MCT oil has garnered attention for its potential health benefits, including weight loss, improved cognitive function, and support for various medical conditions. While research is ongoing and results are mixed, MCT oil shows promise as a dietary supplement. It is important to note that the Food and Drug Administration (FDA) does not regulate dietary supplements as strictly as prescription medications, so it's crucial to choose products that have been independently tested and certified by organizations like the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab.
What is MCT Oil?
MCT oil is derived from coconuts or palm kernels through extraction techniques that separate medium-chain triglycerides (MCTs) from other fats. Triglycerides, the fats found in foods, consist of carbon chains of varying lengths. Long-chain triglycerides (LCTs) are the most common, while MCTs, with their shorter carbon chains, are primarily found in coconuts and palm kernels. Unlike LCTs, MCTs are water-soluble, allowing for quicker absorption in the body.
MCT Oil vs. Coconut Oil
While both MCT oil and coconut oil contain medium-chain triglycerides, MCT oil consists entirely of MCTs, offering a more concentrated source. This difference in composition may lead to distinct effects on the body.
Potential Benefits of MCT Oil
MCT oil is often touted for its various potential health benefits, though scientific evidence supporting these claims varies.
Weight Loss
One of the most popular uses of MCT oil is as a weight loss supplement. Several studies suggest that MCTs may contribute to modest weight loss through increased energy expenditure and fat oxidation.
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A systematic review and meta-analysis of randomized controlled trials found that replacing LCTs with MCTs in the diet could lead to slight reductions in body weight, waist circumference, hip circumference, total body fat, subcutaneous fat, and visceral fat. The study, which analyzed thirteen trials with a total of 749 participants, also noted that no differences were observed in blood lipid levels.
Another study involving overweight men and women on a weight-loss program found that consuming MCT oil resulted in lower endpoint body weight compared to olive oil. Participants in the MCT oil group also experienced a trend toward greater loss of fat mass and trunk fat mass.
Additionally, some studies suggest that MCT oil may increase levels of ghrelin, a hormone that stimulates appetite. However, it is important to note that MCT oil is a fat source and contains more calories than protein and carbohydrates.
Despite promising findings, a 2015 review of 13 studies on MCT oil and weight loss reported mixed results on effectiveness. Many studies have been conducted on animals rather than humans, and more research is needed to fully understand the impact of MCT oil on weight management.
Enhanced Athletic Performance
Some athletes use MCT oil to improve their athletic performance, particularly endurance. However, a systematic review concluded that MCT oil does not significantly improve exercise performance or endurance. While some studies suggest that MCT oil may increase the amount of energy muscles use, others show little impact on workout performance.
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Neurological Conditions
MCT oil has shown potential in treating neurodegenerative diseases, including epilepsy and Alzheimer's disease.
Epilepsy
MCT oil may help manage epilepsy by providing an alternative energy source for the brain in the form of ketones, which are thought to reduce seizures. A review of the use of MCT oil for epilepsy in both humans and animals supports this idea. Moreover, the MCT ketogenic diet may be easier for children to stick to if they have trouble with the high amounts of fat.
Alzheimer's Disease
Some studies suggest that MCT oil may improve cognition and other symptoms in older adults with probable Alzheimer's disease. Researchers believe that ketones, produced by MCT oil, can serve as an alternative energy source for the brain, potentially improving cognitive function in individuals with Alzheimer's disease. In one study, people with mild to moderate Alzheimer’s disease saw increased ketone use in their brains when they took 30 grams of MCT supplements daily. Their brains used ketones at a similar rate to healthy young adults taking MCTs.
However, further research is needed to confirm these findings and determine the optimal dosage and long-term effects of MCT oil for Alzheimer's disease.
Type 2 Diabetes
Some researchers believe that MCT oil may be used to treat type 2 diabetes due to its ability to increase ketone production. This alternative energy source may stabilize blood sugar levels and reduce the prevalence of type 2 diabetes. One study involved healthy adults substituting part of their normal fat intake with MCTs.
