Butter oil

Fatty-acidDairy fatBest with a meal

What is it

Butter oil is concentrated milk fat obtained by centrifuging butter to remove water and milk solids. 'High-vitamin butter oil' refers to butter produced from cows grazing on rapidly growing spring grass, claimed to be especially rich in fat-soluble vitamins.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Source of fat-soluble vitamins (especially K2 MK-4)

Limited Evidence

Butter from grass-fed cows can contribute K2 MK-4 and modest amounts of A and D. Total nutrient intake from small daily doses is modest and varies by source.

How it works

Butter oil supplies milkfat composed of saturated and short-chain fatty acids, plus fat-soluble vitamins A, D, E, K (notably K2 MK-4 in dairy fat from grass-fed cows), and conjugated linoleic acid (CLA). The fat-soluble vitamin content depends heavily on the cow's diet and the time of year. Most claims about high-vitamin butter oil center on vitamin K2 and 'Activator X' (now recognized as vitamin K2). Concentration is variable across products and is rarely measured on the label.

Dosage

There is no formal RDA for butter oil. Typical supplemental serving is 1/2 to 1 teaspoon (2.5-5 g) per day. Specific fat-soluble vitamin content is rarely listed precisely.

When and how to take it

Often taken with meals containing other fats for best absorption of any fat-soluble vitamins.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

High-vitamin butter oil

Used by some traditional-foods proponents.

Fat-soluble vitamin content varies by season and pasture.

Plain ghee or clarified butter

Common cooking fat with fat-soluble vitamins.

Similar composition without the 'high-vitamin' marketing claim.

Safety

Butter oil is widely consumed as a food and is generally safe for those without milk allergy or lactose intolerance (most of the lactose is removed in the centrifugation, but trace amounts may remain). The saturated fat content matters for people managing cardiovascular risk factors.

Who should be cautious

People with milk allergy should avoid even small amounts. Those on warfarin should keep vitamin K-containing fat intake consistent. People with high LDL cholesterol or established cardiovascular disease should account for saturated fat intake.

Interactions

Vitamin K from butter oil can affect warfarin dosing if intake varies substantially. Otherwise, no significant interactions.

Food sources

Butter from grass-fed cows

Amount
1 Tbsp
%DV
—

Ghee

Amount
1 Tbsp
%DV
—

Frequently asked questions

Is high-vitamin butter oil necessary?⌄

It is one source of fat-soluble vitamins, but most people get these vitamins from a varied diet that includes leafy greens (K1), dairy (K2 MK-4), fermented foods (K2 MK-7), liver, eggs, and fish.

Does butter oil cause weight gain?⌄

Like other concentrated fats, it is calorie-dense. Used as a small daily supplement, the calorie impact is modest. Used as a cooking fat in large amounts, it adds up.

References

Butter oil on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Butter oil (PubMed search) — PubMed link

Track Butter oil with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

Coming to App Store
Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.