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Written by Dr. Michael Ruscio, DC on May 1,
Written by Dr. Michael Ruscio, DC on May 1, — Reviewed by Hannah Wright
Butyrate has become a popular term in the world of gut health. Butyrate supplements are often marketed as solutions for gut issues, based on their potential benefits for the digestive system.
But does research back the benefits of butyrate supplements? Let’s take a look at butyrate, its functions, and whether upping your intake by taking supplemental butyrate will deliver on its promises.
Butyrate (butyric acid) is a short-chain fatty acid (SCFA). That means it’s a type of “good fat,” though it’s not widely found in food. Butter is the best food source, but most of the butyrate in our bodies is produced by bacteria in the bowels 1.
Beneficial gut bacteria in the colon ferment (break down) fiber and carbohydrates—prebiotics like resistant starch—that the gastrointestinal tract can’t digest. This fermentation process makes SCFAs as byproducts. Of these, butyrate is the most well-known, but other common SCFAs include propionate and acetate.
If you’re into the scientific details (like I am), some of the main bacteria responsible for producing butyrate—accounting for about 5–10% of bacteria in the human gut—include 2:
Butyrate-producing bacteria are key to gut health. The butyrate they make helps block harmful microbes from taking hold by keeping the gut environment low in oxygen, which harmful bacteria like Salmonella and E. coli need 3.
Butyrate also fuels gut cells and triggers the production of natural germ-fighting compounds like cathelicidins and reuterin. These substances help keep the balance of good microbes in check and prevent infections 3.
A popular theory is that taking probiotics will increase butyrate levels and improve gut health. But the research we have so far doesn’t strongly support that. Instead, studies suggest that probiotics may increase butyrate levels a little, but not enough to be meaningful 4 5 6.
Since the jury is still out on the benefits of supplementing with probiotics that make butyrate, what about supplementing with butyrate directly? Let’s break down where butyrate supplements (aka sodium butyrate) seem to provide benefit—and where they may be less than helpful.
They may improve weight and metabolic health.
A randomized controlled trial (gold standard of human studies) found that people with obesity who took sodium butyrate supplements for eight weeks had greater reductions in weight, BMI, waist size, blood sugar, and “bad” (LDL) cholesterol than those who took a placebo 7.
They may reduce symptoms of ulcerative colitis.
A randomized controlled trial showed that people with active ulcerative colitis—an inflammatory bowel disease (IBD)—who took sodium butyrate supplements for 12 weeks had lower inflammation, a healthier circadian rhythm, and better sleep and quality of life than those who took a placebo 8.
Another trial supported these findings: It found that sodium butyrate supplements can increase gut bacteria that produce anti-inflammatory SCFAs, which may reduce inflammation and improve quality of life for people with IBD 9.
They may support a healthier gut microbiome.
Randomized controlled trials show that sodium butyrate supplements can increase the levels of beneficial gut microbes such as Akkermansia muciniphila, Butyricicoccus, and Lachnospiraceae 9 10.
They may relieve symptoms of IBS.
A randomized controlled trial involving 60 patients with irritable bowel syndrome (IBS) found that those who took sodium butyrate for 12 weeks had less abdominal pain, constipation, and pain during bowel movements than those who took a placebo 11.
They may help reduce episodes of diverticulitis.
A randomized controlled trial found that diverticulosis patients who took sodium butyrate for 12 months had fewer diverticulitis episodes (acutely inflamed pouches in the intestine) and better quality of life than those who took a placebo 12.
They may protect against traveler’s diarrhea.
A randomized controlled trial found that travellers who took sodium butyrate and other SCFAs for three days before their trip—and while traveling—had fewer occurrences of traveller’s diarrhea than those who took a placebo 13.
Note that all these potential benefits are supported by well-designed studies, but they’re pretty small and sparse. That means we don’t yet have a large body of evidence showing that butyrate supplements are especially beneficial.
They may raise cholesterol and insulin in type 2 diabetes.
A randomized controlled trial showed that people with type 2 diabetes who took sodium butyrate for six weeks had lower blood pressure and blood sugar after meals, but they also had higher cholesterol and insulin compared to those who took a placebo. Though we need more studies to be sure, in this study butyrate supplements weren’t clearly better than placebo—in some ways they may have been worse 14.
Elevated butyrate is linked to worse metabolic health in some people.
An observational (data comparison) study found that people with higher butyrate levels in their poop samples were significantly associated with 15:
Note that this observational study cannot tell us whether:
Some researchers believe that butyrate may contribute to obesity, but until we understand how it works, we can’t make that call 16.
