MCT oil is a concentrated form of medium-chain triglycerides (MCTs), fats that the body quickly converts into energy. MCTs are rapidly absorbed and metabolized, which makes them ideal for a quick energy boost and weight management support.
They’re also a convenient source of dietary fat. For those on a ketogenic diet, MCT oil can be the energy and metabolism boost you need to not only stick with your eating plan but help you fuel your body more efficiently.
Types of MCT Oil
MCTs are distinguished from other triacylglycerols by the number of their carbon chains, ranging from 6-12. (1) The length of these chains determines their effects. You may have noticed an MCT supplement with these labels indicating their carbon chain length:
- C6 (Caproic Acid): This is the shortest MCT molecule and constitutes less than 1% of coconut oil. You’ll rarely find it used in supplements, possibly due to its unpleasant taste and smell.
- C8 (Caprylic Acid): Compared to pure coconut oil, C8 is nearly four times more effective at raising your body’s ketone levels. (2) It’s considered one of the most ketogenic MCT oil alongside C10.
- C10 (Capric Acid): Although C10 is a bit slower in ketone production compared to C8, it’s still highly effective in helping you reach ketosis. This is likely why manufacturers sometimes combine them in MCT supplements.
- C12 (Lauric Acid): This is the longest MCT that accounts for 44-51% of all fatty acids in coconut oil. C12 has antibacterial, antiviral, and antiprotozoal properties. (3) While ineffective at raising your ketone levels, it’s often added to soap and cosmetic products.
Natural Sources
MCT oil is made by extracting medium-chain triglycerides from natural sources like coconut oil or palm kernel oil. Coconut oil is your best source of natural MCTs if you have to prioritize one.
From there, the process involves isolating the fatty acids and then concentrating them into a pure oil for easy digestion and rapid absorption. In addition to coconut and palm oils, MCTs are also found in dairy products and these natural sources:
- Palm kernel oil
- Goal milk
- Ghee
- Cheese (goat cheese, feta cheese)
- Butter
- Full-fat yogurt
If you’re not getting enough MCTs from your food intake, high-quality MCT supplements can fill the gaps and give you an efficient source of energy and fats.
Benefits
The advantages of MCT oil start with more sustainable weight loss and management, but research shows the use of MCTs may play a role in a number of areas of overall health.
Weight Management
MCT oil works on your body the same way the keto diet operates. It enhances fat metabolism and lipid oxidation, potentially reducing belly fat. (4) MCTs are rapidly absorbed and converted into energy, which can reduce fat storage and boost your metabolism.
That quick energy conversion helps regulate your appetite hormones and improves satiety, too, leading to reduced hunger and fewer calories consumed.
Gut Health
MCT oil promotes a balanced microbiome, and a healthy gut is essential to overall health. (5) Its antimicrobial properties may also combat harmful bacteria in your digestive tract, potentially reducing issues like candida overgrowth. (6)
This could reduce symptoms of uncomfortable conditions like ulcerative colitis and Crohn’s disease, which worsen when your microbiome is out of balance. MCT oil’s anti-inflammatory effects could also soothe your gut lining, another benefit for those dealing with gastrointestinal issues.
It’s also interesting to note that your body can digest MCTs better than most foods, even in those with gut conditions. There’s no need for MCT molecules to undergo further modification, and they don’t require bile or pancreatic enzymes, unlike long-chain triglycerides (LCTs).
Immune Support
MCTs may boost your immune system defenses. Among the medium-chain fatty acids, lauric acid and monolaurin (the derivative of lauric acid) are considered the most effective antimicrobial agents. (7)
Research shows they can help combat harmful bacteria, viruses, and fungi in the body, reducing your risk of infections. (8) We’ve already mentioned the positives for your gut as a result, but this can also mean a more resilient immune system overall.
Insulin Sensitivity
Those with prediabetes or active diabetes may benefit from taking MCTs for insulin resistance. Studies suggest that MCTs are well-tolerated in individuals with type 2 diabetes and that MCTs may increase insulin sensitivity. (9)
It comes down to the effect of MCTs on fat metabolism. By increasing the use of stored fat for energy and reducing fat accumulation, MCT oil can help support healthier blood sugar levels.
Exercise Performance
MCT oil may enhance exercise performance by providing a quick and efficient energy source. Unlike long-chain fats, MCTs are rapidly absorbed and converted into ketones, which can fuel both endurance and high-intensity workouts with more efficient energy expenditure. (10)
This boosts stamina and delays fatigue, especially if your preferred exercise is aerobic activity. MCT oil may also help preserve glycogen stores in your muscles during exercise for those on low-carb diets. (11) This could mean quicker recovery times and better results overall.
Cognitive Health and Function
Glucose is the brain’s primary fuel source, but ketones can replace glucose when its supply is inadequate. By increasing ketones through MCT oil, patients with neurodegenerative diseases where glucose uptake is compromised may experience improvement in their cognition.
