Is Butter Bad For You?

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There’s been a lot of anti-butter propaganda in the past. For the longest time, people even thought margarine and vegetable oils were healthier options (not so much). So is butter bad for you or not?

Without going all Paula Dean on you, there are a lot of reasons to enjoy butter and eat it often. Synthetic versions of food simply can’t compete with the original.

Is Butter Good or Bad Fat? 

Much of the recent conversation about healthy fats has centered around plant-based fats. There’s a lot of emphasis on olive oil and avocado. Experts still tend to recommend polyunsaturated fats and monounsaturated fats from plants over animal fats. Options like soy, canola oil, and corn oils are touted as healthy. 

And while coconut oil has recently gained in popularity, mainstream experts still don’t recommend it. The American Heart Association officially recommended against it in 2017 because it’s high in saturated fat. You may have noticed from all of the coconut oil recipes on my site that I don’t agree with their conclusions.

Very recently there’s been a gradual return to natural animal fats, like butter, ghee, tallow, and lard. Thank goodness! These types of fat aren’t as dangerous as dietitians and other health “experts” told us in the past. 

The Right Type of Butter

So, is butter bad for you?

Depending on how it’s sourced, it can be one of the healthiest fats you could eat. Butter from grass-fed cows is what you’re looking for. Dairy products from feedlot cows don’t have the same levels of nutrient levels, like vitamin K2 and omega-3 fatty acids.

Look for grass-fed unsalted butter, salted butter, or clarified butter (ghee). A high-fat diet isn’t necessarily bad, either. That is, as long as the fats are healthy and from naturally raised sources. 

It’s only when a higher fat diet is combined with processed foods and lots of carbohydrates that you’ll have problems. There are plenty of reasons to enjoy butter, guilt-free! 

Butter and Heart Disease

But doesn’t butter clog your arteries and increase the risk of heart disease?

No, not so much. 

A 2010 meta-analysis of nearly 350,000 people found no link between saturated fat and heart disease. A Japanese cohort study followed 58,000 men for an average of 14 years. In the end, the researchers didn’t find a link between saturated fat intake and heart disease. Actually, it was the opposite. The more saturated fat the men ate, the less likely they were to have a stroke. 

A 2016 analysis in PLoS One looked at butter and the risk of heart disease, diabetes, and overall death. Researchers found butter didn’t cause heart disease. And those who ate butter were actually less likely to have diabetes. 

Cholesterol and Butter

Butter is widely known as a good source of dietary cholesterol. Most people who avoid it are doing it for that reason. But cholesterol is a necessary antioxidant. Our body makes cholesterol if it has too many free radicals. These free radicals tend to come from damaged or rancid fats in deep-fried and processed foods.

So, it isn’t butter that increases the risk of atherosclerosis and cardiovascular disease. It’s the damaged fats and processed foods. 

People like to talk about “good cholesterol” (HDL) and “bad cholesterol” (LDL). But it’s not that cut and dried. LDL cholesterol is only a problem when we have small, dense particles. Large, fluffy LDL particles don’t lead to blockages and heart attacks.

Butter and the Brain

Our bodies use cholesterol to repair damage in the body and will make it if we don’t eat enough. It’s also vital for healthy brain function. The brain houses 20% of our body’s cholesterol. Without it, we’re more likely to get neurodegenerative diseases like Alzheimer’s and Parkinson’s. 

Health Benefits of Butter

There’s plenty of evidence behind the benefits of butter. Here are some of the healthy compounds in butter and why they’re so good for us. 

Supplies Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid, or CLA for short, is a good fat found in grass-fed butter, dairy, and meat. In fact, they’re 3-5 times higher than their grain-fed counterparts. I explain exactly why CLA is so great in this post. But in summary, studies show it may do several things to support health:

  • Fight cancer
  • Reduce inflammation
  • Soothe asthma
  • Boost the immune system
  • Promote weight loss
  • Strengthen bones

That sounds like something I want more of! Let’s look at some specifics…

May Promote Cardiovascular Health

Some observational studies found that high-fat dairy products, like butter, support heart health. An Australian study observed adults ages 25-78 for a total of 16 years.  The researchers found a possible beneficial link between full-fat dairy and heart health. A 2009 Swedish study found that as dairy fat intake went up, stroke risk went down.

