Bile Acids
Nature's detergent—and so much more. Bile acids are made from cholesterol in the liver to emulsify fats and enable absorption of fat-soluble vitamins. But they're also signaling molecules that regulate metabolism, blood sugar, and even immune function. A hidden pillar of health.
What Bile Acids Do
Fat Emulsification
Break large fat droplets into tiny micelles. Makes fat accessible to lipase enzymes.
Vitamin Absorption
Essential for absorbing vitamins A, D, E, K. Low bile = fat-soluble vitamin deficiency.
Cholesterol Elimination
Primary way body removes cholesterol. Convert it to bile acids and excrete in stool.
Metabolic Signaling
Activate FXR and TGR5 receptors. Regulate glucose, lipids, and energy expenditure.
Antimicrobial
Bile acids are toxic to many bacteria. Help control small intestinal bacterial populations.
Gut Motility
Stimulate gut movement. Bile acid malabsorption can cause diarrhea.
The Enterohepatic Cycle
This cycle repeats 6-8 times daily. Only ~5% is lost in stool and must be replaced.
Signs of Insufficient Bile
Digestive
Bloating after fatty meals, nausea, pale/floating stools, fat in stool (steatorrhea).
Vitamin Deficiency
Low vitamins A, D, E, K despite supplementing. Essential fatty acid deficiency.
Other Signs
Dry skin, poor night vision, easy bruising, hormone imbalances, constipation.
Supporting Bile Flow
Bitter Foods
Arugula, dandelion greens, artichoke, radicchio. Bitter taste stimulates bile release.
Ox Bile Supplements
Can help those without gallbladder or with sluggish bile. Take with fatty meals.
Taurine
Conjugates with bile acids. Supports bile acid pool. May thin bile.
Choline
Essential for bile and liver function. Eggs, liver are best sources. Lecithin contains it.
TUDCA: A Therapeutic Bile Acid
Tauroursodeoxycholic acid (TUDCA) is a water-soluble bile acid that occurs naturally in small amounts. It's gained attention for benefits beyond digestion—particularly for cellular protection.
Liver Protection
Protects liver cells from toxic bile acids. Used clinically for cholestatic liver conditions and gallstones.
ER Stress Relief
Reduces endoplasmic reticulum stress—a driver of many chronic conditions. Acts as a chemical chaperone.
Neuroprotective
Research shows potential benefits for neurodegenerative conditions by reducing cellular stress and inflammation.
Bile Flow
More hydrophilic than other bile acids. Improves bile flow without the toxicity of hydrophobic bile acids.
Metabolic Benefits
May improve insulin sensitivity and glucose metabolism through bile acid receptor activation.
Typical Dosing
250-500mg daily for general support. Higher doses (up to 1500mg) used therapeutically. Take with meals.