Because the research on supplementation is mixed, it might be better to simply get your butyrate the old-fashioned way—through your diet—before investing in a butyrate supplement.
As I mentioned earlier, butyrate isn’t found directly in food—instead, your gut bacteria make it by fermenting (breaking down) prebiotic fibers, particularly resistant starch. Here are some foods that are great sources of resistant starch:
*Tip for increasing resistant starch in potatoes and rice: Cooked and then thoroughly cooled rice and potatoes (such as leftovers) have more resistant starch than when they’re freshly prepared.
Additionally, eating a variety of fruits and vegetables rich in fermentable fibers can encourage a healthy population of butyrate-producing bacteria in your gut. Some examples include:
What does all this mean? There’s no simple equation that says high butyrate equals good gut health and low butyrate equals poor gut health.
In some cases, high butyrate levels might actually signal gut problems, like inflammation or a leaky gut 17 18.
What’s more, people with digestive issues might hear that butyrate is great and start loading up on fiber and prebiotic supplements to boost it—thinking it will help. But that can backfire.
Although a high-fiber diet is good for a healthy gut, it can make symptoms worse for people with sensitive guts or existing problems, like bloating or IBS.
Research shows that for many people with gut issues, particularly IBS, a low FODMAP diet (which restricts certain fermentable carbs and their fibers), can significantly reduce symptoms and improve gut health. This is true even though a low FODMAP diet can reduce the diversity of gut bacteria and how much butyrate they produce 19 20.
So, although eating a high-fiber diet (which is also high in FODMAPs) might sound ideal in theory, real-world clinical evidence supports limiting certain fibers for those with sensitive or compromised guts. For example, an umbrella meta-analysis (a study of many meta-analyses) found that a low FODMAP diet can improve stool consistency, frequency, overall gut discomfort, and quality of life in people with IBS 21.
We have found this to be true in the clinic. After our clients follow a temporary low FODMAP diet (while taking probiotics and building a gut-supportive lifestyle) for 4–6 weeks, they start to tolerate foods that certain bacteria can use to make butyrate.
Every step—starting with this gentle diet and adding in probiotics (more on that next)—helps build a healthier gut, which becomes more capable of processing a diverse diet that feeds butyrate-producing bacteria.
Although the evidence for probiotics and butyrate supplements boosting butyrate levels is inconsistent, the research on the benefits of probiotics for gut problems is pretty solid.
For more butyric acid benefitsinformation, please contact us. We will provide professional answers.
Before experimenting with butyrate supplements for gut health, we recommend that our clients who struggle with inflammation, gut dysbiosis, and other gut issues take a well-formulated broad-spectrum probiotic supplement.
Why? Extensive research shows that probiotics can:
To choose a quality probiotic, look for one that is:
Butyrate undoubtedly plays an important role in gut health. For people with a healthy gut, eating a varied diet rich in plant fibers and prebiotics is usually enough to support natural butyrate production—no need for a butyrate supplement.
However, for those with gut problems like IBS, research shows that reducing fermentable carbs and fiber with a low FODMAP diet—while using probiotics—can help calm the gut. This makes it easier later on to handle a more varied diet that feeds the good bacteria that make butyrate.
If you’re looking for more gut health support, you can check out my book, Healthy Gut, Healthy You, which has a comprehensive step-by-step plan for gut healing. Or, for more individualized healthcare support, please reach out and request a consultation.
The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.You may not have realized it, but chances are you’ve consumed something called butyric acid before, and believe it or not, your body produces it as well. It’s true — butyric acid, also known as butanoic acid or BTA, is a saturated short-chain fatty acid found in butter, ghee, raw milk, animal fats and plant oils. It’s also formed in and therefore found in our colons through the bacterial fermentation of carbohydrates like dietary fiber. Butyric acid supports the health and healing of cells in the small and large intestine. It’s also the favored source of fuel for the cells lining the interior of the large intestine or colon. (1)
The BTA content in ghee is one of the main components that provides all those wonderful ghee benefits. Consuming butyric acid in foods like ghee or in supplement form has been shown to aid digestion, calm inflammation and improve overall gastrointestinal health. People who suffer from irritable bowl syndrome and Crohn’s disease have been shown to benefit from butyric acid, and studies show promise when it comes to diabetes and insulin resistance too. BTA is also known as a potential anticancer fatty acid, especially when it comes to colon cancer. (2)
I’m excited to tell you more about this extremely interesting fatty acid and how it can improve your overall health — and how it already is without you even knowing it!
