MCT oil, derived from medium-chain triglycerides, is a dietary supplement gaining popularity, particularly within the ketogenic diet community. It's touted for its potential benefits related to weight management, energy levels, and cognitive function. This article explores the science behind MCT oil powder, its benefits, how to use it, and potential drawbacks to consider.
What is MCT Oil and MCT Oil Powder?
MCT oil is a supplement made from a specific type of fat called medium-chain triglycerides (MCTs). These MCT molecules are smaller than the long-chain triglycerides (LCTs) found in most foods. This smaller size makes MCTs easier to digest and allows for quicker absorption into the bloodstream, where they can be converted into energy more rapidly. MCT oil is typically derived from coconut or palm kernel oil through a process called fractionation, which separates and concentrates the MCTs.
MCT powder is manufactured with MCT oil, dairy proteins, carbohydrates, fillers and sweeteners. MCT powder is a powdered form of oil-based medium-chain triglycerides (MCTs), created through spray drying or encapsulation, resulting in a fine powder. NEIVA MCT Powder retains the benefits of MCT oil, such as providing quick energy and supporting ketosis, but in a more convenient and versatile form.
How MCT Oil Works
MCT oil works on your body the same way the keto diet operates. It enhances fat metabolism and lipid oxidation, potentially reducing belly fat. MCTs are distinguished from other triacylglycerols by the number of their carbon chains, ranging from 6-12. (1) The length of these chains determines their effects.
Types of MCTs
Four main types of medium-chain fatty acids exist:
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- Caproic acid (C6): The shortest MCT molecule, present in small amounts in coconut oil.
- Caprylic acid (C8): Nearly four times more effective than pure coconut oil at raising ketone levels.
- Capric acid (C10): Effective in helping reach ketosis, though slightly slower in ketone production compared to C8.
- Lauric acid (C12): The longest MCT, comprising a significant portion of coconut oil, and possessing antimicrobial properties. The ketogenic effect (total ketone concentration) of C8 is three and six times higher than the effects of C10 and C12, respectively.
Potential Benefits of MCT Oil and Powder
People use MCT oil for a variety of reasons, including:
- Problems taking in fat or nutrients
- Weight loss
- Appetite control
- Extra energy for exercise
- Inflammation
While research is ongoing, here's a closer look at some potential benefits:
Weight Management
Some research suggests MCT oil may aid in weight management. MCT oil may promote the release of hormones that signal satiety, potentially reducing appetite and overall food intake. There is some evidence that MCT can raise the amount of energy your muscles use. You may store less fat and feel full longer if you replace LCT with MCT. If you aren’t as hungry, you may eat less. You might take in fewer calories if you use MCT oil instead of coconut oil.
Energy Boost
As an easily digested fat, MCT oil can provide a quick source of energy. The properties of MCT oil allow it to bypass some of your body’s normal absorption process. Your body absorbs MCT in your bloodstream quickly. This turns it into energy you can use.
Enhanced Ketone Production
MCTs are converted into ketones, an alternative energy source for the brain when carbohydrate intake is low. MCT helps you make more ketones than LCT. This may help you reach the fat-burning phase faster, but we don’t know. A related benefit of MCT oil and ketosis is that it can reduce the symptoms of keto flu by increasing your ketone levels.
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Improved Athletic Performance
MCT oil may enhance exercise performance by providing a quick and efficient energy source. Unlike long-chain fats, MCTs are rapidly absorbed and converted into ketones, which can fuel both endurance and high-intensity workouts with more efficient energy expenditure. This boosts stamina and delays fatigue, especially if your preferred exercise is aerobic activity. MCT oil may also help preserve glycogen stores in your muscles during exercise for those on low-carb diets.
Cognitive Function
Glucose is the brain’s primary fuel source, but ketones can replace glucose when its supply is inadequate. Research suggests MCT oil may improve memory, focus, and overall brain function, particularly in individuals with mild cognitive impairment or Alzheimer’s disease.
Antimicrobial and Antifungal Effects
MCTs, particularly lauric acid, possess antimicrobial properties that may help combat harmful bacteria, viruses, and fungi. MCT may also help soothe and treat skin infections. The lauric acid in MCT works as an antimicrobial agent, breaking down bacteria and virus walls to destroy them.
Blood Sugar Management
Studies suggest that MCTs are well-tolerated in individuals with type 2 diabetes and that MCTs may increase insulin sensitivity. If you have type 1 diabetes, fatty acids made by MCT may help you think better when you have very low blood sugar (hypoglycemia). It may trim body fat and improve insulin resistance for folks with type 2 diabetes, but we need more research to know for sure.
