The pursuit of effective weight loss solutions has led to interest in various dietary supplements, including MCT (medium-chain triglyceride) oil. MCT oil, derived primarily from coconut or palm kernel oil, has gained popularity due to its unique metabolic properties. This article explores the research surrounding MCT oil, particularly focusing on its potential role in weight loss and related health benefits.
What is MCT Oil?
MCT oil is a dietary supplement distilled from coconut oil. It is also made from the tropical fruit. MCT powder is manufactured with MCT oil, dairy proteins, carbohydrates, fillers and sweeteners. The acronym "MCT" stands for medium-chain triglycerides, which are dietary fats with a chain length of 6 to 12 carbon molecules. MCT oil is more popular since it is less processed and a more concentrated source of MCTs. These fats are metabolized differently compared to long-chain triglycerides (LCTs), which have more than 12 carbon molecules.
Potential Health Benefits of MCT Oil
MCT oil has been associated with several potential health benefits, including weight loss, quick energy boost, and improved athletic performance.
Weight Loss
MCT oil may aid in weight loss through various mechanisms. Some researchers found that MCT oil may promote the release of hormones that signal your belly is at capacity, which can reduce appetite. A 2014 review of older research suggests that MCT oil could promote the release of two hormones that help people feel full when eating: peptide YY and leptin. The study connected the usage of MCT oil with lower overall food intake. Another study suggested that MCT oil could promote a small amount of weight loss, though it noted more research is needed to gauge its potential.
However, a 2017 study found that people taking 2 tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch than those taking coconut oil. The reason for this potential effect isn’t clear. Some people believe that MCT oil can help you feel fuller or reduce your appetite, which could lead to eating less. However, studies show little evidence that taking MCTs reduces appetite. Future studies may help to reveal the relationship between MCT and calorie reduction.
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Quick Energy Boost
As an easily digested form of fat, MCT oil can provide a quick burst of energy after being consumed. The properties of MCT oil allow it to bypass some of your body’s normal absorption process. As MCTs are smaller, they’re transported directly to your liver through your circulatory system. While in your liver, they’re converted into usable energy. Metabolism is a very complex process and is not that straightforward.
Improved Athletic Performance
MCT oil is a proven performance enhancer … or at least it is for mice. Researchers found that mice on a diet heavy in MCT outperformed their counterparts eating regular mouse chow. The study involved mice running on a treadmill in average and high temperatures. The mouse-based study noted that its findings were consistent with research that gave frail elderly adults MCT and other supplements. People in the three-month trial showed increased grip strength, walking speed and other fitness measurables.
Managing Medical Conditions
MCT oil and a ketogenic diet may help manage conditions such as cancer and insulin resistance in type 2 diabetes. Researchers found that fasting increases ketone production and that this may reduce the frequency of epileptic seizures.
Since the body may convert MCTs into ketones, they may be beneficial in managing epilepsy. If you’re considering a ketogenic diet or MCT oil to help manage your epilepsy, be sure to talk with your doctor first.
According to 2018 research, in the absence of glucose, ketones may help fuel the brain, allowing brain cells to survive better with Alzheimer’s. Researchers found that prioritizing MCTs as the source of fat in a ketogenic diet may allow people to eat more carbs than a standard ketogenic diet while still effectively producing ketones.
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MCTs and LCTs: A Comparative Overview
MCTs and LCTs are digested a bit differently. As MCTs are smaller, they’re transported directly to your liver through your circulatory system. While in your liver, they’re converted into usable energy. The digestion of LCTs requires an additional step through your lymphatic system, as they’re so big. If these triglycerides aren’t used quickly as energy, they’ll be stored as fat. MCTs don’t seem to have the same storage effect. MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts, and avocados.
Scientific Studies on MCTs and Weight Loss
Several studies have investigated the effects of MCTs on weight loss and body composition. A systematic review and meta-analysis of randomized controlled trials comparing the effects of MCTs to long-chain triglycerides (LCTs) on weight loss and body composition in adults found that compared with LCTs, MCTs decreased body weight, waist circumference, hip circumference, total body fat, total subcutaneous fat, and visceral fat.
Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles. Clinical studies have shown that consumption of medium-chain triacylglycerols (MCTs) leads to greater energy expenditure than does consumption of long-chain triacylglycerols.
