Medium-Chain Triglycerides (MCTs) – Nutritional Value, Side Effects

MCT oil could potentially promote weight loss

Current research is mixed on this issue, but there are some potential reasons why MCT oil may be beneficial for weight loss. MCT oil has been shown to increase the release of two hormones that can promote the feeling of fullness in the body: peptide YY and leptin (2). One study found that people taking 2 tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil (3). The same study also found a lower rise in triglycerides and glucose with MCT oil, which may also influence the feeling of fullness.

Additionally, some older studies showed that taking MCT oil could help reduce body weight and waist circumference. Researchers reported that it could help prevent obesity (4). Note that some of these studies don’t take other factors into accounts, such as activity levels and other calorie consumption. More research is needed. MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts, and avocados (7, 8). MCTs can also be converted into ketones, which are produced from the breakdown of fat when carbohydrate intake is low.

If you’re following a ketogenic diet, which is very low in carbs yet high in fat, taking MCT oil could possibly help you stay in the fat-burning state known as ketosis (9, 10). Lastly, your gut environment is very important when it comes to your weight. MCT oil may help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (11).

MCT oil may support weight loss by increasing fullness, fat loss, ketone production, and by improving your gut environment. More research is needed to determine its efficacy.

MCT oil could be a good energy source

The body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains (7). Due to their shorter chain length, MCTs travel more quickly from the gut to the liver and do not require bile to break down like longer-chain fats do (12).

In the liver, the fats are broken down to be either used as fuel or stored as body fat. Since MCTs easily enter your cells without being broken down, they can be used as an immediate source of energy (13). When you’re on a ketogenic diet, MCTs can also be converted into ketones in the liver. These ketones can pass through your blood-brain barrier, making them a source of energy for your brain cells.

MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones.

MCT could reduce lactate buildup in athletes and help use fat for energy

During exercise, rising lactate levels can negatively impact exercise performance. Interestingly, MCTs may help reduce lactate buildup. One older study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling had lower lactate levels and found it easier to exercise, compared to those taking LCTs (14). Furthermore, the study found that taking the MCT oil before exercise may help you use more fat instead of carbs for energy.

Even though MCTs may help increase fat burning during exercise, study results are mixed as to whether MCT oil can help you exercise better (15). One study showed it could improve swimming capacity in mice, but another human-based study found no improvement in endurance performance in runners (16, 17). The results of another animal study suggest that MCT oil may not negatively affect exercise performance (18).

MCT oil could potentially increase fat burning and reduce the need for carbs during exercise. However, it’s unclear whether this translates to improved exercise performance.

MCT could help manage Alzheimer’s disease and autism

Studies have shown that MCT oil and a ketogenic diet may help manage conditions such as epilepsy, Alzheimer’s disease, and autism (19). While the ketogenic diet has gained popularity among people wishing to lose weight, it was first introduced as a way of managing epilepsy.

Researchers found that fasting increases ketone production and that this may reduce the frequency of epileptic seizures (20). Since MTCs can be converted into ketones, they may be beneficial in managing epilepsy. However, the type of MCT may be important. One in-vitro study showed that the MCT capric acid improved seizure control better than a widespread anti-epileptic drug (21).

Another study in rats found that the same MCT blocked receptors in the brain that cause seizures, though more human studies are needed (22). In addition, it’s important to note that a ketogenic diet is not for everyone and can be challenging to follow long term (23). If you’re considering a ketogenic diet to help manage your epilepsy, talk to your doctor or nutrition professional first.

Alzheimer’s disease

Alzheimer’s disease impairs your brain’s ability to use sugar (24).

An MCT ketogenic diet offers an alternative energy source: ketones. This could allow brain cells to survive better. It also blocks a receptor in the brain that causes memory loss (19). One study found that a single dose of MCTs improved short-term cognition in 20 people with Alzheimer’s disease with a certain gene type, specifically APOE ɛ4-negative (25).

While genetic factors play a role, evidence suggests that 20 to 70 grams of supplemental MCTs that include caprylic or capric acid could modestly improve the symptoms of mild to moderate Alzheimer’s (24). Overall, the benefits of MCT oil in Alzheimer’s disease are promising, but longer and larger-scale studies are needed (25).

Autism

MCT oil may also affect children with autism (26). One study found positive overall improvements when a ketogenic diet was followed for 6 months (27).

Another study found that adding MCTs to a ketogenic and gluten-free diet substantially improved autism behaviors for 6 of the 15 children involved (26). Because autism is a spectrum condition, it can affect people in different ways.

