Key Takeaways:

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• Butyrate is a short-chain fatty acid that is a necessary component to a balanced microbiome and works as an inflammation guard.*
• Our body can’t make enough butyrate because we eat too few resistant starches.
• One of several, short-chain fatty acids created from fermented resistant starches, low butyrate levels have been associated with serious health concerns.
• Butyrate not only nourishes the gut but also promotes cell differentiation, helps to regulate blood sugar, and promotes healthy DNA.*
• You can increase butyrate levels by eating foods with butyrate or taking supplements that can come in various forms.

Our gut is where the immune system gets its oomph, where the final products of digestion sit, and where water is absorbed into the body. About 400 different kinds of bacteria live there, most of them good, some not so much. Maintaining the balance of these bacteria is critical to staving off one or another pathology, including IBS/IBD, diverticular issues, and even polyposis. The bottom line is that no one should suffer colon disease, and fewer have to if healthy and appropriate bacteria levels are maintained.

The cells that line the colon walls are called colonocytes. These endothelial beauties are flat and constitute a layer that is only a single cell thick. They live shorter than a week and then are replaced by new ones. Because of this high turnover rate, there’s no need to do harsh cleanses, our bodies do the work for us!

All cells need a source of energy to do their work. Evidence is strong that the epithelial lining of the gut relies more on luminal energy supply than on vascular, meaning that energy comes from outside, not from the bloodstream, as most cells require. So, then, what is this energy supply? Short-chain fatty acids (SCFA’s) derived from the bacterial fermentation of resistant starch are the luminal substrates for colonocytes.

What are short-chain fatty acids?

Short-chain fatty acids, or SCFAs, are metabolites created by the microorganisms in our gut. There are several kinds of these SCFAs, including acetate, butyrate, and propionate. They all serve an important purpose in the gut, but we’ll be focusing on butyrate today.

Quickly find what you’re looking for:

• What is butyrate?
• What causes low butyrate?
• What are the benefits of butyrate?
• How to increase your butyrate
• Types of butyrate supplements

What is Butyrate?

Butyrate is a short-chain fatty acid produced by bacteria in the colon that’s essential for a healthy microbiome. In fact, appropriate levels of butyrate are key, not only to digestion, but to cellular and DNA health as well.*

How does butyrate support the immune system & digestive system?

Butyrate is a key SCFA that supports the colon and the gut lining. Butyrate in particular has been found to be a key factor in supporting a healthy inflammation response in the colon.[4]* On its own, it provides up to 90% of the energy required by the colonocytes, the cells of the colon!* It’s no wonder a deficiency can lead to degradation of the gut lining and subsequent illness. When we have enough butyrate, we have a stronger gut, stronger gut-associated lymphoid tissue (GALT), and a stronger immune response.* Butyrate also supports the mucosa that hydrates the gut lining, promotes cell differentiation, and inhibits enzymes that can interfere with DNA replication.*[5]

Butyrate vs. butyric acid

Butyric acid and butyrate can often be confused but are simply different forms of the same molecule. Butyric acid is the form that you’ll find in food and many supplements and is also called butanoic acid. It’s an SCFA with four carbon atoms at its heart and is found in butter (hence its name) and other dairy products. When butter goes rancid, (i.e. when your Romano cheese sits on the kitchen table for a few hours at ninety degrees), you can experience the unfortunate aroma of butyric acid — a sharp, fermented, rather unpleasant smell. 

Butyric acid has a pH low enough to cause an upset stomach, but when compounded with an alkali, it becomes more than just an agreeable friend. When an acid is mixed with a base, the combination forms a salt plus water. At this stage, we no longer have butyric acid, but butyrate, a buffered form of butyric acid. The terms might be used interchangeably because they have some commonality, but they are not the same.

What Causes Low Butyrate?

