Medium Chain Triglycerides, MCTs, are saturated fatty acids found in coconut or palm oil and sold in supplement form as MCT oil. Aside from its culinary use, Coconut oil has a long historical use for skin and hair care¹, but it is MCT oil from coconuts that is gaining popularity with research suggesting MCT oil’s benefits include increased energy and a reduction in appetite to help those on ketogenic diets or wishing to lose some weight.

What is MCT oil?

MCT oil contains saturated fatty acids with 6 to 12 carbon atoms found in coconuts. Whilst fats generally have a reputation of being unhealthy, not all fats are bad for you. Healthier fats are typically monounsaturated, found in olive oil, or polyunsaturated such as EPA and DHA found in fish oils which reduce inflammation in the body. The less healthy fats are saturated and trans-fats. Trans fats are the worst type of fat and have been shown to increase the risk of cardiovascular disease.

Our body uses fats, carbohydrates and protein as sources of fuel. Protein and carbohydrates contain four calories per gram whereas fats contain nine calories a gram making them a more useful source of energy.

Though MCT oil is a saturated fatty acid, it is different from other fat sources. Most fats we consume from our diet are Long Chain Triglycerides or LCTs. These LCTs are not the easiest to digest as they contain between 13 to 21 carbon atoms unlike Medium Chain Triglycerides, MCTs, which are composed of 6-12 carbon atoms. Because MCTs are smaller molecules, they are easily absorbed by the liver and converted in energy faster to provide fuel for the body.²

MCT oil vs Coconut oil: What is the difference?

MCT oil contains 100 MCT’s made by refining raw coconut oil to remove other fats leaving only 100% pure MCT’s. MCT oils contain between 50-80% caprylic acid (C8), and 20-50% caproic acid (C6).

Coconut oil is made from the meat of the coconuts. It contains roughly 54% MCTs but it also contains long chain triglycerides (LCTs) and other unsaturated fats. Coconut oil contains 42% lauric acid, 7% caprylic acid, and 5% capric acid. Since lauric acid acts like an LCT, coconut oil is not considered a medium chain triglycerides oil. It needs to be processed in order to remove LCT’s.

Benefits of MCT oil

According to research, there are some very important benefits of taking MCT oil daily which include:

Energy production and brain health

MCT oil helps to enhance energy levels in the body. It helps to provide an immediate source of energy and is converted into ketones by the liver which are preferentially used to boost energy levels. Ketones are produced when one’s body burns fats for energy rather than sugar which produced highly damaging molecules.

These ketones also provide a valuable source of energy for the brain and so improve focus and concentration. By providing the brain with an alternative source of energy, MCTs also offer neuroprotective benefits unlike sugar or glucose.³

MCT oil may promote weight loss

This is the most popular reason why people use MCT oil. MCT oil may help to enhance one’s weight loss goals in two ways; they have been shown to promote calorie burning, known as thermogenesis, and they also help feel satisfied after a meal, so you do not overeat.⁴

Participants in one study by Hill et al⁵ were fed a lipid rich diet which was 150% above their daily requirement with 40% rich in MCTs or LCTs. The MCT group had increased energy expenditure rather than the LCT group and furthermore the MCT group burned more calories if they were following a diet. This is one of the biggest problems with losing weight since most people on a calorie- restricted diet lose a few pounds in the first few days and then the body does not shed weight due to a self-protecting mechanism.

MCT oil and athletic performance

MCTs may help improve athletic performance by enabling endurance. They may do this by reducing lactic acid, also known as lactate, which is the indirect marker of fatigue in muscles though not the only one.

A study carried out in 2009 found that athletes who took one and half teaspoons of MCT oil before a workout lowered their rates of perceived exhaustion during their workout meaning they could exercise harder and for longer.⁶

MCTs may help gut health

MCT oil displays broad spectrum antimicrobial properties meaning that they can help to control bacterial overgrowth as experienced in those with SIBO. They also display antifungal properties helping to prevent yeast overgrowth in the gut such as candidiasis. MCT’s should be used as part of a treatment plan for these concerns.⁷

MCT oil and heart health

Medium chain triglycerides oil is not just good for the brain and gut. It is one of many foods that are good for the heart. Though it’s a saturated fat, MCT oil has been shown to improve serum lipid profiles meaning that it lowers LDL cholesterol (bad cholesterol) and improves HDL cholesterol (good cholesterol).⁸

These are just some of the benefits of MCT oil which may be of benefit to a vast range of individuals. But are there side effects?

MCT oil dose and side effects

There are no risks associated with the consumption of MCT oil. Since MCT oil is a saturated fat, you should take the recommended amount otherwise long periods of intake may cause weight gain. MCT oil is best avoided during pregnancy and whilst breastfeeding. It should be used with caution in diabetics and for those with liver cirrhosis. There are no known interactions with medications.

The most common dose for pure MCT oil is between one and two teaspoons a day which provides the multitude of benefits listed. You can add MCT oil in coffee, tea or any hot beverage without sugar, and into smoothies. MCT oil can be used by children eight years and older.

Which MCT oil?

There are many MCT oil supplements on the market so choosing one can be difficult. I would recommend Viridian MCT Oil to be introduced as part of your daily diet.

Viridian Organic MCT Oil is 100% MCT oil containing high levels of C8 (caprylic acid) as well as C6, C10, and C12 medium chain triglycerides for their multiple benefits. It is derived and refined from coconut oil NOT palm oil. This organic oil is beneficial for almost everyone and is easy to incorporate into our diet.

 

References:

1. Shankar P, Ahuja S, & Tracchio A. Coconut oil: a review. Agro Food Ind Hi Tech. 2013; 24, 62-64
2. Marten B, Pfeuffer M, & Schrezenmeir J. Medium-chain triglycerides. International Dairy Journal. 2006; 16 (11) 1374-1382
3. Shcherbokova K, Schwarz A, Apryatin S, Karpenko M, & Trofimov A. Supplementation of Regular Diet With Medium-Chain Triglycerides for Procogitive Effects: A Narrative Review. Frontiers in Nutrition. 2022; 9, online. doi: 10.3389/fnut.2022.934497

4. Mayer T, Sampson A, Gloslawska M, Pangua-Irigaray, Shafat A, & Clegg Food  Intake and Satiety Response after Medium-Chain Triglycerides Ingested as Solid or Liquid. Nutrients. 2019; 11 (7) 1638
5. Hill JO, Peters JC, Yang D, Sharp T, Kaler M, Abumrad NN, & Greene HL. Thermogenesis in humans during overfeeding with medium-chain triglycerides. Metabolism. 1989; 38 (7) 641-648
6. Nosaka N, Suzuki Y, Nagatoishi A, Kasai M, Wu J, Taguchi M. Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes. J Nutr Sci Vitaminol. 2009;55(2):120-5.
7. Shilling M, Matt L, Rubin E, Visitacion MP, Haller NA, Grey SF, Woolverton CJ. Antimicrobial effects of virgin coconut oil and its medium-chain fatty acids on Clostridium difficile. J Med Food. 2013;16(12):1079-85.
8. Nagao K, Yanagita T. Medium-chain fatty acids: Functional lipids for the prevention and treatment of the metabolic syndrome. Pharmacological Research. 2010;61(3):208-21

 

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