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The benefits of butyrate, a postbiotic short-chain fatty acid produced in the colon, begin in the gut and extend to a host of other important body systems. A key component of the gut microbiome, butyrate has been found to support gut function, hormone regulation, control centers of the brain, and more.*
Here are the top ten reasons why butyrate is widely considered by functional and holistic health professionals to be a foundation of total body health.
Butyrate benefits:
1. Fuel the Gut Lining*
Butyrate is produced naturally in the gut when you eat foods that are high in &#;resistant starch&#;. Special cells in the gut called colonocytes use butyrate as their primary fuel source. Colonocytes make up the lining of your colon, which helps your body absorb nutrients and protects it from harmful bacteria, yeast, and other pathogens that reside in your gut.
When you don&#;t eat enough foods consisting of resistant starch, the bacteria in your gut don&#;t produce enough butyrate, and your gut lining suffers. Carefully increasing your prebiotic dietary fiber (resistant starch) intake and/or supplementing butyrate can nourish the gut lining, help restore healthy nutrient absorption, and more [1]. We discuss butyrate and diet more in-depth here.
2. Support Healthy Gut Permeability*
Your gut lining is the gatekeeper of your large intestine. When your gut lining is healthy, its permeable barrier allows good things such as vitamins and minerals to pass through to your bloodstream, where they travel on to the organs and systems that need them. At the same time, a healthy gut lining must also not allow substances like toxins and pathogens to enter the bloodstream; it keeps them inside so that they can continue on their path towards being removed from the body.
When your gut lining lacks the butyrate &#;fuel&#; it needs to maintain healthy gut permeability, toxins and pathogens can slip through. This may cause what is commonly called leaky gut syndrome [2]. Leaky gut syndrome is believed to cause an array of uncomfortable symptoms, including gastrointestinal distress and low energy levels. By keeping the gut lining healthy, butyrate may be a key means of how to heal leaky gut.
3. Promote a Healthy Inflammation Response in the Gut*
The lining of your gut is also responsible for maintaining proper levels of inflammation. When the cells in your immune system fight off invading germs, they produce substances called &#;free radicals&#; as part of the process. Free radicals are oxidized, inflammatory substances.
Some inflammation - a very small and controlled amount - helps protect the gut. Chronic inflammation in the gut occurs when your immune system is constantly fighting off what it views to be pathogens. Sometimes, these pathogens are actually invading germs, but sometimes the body overreacts (as with allergies) and fights off substances that are ultimately not harmful.
Regardless, too many free radicals over time can lead to oxidative damage and chronic inflammation. Butyrate prevents the action of inflammatory processes that would normally put stress on our cells by increasing the production of the antioxidant glutathione [3].
4. May Combat Chronic Inflammation, Colonic Diseases, and Cancers*
Chronic inflammation of the gut can cause diseases like IBD (inflammatory bowel disease - the umbrella term for Crohn&#;s disease and ulcerative colitis) and colorectal cancer down the line.
By neutralizing free radicals, butyrate does more than lowers inflammation: it reduces the risk of immune system reactivity, developing chronic diseases like IBD or colorectal cancer, and more [3].*
While increasing butyrate levels in the colon would help prevent colonic diseases from manifesting in the first place, by strengthening the gut lining, controlling pathogens, lowering inflammation, and modulating the immune system, it may be useful in treating pre-existing colonic conditions as well.* In other words, one of the most exciting prospects of butyrate is its ability to manage and support healthy gut functions for those who already struggle with gastrointestinal issues.*
Butyrate has been shown to modulate the gut microbiome in patients who have inflammatory bowel disease [4].* Research also indicates that butyrate has therapeutic potential for IBD patients, particularly with immunomodulation and mucosal healing [5, 6]. This therapeutic potential is exciting since rates of IBD continue to increase globally and patients are looking for more alternative and complementary treatment solutions [7].
Finally, one of butyrate&#;s key functions in the gut is to regulate gut motility, how fast or slow food is processed and moves through the colon. Many people with IBS and IBD suffer from either fast motility, diarrhea, or slow motility, and constipation. No matter which type you have, butyrate helps to restore normal colonic motility [8].
5. Promote Healthy Blood Sugar Levels*
Both mice and cell studies show that butyrate has a positive effect on blood sugar balance. Butyrate may increase insulin sensitivity, encourage the body to use stored fat as an energy source, and suppress hunger hormones. Because of these effects, butyrate has been shown to reduce weight gain in mice with &#;diet-induced obesity,&#; suggesting that increasing butyrate levels in the gut may also encourage weight loss [X, X, X].