At this point, you may be wondering if you have low levels of butyrate, or how you would know if you did. We took this question to our resident expert, Dr. Tom, who let us know that the only way to truly know is by taking a stool test. But, he also mentioned that if you’re not getting adequate fiber from starchy foods in your diet, chances are good you could use some extra butyrate. As we know, the SAD (Standard American Diet) is full of processed foods that are devoid of fiber, and the 25-28 grams we need per day are generally lacking in many diets. In fact, 97% of Americans do not eat enough fiber!

Butyrate levels in the gut can be negatively affected by high-protein, high-fat, low-carb diets. Keto and Paleo diets that restrict carbohydrates and fiber lack the starch needed to make your own butyrate. Carnivore diets can skew SCFA production away from producing butyrate and see higher levels of propionate and acetate.

Butyrate deficiency symptoms

Another way to determine if you might be deficient in butyrate is to consider common symptoms of those who are. These symptoms take time to develop and can include:

• Leaky gut
• Gas and bloating
• Chronic diarrhea
• Eventual IBS/IBD
• Crohn's disease 
• Behavioral irregularities
• Obesity
• Aberrant fatty acid metabolism
• Frequent illness from impaired immune function
• Foggy thinking from faulty protein metabolism and consequent ammonia accumulation
• Upset microbiome balance (may look like candida overgrowth or other bacterial imbalance)
• Increases in inflammation markers
• Reduced insulin sensitivity
• Missteps in DNA replication

Who would benefit from having more butyrate in their gut?

Anyone who is experiencing digestive symptoms such as gas, bloating, constipation, diarrhea, and abdominal pain and discomfort may benefit from having more butyrate in their gut. However, every microbiome and body is unique, so you should consult with a trusted practitioner to determine what is right for you.

Butyrate Benefits

So now that we know the symptoms of low butyrate levels, what benefits does this nutrient actually provide? While there are many (including simply reducing the symptoms we mentioned above), there are three primary advantages that butyrate gives us.

Colon Support*

Of the short-chain fatty acids and those having fewer than six carbon atoms, butyrate is the one that nourishes the gut and promotes cell differentiation, a process that helps to prevent serious colonic diseases.* Because of its protective nature, butyrate is a highly-desirable molecule and should be cultivated as a friend, or at least introduced as a partner.

Healthy Inflammation Response*

The fiery process of inflammation is linked to most chronic disorders, from heart attack to stroke to type 2 diabetes. Inflammation fuels a cytokine known as interleukin-6 (IL-6), which remains elevated in chronic sickness. Butyrate is a rescue molecule in inflammatory diseases, wherein it impairs the oxidative processes that initiate their genesis.* By supporting a healthy inflammation response, butyrate may be helpful for many other autoimmune and inflammatory conditions.*

Multi-purpose Repair from Gut to Brain*

Butyrate inhibits enzymes that harm and unwind DNA, just like the kinked-up Slinky we ruined as kids. Butyrate sequesters harmful ammonia that forms from faulty protein metabolism and/or from inborn metabolic errors. In clearing mental fog, it increases brain-derived neurotrophic factors.* Depending on its concentration, butyrate decreases intestinal permeability, closing tight junctions and preventing leaky gut.* SCFAs in general, including butyrate, have also been shown to affect cholesterol metabolism and increase mineral absorption, which is highly beneficial for heart health and circulation health.*

Learn more about the benefits of butyrate here. 

Butyrate Side Effects

The good news is there appear to be very few side effects associated with supplementing butyrate. Our on-staff expert RD, Dr. Tom, says “All reports in the medical papers admit there are no known ill effects from butyrate taken at "normal" doses, which I have extrapolated to be less than 8.0 grams a day for several months. One study does state that more than 20.0 grams a day will waken latent herpes simplex (fever blisters). But that high a dose is not recommended.”

Dr. Tom also notes that, “colonocytes absorb butyrate supplements immediately and rapidly, with more than 95% precision and completeness. The remaining 5% goes to the toilet.” The FDA cites butyrate as Generally Recognized As Safe (GRAS).

