Good bacteria species such as Clostridia, Bacteroides, Lactobacillus, Bifidobacterium and Akkermansia species ferment the fiber from our diet and secrete short chain fatty acids (SCFA’s) that have a positive effect on the body and brain. The names of these are butyrate, propionate, and acetate. Butyrate comes from anaerobic bacteria such as Bacteroides and Clostridia, these we cannot supplement in a probiotic capsule but we can feed the ones that are already colonized since birth with fiber in our diets. Propionate and Acetate are produced by aerobic bacteria and these are in common probiotic supplements. Here are the actions and how to support your good bacteria to make more of these amazing molecules!
4 Main Actions of Short Chain Fatty Acids
Reduce brain inflammation and oxidation
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- SCFA’s inhibit DNA from uncoiling which reduces pro-inflammatory gene expression
- Support the health of the brains immune cells called microglia, which keeps the inflammation in check
- Butyrate lowers NF-kB which reduces inflammatory cytokines like TNFa and IL-6, so less cell damage
- Butyrate boosts glutathione peroxidase and superoxide dismutase which squelch free radicals in the brain
- Butyrate stimulates AMPK which enhances Autophagy which helps clean up old dead cell
- Resulting in lower the risk of depression, anxiety and neurodegeneration
Protect the Blood Brain Barrier which is the brains protection from potential harm via the blood
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- SCFAs make this barrier strong, as well as make the gut lining strong, by strengthening the tight junctions. This reduces the toxins and inflammatory agents to reach the brain
- Resulting in better mental clarity, cognitive ability and less inflammation which in turn lowers the risk for depression and anxiety
Provides energy for the brain
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- Butyrate is food for the cells of the gut and the cells of the brain
- It is turned into Acetyl-CoA and goes into the Krebs cycle of the mitochondria to produce ATP
- Butyrate activates PGC1gamma which makes the body make more mitochondria = more energy
- Resulting in enhanced energy production, more neuroprotection and more capable of handling stress
Influence mood and neurotransmitters
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- SCFA control the genes involved in making serotonin, dopamine, and GABA
- Butyrate increases BDNF (brain derived neurotrophic factor) which enhances learning and mood regulation
- Resulting in better emotional balance, memory and less symptoms of depression and anxiety
Prebiotics that feed butyrate producers:
- Resistant starch (e.g., from green banana, cooked/cooled potatoes)
- Inulin and FOS (from chicory root, Jerusalem artichoke, onions)
- Pectin (from apples, citrus)
- Arabinoxylans (from oats, psyllium, whole grains)