The Benefits of MCT:  With the rise in diets that embrace fat as a healthy, nutrient-dense energy source came to an increase in the use of MCTs (medium-chain triglycerides). While you may know that fat is a critical component of your diet, MCT is in a category of its own. It’s even used in healthcare for certain digestive disorders. And unlike many other fats, it’s not as easy to get MCT from the food you eat.

Learn all about the science behind this powerful, health-promoting nutrient – and how you can incorporate more into your diet.

This article has been medically reviewed by Dr. Charles Penick, MD

What are MCTs?

To better understand why MCTs are so beneficial, it’s helpful to understand what makes them unique. MCTs are a group of saturated fats named for the fat chain length. While many of the saturated fats you eat have a longer chain of fat molecules that the body has to break down, MCTs are easier to digest for some people because of their shorter length.

Types of MCTs include:

• Caproic acid
• Caprylic acid
• Capric acid
• Lauric acid

When you ingest MCTs, they travel quickly to your liver without moving into general circulation. Other sources of dietary fat are digested much more slowly and travel throughout the body.

Once in the liver, MCTs can be used quickly for energy production or even converted to ketones—especially MCT supplements—which is part of the reason MCTs are so popular with keto-enthusiasts.

Can you get MCTs from food?

Foods highest in MCTs include:

• Butter
• Cheese
• Coconut oil
• Palm kernel oil

However, while these foods provide MCTs, many people choose to supplement with MCT oil or powder. This is because the amount of MCT found in foods is in much smaller quantities and concentrations than in supplement form (similar to when people supplement with other types of healthy fats like omega-3 oil).

What are the health benefits of MCTs?

1. Gastrointestinal support. MCTs can be helpful for people with pancreatic insufficiency (when the pancreas doesn’t make enough digestive enzymes needed to break down the food you eat) or fat malabsorption. As mentioned above, MCTs are digested and absorbed differently than other fats. They don’t require pancreatic enzymes or bile needed by different types of fat for absorption, so people with digestive disorders resulting in fat malabsorption may benefit from MCTs. MCTs may also positively impact your gut microbiota while also improving intestinal permeability.
2. Fat burning and weight loss. There are several reasons MCT may be helpful for weight loss. First, studies suggest that people who include MCTs with meals eat less at the next meal, even more than other types of fats like olive oil or lard. Another study found that men who added MCT to their diet compared to different kinds of fat ate less food over two weeks, averaging about 250 calories less each day. This may be because MCT oil can stimulate the release of hormones that lead to feelings of satiety.

MCTs may also support fat burning. Studies suggest that MCTs may improve fat oxidation in the body, especially compared to long-chain fatty acids. Several animal studies also suggest that diets that include MCTs result in less weight gain even when overfed. It’s also associated with amounts of fat loss for people with higher BMIs to begin, possibly because people with larger bodies can have impairments in long-chain fatty acid oxidation. Taking MCTs before exercise may also improve fat-burning capacity.

And finally, MCTs may contribute to healthier weight and body composition due to their effect on metabolic rate. One study showed that after a week, including MCTs increased the metabolic rate in women, although it decreased the following week.

1. Antibacterial and antifungal properties. Certain MCTs may help the body fight back against certain types of bacteria or fungus. One study found that coconut oil may support the reduction of certain species of candida. Lauric acid, found in coconut oil, has effectively reduced the activity of Staphylococcus aureus and Escherichia coli.
2. Ketone production. As mentioned, MCTs are especially beneficial for people following a ketogenic diet. One study found that obese people who included MCTs in their low-calorie diet had higher levels of ketones that supported fat loss instead of protein breakdown as they cut down on calories. People in the study who used MCTs lost much more fat than those who included long-chain triglycerides or followed a low-fat diet.
3. Blood sugar balance. MCTs may support healthy blood sugar response by improving insulin sensitivity. The study found that people with diabetes who took MCTs not only improved insulin resistance but also lost weight and decreased waist circumference.
4. Memory and cognition. One of the notable benefits of MCT is its impact on brain health. Since the ketogenic diet is closely associated with brain and neurological health, the fact that MCTs efficiently create ketones shows promise for cognitive health and even early Alzheimer’s disease. Several studies have examined older adults who are negative for the APOE4 variant (a genetic marker for an increased risk of Alzheimer’s and dementia) with cognitive impairment or Alzheimer’s and found that the addition of MCT oil improves cognitive function scores.
5. Cholesterol. MCT may also support healthy cholesterol levels. One study found that supplementing with MCT reduced total cholesterol more than olive oil. It also helped reduce LDL ( the “bad” cholesterol). MCTs may also support a reduction in inflammatory markers associated with cardiovascular conditions.

What’s the difference between MCT powder and oil?

MCT powder is simply dried MCT oil. Both are flavorless, and the choice really depends on your preferences.