This means that adding MCT oil to your child’s diet may help to vary degrees or may show no effects. More research is needed here, as well (28). If you’re considering a ketogenic diet to help manage your child’s autism, talk to your doctor or nutrition professional first.

MCT oil may improve brain function, which could have benefits for people with epilepsy, Alzheimer’s disease, and autism.

 MCT contains fatty acids that fight yeast and bacterial growth

MCTs have been shown to have antimicrobial and antifungal effects (29, 30, 31). Coconut oil, which contains numerous MCTs, has been shown in an older in-vitro study to reduce the growth of Candida albicans by 25%. This is a common yeast that can cause thrush and various skin infections (32).

An in-vitro study also showed that coconut oil reduced the growth of a disease-causing bacteria called Clostridium difficile (30). Coconut oil’s ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acid in MCTs (30). MCTs themselves have also been shown to suppress the growth of a widespread infectious fungus in hospitals by up to 50% (33).

However, note that most of the research on MCTs and immune support has been conducted via in-vitro or animal studies. High-quality human studies are needed before stronger conclusions can be made.

MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects, though more research is needed.

MCT may reduce risk factors for cardiovascular disease

Some factors that increase your risk for heart disease include:

• high cholesterol
• blood pressure
• inflammation
• body mass index
• smoking

MCT oil has been shown to support weight and fat loss. This may, in turn, help reduce your risk for heart disease (1).

A study of 24 overweight men found that taking MCT oil combined with phytosterols and flaxseed oil for 29 days reduced total cholesterol by 12.5%. However, when olive oil was used instead, the reduction was only 4.7% (34). The same study also found better reductions in LDL (bad) cholesterol when the MCT oil mixture was added to their diet (34).

Moreover, MCT oil could help increase the production of heart-protective HDL (good) cholesterol (35). It can even significantly reduce C-reactive protein (CRP), an inflammatory marker that increases the risk for heart disease (36). Additional older studies found that MCT-oil-based mixtures can have a positive effect on other heart disease risk factors, as well (37, 38).

MCT oil may help reduce heart disease risk factors such as weight, cholesterol, and inflammation.

MCT could help manage blood sugar levels

MCT oil may also have benefits for those with diabetes (39). MCTs have been shown to reduce fat storage and increase fat burning, which can aid in managing the condition (40).

One small, older study of 40 people with diabetes found that those who consumed MCT oil daily saw reductions in body weight, waist circumference, and insulin resistance, compared to those taking corn oil containing LCTs (39). Another study found that when 10 people with diabetes were injected with insulin, they needed 30% less sugar to maintain normal blood sugar levels when they consumed MCTs, compared to LCTs (41).

However, the same study did not find any effect of MCTs on reducing fasting blood sugar levels (41). Therefore, other factors such as timing and the amount of food eaten may influence the effects of MCT oil

MCT oil could potentially help manage diabetes by reducing fat storage and increasing fat burning. It may also help manage blood sugar.

Sources of MCTs

MCTs are found in palm kernel oil and coconut oil and can be separated by fractionation. They can also be produced by interesterification.^[1] Retail MCT powder is MCT oil embedded in starch and thus contains carbohydrates in addition to fats. It is manufactured by spray drying.

List of MCFAs

Lipid number	Name		Salt/ester name		Formula		Mass (g/mol)	Appearance	Chemical structure
	Common	Systematic	Common	Systematic	Molecular	Structural
C6:0	Caproic acid	Hexanoic acid	Caproate	Hexanoate	C6H12O2	CH3(CH2)4COOH	116.16	Oily liquid
C8:0	Caprylic acid	Octanoic acid	Caprylate	Octanoate	C8H16O2	CH3(CH2)6COOH	144.21	Oily liquid
C10:0	Capric acid	Decanoic acid	Caprate	Decanoate	C10H20O2	CH3(CH2)8COOH	172.26	White crystals
C12:0	Lauric acid	Dodecanoic acid	Laurate	Dodecanoate	C12H24O2	CH3(CH2)10COOH	200.32	White powder

With regard to MCFAs, apart from the above listed straight-chain (unbranched chain) fatty acids, side chain (branched chain) fatty acids also exist.^[rx]

MCT Risks

It’s generally safe to use MCT oil moderately. But you should be careful when using it long-term. Some of the negatives include:

• It has a lot of calories. This can cause you to gain weight.
• Large amounts of saturated fat may raise your cholesterol.
• MCTs may stimulate the release of hunger hormones, making you overeat.
• High doses could lead to fat buildup in the liver.