What is MCT oil?
Medium-chain triglyceride (MCT) oil is a supplement sourced from coconut or palm kernel oil, and is found naturally in some other foods, like dairy products.
Fats are classified dependent on the number of carbon atoms they contain:
- Short contain less than six carbon atoms
- Medium contain between six and 12 carbon atoms
- Long contain more than 12 carbon atoms
As its name suggests, MCT oil is made up of medium-chain triglycerides (fats); these are easier and potentially quicker to digest than the long-chain variety, which is why the oil may be effective at supporting energy levels. There are four main types of MCTs, but MCT oil will predominantly contain caprylic (C8) and capric acid (C10), with smaller amounts of caproic (C6) and lauric acid (C12).
The rise in MCT oil’s fame is partly down to its ability to convert into chemical substances called ketones; this makes MCT oil a useful addition to a ketogenic diet.
How is MCT oil made?
MCT supplements may be naturally derived, whereby the fat is separated or fractionated from the original food source. Sometimes the MCTs may be blended with long-chain triglycerides. It’s also possible to buy MCT oil that is 100% synthetically made.
The benefits of MCT oil include:
- May lower calorie intake
- May boost energy
- May promote fat burning
- May optimise body composition
- May support a ketogenic diet
- May be anti-microbial
- May support gut health
- May help blood sugar management
Discover our full range of health benefit guides, including the benefits of coconut oil, and learn all about bulletproof coffee.
8 potential health benefits of MCT oil
1. May lower calorie intake
One of the benefits of MCT oil is its ability to promote fullness and curb cravings. This helps reduce appetite and makes it easier to stay in a calorie deficit, potentially improving weight loss.
That said, some research suggests a contradictory effect, reporting MCT oil may actually stimulate hormones associated with hunger, such as grehlin and neuropeptide Y – exactly why this requires more research.
2. May boost energy
MCTs are absorbed differently to long-chain fats; they are absorbed intact from the small intestine – without the need for bile or pancreatic enzymes – and, as such, are used directly for energy. For this reason, they are a popular choice for sports people and athletes, and may even be used in infant formulations for premature babies.
3. May promote fat burning
Because MCT oil is metabolised differently, it helps promote fat-burning by increasing heat production (thermogenesis), fuelling the body more efficiently and keeping the body in ketosis – a state where the body burns fat for energy instead of carbs.
4. May optimise body composition
MCT oil is said to help reduce fat deposition and, in particular, abdominal belly fat. By doing so, it may improve waist to hip circumference, total body fat and subcutaneous and visceral fat. However, more research is needed to determine the amount necessary to achieve these benefits.
5. May support a ketogenic diet
A ketogenic diet is a very low-carb, high-fat diet with moderate amounts of protein. It is designed to induce a metabolic state called ketosis. Many of us associate a keto diet with weight loss, but therapeutically, it has a long history of use for drug-resistant epilepsy. MCT fats are more ketogenic than their long-chain equivalents, which in practice means a keto diet that includes them may allow more carbs and protein – likely to improve the diet’s palatability and compliance.
6. May be anti-microbial
MCT oil appears to inhibit the growth of some bacteria. The fatty acid known as lauric acid appears to be the most effective, although capric and caprylic acids were also seen to be inhibitory to a lesser extent.
7. May support gut health
MCTs are absorbed without the need for bile or pancreatic enzymes, making them a useful dietary inclusion for those with fat malabsorption. Thanks to their anti-microbial and anti-fungal properties, the inclusion of MCT oil in the diet may improve the composition of the gut microbiome. However, it should be noted that the majority of research in this area has been conducted using animal models or in vitro (using test tubes).
8. May help blood sugar management
MCT oil helps stabilise blood sugar and improves sensitivity to the blood sugar hormone insulin. Improved insulin sensitivity helps support metabolic health and manage blood glucose levels, making weight management more effective.
How to use MCT oil for weight loss
MCT oil has no taste or smell, so it can be mixed with a variety of foods and drinks, including salad dressings, smoothies and coffee, or taken off the spoon. It can also be used as a cooking oil, although temperatures should be kept below 150C. Alternatively, MCT oil can be taken as a supplement in either capsule or powder form.
If you have an underlying health condition such as poorly managed diabetes, speak with your GP – MCT oil taken in excess or for long periods may have side effects. There’s no recommended dosage or upper limit for MCT oil, although some researchers suggest a safe upper limit for adult intake may be 60-100ml daily (4-7 tablespoons). It is always advisable to start on a low dose of 1-2 tsp per day and gradually increase to assess your body’s tolerance.
Side effects of MCT oil
Excessive intake of MCT oil has been associated with gut disturbances, including cramping, bloating and diarrhoea. While some studies suggest MCT oils may be beneficial for certain liver conditions, there’s evidence suggesting that over time, high intakes may result in the build-up of fatty deposits.
Although saturated fats have been associated with the risk of heart disease, studies suggest that, when included in moderate amounts, MCTs do not adversely affect cardiovascular risk factors.
Overall, is MCT oil good for you?
MCT oil can be a useful source of energy, especially for those with fat malabsorption issues. For the weight conscious, MCT oil can be useful for fat loss, given it promotes ketosis, boosts metabolism and may help manage appetite. If fat loss is your primary goal, you may wish to consider a low-carb or ketogenic diet and include MCT oil to enhance the diet’s fat-burning potential and support your weight loss goals.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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