As mentioned, butter is a good source of Conjugated Linoleic Acid (CLA). In Costa Rica, where cows are mostly grass-fed, a 2010 study showed that people with the highest CLA levels in their tissues had a lower risk of a heart attack. 

Butter is also a good source of vitamin K2, which is important for cardiovascular tissue. In an analysis of nearly 5,000 people, those with the most K2 were 52% less likely to get calcification in their arteries. They were also 57% less likely to die from heart disease.

Good For The Joints 

Butter is a source of a unique “anti-stiffness” factor. It’s called the Wulzen Factor or stigmasterol. This compound helps us avoid or reduce joint problems like arthritis. The same nutrient helps prevent calcification in other parts of the body. Arteries are one example. 

The catch? This special “anti-stiffness” factor is only found in raw, unpasteurized dairy products. Most of us probably aren’t eating a lot of raw butter.

The CLA in butter can also offer relief to those with rheumatoid arthritis (RA). A study of RA sufferers found CLA and vitamin E together decreased symptoms. Study participants had lower white blood cell counts, balancing an overactive immune response. It also reduced their morning joint pain and stiffness.

Other studies show CLA is beneficial for a wide variety of inflammatory conditions. So, it makes sense it would help with joint pain.

Supports Gut Health 

Butter contains a short-chain fatty acid (SCFA) called butyrate. Our gut bacteria also make butyrate and other SCFAs. Butyrate is the preferred energy source for the cells lining the gut and actually got its name from butter! 

Here are just a few of the ways butyrate supports gut health:

  • Improves electrolyte absorption
  • Lowers inflammation
  • Restores the gut lining
  • Lowers oxidative stress
  • Improves intestinal motility 

I talk more about the benefits of butyrate in my article on post-biotics and here in this podcast episode.

May Help With Cancer 

Butter has nutrients that may help protect against cancer, including the ones already mentioned:

  • Short-chain fatty acids (SCFAs) – May reduce the risk of colon cancer.
  • Vitamin K2 – May help reduce the risk of liver cancer and increase cancer survival rates.
  • CLA – May help prevent certain cancers, including breast, colon, colorectal, gastric, prostate, and liver, according to cell studies.
  • Cholesterol – Low cholesterol can actually increase the risk of some cancers.

High cholesterol protects against infections and is crucial to a strong immune defense. You see, butter is healthy after all. Of course, more studies are needed and we don’t tend to consume large amounts of butter at a time. But from the look of things, butter is protecting against, not contributing to disease.

Butter For Stronger Teeth

It turns out teeth can heal… (say what?).

Butter is a good source of fat-soluble vitamins that are necessary for many aspects of health. These vitamins, A, D, E, and K2, are especially important for oral health. They help teeth remineralize by aiding in the absorption of minerals. The famous dentist Weston A. Price discovered vitamin K2 is crucial for oral health. 

You can boost oral health from the inside out. I talk more about how to remineralize teeth naturally in this post. And this is the daily oral health routine I used to remineralize my cavities.

Thyroid Health

Many people these days struggle with underlying thyroid problems. It turns out the movement away from butter (along with some other factors) could contribute to the problem.

The specialized medium chain fatty acids in coconut oil make it a thyroid superfood. And when they’re combined with butter, it creates powerful thyroid support. Butter has Vitamin A and a highly absorbable form of Iodine, both of which support healthy thyroid function.

Great For Children

Most kids love butter, and I’ve seen many kids even take a bite out of a stick of butter. It turns out they’re on to something important. Butter is a source of many nutrients kids need for proper growth. 

One of those is preformed vitamin A, which can only be found in animal foods. Plants, like carrots, have carotenoids that first have to be converted to true vitamin A in the gut. And most of us don’t make that conversion very well.  

Vitamin A is crucial for growth and development, eye health, heart health, and the immune response. It’s also important for the maintenance of several organs and tissues of the body.  

Of course, not all kids can do dairy products. In that case, there are other foods they can eat to boost calcium levels. I’m not worried about butter leading to weight gain or obesity. Again, it’s the carbohydrates that are usually to blame. 

Bottom Line: The Source Matters

Pasteurized, store-bought butter is a step up from any vegetable oil product. But grass-fed raw butter is the best choice. That is if you can find it. Pasteurized grass-fed butter is the next best option. 

I get the Kalona brand of butter from here. I use it to cook with and I’ll even put a tablespoon of butter in my coffee. And I don’t care if my kids take a bite out of our healthy butter.

