Are MCT Supplements Helpful on the Ketogenic Diet?

Dr. Anthony Gustin, DC, MS

Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.

What do you think of when you see “MCT” on a product label? Most of us have a positive association with these three letters and for good reason! Incorporating quality sources of MCT’s into your diet is one of the smartest additions you can make to your daily routine and improve your ketogenic diet.

What Are MCT’s and Where do They Come From?

But what are MCT’s? Quite a few of us could even answer what the three letters stand for, let alone why they are great, and most importantly, what health benefits we can expect.

Let’s dive into what MCT’s are, what MCT supplements are available, and what’s the big deal.

What are MCT’s?

MCT is short for Medium-Chain Triglyceride and they are a type of fat that is fantastic for your health and energy levels. A great sidebar here is to read the Perfect Keto guide on Good Fat vs. Bad Fat.

Not only are MCT’s good, they are essential. This means we absolutely have to have them for normal growth, regeneration, and survival.

Need a mental image of an MCT? Think of the trident that Poseidon carries, with three prongs and a long stake in the ground. The three “prongs” are glycerol molecules attached to the long “stake” portion, which is a chain of carbons. Medium-chain fats have between 6-12 carbon chains.

Fats come in three classes:

• Short chain
• Medium chain
• Long chain

Short-chain fats have short “handles,” and longer chain fats have longer carbon “handles.” Here’s the point: The shorter the carbon chain, the easier/quicker it is for your body to break it into energy.

Furthermore, when you are following a ketogenic diet, your body is breaking down fats into ketones for energy. So think of MCT’s as quick, clean fuel you will burn.

Let’s recap. MCT’s are,

• Fats
• Easily digestible
• Proven to raise ketone levels
• Quick and clean sources of energy
• Vitally important to a quality ketogenic diet and lifestyle

Where do MCT’s Come From?

So where do the awesome fats in MCT Oil Powder come from? Whole foods like,

• Coconut oil (60+ percent of fats in coconut oil are medium-chain)
• Cheese
• Butter
• Milk
• Yogurt

Why an MCT Powder Supplement is Worth Taking

In case you’re not convinced that MCT’s are a must-have if you are going low-carb/keto, here are the top 4 benefits you can expect if you regularly bump up your MCT intake. Check out our full guide to ketone supplementation to see the bigger picture of how MCT oil powder fits into your regimen.

Benefits of MCT Oil Powder Supplements

Better Weight Loss – MCT’s are easily digested and have a thermogenic (energy-creating) effect, also known as “boosting your metabolism.”

Better Energy – MCT’s are fast-acting source of energy. They break down into ketones which can then be used as fuel for your body.

Better Digestion – MCT’s support our gut microbiome by combating harmful bacteria and parasites.

Better Overall Health – MCT’s contain antioxidant properties which reduce internal inflammation and improve overall performance of your heart, brain, and nervous system.

Concerns About MCT Supplements

The most common concern about adding extra fat to your day is the pervasive misconception that eating dietary fat will make me gain body fat.

Let’s remember that fat is the only macronutrient that does not cause any insulin response. Insulin is known as the fat-storage hormone. What this means is that eating fat is the one thing that does not cause fatness.

Americans have been collectively eating a low-fat diet for the past 30 years and the results are in – we are fatter and sicker than ever.

Rest assured, in the ketogenic diet, fat is fuel and MCT’s are the premium grade.

The Perfect Keto MCT Oil Powder Methodology

Why did Perfect Keto make MCT oil into a powder supplement? As always, there is a method to the madness, and the standard is to make the best, cleanest product. Here are the highlights,

1) MCT powder is easier on the digestive system

The powder is much easier on your gut, meaning you can tolerate it and your body will actually use it when you consume it.

2) MCT powder mixes better

With MCT oil powder, you can mix it into any beverage or food, hot or cold, instantly. And because it is truly flavorless, you can add this product to anything you’d like and it won’t affect the taste.

3) MCT powder is more accessible

You can easily take powdered MCTs anywhere

Perfect Keto MCT Oil Powder is dairy-free (also zero fake or artificial ingredients) and only made from the highest quality coconut oil. The problem with other MCT oil powders is they are bound to fillers and carbohydrates. Look explicitly for the terms maltodextrin or soluble corn fiber and any other of the 56 names for sugar. This means less MCT for your buck, and potentially hurting your efforts to maintain your ketosis! Do your research, as always.

When to Use MCT Oil Powder Supplements

Need some quick ideas? MCT oil powder is flavorless but also adds a creaminess to any liquid. Try adding MCT oil powder to ice water, almond milk, coconut milk, coffee (like creamer), or any post workout shake you’ve got going on. MCT oil powder is awesome for baking as well. Post more ideas in the comments too!

Adding MCT Oil Powder to Your Supplement Toolkit

If you are not already boosting your dietary MCT’s, try it. Try it consistently for a few weeks. Treat this as a research and periodically check in with yourself. Ask yourself how your gut feels, how your energy levels have been, and of course, test those ketone levels! Enjoy and please reach out with any questions big or small.