Unlike glucose, ketones are a more efficient fuel for the brain, especially during periods of fasting or low carb intake. Research suggests MCT oil may improve memory, focus, and overall brain function, particularly in individuals with mild cognitive impairment or Alzheimer’s disease. (12)
Ketosis
Since MCT oil is quickly metabolized in your liver, it raises your ketone levels immediately. Studies show that supplementing with MCTs results in higher beta-hydroxybutyrate (BHB) levels compared to LCT supplements. (13)
A related benefit of MCT oil and ketosis is that it can reduce the symptoms of keto flu by increasing your ketone levels. If you feel symptoms of brain fog, weakness, nausea, and headache within a week of starting the keto diet, MCTs can help as a convenient fat source.
Whether you’re on the keto diet or not, taking MCT oil can ensure your body gets enough healthy fats for energy and to help you feel full. One tablespoon or 15 ml of MCT oil has 14 grams of fat.
How to Incorporate MCT Oil Consistently
The most common dose of MCT oil is 1 tablespoon or 15 ml at least once daily. Most healthy adults can take up to 3 tablespoons in a day — for example, one at breakfast, one before your workout, and one after your workout — safely.
If you’re new to MCT oil, it’s best to start off slowly, especially if you have a sensitive stomach. You can begin with 1 teaspoon once a day and slowly increase your intake over a period of several weeks.
If you use our MCT Oil Powder, you can take half a scoop equivalent to 5.5 grams or 5.5 ml.
Here are a few tips for incorporating MCT oil into your daily routine:
- Add it to your coffee. Instead of drinking your coffee black, add a tablespoon of MCT oil. Add grass-fed butter for bulletproof coffee, a creamy option without the carbohydrates.
- Use it as a pre- or post-workout supplement. Take it an hour before your session as a quick source of energy or right after to keep you satiated.
- Jazz up your salad dressings. Replace commercial dressing with a combo of MCT oil, nutrient-rich avocado, apple cider vinegar, garlic, fresh lemon juice, salt, and pepper.
- Add it to baked goods. Substitute oils in your recipes with MCT oil. Just keep in mind that MCT oil has a smoke point of 302°F, which is lower than coconut oil.
- Make a healthy shake. For added satiety, add MCT oil to your low-carb protein shakes and berry smoothies.
- Incorporate it into intermittent fasting routines. The best time to take MCT oil when fasting is in the morning or at the start of your fast if you can tolerate it.
It’s important to note that high-fat MCT oil adds extra calories to your diet. If you’re on a high-fat diet, consider your dosage along with other sources of dietary fat.
Your use of MCT oil should be considered alongside the meat, olive oil, fatty fish, avocados, and nuts you already consume. It’s all about balance, and this is especially true for those with risk factors for obesity or heart disease.
Potential Side Effects
MCT oil is generally considered safe, but large doses can lead to the following side effects:
- Bloating
- Stomach pain or cramping
- Nausea
- Diarrhea
- Vomiting
To avoid adverse effects of MCT oil, start slow with MCT oil supplements. Studies show MCT oil may also affect triglycerides and fat buildup on your liver, although it doesn’t affect total cholesterol levels. (14)
Talk to your healthcare provider or dietitian before changes to your diet or dietary supplement plan, especially if you’re on medications for an existing cardiovascular or liver condition.
Read Next: The Ultimate Guide to Keto-Friendly Flours
The Bottom Line
If you’re not already using MCT oil on a keto diet, you can give it a try to enhance ketosis and support your weight loss and exercise goals. This is on top of the bonus health benefits of MCT oil we’ve described here.
It’s pretty easy to fit into your daily routine, too, especially with a high-quality supplement.
We love our versatile MCT Oil Powder for smoothies and shakes, but if you’re looking for cognitive function support, too, try our Grass-Fed Collagen Peptides & MCT Brain Boost. Enjoy the benefits of MCT and collagen, all in one product.
FAQ
How long does it take to see benefits from MCT oil?
The time it takes to see benefits from MCT oil can vary depending on your current diet and overall health. Many people notice an energy boost within hours of consumption. For long-term benefits, it can take several weeks of consistent use before you start noticing results.
How does MCT oil differ from other types of fats in terms of absorption and metabolism?
Compared to other fats, MCT oil is more rapidly absorbed and converted into energy, bypassing the digestive processes that longer-chain fats may undergo. This means quicker energy availability and more efficient fat-burning, which is all good news for body fat and body weight.
What’s the difference between MCT oil and MCT powder?
Both MCT oil and MCT powder can be used as good source of MCTs and ingredients for keto foods and drinks. Aside from their texture, they differ in terms of their convenience and side effects.
MCT powder can be taken with you anywhere you go without having to deal with spills. MCT powders can be easier to digest than MCT oil. Read our guide comparing the two to learn more.