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Butyrate: What You Need To Know
In recent years, our understanding of gut health has evolved significantly, unveiling the profound impact it has on overall well-being. At the centre of this research lies butyrate—a short-chain fatty acid (SCFA) with far-reaching benefits for both gut and systemic health. Despite its small size, butyrate plays a mighty role in maintaining the health of the gut microbiome, regulating inflammation, supporting metabolic processes, and protecting against disease. This article will explore what butyrate is, its essential functions, the bacteria responsible for its production, and evidence-based ways to boost its levels naturally.
What Is Butyrate?
Butyrate, also known as butyric acid, is a type of short-chain fatty acid (SCFA) primarily produced in the colon by the fermentation of dietary fibres by gut bacteria. It is one of three primary SCFAs—alongside acetate and propionate—that contribute to gut health. While SCFAs as a group are beneficial, butyrate stands out due to its specific roles in energy metabolism, anti-inflammatory actions, and cellular health.
Butyrate serves as the primary energy source for colonocytes, the cells lining the colon. This vital function supports the integrity of the gut barrier, which protects the body from harmful pathogens and toxins. Additionally, butyrate has systemic effects, influencing immunity, brain function, and even metabolic health.
Functions of Butyrate in the Body
Gut Barrier Integrity and Energy Source
The cells of the colon (colonocytes) rely heavily on butyrate as their main energy source. In fact it has been estimated that short chain fatty acids contribute to approximately 60–70% of the energy requirements of colonocytes, and 5–15% of the total caloric requirements of humans (source). Adequate butyrate levels help maintain the integrity of the gut lining, reducing the risk of “leaky gut syndrome,” a condition in which toxins and bacteria pass into the bloodstream and trigger inflammation.
You can test all of this (butyrate producing bacteria, zonulin – the marker for leaky gut) with our Ultimate Gut Health test.
Anti-Inflammatory Effects
Butyrate exerts potent anti-inflammatory effects, both locally in the gut and systemically. It inhibits the activation of nuclear factor kappa B (NF-κB), a protein complex involved in inflammation, and promotes the production of anti-inflammatory cytokines like IL-10 (source).
Immune System Regulation
Butyrate supports a balanced immune system by influencing the function of an important immune cell called regulatory T cells. These cells play a crucial role in suppressing overactive immune responses and maintaining immune tolerance – essential to prevent things like allergies and autoimmunity. (source)
Neurological Benefits
Emerging research suggests that it can cross the blood-brain barrier and may have neuroprotective effects. It has been linked to improved brain health by enhancing the production of brain-derived neurotrophic factor (BDNF), a protein critical for learning, memory, and neuroplasticity (source).
Metabolic Health
Butyrate may aid in regulating blood sugar levels and insulin sensitivity. It activates pathways that increase energy expenditure and reduce fat accumulation, making it a potential ally in combating metabolic syndrome and obesity (source).
Cancer Prevention
Butyrate’s ability to regulate cell growth and promote apoptosis (programmed cell death) in abnormal cells suggests it may help prevent colorectal cancer. It also enhances DNA repair mechanisms and protects against oxidative stress. (source)
Which Bacteria Produce Butyrate?
Its production relies on a healthy and diverse gut microbiome. Specific bacteria that are key butyrate producers include:
Faecalibacterium prausnitzii: One of the most abundant butyrate-producing bacteria, known for its strong anti-inflammatory properties.
Eubacterium rectale and Roseburia: Essential contributors to butyrate production in the colon.
Clostridium species: These include beneficial species within the Clostridia class that ferment dietary fibers into butyrate.
5 Ways to Support Butyrate Production
Increase Dietary Fibre Intake
Butyrate production begins with fibre, particularly fermentable fibres such as resistant starch, inulin, and pectin. These fibres serve as prebiotics, feeding beneficial bacteria in the colon (source).
Foods rich in fibre: oats, barley, apples, bananas, artichokes, onions, garlic, and legumes.
Resistant starch sources: cooked and cooled potatoes, green bananas, and whole grains.
Incorporate Polyphenol-Rich Foods
Polyphenols, found in colourful fruits, vegetables, and teas, support butyrate-producing bacteria (source).
Examples: berries, green tea, coffee, dark chocolate, olive oil and olives (just think colour!).
Recommended product: Poly-Pro Flora Powder. Poly-ProFlora Powder features a blend of prebiotics and targeted polyphenols including pomegranate and blueberry extract.
Exercise
Physical activity has been shown to improve microbiome diversity and increase butyrate production (source). In fact a strong relationship has been observed between aerobic fitness (VO2 max) and short chain fatty acids (such as butyrate), indicating that more aerobically fit humans produce higher rates of short chain fatty acids.
Consider Butyrate Supplements
While dietary strategies are optimal, some individuals may benefit from direct butyrate supplementation in the form of sodium butyrate or tributyrin. These are often recommended for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or leaky gut syndrome.
Recommended products:
Tributyrin: In one study sodium-butyrate supplementation increased the growth of bacteria able to produce short chain fatty acids, with potentially anti-inflammatory action (source). My preferred form of butyrate is Tributyrin which I have had superior results with in clinical practice.
PHGG: In a randomised clinical control study intake of PHGG for 3 months significantly improved stool form, evaluated using the Bristol Stool Chart, and, there were significant changes in the ratio of some bacteria, such as an increase of Bifidobacterium (source). In another study PHGG was effective in improving cognitive functions, particularly visual memory, as well as enhancing sleep quality and vitality in healthy elderly individuals (source). We could go on and on citing the research demonstrating the benefit of supplementing PHGG. It easily dissolves in to hot drinks so can be taken with your morning cup of coffee or tea.
Minimise Disruptors of Gut Health
Factors such as excessive antibiotic use, high-sugar diets, and chronic stress can harm butyrate-producing bacteria. Adopting a gut-friendly lifestyle by managing stress, reducing processed food intake, and avoiding unnecessary antibiotics is key.
The Importance of Butyrate for Systemic Health
Beyond its local effects in the gut, butyrate’s systemic impact makes it a cornerstone of health.
For instance, its ability to regulate inflammation and immune function means it may reduce the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and autoimmune disorders. Additionally, its role in gut-brain communication suggests it could play a role in managing mental health conditions such as depression and anxiety.
Emerging Areas of Butyrate Research
Research on butyrate is expanding, with promising findings in various fields:
Gut-Brain Axis
Studies suggest that it could help modulate the gut-brain axis, offering potential treatments for neurological conditions like Alzheimer’s disease and Parkinson’s disease (source).
Athletic Performance
Butyrate’s anti-inflammatory properties may support recovery and improve athletic performance by reducing gut permeability and enhancing energy metabolism (source).
Longevity
Butyrate’s role in cellular health and inflammation reduction aligns with theories of aging that emphasise the importance of maintaining a robust microbiome (source).
Conclusion
Butyrate is a cornerstone of gut and systemic health, serving as a vital energy source, an anti-inflammatory agent, and a key player in immune and metabolic regulation. Supporting butyrate production through a fibre-rich diet, polyphenol consumption, and gut-friendly lifestyle choices can significantly improve health outcomes.
As research continues to uncover its full potential, one thing is clear: prioritising the health of our microbiome isn’t just about digestion—it’s about whole-body well-being.
