The Benefits of MCT: With the rise in diets that embrace fat as a healthy, nutrient-dense energy source came to an increase in the use of MCTs (medium-chain triglycerides). While you may know that fat is a critical component of your diet, MCT is in its own category. It’s even used in healthcare for certain digestive disorders. And unlike many other fats, it’s not as easy to get MCT from your food.

Learn all about the science behind this powerful, health-promoting nutrient – and how you can incorporate more into your diet.

This article has been medically reviewed by Dr. Charles Penick, MD

What are MCTs?

To better understand why MCTs are so beneficial, it’s helpful to understand what makes them unique. MCTs are a group of saturated fats named for the fat chain length. While many of the saturated fats you eat have a longer chain of fat molecules that the body has to break down, MCTs are easier to digest for some people because of their shorter length.

Types of MCTs include:

• Caproic acid
• Caprylic acid
• Capric acid
• Lauric acid

When you ingest MCTs, they travel quickly to your liver without moving into general circulation. Other sources of dietary fat are digested much more slowly and travel throughout the body.

Once in the liver, MCTs can be used quickly for energy production or even converted to ketones—especially MCT supplements—which is part of the reason MCTs are so popular with keto-enthusiasts.

Can you get MCTs from food?

Foods highest in MCTs include:

• Butter
• Cheese
• Coconut oil
• Palm kernel oil

However, while these foods provide MCTs, many people choose to supplement with MCT oil or powder. This is because the amount of MCT found in foods is in much smaller quantities and concentrations than in supplement form (similar to when people supplement with other types of healthy fats like omega-3 oil).

What are the health benefits of MCTs?

1. Gastrointestinal support. MCTs can be helpful for people with pancreatic insufficiency (when the pancreas doesn’t make enough digestive enzymes needed to break down the food you eat) or fat malabsorption. As mentioned above, MCTs are digested and absorbed differently than other fats. They don’t require pancreatic enzymes or bile needed by different types of fat for absorption, so people with digestive disorders resulting in fat malabsorption may benefit from MCTs. MCTs may also positively impact your gut microbiota while also improving intestinal permeability.
2. Fat burning and weight loss. There are several reasons MCT may be helpful for weight loss. First, studies suggest that people who include MCTs with meals eat less at the next meal, even more than other types of fats like olive oil or lard. Another study found that men who added MCT to their diet compared to different kinds of fat ate less food over two weeks, averaging about 250 calories less each day. This may be because MCT oil can stimulate the release of hormones that lead to feelings of satiety.

MCTs may also support fat burning. Studies suggest that MCTs may improve fat oxidation in the body, especially compared to long-chain fatty acids. Several animal studies also suggest that diets that include MCTs result in less weight gain even when overfed. It’s also associated with amounts of fat loss for people with higher BMIs to begin, possibly because people with larger bodies can have impairments in long-chain fatty acid oxidation. Taking MCTs before exercise may also improve fat-burning capacity.

And finally, MCTs may contribute to healthier weight and body composition due to their effect on metabolic rate. One study showed that after a week, including MCTs increased the metabolic rate in women, although it decreased the following week.

1. Antibacterial and antifungal properties. Certain MCTs may help the body fight back against certain types of bacteria or fungi. One study found that coconut oil may support the reduction of certain candida species. Lauric acid, found in coconut oil, has effectively reduced the activity of Staphylococcus aureus and Escherichia coli.
2. Ketone production. As mentioned, MCTs are especially beneficial for people following a ketogenic diet. One study found that obese people who included MCTs in their low-calorie diet had higher levels of ketones that supported fat loss instead of protein breakdown as they cut down on calories. People in the study who used MCTs lost much more fat than those who included long-chain triglycerides or followed a low-fat diet.
3. Blood sugar balance. MCTs may support healthy blood sugar response by improving insulin sensitivity. The study found that people with diabetes who took MCTs improved insulin resistance, lost weight, and decreased waist circumference.
4. Memory and cognition. One of the notable benefits of MCT is its impact on brain health. Since the ketogenic diet is closely associated with brain and neurological health, the fact that MCTs efficiently create ketones shows promise for cognitive health and even early Alzheimer’s disease. Several studies have examined older adults who are negative for the APOE4 variant (a genetic marker for an increased risk of Alzheimer’s and dementia) with cognitive impairment or Alzheimer’s and found that adding MCT oil improves cognitive function scores.
5. Cholesterol. MCT may also support healthy cholesterol levels. One study found that MCT supplements reduced total cholesterol more than olive oil. It also helped reduce LDL ( the “bad” cholesterol). MCTs may also support a reduction in inflammatory markers associated with cardiovascular conditions.

What’s the difference between MCT powder and oil?

MCT powder is simply dried MCT oil. Both are flavorless, and the choice really depends on your preferences.

The biggest reason you may choose powder over oil is that it can be easier on your gut. One of the side effects of MCT in larger doses (for some people) is gastric symptoms like loose stool or gas. MCT powder doesn’t seem to impact people the same way so that you can take more or simply take it without any symptoms. It’s also easy to travel with and mix into drinks or even baked goods.

It should be added that you want to make sure to find an MCT powder without a lot of additives or fillers. Like protein powders, there is a spectrum of quality, so you want to go with a reputable brand. You also want to look for added sweeteners or other high-carb additives.

Experiment with MCTs to see what works for you

As with any supplement, it’s a great idea to discuss adding MCTs into your daily routine with a healthcare practitioner. Too much MCT oil can cause upset stomach, gas, or diarrhea, so starting slow is recommended. But as mentioned, powdered MCT powder may reduce these effects.

MCTs can be another way to enhance your lifestyle and take your health to another level.

Medical Disclaimer: This article is based upon the opinions of The Cell Health News team. The information on this website is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. It is intended to share knowledge and information. This article has been medically reviewed by Dr. Charles Penick, MD, for the accuracy of the information provided. Still, we encourage you to make your own healthcare decisions based on your research and in partnership with a qualified healthcare professional.

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