7 Science-Based Benefits of MCT Oil

What is the MCT oil good for?

MCT oil is a supplement that many athletes and bodybuilders use to boost energy or support their weight loss efforts. It may also help with other things, such as fighting infection, managing certain neurological conditions, reducing the chance of heart disease, and more.

Is MCT the same as coconut oil?

MCT oil is not the same as coconut oil. That said, it can be derived from coconut or palm kernel oil. It’s also found in smaller amounts in other foods, like dairy.

Does MCT oil reduce belly fat?

Some older research suggests that MCT oil may help reduce waist circumference, but more research is needed to confirm this.

Who should not use MCT oil?

People with heart disease or liver disease who are considering using MCT oil should first discuss it with a healthcare professional, as MCT oil could potentially worsen both conditions.

Key Takeaways

• MCT oil is a fast-digesting fat from coconut or palm kernel oil.
• It may support weight loss, energy, and fight bacterial or yeast growth.
• MCT may aid epilepsy or Alzheimer’s, but talk to a doctor before use.

Medium-chain triglyceride (MCT) oil is a processed product sourced from coconut or palm kernel oil. MCTs are also found in other foods, such as dairy products.

As its name suggests, MCT oil contains medium-length chains of fats called triglycerides. Due to their shorter length, the body may digest medium-length chain fatty acids faster than longer-chain fatty acids found in many other foods.

Four main types of medium-chain fatty acids exist:

• lauric acid
• caproic acid
• caprylic acid
• capric acid

MCT oil is almost entirely caprylic and capric acid.

Here are seven science-backed benefits of adding MCT oil to your diet.

Before using MCT oil

It’s best to talk with a healthcare professional before taking MCT oil as a supplement, especially if you have underlying health conditions. MCT oil may have side effects and interact with medications you may be taking.

MCT oil has no defined tolerable upper intake level (UL). However, some researchers have suggested a safe upper limit of 4 to 7 tablespoons (60–100 mL) daily.

MCT oil could potentially help people consume fewer calories throughout the day.

MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts, and avocados.

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The body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains.

Due to their shorter chain length, MCTs travel more quickly from the gut to the liver and do not require bile to… Show more

Researchers have examined whether MCT oil could help burn fat instead of carbs during exercise.

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Some studies suggest MCT oil and a ketogenic diet may help manage conditions such as cancer and insulin resistance in type 2 diabetes.

Other research suggests that it may potentially help manage epilepsy, Alzheimer’s disease, and autism… Show more

MCTs may have antimicrobial and antifungal effects.

Some researchers suggest it may have specific anti-inflammatory effects, which could contribute to this outcome, but more studies are needed.

According to a 2019 study, formula and… Show more

Some older studies suggest that MCT oil may benefit people with diabetes and metabolic syndrome.

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Although MCTs are a popular supplement, they may have some disadvantages.

MCT may increase risk factors for heart disease

Your diet can affect your heart health.

The foods you eat can change the type and amount of fats, or lipids, that circulate in your bloodstream. High levels of certain fats in your blood are

MCTs are saturated fats.

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In both of these studies, “good” HDL cholesterol also increased. In many cases, this can be beneficial. However, when HDL becomes very high, it’s associated with heart health risks.

Fewer studies have examined MCT oil specifically. High blood triglycerides are associated with heart, stroke, and liver conditions.

However, consuming MCTs and coconut oil

Plus, MCT oil may support weight and fat loss, which may, in turn, help reduce the risk of heart disease.

It may be too soon to say whether MCTs are a negative or positive choice for heart health.

However, if you want to include heart-healthy fat in your diet, other plant oils such as olive oil have stronger evidence for their benefits.

MCT may stimulate the release of hunger hormones

If your goal is to lose weight, you’re probably not looking for ways to increase your appetite.

While some people believe that MCTs can help you feel fuller longer, they may also stimulate the release of hunger hormones in some people.

A 2017 study involving people with anorexia found that MCTs increased the release of two hormones that stimulate appetite: ghrelin and neuropeptide Y.

People who took more than 6 grams of MCTs daily produced more of these hormones than those who took less than 1 gram daily.

This could provide a therapeutic benefit to people seeking to increase their calorie intake, but it’s unclear whether the increase in these hormones causes people to eat more.

High doses could lead to fat buildup in the liver and other side effects

High doses of MCT oil may increase the fat in your liver in the long term.

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Remember that high doses of MCT oil, such as those in the study above, are not recommended. Overall, more research is needed on the long-term effects of MCT oil.

MCT oil has no defined tolerable upper intake level (UL). However, researchers have suggested a safe upper limit of 4 to 7 tablespoons (60–100 mL) daily.

Even in lower amounts, consuming too much MCT oil can lead to digestive side effects for some people. These include abdominal cramping, diarrhea, and bloating. Some people may need to start with smaller amounts and slowly increase their MCT intake over time to reduce side effects.

MCTs are saturated fats, and they are high in calories. The American Heart Association recommends getting

In most cases, you should consume MCT oil as part of your total fat intake, not as an additional amount.

MCT oil is a supplement that many athletes and bodybuilders use to boost energy or support their weight loss efforts. It may also help with other things, such as fighting infection, managing certain neurological conditions, reducing the chance of heart disease, and more.

MCT oil is not the same as coconut oil. That said, it can be derived from coconut or palm kernel oil. It’s also found in smaller amounts in other foods, like dairy.

Some older research suggests that MCT oil may help reduce waist circumference, but more research is needed to confirm this.

People with heart disease or liver disease who are considering using MCT oil should first discuss it with a healthcare professional, as MCT oil could potentially worsen both conditions.

Medium-chain triglycerides could potentially have health benefits.

Remember that whole food sources may provide additional benefits over supplements.

Potential drawbacks may include higher blood lipids and possible fat accumulation in your liver.

Talk with your doctor or a registered dietitian about the benefits and risks of adding MCT oil to your eating plan.