You may have heard of MCT oil, a relatively new supplement that takes the form of a colorless oil. MCT oil is not only a passing health trend, but a proven benefit for brain and gut health. MCT stands for medium-chain triglycerides, which are one of the easiest types of fat to digest and break down for fuel. In addition to providing energy to the body and mind, there are many other benefits of MCTs to know about, as well as potential side effects.
What are medium-chain triglycerides?
When you think of triglycerides, you probably think of high cholesterol and heart disease. But triglycerides are a type of fat—in fact, they’re the most abundant type of fat found in your body. There are short-, medium- and long-chain triglycerides, and your body uses them all for fuel.
Medium-chain triglycerides (MCTs) are a tasteless oil isolated from coconut and palm kernels. There are four types of MCTs, known as C6, C8, C10 and C12. These represent various fatty acids that have a medium-length carbon chain of 6 to 12 atoms. You can take MCT oil daily, but you may experience side effects when you start taking it.
Benefits of Medium-Chain Triglycerides
Research suggests that MCTs can improve mental clarity, help with weight management, lower cholesterol levels, and protect brain health.
enhances mental clarity
MCTs penetrate the blood-brain barrier, which controls molecules moving to the brain. Since they do not need to be broken down, MCTs provide a quick source of energy for your brain that is healthier than glucose. In fact, MCTs do not have the same “brain fog” effect that often occurs after eating sweets. If you’re trying to avoid simple carbohydrates, MCTs can keep your brain and body running, while preventing sugar cravings.
protects brain health
The brain’s ability to obtain energy from glucose declines with age, leading to neurodegeneration and cognitive decline. MCT oil may protect your memory and cognitive function as you age. It provides all the energy brain cells need, and research shows it can improve cognitive performance at any age.[1]
Lowers your risk of heart disease and promotes fat burning
Like many healthy fats, MCTs are good for your heart. They show potent anti-inflammatory properties and improve fat metabolism.[2]
Research shows that supplementing with MCT oil daily can melt 1.1 pounds every three weeks.[3] MCTs increase fat oxidation, which means you burn more calories at the same time. MCTs also induce thermogenesis, which causes you to expend more energy to release body heat.
MCT Oil Side Effects and Dosage
MCTs can cause side effects including flatulence, diarrhea, abdominal pain and bloating. If you haven’t taken MCT oil before, don’t take more than a teaspoon a day. Build up to no more than three or four teaspoons per day. If you have any gastrointestinal problems, such as stomach cramps or nausea, reduce your dose.
How do you take MCT oil?
It’s easy to incorporate MCT oil into your daily routine by adding it to your morning coffee, smoothie, cereal, yogurt, or oatmeal. You can also take it yourself. MCT oil is tasteless but has an oily consistency.
MCT Oil Summary
You can find MCT oil at health food stores. The only ingredient listed for an MCT oil product should be 100% medium-chain triglycerides. Some MCT supplements list the types of MCTs in the ingredients, such as C8 or C12. According to research, C6, C8 and C10 provide the most benefits.[4] Keep in mind that MCT oil is a source of calories and not a magic bullet for weight loss. You still need to exercise and burn more calories to lose weight.
References:
- “Effects of medium chain triglyceride (MCT) supplementation using a C”8:C10 30:70 Ratio on Cognitive Performance in Healthy Young Adults” by Jake S. Ashton, James W. Roberts, Carolyn J. Wakefield, Richard M. Page, Don PM McLaren, Simon Marwood and James J. Malone, 18 November 2020, physiology and behavior,
DOI: 10.11016/j.physbeh.2020.113252 - “Medium Chain Triglyceride (MCT) Oil Affects Immunophenotype Through Reprogramming of Mitochondrial Respiration in Murine Macrophages”, by Seungmin Yu, Gwang-Wooong Go and Wooki Kim, 5 November 2019, Foods,
DOI: 10.3390/foods8110553 - “Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials by Karen Mumay, PGDIPSC and Velma Stonehouse, PhD, 1 February 2015”. Journal of the Academy of Nutrition and Dietetics,
DOI: 10.1016/j.jnd.2014.10.022 - “Medium-Chain Triglycerides and Health”, by Volpe, Stella Lucia PhD, RDN, FACSM, ACSM-CEP, 2020 ACSM’s Health and Fitness Journal,
DOI: 10.1249/FIT.0000000000000537
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