Studies show that butyric acid reduces intestinal inflammation.
Have you ever experienced that strong, pungent smell from cheeses like parmesan or rancid butter? This is all thanks to a compound called butyric acid! In Latin, butyric acid means the “acid of butter,” as it was first discovered in rancid butter. When butyric acid is released from the fat, it gives off a pretty unpleasant odor. Despite this, many experts believe butyric acid is a secret weapon for gut health. But why?
WHAT IS BUTYRIC ACID?
Butyric acid is a short-chain fatty acid (SCFA) naturally produced when beneficial gut bacteria break down or ferment dietary fiber. Here’s why it’s essential for your health:
- It serves (along with other SCFAs) as the primary energy source for your colon cells, contributing to about 15% of your body’s energy consumption.
- It helps repair and strengthen the gut barrier, reducing inflammation, promoting good bacteria, and fighting harmful pathogens.
WHAT DOES RESEARCH SAY ABOUT BUTYRIC ACID?
Recent studies have spotlighted butyric acid (often referred to as butyrate, its salt form, like sodium butyrate), revealing its potential to treat various gastrointestinal diseases and even type 2 diabetes. Here’s what we know:
Gut health: Studies show that butyric acid reduces intestinal inflammation (e.g., by decreasing cytokine production), strengthens the gut lining, and regulates cell growth and promotes apoptosis (the death) of damaged cells.
Irritable bowel syndrome (IBS): A recent study found that treatment with 150 mg of microencapsulated sodium butyrate twice daily for 12 weeks significantly improved gastrointestinal symptoms (e.g., abdominal pain, flatulence, diarrhea, constipation) and quality of life in 2,990 patients with IBS.
Crohn’s disease (CD) and colitis: In a randomized, placebo-controlled trial involving 60 patients with Crohn’s disease and 80 with ulcerative colitis, sodium butyrate improved quality of life, disease severity, and inflammatory markers like calprotectin, especially in Crohn’s patients with certain gut microbiota profiles (Enterotype-1). In another small study of 13 patients with mild-to-moderate ileocolonic Crohn’s disease (affecting parts of the small and large intestines), 4 g/day of butyrate for 8 weeks led to a 69% response rate, with seven patients achieving remission and two showing partial improvement.
Diverticulosis: A common gastrointestinal condition affecting up to 50% of individuals by age 60, increasing to 65–70% by age 85. While largely asymptomatic (75% of cases), 25% develop symptoms, with diverticulitis as the most common complication (symptoms like fever, severe abdominal pain, and nausea). Low-fiber diets, obesity, and inactivity are contributing factors. A 12-month study found that microencapsulated sodium butyrate (300 mg daily) significantly reduced diverticulitis episodes and improved quality of life in patients with diverticulosis compared to a placebo.
Metabolic syndrome: People with type 2 diabetes often have reduced levels of butyrate-producing bacteria in their gut. Animal studies show that butyrate supplementation can help prevent insulin resistance and obesity, and improve mitochondrial function.
In type 2 diabetes patients, the combination of sodium butyrate and inulin (a soluble fiber) improved metabolic markers.
SUPPLEMENTATION: HOW MUCH BUTYRIC ACID DO YOU NEED?
When it comes to butyrate supplementation, the typical doses (150–300 mg/day) only meet a small portion of your body’s daily needs, covering just 1.5–30%. If you have conditions like inflammatory bowel disease (e.g., Crohn’s) or IBS, your gut cells may require extra support because of the increased energy demands caused by inflammation or damage. In these cases, higher doses of butyrate may help promote healing and proper function.
Look for microencapsulated, enteric-coated butyrate supplements. These are designed to enhance absorption.
Combine with prebiotics and fibers. PGX® and inulin can promote the growth of butyrate-producing bacteria.
Probiotics. Lactate-producing (e.g., Lactobacillus or Bifidobacterium strains) and butyrate-producing bacteria (Faecalibacterium and Roseburia) can enhance butyrate production in the gut.
Your gut is fundamental to your overall health. By consuming fiber-rich, probiotic foods and using strategic supplements, you can enhance the benefits of butyric acid and support your digestive system.
Natural sources of butyric acid
So, how can you get more of this powerhouse molecule? It’s simple! Load up on fiber. The more fiber you consume, the more butyric acid your body naturally produces. Focus on foods rich in resistant starches, such as fruits, legumes, and whole grains. Your gut bacteria thrive on resistant starches that your body can’t digest. Even foods like oats, beans, rice, and potatoes (when cooked and cooled) are packed with resistant starch, which helps boost butyrate production.
Bonus – dairy products, such as butter, ghee, milk, and parmesan cheese, as well as red meat, vegetable oils, and fermented foods like sauerkraut, also contain butyric acid. Butter, in particular, is one of the richest sources, with 11% of its saturated fat coming from SCFAs, half of which is butyric acid.
