Medium-chain triglyceride (MCT) oil has gained popularity as a supplement, particularly among those following a ketogenic diet. Sourced from coconut or palm kernel oil, MCT oil offers potential benefits ranging from weight management to cognitive support. This article explores the science-backed benefits of MCT oil, its uses as a keto creamer, and potential drawbacks to consider.
What is MCT Oil?
MCT oil is a processed product derived from coconut or palm kernel oil. It contains medium-length chains of fats called triglycerides. These MCTs are also naturally present in dairy products. The four main types of medium-chain fatty acids are:
- Caproic acid
- Caprylic acid
- Capric acid
- Lauric acid
MCT oil is primarily composed of caprylic and capric acid. Due to their shorter length, the body can digest medium-length chain fatty acids more rapidly than the longer-chain fatty acids found in many other foods.
Potential Benefits of MCT Oil
Here are several science-backed benefits of adding MCT oil to your diet:
May Promote Weight Loss and Reduce Calorie Intake
MCT oil contains approximately 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods like olive oil, nuts, and avocados. A 2020 analysis of 17 studies indicated an association between MCT consumption and lower calorie intake. Individuals consuming MCTs had a moderately lower calorie intake compared to those consuming LCTs.
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Some older research suggests that MCT oil could stimulate the release of peptide YY and leptin, two hormones that promote feelings of fullness. However, the 2020 analysis did not find a definitive link between MCTs and appetite-related hormones. A 2017 study found that individuals who consumed 2 tablespoons of MCT oil as part of their breakfast ate less food at lunch compared to those who consumed coconut oil.
A 2015 review of 13 randomized controlled trials found that MCTs supported modest weight loss, fat loss, and reduced body size. However, the authors noted that the quality of many of the studies was questionable, and industry funding may have influenced the results. Another 2015 review of 11 trials reached similar conclusions regarding study quality.
Source of Quick Energy
The body absorbs MCTs more rapidly than long-chain triglycerides (LCTs) because MCTs have shorter fatty acid chains. Due to their shorter chain length, MCTs travel more quickly from the gut to the liver and do not require bile to break down like longer-chain fats.
The liver breaks down fats for fuel or stores them as body fat. Since MCTs easily enter the bloodstream without breaking down, they can be used as an immediate energy source. When following a ketogenic diet, the liver may also convert MCTs into ketones. These ketones can pass through the blood-brain barrier, providing an alternative energy source for brain cells.
May Support Ketosis
Your body can convert MCTs into ketones, which provide a fat-based energy source when carbohydrate intake is low. If you’re following a ketogenic diet, taking MCT oil may help you stay in the fat-burning state known as ketosis. Ketogenic diets are very low in carbs and high in fat. While some studies suggest this diet can aid weight loss, the long-term effects of following a ketogenic diet are not fully understood, and individual responses may vary.
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Exercise Performance
Researchers have explored whether MCT oil could help burn fat instead of carbs during exercise. One older 2009 study found that athletes who took 6 grams (about 1.5 teaspoons) of MCTs with food before cycling used more fat than carbs for energy, compared to those taking LCTs, although the difference was not statistically significant. However, most studies have not shown significant changes in the body’s use of fat after taking MCTs.
Study results are also mixed as to whether MCT oil can help you exercise better. A 2011 animal study suggested that an MCT-rich diet may not impair exercise performance, unlike an LCT-rich diet, which may worsen it. However, a 2022 review of 13 human studies found that MCT offered minimal or no benefits for exercise. MCT supplementation had no significant effects on energy use in the body or other markers of exercise performance.
Potential Benefits for Certain Neurological Conditions
Some studies suggest MCT oil and a ketogenic diet may help manage conditions such as cancer and insulin resistance in type 2 diabetes.
Epilepsy: The ketogenic diet was initially introduced as a way to manage epilepsy, a neurological condition that causes epileptic seizures. 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.
While few human studies examine MCTs and epilepsy, test-tube and animal studies suggest promising results, according to a 2021 review of research. One small 2022 study included adults with epilepsy who did not respond well to medication. On average, the participants had 42% fewer seizures when supplementing with MCT oil for 3 months. However, the authors caution that more studies are needed. A 2013 test tube study suggests that the MCT oil may have more potent effects on seizure control than a widespread anti-epileptic drug. Another older 2015 study in rats found that the same MCT blocked receptors in the brain that cause seizures, though more human studies are needed.
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Alzheimer’s Disease: Alzheimer’s disease impairs your brain’s ability to use glucose, a form of energy. A ketogenic diet may offer an alternative energy source in the form of ketones. 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. Eating more carbs can make the diet easier to follow over time.
One 2020 study found that taking MCTs for 30 days improved cognition in people with Alzheimer’s disease with a specific gene type, specifically APOE ɛ4-negative. In another 2018 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. Other researchers have proposed that 20 to 70 grams of supplemental MCTs that include caprylic and capric acid could modestly improve the symptoms of mild to moderate Alzheimer’s. A 2019 meta-analysis of 12 studies indicated that MCTs may promote improved cognition in Alzheimer’s disease, but stronger evidence is needed.
Autism: Limited evidence suggests that MCT oil may help children manage autistic characteristics. One preliminary 2018 study found that a ketogenic and gluten-free diet with MCTs substantially lowered behaviors associated with autism in 6 of the 15 children involved in the study. Other small studies discussed in a 2017 review of research have suggested some potential for ketogenic diets with or without MCTs to lower autistic behaviors. However, more research is needed. It’s currently not known if this type of diet is safe or has any therapeutic benefits for autistic children.