The biggest reason you may choose powder over oil is that it can be easier on your gut. One of the side effects of MCT in larger doses (for some people) is gastric symptoms like loose stool or gas. MCT powder doesn’t seem to impact people the same way, so you can take more or simply take it without any symptoms. It’s also easy to travel with and mix into drinks or even baked goods.

It should be added that you want to make sure to find an MCT powder without a lot of additives or fillers. Like protein powders, there is a spectrum of quality, so you want to go with a reputable brand. You also want to look for added sweeteners or other high-carb additives.

Experiment with MCTs to see what works for you

As with any supplement, it’s a great idea to discuss adding MCTs into your daily routine with a healthcare practitioner. Too much MCT oil can cause upset stomach, gas, or diarrhea, so starting slow is recommended. But as mentioned, powdered MCT powder may reduce these effects.

MCTs can be another way to enhance your lifestyle and take your health to another level.

 

Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

1. Marten, Berit, Maria Pfeuffer, and Jürgen Schrezenmeir. “Medium-Chain Triglycerides.” International Dairy Journal, Technological and Health Aspects of Bioactive Components of Milk, 16, no. 11 (November 1, 2006): 1374–82. https://doi.org/10.1016/j.idairyj.2006.06.015.
2. You, Yi-Qian Nancy, Pei-Ra Ling, Jason Zhensheng Qu, and Bruce R. Bistrian. “Effects of Medium-Chain Triglycerides, Long-Chain Triglycerides, or 2-Monododecanoin on Fatty Acid Composition in the Portal Vein, Intestinal Lymph, and Systemic Circulation in Rats.” JPEN. Journal of Parenteral and Enteral Nutrition 32, no. 2 (April 2008): 169–75. https://doi.org/10.1177/0148607108314758.
3. “Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium-Chain Triglycerides: An Acute Crossover Study in Healthy Adults | Current Developments in Nutrition | Oxford Academic.” Accessed August 12, 2021. https://academic.oup.com/cdn/article/1/4/e000257/4555134.
4.  Marten, Berit, Maria Pfeuffer, and Jürgen Schrezenmeir. “Medium-Chain Triglycerides.” International Dairy Journal, Technological and Health Aspects of Bioactive Components of Milk, 16, no. 11 (November 1, 2006): 1374–82. https://doi.org/10.1016/j.idairyj.2006.06.015.
5. Rial, Sabri Ahmed, Antony D. Karelis, Karl-F. Bergeron, and Catherine Mounier. “Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals.” Nutrients 8, no. 5 (May 12, 2016): 281. https://doi.org/10.3390/nu8050281.
6. Van Wymelbeke, V., A. Himaya, J. Louis-Sylvestre, and M. Fantino. “Influence of Medium-Chain and Long-Chain Triacylglycerols on the Control of Food Intake in Men.” The American Journal of Clinical Nutrition 68, no. 2 (August 1998): 226–34. https://doi.org/10.1093/ajcn/68.2.226.
7. Stubbs, R. J., and C. G. Harbron. “Covert Manipulation of the Ratio of Medium- to Long-Chain Triglycerides in Isoenergetically Dense Diets: Effect on Food Intake in Ad Libitum Feeding Men.” International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity 20, no. 5 (May 1996): 435–44.
8. St-Onge, Marie-Pierre, Brian Mayrsohn, Majella O’Keeffe, Harry R. Kissileff, Arindam Roy Choudhury, and Blandine Laferrère. “Impact of Medium and Long Chain Triglycerides Consumption on Appetite and Food Intake in Overweight Men.” European Journal of Clinical Nutrition 68, no. 10 (October 2014): 1134–40. https://doi.org/10.1038/ejcn.2014.145.
9.  Papamandjaris, A. A., M. D. White, M. Raeini-Sarjaz, and P. J. Jones. “Endogenous Fat Oxidation during Medium Chain versus Long Chain Triglyceride Feeding in Healthy Women.” International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity 24, no. 9 (September 2000): 1158–66. https://doi.org/10.1038/sj.ijo.0801350.
10.  Crozier, G., B. Bois-Joyeux, M. Chanez, J. Girard, and J. Peret. “Metabolic Effects Induced by Long-Term Feeding of Medium-Chain Triglycerides in the Rat.” Metabolism: Clinical and Experimental 36, no. 8 (August 1987): 807–14. https://doi.org/10.1016/0026-0495(87)90122-3.