1. Weight Loss
Butyric has gained popularity for its ability to possibly help people shed unwanted pounds. Scientific evidence has shown that people who are obese (as well as people who have type II diabetes) have a different composition of gut bacteria. Short chain fatty acids are believed to play a positive role along with probiotics in preventing metabolic syndrome, which almost always includes abdominal obesity. (3)
Short chain fatty acids like butyric acid help regulate the balance between fatty acid synthesis and the breakdown of fats. In a animal study, after five weeks of treatment with BTA, obese mice lost 10.2 percent of their original body weight, and body fat was reduced by 10 percent. Butyric acid was also shown to improve insulin sensitivity, which helps guard against weight gain. (4)
Most of the evidence for linking BTA supplementation specifically to weight loss is based on animal research so far, but it does show positive effects in treating obesity naturally.
2. Potential Colorectal Cancer Treatment
Multiple studies have shown butyric acid’s potential ability to fight cancer, especially cancer in the colon. It’s actually shown an ability to “modify nuclear architecture” and induce the death of colon cancer cells. This is likely a huge reason why increased fiber intake has been linked with less colon cancer since higher fiber intake can typically equate to more butyric acid present in the colon. (5)
According to research published in the International Journal of Cancer, “the role of short chain fatty acids, particularly butyrate, in colon cancer therapy has been extensively studied, and its tumor suppressive functions are believed to be due to their intracellular actions.” This laboratory study further shows that butyrate treatment led to an increase in the programmed cell death of colon cancer cells. (6)
According to a scientific article, it looks like “a high-fiber diet protects against colorectal tumors in a microbiota- and butyrate-dependent manner.” (7) What does that mean? It means that most likely getting plenty of fiber isn’t what fends off cancer on its own. It’s eating a diet rich in healthy fiber AND having enough good gut flora AND enough BTA present in the body that can provides cancer defense in the colon.
3. Irritable Bowel Syndrome (IBS) Relief
In general, butyric acid can have a very positive impact on gut health, which greatly affects the health of your entire body. Short chain fatty acids like butyric acid can help keep the gut ling healthy and sealed, which prevents leaky gut syndrome and all kinds of issues linked to a leaky gut like IBS symptoms. This is a type of digestive disorder that’s characterized by a group of common symptoms, including changes in bowel movements and abdominal pain.
A scientific article published in the Gastroenterology Review looked at butyric acid’s potential as an IBS therapy based on numerous studies conducted to date. Researchers conclude that “butyrate supplementation seems to be a promising therapy for IBS.” (8)
Some notable research included in the article was a double-blind, randomized, placebo-controlled study involving 66 adult patients with IBS who were given microencapsulated butyric acid at a dose of 300 milligrams per day or a placebo in addition to receiving standard therapy. After four weeks, researchers found that subjects who took the butyric acid had a statistically significant decrease in the frequency of abdominal pain during bowel movements. After 12 weeks, subjects in the BTA group experienced decreases in the frequency of spontaneous abdominal pain, postprandial abdominal pain, abdominal pain during defecation and urge after defecation. (9)
4. Crohn’s Disease Treatment
Crohn’s disease is a type of inflammatory bowel disease (IBD) characterized by inflammation of the lining of the GI tract, abdominal pain, severe diarrhea, fatigue, weight loss and malnutrition. Again, this is a disease related to a leaky gut. A study published in the journal Alimentary Pharmacology & Therapeutics was small, but it found that “oral butyrate is safe and well tolerated, and may be effective in inducing clinical improvement/remission in Crohn’s disease.” (10)
Another study showed that butyric acid can reduce pain during bowel movements and inflammation in the gut, both of which are extremely helpful to Crohn’s disease and other inflammatory bowel diseases. (11)
Short chain fatty acids like BTA truly play a crucial role in the maintenance of gut barrier integrity, which can help ward off a leaky gut and avoid an IBDs like Crohn’s.
5. Combats Insulin Resistance
A study published by the American Diabetes Foundation looked at butyric acid’s effect on the regulation of insulin sensitivity in mice consuming a diet high in fat. The study concluded that “dietary supplementation of butyrate can prevent and treat diet-induced insulin resistance in mouse.” Researchers also found that the mice treated with butyrate did not have any increase in body fat and the butyrate supplement actually appeared to prevent obesity. (12)
Researchers agree that more studies need to be conducted to further explore how butyrate affects insulin levels in humans, but it looks promising so far, which could have profound effects on treating diabetes.
6. General Anti-inflammatory Effects
Studies have shown the broad anti-inflammatory powers of butyric acid. It’s believed that not only can BTA help inflammatory conditions, but it might also have a helpful ability to manage immune responses. (13) As I’ve said before, inflammation is the root of most diseases, which is why having more butyric acid in your body could likely benefit many people with various health problems with inflammatory roots.