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However, there are few studies on the use of MCT oil for type 2 diabetes, and more research is needed to determine its effectiveness.
Fat Digestion and Absorption
MCT oil can be used to treat conditions that interfere with fat digestion and absorption. Its unique properties allow it to be absorbed more quickly and easily than long-chain triglycerides, making it beneficial for individuals with pancreatic insufficiency and other conditions that cause malabsorption.
Autism
While there are no studies showing that MCT oil can directly improve autism symptoms, one study involving a child with autism and epilepsy showed potential benefits from a ketogenic diet that included MCT oil. However, it is unclear whether the MCT oil or the gluten-free, casein-free diet also implemented in the study influenced the child's autistic behaviors. More research is needed to explore the potential role of MCT oil in managing autism symptoms.
Other Potential Benefits
MCT oil may offer additional health benefits, including:
- Antimicrobial and antifungal effects: MCTs, particularly caprylic, capric, and lauric acid, may possess antimicrobial and antifungal properties, potentially reducing the growth of certain bacteria and yeasts.
- Heart health: MCT oil may help reduce some risk factors for heart disease, such as high cholesterol levels. Some studies have shown that MCT oil can lower LDL (bad) cholesterol while increasing HDL (good) cholesterol.
- Increased satiety: MCT oil may promote feelings of fullness, which could lead to reduced calorie intake and support weight management.
Forms and Dosage of MCT Oil
MCT oil is available in various forms, including liquid oil, soft gels, and powders. Liquid MCT oil can be taken alone or mixed into drinks, yogurts, cottage cheese, salad dressings, and other dishes. MCT oil capsules provide a convenient and portable option, while MCT powder can be mixed into drinks.
There are no standardized dosage guidelines for MCT oil due to the lack of extensive human trials and the absence of FDA approval for specific uses. However, the University of Virginia School of Medicine recommends limiting intake to 4-7 tablespoons daily. It is essential to follow the dosage instructions on the supplement label and consult with a healthcare provider before using MCT oil.
Potential Risks and Side Effects
MCT oil is generally considered safe for most people when consumed in moderate amounts. However, it can cause side effects, primarily affecting the gastrointestinal tract.
Common side effects include:
- Diarrhea
- Stomach pain
- Gas
- Cramps
- Bloating
- Vomiting
To minimize the risk of side effects, it is recommended to start with a small dose (e.g., one teaspoon) and gradually increase intake as tolerated.
MCT oil may not be suitable for everyone, and certain health conditions may require extra precautions or avoidance. These include:
- Pregnancy: There is limited information on the safety of MCT oil during pregnancy, so it is best to avoid it.
- High triglycerides: MCT oil may increase triglyceride levels in the blood, so individuals with high triglycerides should use it with caution.
It is always advisable to talk with a healthcare provider before using MCT oil, especially if you have any underlying health conditions or are taking medications.
How to Incorporate MCT Oil into Your Diet
MCT oil can be easily incorporated into your diet in various ways:
- Add it to smoothies or protein shakes.
- Use it as a salad dressing ingredient.
- Drizzle it over roasted vegetables.
- Mix it into yogurt or cottage cheese.
- Add it to your morning coffee (Bulletproof coffee).
When cooking with MCT oil, avoid heating it above 300° Fahrenheit, as it has a low smoke point.
Storing MCT Oil
Proper storage is essential to prevent MCT oil from becoming rancid. Keep it in a cool, dry place, away from direct sunlight. A cupboard or cabinet is typically suitable. Avoid exposing MCT oil to heat or cold. Discard the oil if you notice changes in its appearance, taste, or smell. Follow the expiration and discard directions on the product packaging.
Natural Sources of MCTs
In addition to MCT oil supplements, medium-chain triglycerides are found naturally in several foods, including:
- Coconut oil
- Palm kernel oil
- Cow's milk
- Goat's milk
- Butter
- Cheese
- Yogurt