MCT Oil Benefits
Medium-chain triglycerides (also known as “MCTs”) a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management.
The most commonly used MCT is coconut Oil (roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs) but recently a more concentrated “MCT oil” has been coming increasingly popular.
What does the research say about MCT Oil Benefits?
MCT oil may support weight loss by increasing fullness, fat loss, energy burning, ketone production and by improving your gut environment.
MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones to fuel your brain.
MCT oil may reduce heart disease risk factors such as weight, cholesterol and inflammation. Adding it to your diet could help lower your risk of heart disease.
In addition, MCT oil may help manage diabetes by reducing fat storage and increasing fat burning. It may also help you control your blood sugar.
Below you’ll find links to various studies and their findings on MCT oil benefits relating to the three main benefits of weight loss, improved energy, and brain health.
MCT OIL BENEFITS: BRAIN HEALTH
Alzheimer’s disease impairs your brain’s ability to use sugar (Read more here). An MCT ketogenic diet offers an alternative energy source: ketones. This allows brain cells to survive better. It also blocks a receptor in the brain that causes memory loss (Read more fromthis study).
One study found that a single dose of MCTs improved short-term cognition in 20 people with Alzheimer’s disease with a certain gene type, namely APOE ɛ4-negative (Read more from this study).
While genetic factors play a role, evidence suggests that 20–70 grams of supplemental MCTs that include caprylic or capric acid can modestly improve the symptoms of mild-to-moderate Alzheimer’s (Read more from this study).
Overall, the benefits of MCT oil in Alzheimer’s disease are promising, but longer and larger scale studies are needed (Read more from this study).
MCT OIL BENEFITS: IMPROVED ENERGY
MCTs can be converted into ketones, which are produced from the breakdown of fat when carb intake is low. If you’re following a ketogenic diet, which is very low in carbs yet high in fat, then taking MCT oil can help you stay in the fat-burning state known as ketosis.
MCT oil fuels your body well since your body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains (Read more from this study).
Due to their shorter chain length, MCTs travel straight from the gut to the liver and do not require bile to break down like longer-chain fats do (Read more from this study).
In the liver, the fats are broken down to be either used as fuel or stored as body fat.Since MCTs easily enter your cells without being broken down, they can be used as an immediate source of energy (Read more from this study).
When you’re on a ketogenic diet, MCTs can also be converted into ketones in the liver. These ketones can pass through your blood-brain barrier, making them a convenient source of energy for your brain cells.
MCT OIL BENEFITS: WEIGHT LOSS
MCT oil has been shown to increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin. (Read more from the study here).
It may even be better than coconut oil in keeping you full. One study found that people taking two tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil (Read more from the study here). This study also showed discovered a lower rise in triglycerides and glucose with MCT oil, which may also influence the feeling of fullness.
Additionally, taking MCT oil has been shown to significantly reduce body weight and waist circumference. Researchers even report that it could help prevent obesity (Read more from this study, this study, and this study).
MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts and avocados (Read more from this study and this study).
Your body also processes MCTs differently, which may help you burn calories (Read more from this study, this study, and this study).
Your body can use MCT oil as an instant source of energy, making it unnecessary to store fat for this purpose. Nevertheless, it’s important to note that your body may adapt to this dietary change, leading to only temporary results (Read more from this study, and this study).
MCTs can be converted into ketones, which are produced from the breakdown of fat when carb intake is low. If you’re following a ketogenic diet, which is very low in carbs yet high in fat, then taking MCT oil can help you stay in the fat-burning state known as ketosis.
MCT oil can help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (Read more from this study)
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