Butyric acid is a colorless liquid that is soluble in water. Scientifically speaking, its structure is four carbon fatty acids with the molecular formula C4H8O2 or CH3CH2CH2COOH. Butyric acid has other chemical names, including butanoic acid, n-butyric acid, n-butanoic acid and propylformic acid. (14) Along with acetic and propionic acids, it account for approximately 83 percent of the short chain fatty acids in the human colon.
On its own, BTA has an unpleasant smell and bitter, pungent taste, with a somewhat sweet aftertaste. It occurs as esters in animal fats and plant oils. What’s an ester? An ester is an organic compound that reacts with water to produce alcohols and organic or inorganic acids. Esters derived from carboxylic acids like butyric acid are the most common type of esters.
BTA is generated in the large intestine together with other short chain fatty acids from the fermentation of dietary carbohydrates, specifically prebiotics like resistant starches, fructooligosaccharides and other dietary fiber. (15)
The names “butyric acid” and “butyrate” are commonly used interchangeably even in scientific articles and studies. Technically, they have slightly different structures, but they’re still very similar. Butyrate or butanoate is the traditional name for the conjugate base of butyric acid. Put simply, butyrate is almost identical to butyric acid, but it just has one less proton. Judging by scientific studies, they appear to be pretty much identical in their health benefits.
An increased intake of highly processed, low-fiber, high-sugar foods has been shown to decrease levels of butyrate production in the large intestine. Supplementing with butyric acid might be a good idea if you’re unable to obtain enough of it from your diet.
A butyric acid supplement is typically available at health stores or online. It’s most commonly found in capsule or tablet form. Dosage recommendations vary by product. Some recommend one to six capsules/tablets after meals while others suggest taking one capsule three times daily with meals, a few hours before or after taking other medications. It’s best to read product labels carefully and consult your doctor if you feel unsure.
If you prefer to get your butyric acid from foods then the following are good choices: butter, ghee, raw milk and parmesan cheese. When looking for a high-quality butter, raw and cultured is best. This might be hard to find, however. Organic butter from grass-fed cows is your next best option. Some properly made kombucha (a fermented tea drink) can also contain butyric acid.
To naturally increase the butyric acid production in your body, you can up your intake of healthy prebiotics like raw Jerusalem artichokes, raw dandelion greens, raw jicama and under-ripe bananas. Scientific research has found that fecal butyrate levels can vary greatly among individuals, but eating a diet high in resistance starches (like an under-ripe banana) typically increases butyric acid levels and may help maintain colorectal health. (16)
Butyric acid gets its name from the Greek word βούτῡρον, which means butter. Butyric acid makes up about 3 percent to 4 percent of butter. Ever smell rancid butter? That unpleasant odor is the result of the chemical breakdown of the BTA glyceride. While on the topic of gross odors, butyric acid is actually responsible for human vomit’s distinctive scent too.
During his extremely long life (102 years plus), a French organic chemist named Michel Eugène Chevreul is said to have first observed butyric acid in its impure form in . It was by the acidification of animal fat soaps that he was able to identify butyric acid along with several other fatty acids for the first time, including oleic acid, capric acid (naturally occurs in coconut oil) and valeric acid. (17)
It’s hard to find any documented negative side effects of butyric acid supplements. If you take a butyric acid and experience any negative side effects, you may need to cut back on your dosage. Of course, if you have any serious side effects then you should discontinue use and seek immediate medical attention.
If you’re pregnant or nursing, speak to your doctor before taking a butyric acid supplement. Also talk to your doctor if you have any ongoing medical conditions or if you already take any other medications before taking a BTA supplement.
To increase the production of butyric acid in your body naturally, focus on getting more foods that contain butyric acid like ghee and high-quality butter on a regular basis. Also increase your daily intake of fiber-rich foods like vegetables, fruits, legumes and whole grains. If you can increase your intake of these prebiotics, then you can help increase the probiotics and short chain fatty acids in your body. This is a healthy and easy way to increase your butyric acid levels, not to mention your overall health.
Having the right balance of all prebiotics, probiotics and short chain fatty acids appears to not only improve minor as well as chronic gastrointestinal issues, but many studies show how butyric acid may have some serious cancer-fighting power, especially colon cancer.
What about a supplement? A butyric acid supplement might be helpful, especially if you suffer from an inflammatory bowel disease or are trying to prevent colon cancer. When it comes to weight loss, most of the evidence linking butyric acid to weight loss is based on animal and test-tube studies. A butyric acid supplement should definitely not be thought of as a magic weight loss supplement but might be helpful along with an overall healthy lifestyle.
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