategy for nourishing your mind and supporting long-term brain health.

Frequently Asked Questions

Barley's high fiber content, particularly beta-glucan, nourishes beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), such as butyric acid, which support cognitive function by reducing neuroinflammation and influencing the gut-brain axis.

Hulled barley is the best choice for brain health. It is less processed than pearled barley and retains more of its nutrient-rich bran and germ, resulting in higher levels of fiber, vitamins, and antioxidants.

Yes, some studies suggest that barley can improve memory. Animal studies have shown that barley polysaccharides can enhance long-term memory and cognitive function by modulating neurotransmitter levels and affecting the gut-brain connection.

The antioxidants in barley, such as phenolic compounds and vitamin E, protect brain tissue from oxidative stress. Oxidative stress can damage cells and contribute to cognitive decline, so these antioxidants help neutralize harmful free radicals.

While generally safe and healthy, barley contains gluten, so it is unsuitable for individuals with celiac disease or gluten intolerance. It also contains fructans, a type of fiber that may cause gas and bloating for people with irritable bowel syndrome (IBS).

Both barley and oats are excellent sources of beta-glucan fiber, which benefits brain health. Some studies indicate that barley may be even more effective than oats at regulating blood sugar and insulin levels, providing a steady energy source for the brain.

Yes, young green barley leaf extracts have been shown to have anti-stress properties by preventing decreases in brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal health. This suggests a potential benefit for managing stress-related mental health conditions.