Benefits, uses and side effects

Reviewed by Dr. Michael Kessler, DC Butyrate, or butyric acid, is a short-chain fatty acid (SCFA) that is abundant in the gastrointestinal tract. It is created when healthy gut bacteria break down dietary fiber. Therefore, the amount in your body can be related to the total amount of fiber you eat.

Some people take butyrate as a supplement, but is it necessary? Read on to learn more about butyric acid.

What is butyrate (butyric acid)?

Your body does not digest and absorb fiber as it does other nutrients. Instead, it uses macronutrients as food to feed the healthy microorganisms that live in your microbiome. Butyric acid is a byproduct of eating food.

There is also a genetic component to circulating butyrate levels, but the amounts are likely more closely related to your diet.

Butyric acid is also found in animal and plant food products in small amounts, compared to what is in your intestines. Butter, for example, is a good source of dietary butyrate, but it only contains a small fraction of what your body naturally makes.

Therefore, the best way to obtain butyric acid may be by increasing your intake of dietary fiber.

SCFAs are thought to provide colon cells with energy. There is also limited research to suggest that butyric acid, in particular, may offer some specific health benefits.

Health Benefits of Butyrate (Butyric Acid)

There is no research highlighting the specific benefits of butyric acid, but there are some. Studies have found that butyrate is the preferred energy source for colon cells and meets a significant portion of their fuel needs.

However, considering that butyric acid is a byproduct of fiber, and that fiber intake is associated with a range of health benefits (while also being the best way to increase butyrate in the gut), it is likely that increasing butyric acid intake will yield similar benefits.

Here are some evidence-backed benefits of butyric acid:

Irritable bowel syndrome (IBS) and Crohn’s disease

There is some research suggesting that butyric acid supplements may help relieve symptoms Irritable bowel syndrome And Crohn’s disease.

One double-blind, randomized, controlled study found that adults who took a daily dose of 300 milligrams (mg) of sodium butyrate reported less abdominal pain than those who took a placebo.

Another small study showed that patients with mild Crohn’s disease reported improvement in symptoms after taking 4 grams daily for eight weeks.

Colon cancer

Research in animals and single cells has shown that butyric acid may stop colon cancer cells from growing and multiplying, and promoting cell death.

There is also evidence that a high-fiber diet may help reduce cancer risk Colon cancer.

Insulin sensitivity

Fiber intake is associated with slower absorption of blood sugar and improved insulin sensitivity, as well as a lower risk of obesity and type 2 diabetes. There is also evidence to suggest that people with type 2 diabetes have lower amounts of butyric acid in their intestines than those without diabetes.

Although it is possible that butyric acid supplements improve insulin resistance, this has not been proven in humans. However, increasing your intake of dietary fiber may help.

Immune health

SCFAs play a role in regulating the immune response, and butyric acid may help fight inflammation.

There is no data to confirm that taking butyrate supplements or eating more butyrate-rich foods will help fight inflammation or improve the immune response. However, high-fiber foods such as fruits, vegetables, and whole grains are associated with greater immune health and lower levels of inflammation.

The best sources of butyric acid

The best source of butyric acid is your gut. You can boost production by increasing your fiber intake.

Supplements may be the next best source due to their concentrated doses, but they are a close second. Use them only if recommended by your doctor.

You can also find small servings of butyric acid in the following foods:

• Obesity
• Ghee (clarified butter commonly used in South Asian cooking)
• Cow’s milk
• Sheep milk
• Goat milk
• Parmesan cheese
• red meat
• Vegetable oil

Those with lactose or casein intolerance should avoid dairy sources (especially cow).

As mentioned earlier, boosting your fiber intake can help increase butyrate production in your intestines. Therefore, increasing the number of resistant starches (also called prebiotics) in your diet may be the best way to increase butyric acid.

Foods that stimulate SCFA production include:

• Artichoke
• garlic
• Onions
• Asparagus
• potato
• Banana
• Apples
• Apricot
• Oats
• Bean

Almost any high-fiber food can help.

How to use butyrate supplements

If you have digestive problems that prevent you from eating high-fiber foods, you may want to take butyric acid supplements.

At this point, there is not enough research to suggest therapeutic doses. Toxicity levels, if any, have not been determined. There is research that suggests 300 mg of sodium butyrate is safe and effective for at least four weeks of use.

Consult your doctor before using butyric acid supplements.

Butyrate side effects

Increasing your butyrate levels naturally by increasing your intake of high-fiber foods is unlikely to have any side effects.

If you’re not currently eating a lot of fiber, you may notice some bloating, gas, and minor indigestion for a few weeks. This will pass as your body adapts to the dietary change. It is recommended to get between 28 and 38 grams of fiber daily.

The best food sources of butyric acid are also rich in saturated fat. If you have heart disease or risk factors for heart disease, you will need to limit your intake of these foods. There is also a small amount of butyric acid in foods, and it is unlikely to make a noticeable difference.

To date, there is very little evidence surrounding the safety of butyric acid supplements. It is recommended to avoid these supplements if you are pregnant or breastfeeding. As always, talk to your doctor before taking any nutritional supplements.

Increase your fiber intake to get the benefits of butyric acid

If you’re considering taking butyric acid supplements, you may want to refocus and consider eating more high-fiber foods. They provide everything you need to grow and feed the healthy bacteria in your gut. They, in turn, will provide you with all the butter you need.