As June arrives and the days grow warmer, we hope you’ve been enjoying the weather and nurturing your skin with astaxanthin as we discussed last week.
This week, we’re turning the spotlight inward to your gut health – the foundation for overall vitality.
We’ll look at research just published that shows how a small but powerful compound, butyric acid, can support gut repair, reduce inflammation, and help maintain physical strength and resilience, especially in midlife and beyond.
Plus, stay tuned at the end for a surprising “Did You Know?” about a fruit that may offer unexpected hormone-friendly benefits as we age, too.
Butyric Acid: Small Compound, Big Impact
You may already know about probiotics (beneficial bacteria) and prebiotics (the fibre that feeds them). But there’s a third group gaining serious scientific attention: postbiotics. These are the helpful compounds left behind when gut bacteria digest fibre. Among them, butyric acid stands out.
Butyric acid is a short-chain fatty acid, a small, anti-inflammatory molecule that:
- Fuels the cells lining your colon
- Strengthens the gut barrier
- Reduces inflammation
- Supports metabolic and immune health
Butyrate for Strength and Mobility in Midlife
A study just published in the European Journal of Nutrition offers even more compelling evidence as to the benefit of this tiny molecule. This time, the research focused on post-menopausal women, who are particularly vulnerable to changes in muscle strength, energy, and gut function.
In a randomised controlled trial, researchers gave one group of women daily sodium butyrate supplements (570 mg) for 12 weeks. Compared to the placebo group, the women taking butyrate:
- Showed improvements in handgrip strength, walking speed, and physical performance
- Had lower levels of zonulin and LBP (lipopolysaccharide-binding protein), which are markers of intestinal leak and systemic inflammation
- Reported better respiratory muscle strength and reduced oxidative stress
These findings suggest that butyrate may improve physical function by restoring gut barrier integrity, lowering inflammation, and protecting muscle tissue, which are especially relevant during and after menopause, when hormonal shifts can affect muscle tone, strength, and recovery.
How to Boost Butyric Acid Naturally
You can support your body’s own production of butyrate by:
- Eating more resistant starch (found in oats, legumes, cooked-and-cooled potatoes, and green bananas)
- Including a variety of high-fibre foods like vegetables, nuts, seeds, and wholegrains in the diet
- Eating fermented foods such as kefir, sauerkraut, or kimchi
And for those who need extra support, butyrate supplements are available. These can be especially helpful for anyone recovering from antibiotics, managing digestive issues, or seeking to maintain strength and mobility later in life.
Final Thoughts
From skin to strength, health starts in the gut, and butyric acid is proving itself to be a quiet powerhouse. Whether you’re looking to support digestion, reduce inflammation, or stay strong through midlife and beyond, nurturing your gut microbiome is a wise place to begin.
Did You Know?
Pomegranate isn’t just delicious, it’s one of the most hormonally supportive fruits you can eat. Research shows that compounds in pomegranate can be converted by gut bacteria into bioidentical estrogens. These plant-based phytoestrogens may help support hormonal balance, particularly in midlife and beyond. Just one more reason to enjoy this vibrant fruit as part of a gut- and hormone-friendly diet.
We’ll be back next week with more seasonal health tips. Until then, here’s to a vibrant, active June!
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