MCT (medium-chain triglyceride) oil has gained popularity as a supplement touted for various health benefits, including weight loss. This article delves into the science behind MCT oil, its potential benefits, drawbacks, and the existing research on its role in weight management.
What is MCT Oil?
MCT oil is a supplement primarily derived from coconut or palm kernel oil. It contains medium-chain triglycerides, a type of saturated fat with a unique structure. Unlike most dietary fats, which are long-chain triglycerides (LCTs), MCTs have shorter fatty acid chains. This structural difference makes them easier to digest and allows for quicker absorption into the bloodstream. The fractionation process is used to extract and concentrate MCTs from coconut or palm kernel oil.
Types of MCTs
There are four main types of MCTs, differentiated by the number of carbon atoms in their fatty acid chains:
- Caproic acid (C6)
- Caprylic acid (C8)
- Capric acid (C10)
- Lauric acid (C12)
MCT oil supplements typically contain a combination of caprylic and capric acid.
How MCT Oil Works
The purported benefits of MCT oil stem from its unique metabolic properties:
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Rapid Absorption and Energy Source
Due to their shorter chain length, MCTs are absorbed directly from the gut into the bloodstream, bypassing the lymphatic system. They are then transported to the liver, where they are quickly broken down and used for energy. This rapid absorption and conversion to energy make MCT oil a potential source of quick fuel for the body and brain.
Ketone Production
MCTs can be converted into ketones in the liver. Ketones are an alternative energy source for the brain, particularly when carbohydrate intake is low, such as during a ketogenic diet.
Potential Benefits of MCT Oil
MCT oil is often used for various reasons, including:
- Weight Loss: MCT oil may help reduce calorie intake and promote fat burning.
- Appetite Control: Some studies suggest that MCT oil can increase feelings of fullness, potentially leading to reduced food consumption.
- Increased Energy: MCT oil can provide a quick source of energy for both the body and brain.
- Cognitive Function: Ketones produced from MCTs may improve cognitive function, particularly in individuals with cognitive disorders.
- Antimicrobial Properties: MCTs, particularly lauric acid, have antimicrobial and antifungal properties.
- Management of Certain Conditions: MCT oil may be beneficial in managing digestive problems, seizures, diabetes, autism, and neurological disorders.
MCT Oil and Weight Loss: Examining the Evidence
While MCT oil is often touted as a weight-loss aid, the scientific evidence is mixed.
Calorie Reduction and Satiety
MCT oil contains about 10% fewer calories than LCTs. Some studies have shown that MCT consumption is associated with lower calorie intake. Additionally, MCT oil may promote the release of hormones like peptide YY and leptin, which can increase feelings of fullness. However, other studies have not found a link between MCTs and appetite-related hormones.
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One 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. This suggests that MCT oil may have a satiating effect, although the exact mechanisms are unclear.
Weight and Fat Loss
A review of multiple studies indicated that MCTs may support modest weight loss, fat loss, and reduced body size. However, it's important to note that the quality of many of these studies was questionable, and industry funding may have influenced the results.
Ketogenic Diet Support
MCT oil can help individuals following a ketogenic diet stay in ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. MCTs are converted into ketones, which can be used as an energy source by the brain and body.
MCT Oil and Exercise Performance
Some research has explored the potential of MCT oil to enhance exercise performance.
Fat Burning During Exercise
One study found that athletes who consumed MCTs before cycling used more fat for energy compared to those who consumed LCTs. However, the difference was not statistically significant. Overall, most studies have not shown significant changes in fat utilization after MCT consumption.
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Exercise Performance
Study results are mixed regarding the impact of MCT oil on exercise performance. Some animal studies suggest that an MCT-rich diet may not impair exercise performance, while a review of human studies found minimal or no benefits. MCT supplementation did not significantly affect energy use or other markers of exercise performance.
A systematic review assessed the role of MCT oil as an ergogenic aid in exercise performance. The review found that most studies reported that MCT oil did not improve exercise performance and had no effect on respiratory exchange ratio, glucose concentration, fat and carbohydrate oxidation, and lactate concentration. Although ketones were increased when supplementing with MCTs, most studies demonstrated that the body could not utilize the MCT oil-induced ketones as its primary energy source during an acute bout of endurance exercise. MCT oil showed very little to no ergogenic effects on exercise performance and substrate utilization in healthy populations.