Digestive Problems
Your doctor may suggest you get more MCT if you have trouble digesting other kinds of fat, or if you struggle to get the nutrients you need. This can happen if you take some medications or you have:
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- Problems with your pancreas
- Had part of your stomach removed
- Small bowel resection
- Small bowel disease
- Short bowel syndrome
Seizures
Studies show that a high-fat ketogenic diet eases seizures. It can help some children with epilepsy who don’t react to drug treatment. A keto diet that uses MCT instead of LCT may be easier for kids to stick to if they have trouble with the high amounts of fat.
Autism
In one small study, adding MCT to a ketogenic gluten-free diet helped improve symptoms in children with autism. But more research needs to be done.
Neurological Disorders
Some research shows MCT oil may help ease problems with thinking, memory, or judgment. If you have Alzheimer’s disease, your brain may not use glucose well. Some experts think using ketones as an energy source instead may help your brain work better.
Heart Disease
A keto diet with MCT oil can help you lose extra weight, reducing your risk of heart disease. MCT oil in your diet can also help lower LDL (the “bad”) cholesterol while also increasing your HDL (the “good”) cholesterol.
How to Use MCT Oil and Powder
You can add MCT oil to many foods and drinks. Most commonly, you’ll find it in:
- Smoothies
- Salad dressing
- Coffee
Because MCT oil has a low burning point, it’s not a good idea to fry things with it.
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.
MCT Oil in Coffee: "Bulletproof Coffee"
Called bulletproof coffee, MCT oil boosts coffee's fat content. It can also give you more energy and help you feel full longer. Since it's high in fat and calories, start with one teaspoon of MCT oil and work your way up to one or two tablespoons.
Natural Sources of MCTs
You'll find MCTs naturally in certain foods, including:
- Coconut oil
- Palm kernel oil
- Butter
- Milk
- Yogurt
- Cheese
- Dark chocolate
- Nuts and seeds
- Goat milk
NEIVA MCT Powder Uses
NEIVA MCT Powder can be used as a versatile ingredient in dietary supplements. Often found in protein powders, meal replacements, and pre-workout supplements, powdered forms of MCT blend seamlessly with other ingredients. Particularly favoured by individuals adhering to ketogenic or low-carbohydrate diets, MCT supplements facilitate quick energy provision while supporting the maintenance of ketosis.
NEIVA MCT Powder can be added to sports supplements, meal replacement shakes, and ketogenic diet products to help increase their energy-boosting and fat-burning potential.
MCT Oil vs. MCT Powder
Although MCT oil and MCT powder both offer similar benefits, they differ in terms of texture, ease of incorporation, and can also differ in quality. MCT powder can be taken with you anywhere you go without having to deal with spills. MCT powders can be easier to digest than MCT oil.
Optimizing Ketogenic Effect of MCTs
Based on the available literature, four practical recommendations are made to optimize the ketogenic effect of MCTs and reduce unwanted side effects (primarily gastrointestinal discomfort and diarrhea).
- First, the starting dose should be either 5 g of octanoic acid [caprylic acid (C8); a component of MCTs] or 5 g of a combination of C8 and decanoic or capric acid (C10; another component of MCTs), and the dose should be progressively increased to 15-20 g of C8.
- Second, MCTs should be consumed after an overnight fast, without an accompanying meal if tolerable, or with a low-carbohydrate meal.
- Third, the addition of caffeine may slightly increase the ketogenic response.
- Start with a low dose (5 g or 6 mL) of C8 or C8 + C10. If there are no adverse effects such as diarrhea or other abdominal issues, then increase the dose up to 15-20 g of C8 (17-22 mL).
- To optimize the ketogenic effect of MCTs, consume C8 after an overnight fast, without an accompanying meal if tolerable or with a low-carbohydrate meal. After consuming C8, fast for several hours to maximize the time under mild ketosis.
Potential Drawbacks and Side Effects
It’s generally safe to use MCT oil moderately. But you should be careful when using it long-term. Some of the negatives include:
- High Calorie Content: It has a lot of calories. This can cause you to gain weight.
- Saturated Fat Concerns: Large amounts of saturated fat may raise your cholesterol.
- Hunger Hormone Stimulation: MCTs may stimulate the release of hunger hormones, making you overeat.
- Liver Fat Buildup: High doses could lead to fat buildup in the liver.
- Digestive Issues: You may not feel well if you eat large amounts of it. You can get stomach pain, gas, cramps, bloating, diarrhea, vomiting.
Talk to a dietitian to find a dose that’s right for you. And since MCT oil doesn’t have essential fatty acids, you should include other fats in your diet. MCTs are safe at doses up to 1 g/kg [(26) (A)]. However, common side effects such as gastrointestinal discomfort [(27) (T1)] and diarrhea [(20) (R1)] do occur. If an individual is not accustomed to MCTs, then there is a significant possibility that they will experience side effects.
Considerations for Heart Health
MCTs are saturated fats. Research indicates that MCT slightly increases triglycerides, and coconut oil is associated with increased LDL (bad cholesterol). High blood triglycerides are associated with heart, stroke, and liver conditions.