How to Increase Butyrate in the Colon

Knowing that there are serious benefits to increasing your butyrate levels and not many negative side effects, how can you incorporate it into your everyday life? The two main ways to achieve this are by eating food with butyrate, or taking specialized butyrate supplements.

Eat foods containing butyrate

As we mentioned earlier, butyrate and SCFA production only come from the food we ingest and the microbial balance in the gut available to break down that food into SCFAs. Most of the foods that allow our microbiome to produce SCFAs are resistant starches, and some of them aren’t the most appetizing. But, when you’re dealing with severe digestive issues or autoimmune diseases, you may find them worth adding to your diet.

It is possible to get butyrate from the foods you consume, but in looking at the average diet, there are generally not enough slowly-digesting fibers to produce the necessary levels with food alone. That’s because a lot of the foods highest in resistant starch are not particularly appetizing, think cold mashed potatoes and white rice.

Foods that do help boost butyrate include:

• High-quality dairy (but the high serving sizes needed may not be recommended for all)
• Cold rolled oats (try soaking oats in non-dairy milk overnight)
• Legumes (when cooled after cooking)
• Cooled potatoes
• Cooled white rice
• Unripe bananas and plantain flour
• Whole grains
• Fibrous vegetables like asparagus and broccoli stems
• Some fruit peels like apples

For more information, check out our blog: What Foods Can Help Increase Your Butyrate Levels?

While many foods contain small amounts of butyrate-producing resistant starch, it’s still quite hard to reach the adequate amount. For this reason, ample supplementation with a butyrate supplement is vital to overall well-being.

Butyrate supplements

In addition to adding butyrate-producing foods, you may also consider butyrate supplementation. Supplementing butyrate is a great way to keep your gut happy and healthy, but as always, quality matters! BodyBio Butyrate is formulated without extra additives or fillers to deliver the beneficial butyrate your gut craves without any junk. Because it’s fermented, butyrate is well known for its smell, but this is a natural byproduct of the fermentation process — don’t worry! This is exactly how it’s supposed to be.

Butyric acid on its own is quite acidic, so we pair it with different minerals to raise the pH and stabilize it for delivery to the gut. We have created Calcium Magnesium, Sodium, and Sodium Potassium Butyrate varieties depending on your needs. Due to widespread calcium and magnesium deficiency, we recommend most people start with our Calcium Magnesium Butyrate. Dozens of folks have reviewed our butyrate saying that it helped ease their digestive problems and get back to a healthy, balanced gut.

Interested in trying butyrate? Learn more here.

Types of Butyrate Supplements

Sticking to a diet with high levels of butyrate can be difficult, so if you’re thinking that supplements are the better option for you, there are three general categories that products fall under. Below we discuss each in more depth, and help you make an informed decision on which is right for you.

Butyrate salts

BodyBio’s butyrates (we have three kinds!) are simply butyrate, a thirteen-atom complex joined to an alkali. Butyric acid, butyrate, and tributyrin are ingredients you may see in this category of supplements. While their names vary slightly, they all have the same purpose with different characteristics.

At BodyBio, the butyrate powder we use is covered with MCT from palm kernel oil. This is how it gets to the colon somewhat intact. If at least a little butyrate didn't get partially digested and enter the bloodstream through the walls of the small intestine, it wouldn't be able to act as an ammonia sequestrant, an HDAC inhibitor, a glucose modulator/appetite suppressant and support normal inflammation levels.*

Glycerol-bound butyrate (tributyrin)

Glycerol-bound butyrate is called tributyrin — 3 butyrates attached to a glycerol. Now, before we explain tributyrin any further, it helps to understand the concept of a prodrug. In this case, “pro” has nothing to do with for or against, but with precursor. 

The term describes compounds that must undergo chemical changes within the body prior to exerting their pharmacological or therapeutic actions. One example is aspirin, which is the prodrug for salicylic acid. Aspirin, you see, is less corrosive to the pathways of the GI system. We may want the benefits of salicylic acid, but in order to get them internally, we take aspirin so that the body can convert it to salicylic acid without having to actually ingest such an acidic substance.