MCT Oil and Specific Health Conditions
MCT oil has been investigated for its potential benefits in managing various health conditions:
Epilepsy
The ketogenic diet was initially developed as a treatment for epilepsy. MCTs can be converted into ketones, which may help reduce the frequency of seizures. Some studies suggest that MCT oil may have more potent effects on seizure control than some anti-epileptic drugs.
Alzheimer's Disease
Alzheimer's disease impairs the brain's ability to use glucose for energy. Ketones can provide an alternative energy source for the brain. MCTs may improve cognition in people with Alzheimer's disease, particularly those with a specific gene type (APOE ɛ4-negative).
Autism
Some limited evidence suggests that MCT oil may help manage autistic characteristics in children. However, it's crucial to consider that many autistic individuals do not support therapies aimed at reducing autistic traits.
Antimicrobial Effects
MCTs, particularly caprylic, capric, and lauric acid, have antimicrobial and antifungal properties. They may help reduce the growth of Candida albicans and Clostridium difficile.
Diabetes
MCT oil may improve blood sugar control in some individuals with diabetes. However, studies have shown mixed results. Some studies suggest that MCT oil may improve after-meal blood sugar regulation, while others indicate that long-term use may increase insulin resistance.
Potential Drawbacks of MCT Oil
While MCT oil is generally considered safe, it has some potential drawbacks:
Heart Disease Risk
MCTs are saturated fats, and some research suggests that they may increase triglycerides and LDL (bad) cholesterol levels. High levels of these fats in the blood are associated with an increased risk of cardiovascular disease. However, other studies have shown that MCT oil can also increase HDL (good) cholesterol levels.
Stimulation of Hunger Hormones
MCTs may stimulate the release of hunger hormones like ghrelin and neuropeptide Y in some people. This could potentially lead to increased appetite and food consumption.
Liver Fat Buildup
High doses of MCT oil may increase fat buildup in the liver over the long term.
Digestive Side Effects
Consuming too much MCT oil can cause digestive side effects like abdominal cramping, diarrhea, and bloating. It's recommended to start with small amounts and gradually increase intake to minimize these effects.
How to Use MCT Oil
MCT oil can be added to various foods and drinks, including:
- Smoothies
- Salad dressings
- Coffee (bulletproof coffee)
It's important to note that MCT oil has a low burning point and is not suitable for frying.
Dosage
The appropriate dosage of MCT oil varies depending on individual tolerance and the desired benefits. A safe upper limit is generally considered to be 4 to 7 tablespoons per day, spread out throughout the day.
Choosing an MCT Oil Supplement
When selecting an MCT oil supplement, consider the following factors:
- Source: Determine the source of MCTs (coconut or palm kernel oil) and ensure it aligns with any allergies or dietary restrictions.
- MCT Composition: Look for a product that contains a combination of caprylic and capric acid.
- Third-Party Testing: Choose a supplement that has been third-party tested for purity and potency.
- Form: MCT oil is available in liquid, powder, and capsule forms. Choose the form that best suits your preferences and lifestyle.
Several MCT oil supplements are available on the market, each with its own unique features:
- Sports Research Organic MCT Oil: This oil is derived from coconut oil and features a combination of C8, C10, and C12 fatty acids. It is USDA-certified organic and third-party tested.
- Nutricost MCT Oil Softgels: These softgels offer a convenient alternative to liquid and powder forms. They are a low-calorie option, making them suitable for ketogenic diets.
- Onnit MCT Oil: This supplement uses 100% coconut oil and is praised for its ease of use in smoothies and its effectiveness in weight management and curbing cravings.
- Bulletproof Brain Octane C8 MCT Oil: This oil uses 100% coconut oil and features only C8 MCTs, which are believed to be absorbed more quickly and provide more ketone energy.
- BUBS Naturals MCT Oil Powder: This powdered form of MCT oil is claimed to be gentler on the stomach than liquid forms. It mixes well into coffee.
- Performance Lab MCT Oil: This highly-rated liquid organic MCT oil is derived from non-GMO coconuts and is free of gluten, synthetic additives, and artificial colors and preservatives.
- Nature's Way Organic MCT Oil: This oil uses 100% coconut oil and features C8 and C10 fatty acids. It is a budget-friendly option.
- Garden of Life Organic Coconut MCT Oil: This liquid supplement is designed to quickly provide energy and contains only one ingredient: 100% organic coconut medium-chain triglycerides.
MCT Oil vs. Coconut Oil
MCT oil is often confused with coconut oil, but they are not the same. Coconut oil contains MCTs, but it also contains a higher proportion of LCTs. MCT oil is a concentrated source of MCTs, while coconut oil is a more general source of fats.