6. Support Healthy Yeast levels*
A study found that sodium butyrate has &#;significant antifungal activity&#; on pathogenic yeasts like Candida albicans, Candida parapsilosis, and Cryptococcus neoformans.* Researchers noted that sodium butyrate inhibited the yeasts from spreading and decreased the production of protective biofilms, making them easier to eradicate. Sodium butyrate also enhanced the activity of antifungal drugs, suggesting it might do well as a complementary therapy with medications such as &#;azole&#; drugs. [9]
7. Promote Cell Differentiation*
Butyrate promotes cell differentiation, our cells&#; ability to change to a specific type like a liver cell or a blood cell. When cells don&#;t differentiate properly and simply proliferate, we can end up with tumors which then lead to cancer. Butyrate also helps prevent these serious complications by inducing cell apoptosis, the natural death of a cell. [10]
Butyrate is also an HDAC inhibitor.
8. Regulate the Immune System*
Butyrate influences most immune cells, which have receptors to detect it whether in the gut or other parts of the body and bloodstream. Research shows that butyrate upregulates anti-inflammatory immune pathways and downregulates inflammatory ones, even when faced with an inflammation trigger like allergens or toxins.
In your gut, butyrate influences tissues called the gut associated lymphoid tissues, or GALT. The GALT determines the intensity of an immune response based on the microbial balance in the gut. If there are more adverse bacteria or yeasts present, for example, it will launch an attack. This can cause damage and inflammation to the gut tissues over time [12].
Butyrate can modulate the immune system not only by having a direct effect on certain pathogens (like candida overgrowth), but also by fueling the gut tissues, promoting microbial balance in the gut, and lowering inflammation, all of which help the GALT become less reactive.
9. Combat Brain Fog and Improve Sleep*
Butyrate is one of the ultimate players in the gut-brain connection. It increases brain-derived neurotrophic factor (BDNF), a critical metabolite that supports our learning and memory abilities [13]. Butyrate also sequesters ammonia, a toxic byproduct that can cause brain fog.* It may also enhance the brain&#;s plasticity, the ability to &#;rewire&#; new thought pathways, such as when learning a language or changing a habitual behavior. [14, 15]
And here&#;s the icing on the cake: a study on mice showed that both oral butyrate and intraportal butyrate injection increased non-rapid eye movement sleep by 70% in six hours. It also decreased sleep latency, the time it takes to fall asleep. This is still a new area of research, but the theory is that butyrate may have an effect on sleep-promoting hormones via signaling from the intestinal microbiome [16].
10. Support Healthy Blood Pressure*
Butyrate corresponds inversely to blood pressure, meaning low blood pressure = higher butyrate levels, and higher blood pressure = lower butyrate levels. In a study with 205 participants, researchers found that increasing butyrate production in the microbiome may help regulate blood pressure in obese pregnant women [17]. A study on rats also showed that sodium butyrate had antihypertensive effects [18].
How to Reap the Benefits of Butyrate
There are three main ways to boost butyrate levels in your microbiome:
1. Increase your intake of foods that already contain butyrate
What foods are high in butyrate? Unfortunately, many of the foods that already contain comparatively large amounts of butyrate, such as butter and some cheeses, are not suitable for consumption in large quantities. However, you can always include them as a balanced part of your diet!
2. Increase your intake of foods that support the microbiome&#;s creation of butyrate
If you&#;re looking to increase your butyrate levels via dietary changes, consume foods that are high in fiber, particularly those with high levels of resistant starch. These include:
Cold rolled oats
Legumes
Potatoes (cooked then cooled)
White rice (cooked then cooled for at least 24 hours)
Underripe bananas
Plantain flour
Whole grains
Fibrous plant parts such as asparagus ends, broccoli stems, apple skins, etc.
For more information, check out our in-depth resources on butyrate foods and why fiber is important to the body.
3. Butyrate supplementation
Most people find it difficult to eat the recommended 25 grams of fiber a day. Some are sensitive to the types of foods that support butyrate production (typically legumes), while others simply don&#;t like them (hard asparagus ends and cold potatoes, anyone?). If you are having a hard time integrating butyrate foods into your diet, butyrate supplements can help.
Try BodyBio Butyrate Supplements for Gut & Body Health
When considering all of the supplementation options for your personal health and well-being, it can be overwhelming to try to narrow down just a few&#;or even just one&#;key player. While prebiotics, probiotics, and postbiotics all have a place in a well-rounded diet and health-supportive regimen, postbiotics like butyrate have the most therapeutic bang for your buck.