One study found that MCT oil consumption resulted in lower endpoint body weight than did olive oil. There was a trend toward greater loss of fat mass and trunk fat mass with MCT consumption than with olive oil. Consumption of MCT oil as part of a weight-loss plan improves weight loss compared with olive oil and can thus be successfully included in a weight-loss diet.
MCT Wellness: A Closer Look
MCT Wellness is a plant-based dietary supplement from manufacturer Gundry MD. The company behind MCT Wellness, Gundry MD, was founded by former cardiac surgeon Dr. Stephen Gundry in 2015 after he came to the conclusion that many health conditions may result from inadequate nutrition. MCT stands for medium-chain triglycerides, a form of saturated fatty acid.
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The supplement's MCT Prebiotic Blend includes C8 MCT oil (derived from coconuts) and acacia gum. Unfortunately, due to the nature of proprietary blends, it’s impossible to know precisely how much MCT oil is in the 5,500mg blend, similar to the proprietary blend used in Naomi’s MCT products. Acacia gum, the other component of MCT Wellness’ blend, is a prebiotic fiber that may help lower cholesterol levels while increasing satiety and lowering peak blood glucose response, helping to prevent and manage type 2 diabetes and unwanted excess weight. MCT Wellness may be effective for some people, but the ingredient amounts (even obscured) aren’t equivalent to those in studies where benefits were seen.
Additionally, the supplement’s MitoHeal (Redcurrant and Blackcurrant Extract) and CogniGrape (one ingredient in MCT Wellness’ Grape Polyphenol Complex) suffer from the same underdosing issue. Red grape extract is rich in resveratrol, which mimics the effects of calorie restriction and can decrease lipid content in the liver. MCT oil powders appear to be considered more convenient by reviewers due to the messy nature of liquid oils, especially for those who travel often.
The best way to save money on MCT Wellness is to utilize Gundry MD’s membership or subscription options, but this still will likely cost you more than alternatives that offer more MCT, like Garden of Life’s Dr. The only downside to the flavors offered by Gundry MD (Watermelon Lemonade and Raspberry Medley) is that they wouldn’t mix well with other beverages, like coffee or tea.
Potential Drawbacks and Side Effects
Despite the potential benefits, MCT oil consumption may have some drawbacks.
Heart Health Risks
MCTs are saturated fats. Research indicates that MCT slightly increases triglycerides, and coconut oil is associated with increased LDL (bad cholesterol). Consuming MCTs and coconut oil may promote a healthier blood lipid profile than animal-sourced fats. It may be too soon to say whether MCTs are a negative or positive choice for heart health. However, if you want to include heart-healthy fat in your diet, other plant oils such as olive oil have stronger evidence for their benefits.
Appetite Stimulation
While some people believe that MCTs can help you feel fuller longer, they may also stimulate the release of hunger hormones in some people. A 2017 study involving people with anorexia found that MCTs increased the release of two hormones that stimulate appetite: ghrelin and neuropeptide Y.
Other Side Effects
High doses of MCT oil may increase the fat in your liver in the long term. High doses of MCT oil are not recommended. Consuming too much MCT oil can lead to digestive side effects for some people. These include abdominal cramping, diarrhea, and bloating. People with heart disease or liver disease who are considering using MCT oil should first discuss it with a healthcare professional, as MCT oil could potentially worsen both conditions.
Incorporating MCT Oil into Your Diet
MCT oils have the same consistency as other oils and can be mixed into dressings, soups or broths or just drizzled over vegetables. MCT powders work better with protein shakes or smoothies. MCT oil is an option for those, too. You can add MCT oil to many foods and drinks. Most commonly, you’ll find it in: Smoothies, Salad dressing, Coffee.
The amount you should take depends on how well you tolerate it and what benefit you’re trying to get. The most you should have in a day is around four to seven tablespoons. Ideally, you should spread those tablespoons out throughout the day. High-quality human studies are needed before stronger conclusions can be drawn.
Natural Sources of MCTs
MCTs can be found in:
- Butter.
- Cheese.
- Coconut meat and oil.
- Cow’s milk.
- Goat’s milk.
- Palm kernel oil.
- Yogurt.
- MCTs are even present in breast milk.