Antimicrobial and Antifungal Effects
MCTs may have antimicrobial and antifungal effects. Some researchers suggest it may have specific anti-inflammatory effects, which could contribute to this outcome, but more studies are needed. According to a 2019 study, formula and breast milk supplementation with MCT oil significantly reduced the growth of Candida albicans in the digestive tracts of premature infants. This common yeast can cause thrush and various skin infections. A 2013 test-tube study also showed that coconut oil reduced the growth of Clostridium difficile, a disease-causing bacterium.
Coconut oil’s ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acid in MCTs. In a 2019 test-tube study, virgin coconut oil slowed the growth of Staphylococcus aureus and helped immune cells destroy the bacteria. Staphylococcus aureus causes skin infections and other potentially serious conditions.
May Improve Blood Sugar Control
One small 2007 study followed 40 people with diabetes. Those who consumed MCT oil daily saw reductions in body weight, waist circumference, and insulin resistance compared to participants who consumed corn oil containing LCTs. Newer studies on MCTs and blood sugar have shown mixed results.
A 2022 review of 18 studies examined the effects of coconut oil, which is high in MCTs. Eating a meal containing coconut oil may promote a slight improvement in after-meal blood sugar regulation. However, the review’s authors found long-term use of coconut oil had the opposite effect. It may increase insulin resistance, which means your body can’t manage blood sugar as it should. A 2021 randomized controlled trial followed people with metabolic syndrome after 4 weeks of daily coconut oil consumption. Participants had significantly lower fasting blood sugar and triglycerides and higher “good” HDL cholesterol. However, they also had higher “bad” LDL and total cholesterol.
MCT Oil as a Keto Creamer
One popular way to incorporate MCT oil into your diet is by using it as a keto creamer. This involves adding MCT oil to coffee or other beverages to increase fat intake, promote ketosis, and provide a sustained energy boost.
Why Use Liquid MCT Oil Creamer?
Liquid MCT oil creamer offers several benefits:
- Unique MCTs: MCTs (medium-chain triglycerides) are unique fats that are quickly absorbed and utilized by the body.
- Quality Fats: MCT oil is full of healthy fats that serve as brain fuel, supporting optimal brain function.
- No Fillers or Additives: High-quality MCT creamers, like Natural Force Creamy MCT Oil, are made from organic, non-GMO, expeller-pressed virgin coconut oil without unnecessary additives.
- Convenience: Unlike regular MCT oil, creamy MCT oil has undergone an emulsification process that allows it to mix easily with other water-soluble liquids like coffee or tea, eliminating the need for a blender.
- Versatility: Creamy MCT oil can be added to warm or iced coffee, cold brew, almond milk lattes, and even sparkling water for a boost of healthy fats and flavor.
MCT Creamer Recipes
Here are a few recipes for using creamy MCT oil:
- Iced Coffee: Combine cold brew coffee, 2 tbsp Creamy MCT Oil, 2 tbsp heavy cream, 2 tbsp Torani Sugar-Free Vanilla Syrup, and ice.
- Cold Brew Almond Milk Latte: Combine 4oz of cold brew concentrate and 4oz unsweetened almond milk in your favorite cup. Add 1 tbsp of Creamy MCT Oil. Stir.
- Coconut Orange La Croix: Add some coconut flavor to an orange La Croix with Creamy MCT Oil.
Potential Drawbacks of MCT Oil
While MCT oil offers numerous potential benefits, it also has some potential drawbacks to consider:
May Increase Risk Factors for Heart Disease
MCTs are saturated fats, and research indicates that they may slightly increase triglycerides and LDL (bad cholesterol). A 2020 analysis of 12 studies found that coconut oil, which is high in MCTs, may increase LDL cholesterol compared with liquid (non-tropical) plant oils. High blood triglycerides are associated with heart, stroke, and liver conditions.
However, consuming MCTs and coconut oil may promote a healthier blood lipid profile than animal-sourced fats. Plus, MCT oil may support weight and fat loss, which may, in turn, help reduce the risk of heart disease. If you want to include heart-healthy fat in your diet, other plant oils such as olive oil have stronger evidence for their benefits.
May Stimulate the Release of Hunger Hormones
While some 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 ghrelin and neuropeptide Y, two hormones that stimulate appetite. People who took more than 6 grams of MCTs daily produced more of these hormones than those who took less than 1 gram daily.
High Doses Could Lead to Fat Buildup in the Liver and Other Side Effects
High doses of MCT oil may increase the fat in your liver in the long term. One older 2017 12-week study in mice found that a diet in which 50% of the fats were MCTs increased liver fat.
Researchers have suggested a safe upper limit of 4 to 7 tablespoons (60-100 mL) daily. Even in lower amounts, consuming too much MCT oil can lead to digestive side effects for some people. These include abdominal cramping, diarrhea, and bloating. Some people may need to start with smaller amounts and slowly increase their MCT intake over time to reduce side effects.
MCTs are saturated fats, and they are high in calories. The American Heart Association recommends getting 5% to 6% of your calories from saturated fat to protect heart health. In a 2000-calorie diet, that’s about 13 grams of saturated fat daily. In most cases, you should consume MCT oil as part of your total fat intake, not as an additional amount.
Precautions
It’s important to remember that MCTs are not a replacement for prescription medications or medical treatments. It’s best to talk with a doctor before taking any new supplements, as they can have side effects and potentially interact with certain medications you may be taking.
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.