BodyBio&#;s Butyrate Supplements aren&#;t just for gut health support, though they exert many benefits there. Butyrate supplements can also promote a healthy brain, immune system, basic cell functions, blood pressure, inflammation, and even your sleep.
Looking for a total body health supplement? Concerned you&#;re suffering from butyrate deficiency symptoms? Check out BodyBio&#;s Butyrate Supplements and our Butyrate/Gut+ Get Started Guide. Try either our Calcium/Magnesium Butyrate and Sodium Butyrate formulations by themselves or as part of our popular Foundation Bundle today!
If you&#;re like most people, you&#;re probably taking interest in improving your gut health. As several studies suggest, it&#;s one of the keys to optimizing your overall health.
The focus is on improving your microbiome, and the number one reason for this is to get the butyrate benefits that comes with having the right types of gut bacteria.
However, working on your gut health isn&#;t as simple as taking a probiotic. For one, you&#;ll need to make the right lifestyle and dietary changes, especially the prebiotic fibers that will boost your butyrate levels.
What Is Butyrate?
Butyrate or butyric acid is classified as a short chain fatty acid or SCFA. It&#;s generally produced by certain gut bacteria types when they ferment fiber in the human gut.
In short, it&#;s one of the byproducts of breaking down large and complex molecules in your large intestines. Think of resistant starches and fibers as examples.
Imagine this:
If you want to learn more, please visit our website butyric acid benefits.
When you eat green bananas or oats, your colon cells struggle to tear them apart and break them down. This means that they get to stay and survive.
However, when they reach your large intestine, it becomes a totally different story. The bacterial species present in the area rip them apart to find useful molecules they can extract.
While the entire process is happening, butyric acid is created.
The 10 Butyrate Benefits
The butyrate benefits aren&#;t limited to your colon. It also plays an important role in the functions of other body systems.
Below is a list of 10 of its most important health benefits:
Free radicals are those unstable molecules that cause problems in your body. As they build up in your cells, they damage other molecules like proteins, lipids, and even your DNA. The damage they cause put you at risk of developing diseases such as cancer.
Possessing anti-oxidant properties, butyric acid can help boost your body&#;s defense against free radicals. It&#;s a huge help in fighting off oxidative stress.
Just think about your large intestine.
Like a storage container for your body&#;s waste, it&#;s a good area for free radicals to form and proliferate. Without enough butyrate, you&#;ll have a weak barrier to neutralize them.
If you want your gut to stay healthy and free from issues, there must be enough butyrate in your gut lining.
Think of it as your intestinal barrier. It stops pathogens and toxins from getting into your bloodstream and making you sick. At the same time, it gives vitamins and minerals free access to your bloodstream so that they can go when they&#;re most needed.
The health benefits of butyrate aren&#;t limited to your gut health and gut microbiome; it can also benefit your nervous system with its neuroprotective properties.
Butyrate has the capability to target several pathways which are often associated with stroke, Alzheimer&#;s Disease, Parkinson&#;s Disease, and even autism. It won&#;t be long before it can be a potential treatment for such diseases.
The short chain fatty acid can boost the secretion of peptide YY and glucagon-like peptide-1. These gut hormones can improve insulin production while limiting glucagon production.
Keeping both insulin and glucagon production within the normal range is one of the best ways to battle diabetes.
There are certain cells in your body that are able to change to specific types like your blood cell and liver cell.
When these cells fail to differentiate properly and they just simply grow in numbers, they end up becoming tumours. Eventually, they end up being cancerous.
Butyric acid is capable of promoting cell differentiation. Apart from that, it can also induce apoptosis or a cell&#;s natural death.
The lining of your gut is made up of colonocytes. These cells make sure that your colon is able to absorb the right nutrients. At the same time, they work hard to protect it against yeast, harmful bacteria, and other dangerous pathogens.
Colonocytes rely on butyrate as their main source of fuel. And when there&#;s not enough of it, the lining of your gut weakens, putting you at an increased risk of developing several gut issues.
It&#;s normal to have a small but controlled amount of colonic inflammation. It&#;s helpful for your gut microbiome.
However, chronic inflammation is a different story. When your body is fighting off pathogens for a long time, it makes your body over-reactive. As a result, it ends up battling substances that aren&#;t really that bad for you.
A histone deacetylase inhibitor, butyric acid shows anti-inflammatory properties.
The gut-brain connection isn&#;t a secret. This is one of the reasons why people who suffer from brain fog and poor sleep try their best to improve their gut health.
Let&#;s talk about brain-derived neurotrophic factors or BDNF.
This metabolite is quite critical in one&#;s ability to learn and remember. Having high levels of butyrate increases its level.
