Medium-chain triglyceride (MCT) oil is a concentrated source of medium-chain fatty acids, derived primarily from coconut oil. It has gained popularity for its potential to support various aspects of health and wellness.
Learn more about the many ways MCT oil may support health, its nutritional properties, and practical tips for incorporating MCT into a healthy lifestyle.
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What is MCT Oil?
MCT oil is a dietary supplement typically sourced from coconut oil, extracted from the coconut fruit. It’s minimally processed and a more concentrated source of medium-chain triglycerides than traditional coconut oil. Triglycerides are a type of dietary fat present in the bloodstream made of three chains of fatty acids linked by glycol molecules.
The medium-chain (medium-length) fat chains of MCTs contain 6-12 carbon molecules vs. long-chain fats containing more than 12 molecules. Because MCTs are smaller than long-chain triglycerides (LCTs), the body transports them directly to the liver, where they’re converted into usable energy. The body tends to store LCTs as fat, since they’re larger, compared with MCTs.
MCT oil is a rich source of dietary fat and a popular option for people following ketogenic (high-fat, low-carbohydrate) meal plans. The potential benefits of MCT oil stem from its unique metabolic pathway of being directly transported to the liver for energy use rather than being stored as fat tissue.
Key Benefits of MCT Oil
MCT oil may support various aspects of health and wellness, including:
Energy Support and Endurance
MCTs offer a quick source of energy, which may potentially support physical performance and endurance.
Studies show a beneficial effect of MCTs on exercise performance due to increases in mitochondrial metabolism.
Researchers demonstrate that MCTs may enhance fat-burning and that ingesting 2 grams of MCTs for two weeks could support fat oxidation during exercise. This may be advantageous for people with BMIs in the overweight or obese category.
Another study found that ingesting foods containing MCTs appears to suppress blood lactate levels and reduce perceived exercise exertion during moderate-intensity activity, potentially extending the duration for higher-intensity exercises.
Weight Management
MCT oil may play a role in supporting weight management by increasing satiety and enhancing the metabolic rate. Researchers found that MCTs may support weight management by increasing energy expenditure and fat-burning and that MCT oil may help manage abdominal obesity, metabolic syndrome, and inflammation.
This may be due, at least in part, to the way the human body obtains immediate energy from MCTs rather than storing them as fat.
Another study found that ingesting MCTs before meals may reduce food intake at mealtime in overweight individuals compared with pre-meal LCT loading.
Cognitive Support
MCT oils have historically been used in ketogenic diets that may support cognitive function and help manage neurological concerns.
Studies show that when consumed in doses of 12-18 grams daily for 2-3 weeks, MCT supplementation may enhance cognitive performance compared with a placebo group.
Researchers also found that MCT supplementation can support memory, having a potential effect on cognition in people experiencing mild cognitive impairment, seizures, neurotrauma, Alzheimer’s disease, or other neurological conditions.
Digestive Health
The array of MCT oil benefits may also include digestive health perks, such as improved ease of digestion and potential for antimicrobial properties.
Research confirms that the composition of MCT makes it easier to absorb, digest, and metabolize than LCTs and that MCTs may provide energy supplementation for people with liver dysfunction, fat malabsorption, and other conditions associated with malnutrition.
Another study demonstrates that consuming MCT oil may help improve immune system profiles and reduce the incidence of diarrhea by supporting a healthy gut microbiota.
Cardiovascular Health
MCT oil may impact cardiovascular health via its effects on lipid profiles and heart health factors. While MCTs are classified as saturated fats, which experts have historically advised against consuming in excess to optimize heart health, more recent research shows that MCT oil doesn’t affect HDL, LDL, or total cholesterol levels.
Because MCT oil may aid in weight and fat management, it could also support heart health. Research found that ingesting 18-24 grams of MCT oil daily may help reduce body weight, total fat mass, and abdominal fat mass, which is a heart health factor.
Incorporating MCT Oil into Your Diet
It’s simple to incorporate MCT oil into your diet via supplements or adding MCT-rich foods (coconut oil, palm kernel oil, or milkfat) to daily meal plans. Cheese, whole milk, and whole-milk yogurts are sources of MCTs. MCT supplements are generally available in oil or powdered forms. Breast milk also contains MCT oil.
Cook with coconut oil, blend MCT oil or powder into smoothies or coffee, and incorporate MCTs into ketogenic diets to explore their potential health benefits. Mix MCT in with soups, broths, salad dressings, or vegetable dishes. Blend MCT powder into protein shakes.
While there are no official dosage guidelines for MCT supplements, some studies have used doses as high as 42 grams of MCT oil daily for adults. Other studies have suggested 2 grams of MCT oil daily to explore many of its health and wellness perks.
Safety Considerations and Potential Side Effects
The potential benefits of MCT oil are abundant, but potential side effects and safety concerns may exist too. Consuming large amounts of MCT powders or oils could cause nausea, vomiting, abdominal pain, diarrhea, gastrointestinal discomfort, or fat buildup in the liver.
Therefore, it’s best to begin with a lower dosage of MCT oil to gauge your tolerance to it and always check with your doctor before taking any dietary supplements.
MCT Oil vs. Coconut Oil: Understanding the Difference
Become familiar with both MCT oil and coconut oil and compare both uses to make informed choices about which oil best suits your needs.
MCT oil and coconut oil are similar, both offering an array of potential health benefits, though these two oils differ slightly. MCT oil provides a more concentrated source of MCTs than coconut oil.
MCT oil might be more advantageous for weight management and energy support, as research shows that MCTs are more effective than coconut oil at increasing satiety (fullness) and causing decreased food intake during weight management efforts.
However, coconut oil is typically used more often for cooking and baking since it has a higher smoke point than MCT oil. Coconut oil is also commonly used for cosmetic reasons (improved hair and skin health).
MCT and coconut oils are both available as dietary supplements and offer numerous benefits for physical and mental well-being.
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Key Takeaways
The potential benefits of MCT oil include support for healthy weight management, fat loss, satiety, increased energy, enhanced exercise endurance, and support for digestive, brain, and heart health.
Integrate MCT oil into your weekly meal plan as part of a balanced approach to achieving optimal wellness.
Always consult with your healthcare provider before trying MCT supplements or significantly increasing your MCT intake through foods, particularly if you have a specific health condition.
Choose quality sources of MCTs tested for safety, quality, and purity and ease into taking them to avoid potential side effects.
Consider simple lifestyle changes to explore the potential benefits of MCT oil!
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