11. Tsuji, H., M. Kasai, H. Takeuchi, M. Nakamura, M. Okazaki, and K. Kondo. “Dietary Medium-Chain Triacylglycerols Suppress Accumulation of Body Fat in a Double-Blind, Controlled Trial in Healthy Men and Women.” The Journal of Nutrition 131, no. 11 (November 2001): 2853–59. https://doi.org/10.1093/jn/131.11.2853
12. “Influence of Human Obesity on the Metabolic Fate of Dietary Long- and Medium-Chain Triacylglycerols | The American Journal of Clinical Nutrition | Oxford Academic.” Accessed August 12, 2021. https://academic.oup.com/ajcn/article/67/4/595/4666004.
13. Nosaka, Naohisa, Yoshie Suzuki, Akira Nagatoishi, Michio Kasai, Jian Wu, and Motoko Taguchi. “Effect of Ingestion of Medium-Chain Triacylglycerols on Moderate- and High-Intensity Exercise in Recreational Athletes.” Journal of Nutritional Science and Vitaminology 55, no. 2 (April 2009): 120–25. https://doi.org/10.3177/jnsv.55.120.
14. Papamandjaris, A. A., M. D. White, and P. J. Jones. “Components of Total Energy Expenditure in Healthy Young Women Are Not Affected after 14 Days of Feeding with Medium-versus Long-Chain Triglycerides.” Obesity Research 7, no. 3 (May 1999): 273–80. https://doi.org/10.1002/j.1550-8528.1999.tb00406.x.
15. Shilling, Michael, Laurie Matt, Evelyn Rubin, Mark Paul Visitacion, Nairmeen A. Haller, Scott F. Grey, and Christopher J. Woolverton. “Antimicrobial Effects of Virgin Coconut Oil and Its Medium-Chain Fatty Acids on Clostridium Difficile.” Journal of Medicinal Food 16, no. 12 (December 2013): 1079–85. https://doi.org/10.1089/jmf.2012.0303.
16. Ogbolu, D. O., A. A. Oni, O. A. Daini, and A. P. Oloko. “In Vitro Antimicrobial Properties of Coconut Oil on Candida Species in Ibadan, Nigeria.” Journal of Medicinal Food 10, no. 2 (June 2007): 384–87. https://doi.org/10.1089/jmf.2006.1209.
17. Khoramnia, Anahita, Afshin Ebrahimpour, Raheleh Ghanbari, Zahra Ajdari, and Oi-Ming Lai. “Improvement of Medium Chain Fatty Acid Content and Antimicrobial Activity of Coconut Oil via Solid-State Fermentation Using a Malaysian Geotrichum Candidum.” BioMed Research International 2013 (2013): 954542. https://doi.org/10.1155/2013/954542.
18. “Value of VLCD Supplementation with Medium Chain Triglycerides | International Journal of Obesity.” Accessed August 12, 2021. https://www.nature.com/articles/0801682.
19. Han, Jian Rong, Bin Deng, Jing Sun, Chao Gang Chen, Barbara E. Corkey, James L. Kirkland, Jing Ma, and Wen Guo. “Effects of Dietary Medium-Chain Triglyceride on Weight Loss and Insulin Sensitivity in a Group of Moderately Overweight Free-Living Type 2 Diabetic Chinese Subjects.” Metabolism: Clinical and Experimental 56, no. 7 (July 2007): 985–91. https://doi.org/10.1016/j.metabol.2007.03.005.
20. Rebello, Candida J., Jeffrey N. Keller, Ann G. Liu, William D. Johnson, and Frank L. Greenway. “Pilot Feasibility and Safety Study Examining the Effect of Medium Chain Triglyceride Supplementation in Subjects with Mild Cognitive Impairment: A Randomized Controlled Trial.” BBA Clinical 3 (June 2015): 123–25. https://doi.org/10.1016/j.bbacli.2015.01.001.
21. Cunnane, Stephen C., Alexandre Courchesne-Loyer, Camille Vandenberghe, Valérie St-Pierre, Mélanie Fortier, Marie Hennebelle, Etienne Croteau, Christian Bocti, Tamas Fulop, and Christian-Alexandre Castellano. “Can Ketones Help Rescue Brain Fuel Supply in Later Life? Implications for Cognitive Health during Aging and the Treatment of Alzheimer’s Disease.” Frontiers in Molecular Neuroscience 9 (2016): 53. https://doi.org/10.3389/fnmol.2016.00053.
22. Henderson, Samuel T., Janet L. Vogel, Linda J. Barr, Fiona Garvin, Julie J. Jones, and Lauren C. Costantini. “Study of the Ketogenic Agent AC-1202 in Mild to Moderate Alzheimer’s Disease: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial.” Nutrition & Metabolism 6 (August 10, 2009): 31. https://doi.org/10.1186/1743-7075-6-31.
23. St-Onge, Marie-Pierre, Benoît Lamarche, Jean-François Mauger, and Peter J. H. Jones. “Consumption of a Functional Oil Rich in Phytosterols and Medium-Chain Triglyceride Oil Improves Plasma Lipid Profiles in Men.” The Journal of Nutrition 133, no. 6 (June 2003): 1815–20. https://doi.org/10.1093/jn/133.6.1815.