Medium-chain triglyceride (MCT) oil has gained popularity as a supplement, particularly among those following ketogenic diets and individuals seeking various health benefits. This article delves into the science-backed benefits of MCT oil, its potential drawbacks, and practical ways to incorporate it into your daily routine, with a focus on Perfect Keto MCT Oil.
What is MCT Oil?
MCT oil is a processed product derived from coconut or palm kernel oil, though MCTs are also naturally present in dairy products. MCT stands for medium-chain triglycerides, which are fats with a medium-length chain. These chains are shorter than the long-chain triglycerides (LCTs) found in other foods like olive oil, nuts, and avocados.
Due to their shorter chain length, MCTs are digested and absorbed more rapidly than LCTs. This unique characteristic makes them a quick source of energy. The body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their 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. This can be particularly beneficial for those following a ketogenic diet.
Types of MCTs
There are four primary types of MCTs, each with a different number of carbon atoms:
- Caproic acid (C6): The shortest MCT molecule, found in small amounts in coconut oil (less than 1%). It may not be as easily digestible.
- Caprylic acid (C8): Known for its rapid conversion into ketones. Pure C8 MCT oil is considered highly effective at raising ketone levels.
- Capric acid (C10): While slightly slower than C8 in ketone production, it still contributes to ketosis.
- Lauric acid (C12): The longest MCT, comprising a significant portion (44-51%) of coconut oil. It possesses antimicrobial properties.
Most MCT oils, including Perfect Keto MCT Oil, primarily contain caprylic acid (C8) and capric acid (C10) due to their efficient conversion into ketones.
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Science-Backed Benefits of MCT Oil
Potential Weight Management Support:
- MCT oil has about 10% fewer calories than LCTs.
- A 2020 analysis of 17 studies found an association between MCTs and lower calorie intake. People consuming MCTs had a moderately lower calorie intake than people consuming LCTs.
- A 2015 review of 13 randomized controlled trials indicated that MCTs supported modest weight loss, fat loss, and reduced body size. However, the authors commented that many of the studies were of questionable quality, and industry funding may influence the results.
- Some studies suggest MCT oil could promote the release of peptide YY and leptin, hormones that promote fullness.
Energy Boost and 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.
- MCTs bypass the typical digestive processes and are rapidly absorbed, providing an immediate energy source.
- When you’re on a ketogenic diet, the liver may also convert MCTs into ketones. These ketones can pass through your blood-brain barrier (the protective membrane that acts as a filter to protect the brain), making them an alternate energy source for brain cells.
- MCT oil may also help preserve glycogen stores in your muscles during exercise for those on low-carb diets.
Exercise Performance:
- Researchers have examined whether MCT oil could help burn fat instead of carbs during exercise.
- One older 2009 study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling used more fat than carbs for energy, compared to those taking LCTs. However, the difference was not significant.
- A 2011 animal study suggests that an MCT-rich diet may not impair exercise performance, unlike an LCT-rich diet, which may worsen it.
Managing Neurological Conditions:
- Ketones can serve as an alternative energy source for the brain.
- MCTs may improve cognitive function in people with Alzheimer’s disease by providing ketones as an energy source for brain cells.
- A 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.
- Some research suggests MCT oil may 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.
- Limited evidence suggests that MCT oil may help children manage autistic characteristics.
Antimicrobial and Antifungal Effects:
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- MCTs may have antimicrobial and antifungal effects.
- Coconut oil’s ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acid in MCTs.
- A 2019 study indicated that 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.
- The lauric acid in MCT works as an antimicrobial agent, breaking down bacteria and virus walls to destroy them.
Blood Sugar Management:
- Some studies suggest MCT oil and a ketogenic diet may help manage conditions such as cancer and insulin resistance in type 2 diabetes.
- 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.
- 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.
Epilepsy Management:
- Since the body may convert MCTs into ketones, they may be beneficial in managing epilepsy.
- 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.
Potential Drawbacks and Considerations
Heart Health:
- MCTs are saturated fats. Research indicates that MCT slightly increases triglycerides, and coconut oil is associated with increased LDL (bad cholesterol).
- A second 2020 analysis of 12 studies found a similar effect. Compared with liquid (non-tropical) plant oils, coconut oil may increase LDL cholesterol.
- 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.
- 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.
- People who took more than 6 grams of MCTs daily produced more of these hormones than those who took less than 1 gram daily.
Liver Fat Buildup:
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- 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. The same study also found that MCTs reduced total body fat and improved insulin resistance.
Digestive Issues:
- 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.
- You may not feel well if you eat large amounts of it. You can get: Stomach pain, Gas, Cramps, Bloating, Diarrhea, Vomiting.
Calorie Density:
- 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.
Medication Interactions:
- 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. They can have side effects and potentially interact with certain medications you may be taking.
How to Use MCT Oil
MCT oil is incredibly versatile and can be easily incorporated into your diet:
- In Coffee: Add a tablespoon of MCT oil to your morning coffee for an energy boost. This is often referred to as "bulletproof coffee."
- Smoothies and Shakes: Blend MCT oil into your pre- or post-workout smoothies and shakes.
- Salad Dressings: Use MCT oil as a base for homemade salad dressings.
- Baking: Substitute MCT oil for other oils in baking recipes.
- Soups and Stews: Stir MCT oil into soups and stews for added healthy fats.
- Direct Consumption: MCT oil is tasteless and has no odor, which makes it tolerable when taken as a supplement. The only downside is that has an oily texture that’s similar to other cooking oils.
Dosage
- The most common dose of MCT oil is 1 tablespoon or 15 ml at least once daily.
- Researchers have suggested a safe upper limit of 4 to 7 tablespoons (60-100 mL) daily.
- Ideally, you should spread those tablespoons out throughout the day.
Important Note: If you're new to MCT oil, start with a small amount (one teaspoon) and gradually increase it over time to assess your tolerance and minimize potential digestive side effects.
Perfect Keto MCT Oil: A Closer Look
Perfect Keto is a popular brand known for its commitment to clean ingredients. Their MCT Oil Powder and other products are sweetened with stevia and contain minimal ingredients.
Perfect Keto offers both MCT Oil and MCT Oil Powder. The powder form can be easier to digest and more convenient for travel. Perfect Keto 100% Pure MCT Oil is made up of pure, high-quality MCTs, helping you get the most concentrated dosage of C8 MCTs.
One scoop of Perfect Keto Collagen has 9g of protein and 3.6g of fat, while Perfect Keto MCT Oil Powder has no protein and 7g of fat.
MCT Oil vs. Coconut Oil
While both MCT oil and coconut oil contain medium-chain triglycerides, they are not the same. MCT oil is a concentrated source of MCTs, whereas coconut oil contains a mix of MCTs and long-chain triglycerides. This means your body breaks coconut oil down differently, absorbing it more slowly and storing it as fat.
Coconut oil boasts a whopping 55% MCTs, pure MCT oils come in at 100%. When looking at their chemical makeup, coconut oil is comprised of all four medium-chain fatty acids, just like MCT oil.
MCT Oil vs. MCT Oil Powder
Both MCT oil and MCT powder can be used as good source of MCTs and ingredients for keto foods and drinks. 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.