There are times, too, when prodrugs can sneak past pharmaceutical barriers by adjusting the delivery form. This is how tributyrin works as a stable and rapidly-absorbed prodrug of butyric acid, just like sodium butyrate, calcium-magnesium butyrate, or another form of the salt. The active portion of butyrate and tributyrin is butyric acid, which we can get by ingesting either form. 

And yet — If tributyrin is butyric acid joined to a glycerol to make a compound of more than forty atoms, why not use the alkalized butyrate with a compound of fewer than twenty? This compound is much easier for the body to process and extract the benefit we want — the butyric acid.

Liquid butyrate

A final option, liquid butyrate, is typically butyric acid bound to a fat like MCT oil. There are often many additives, flavorings, and sweeteners to hide the notably pungent smell of effective butyrate supplements. If you are going to go with a liquid butyrate supplement, we recommend checking your labels first.

Choosing the Right Butyrate Supplement

We created BodyBio Butyrate supplements in three different types: Calcium Magnesium, Sodium, and Sodium Potassium. For most people, the Calcium Magnesium form will do just fine, but athletes or those who have low sodium levels may benefit more from the Sodium or Sodium Potassium forms. Whichever one you decide to try, you’ll get at least a 1,000 mg dose of butyric acid per two capsules.

Evidence based Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Can Butyrate Supplements Improve Gut Health?

Written by Dr. Michael Ruscio, DC on May 1,

Written by Dr. Michael Ruscio, DC on May 1, — Reviewed by Hannah Wright

• What Is Butyrate?|
• What Butyrate Supplementation Can (And Can’t) Do|
• Butyrate Foods|
• The Verdict on Butyrate|
• What Works for Gut Health|

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.

What Is Butyrate?

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.

If you want to learn more, please visit our website butyric acid benefits.

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:

• Faecalibacterium prausnitzii 
• Eubacterium rectale 

Why We Like Butyrate

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.

Can Probiotics Boost Butyrate?

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. 

What Butyrate Supplementation Can (And Can’t) Do

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. 

Potential Benefits of Butyrate Supplements

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.

Potential Drawbacks of Butyrate Supplements

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: 

• Obesity
• High blood pressure
• Poor metabolic health (including elevated cholesterol, triglycerides, and blood sugar)
• Increased gut permeability (aka a leaky gut)
• An imbalance in gut bacteria (gut dysbiosis) 

Note that this observational study cannot tell us whether:

• Elevated butyrate (from supplements or otherwise) can cause these issues
• These issues can cause elevated butyrate 
• Elevated butyrate and these issues occur together for some other reason 

Some researchers believe that butyrate may contribute to obesity, but until we understand how it works, we can’t make that call 16.

Foods High in Butyrate

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: 

• Cooked potatoes*
• Green bananas
• Oats
• Legumes
• Rice*

*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:

• Onions
• Garlic
• Asparagus
• Apples

The Verdict on Butyrate

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.

So, What Does Work for Gut Health?

A Low FODMAP Diet 

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.

Probiotics (Not Butyrate Supplements) Help Tackle Gut Issues

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. 

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:

• Help to correct imbalances in the gut microbiome 22 
• Fight pathogenic (harmful) bacteria and the toxins they produce 23 24
• Reduce the gut inflammation behind many gut conditions 25
• Reduce gut hyperpermeability (leaky gut) 26

To choose a quality probiotic, look for one that is:

• Manufactured to meet Good Manufacturing Practices standards (has the GMP stamp)
• Tested for purity and quality by a third party
• Absent of common allergens
• Highly potent (has tens of billions of CFUs)
• Broad spectrum (containing more than one species of bacteria)

The Bottom Line 

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.

Want more information on isobutyric acid manufacturer? Feel free to contact us.

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.