This article was medically reviewed by Dr. Michelle Sands, ND. She is double board certified in Integrative Medicine and Naturopathic Medicine and is also a Board-Certified Holistic Nutritionist, and competitive endurance athlete.  As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you love butter? How do you eat it? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


111 responses to “Is Butter Bad For You?”

  1. Venus Kalami Avatar
    Venus Kalami

    i’ve been fortunate to have skin that really likes the sun. i tan really easily and only burn if i’m direct sun for wayyyy too long. i eat lots of veggies, healthy proteins and fats and i also take fermented cod liver oil/royal butter blend. i also avoid eating starchy foods as much as i can. oh! and i’m also signed up for your email!

  2. Carter Avatar

    Thank you for a great post! I recently started taking FCLO/butter oil caps and get out in the sun for few minutes through out the day. I have made my own body butter with coconut oil, Shea butter, almond and jojoba oils.

  3. Jaime Avatar

    Great post! I currently take cod liver oil but have not yet bought a high quality coconut oil. Hope to get some soon.

  4. Suzanne R Avatar
    Suzanne R

    I work outside all day.  Coconut oil on my skin and in my mouth and fish oil everyday.  Despite 8-10 hours a day in the sun since April, no sunburns yet.

  5. Krissajeldy Avatar

    I try to get it from the sun, but on days that the kids and I don’t get enough sun or during the Winter months we take a supplement.

  6. Holly Avatar

    I’ve been spending lots of time outside by the pool without sunscreen, and going to start taking a supplement. I’m loving how well I’m tanning!

  7. Melissa S Avatar
    Melissa S

    We live in AZ, so it’s not like we lack sunshine. I am going to order some the fermented cod liver oil.

  8. Marcie Avatar

    I am taking vitamin D, but I need to up my dose and also have my levels checked.  Do you give your kids the liquid Fermented Cod Liver/Butter Oil?  Which flavor?  I have a 10month old that I want to get started on this supplement.

    I need to spend more time in the sun each day!

    1. Wellness Mama Avatar
      Wellness Mama

      I give my kids the FCLO/Butter oil either unflavored or chocolate and sometimes mix it with a little honey or maple syrup to get it down. I do also sometimes bribe them with a dark chocolate chip to just drink it…

  9. jacey Avatar

    I take a daily supplement that contains 5000 IU. The biggest difference I’ve noticed since taking it is a brighter mood and affect. I’m so grateful to have this during the dreary gray winter months.

  10. Ken Avatar

    I take a supplement and do not wear sunscreen, but limit my exposure to about 15 minutes a day,.

  11. Rachel Avatar

    I take a vitamin D cream in the winter, well a small amount is rubbed into skin and in the summer I am outside for at least 2 hours in the sun weather permitting. Working 9-5 every other weekday limits some time outside but we always go when my husband and I get off work. My little guy loves the beach!

  12. Pepper Avatar

    I take  iu a day of D3 , walk 6-9 miles a week. I also tale 1500mg of Krill oil.

  13. Jess Avatar

    I take 2,000 IU of D3 a day, and I also am trying to increase my consumption of coconut oil.  Also, I try to get time in the sun without sunblock as often as I can for short periods (I’m in Oregon, the sun is scarce a lot of the year).

  14. Alexandra Avatar

    I’ve increased the time I spend outside.  I’m still looking for a public pool so I can get more exposure.  No swimming in the chlorine, though.

  15. Cathy Avatar

    I take two of the butter oil/FCLO capsules daily, as well as 8000 IU of D3 (Carlson Solar Gems) daily.  The 8000 IU was on a doctor’s advice because my levels were low, but when I’ve tried to take less, the levels decrease.  I get some sun, but not so regularly this time of year because of the heat.

  16. Emily Avatar

    I take a D3 supplement, plus I don’t use sunscreen walking around the city. I probably only get 10-15 minutes or so of sun on my mostly covered body. I am low on D (tested at 27), so I’m not worried about going over.

    I do need to get back into my FCLO habit.

    1. Valerie Avatar

      Watch out for Vitamin D 3 supplements. And other vitamins. Always look out for synthetic vitamins. They use sea shells in Calcium. In some Vitamin D3 supplements it is made from sheep wool(Lanolin). Make sure your vitamins are 100% natural. Best to go to health food stores. Just like there is fake honey ? and fake Olive oil there are fake vitamins out there.

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