In addition to that, butyrate benefits are also helpful in your brain&#;s ability to rewire. This includes changing your routine or learning a new language.
The level of butyric acid in your system is inversely proportional to your blood pressure.
To simplify:
Having higher butyrate levels is equal to having low blood pressure. Having low levels of it means having high blood pressure.
This relationship is reflected in several studies, including the one that was done in . The study which involved rats showed the anti-hypertensive effects of sodium butyrate.
The presence of Candida albicans and Cryptococcus neoformans spells bad news for your health.
Having good levels of sodium butyrate not only inhibits the spread of yeast but also makes it easier to get rid of them. There are even studies suggesting that it can also boost the effects of anti-fungal drugs.
How To Boost Your Butyric Acid Levels
After reading about the health benefits, you&#;re probably thinking of ways to increase its level in your microbiome. In general, there are three ways to do that:
Doing the Vibrant Wellness Gut Zoomer test can help to identify if you are low in the butyrate producing bacteria, this will help to determine how proactive you need to be. Plus the Gut Zoomer will measure around 300 other gut bacteria and intestinal health markers.
A really excellent source of butyrate is butter. However, it&#;s not that ideal to consume a lot of it. The same goes for cheese.
For one, butter and cheese are loaded with saturated fat. Eating more than what&#;s recommended can increase your risk of developing cardiovascular diseases.
A safer option is to increase your daily dietary fiber intake by eating more plant-based foods. Rice, boiled potatoes, whole grains, and legumes are good choices. You can also eat more fruits containing fermentable fibers like pears, apples, and kiwi.
Apart from that, you can add the following to your diet: Broccoli, Onions, Garlic, Chickpeas, Asparagus, Carrots, Potatoes
Now, why do you need to increase your fiber intake?
If you&#;re wondering if you have enough beneficial gut bacteria, you can always take Vibrant Wellness Gut Zoomer Test.
If you are like most people who struggle to consume the recommended grams of dietary fiber per day, you can try taking probiotics. Some people experience positive results by doing that.
Or you can simply take butyric acid supplements, this is the fast way to get the butyrate benefits.
Now, if you are thinking of taking one, it&#;s best to talk to your healthcare provider first. This is critical if you are taking other medications or if you have existing health issues.
What Lowers Butyrate Levels?
One of the most common reasons behind low butyrate levels is the poor consumption of foods that trigger its production. Eating too much low carbohydrate foods and following a high-protein diet can lower your butyrate levels as well.
Taking antibiotics can lower the level of butyric acid in your system, too.
You see, when you consume antibiotics, they target bacteria that are responsible for the infection you&#;re experiencing. In the process, they also affect the good bacteria in your gut microbiome. This decreases the bacteria that produce butyrate.
Do You Really Need More Butyrate?
While it&#;s true that butyric acid can help improve your gut health, having higher levels of butyrate isn&#;t always better for your health.
Consider the following:
Butyrate production, at normal levels, can improve intestinal barrier function. However, when it&#;s present at high concentrations, it can induce apoptosis, ruining intestinal barrier function in the process.
Additionally, people diagnosed with inflammatory bowel disease show lower levels of butyric acid. A literature review done in showed IBD patients have fewer butyrate producing bacteria.
Plus, if you have an extra sensitive gut, consuming extra dietary fiber may not be a good thing. It can irritate your colon, trigger inflammation, and boost intestinal motility which can slow down your body&#;s healing process.
If that is the case, consider starting an elimination diet. The low FODMAP diet is one excellent example. Although it may lower your gut&#;s butyrate production, it can help calm abdominal pain and bloating.
https://pubmed.ncbi.nlm.nih.gov// &#; Sodium butyrate (SB) preventing travellers diarrhea
https://pubmed.ncbi.nlm.nih.gov// &#; SB decreasing pain in IBS
https://pubmed.ncbi.nlm.nih.gov// &#; After 12 months, the study group noted a significantly decreased number of diverticulitis episodes in comparison to the control group. The subjective quality of life in the study group was higher than in the control group. There were no side effects of the MSB during the therapy.
https://pubmed.ncbi.nlm.nih.gov// &#; reduced blood pressure
https://pubmed.ncbi.nlm.nih.gov// &#; In conclusion, results of the present pilot study indicate that oral butyrate is safe and well tolerated. These data also suggest that oral butyrate may improve the efficacy of oral mesalazine in active ulcerative colitis
https://pubmed.ncbi.nlm.nih.gov// &#; This study demonstrated that butyrate is able to beneficially affect oxidative stress in the healthy human colon.
https://pubmed.ncbi.nlm.nih.gov// &#; improved diverticulitis
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