Medium-chain triglycerides (MCT) are a type of fat in certain oils and dairy products. MCT oil may offer benefits such as supporting weight loss and boosting energy, though more research is necessary.
MCT oil is a dietary supplement that is made up of MCT fats, which are fats present in coconut oil, palm kernel oil, and dairy products.
Some supporters of MCT oil claim it can help with weight loss, improve memory, and increase endurance. However, more research is generally necessary to support these claims.
Read on to learn more about the possible health benefits of MCT oil, potential risks, and more.
MCT oil is a supplement made from MCT fats.
MCTs are present in coconut oil and are processed by the body in a different way to long-chain fatty acids. Unlike other fats, they go straight from the gut to the liver. From here, the body uses them as a source of energy or turns them into ketones.
Ketones are substances produced when the liver breaks down a lot of fat, and the brain
As the calories in MCTs are used straight away, they are less likely to be stored as fat. This principle is the basis of the ketogenic diet, which many people believe is an effective way to lose weight.
There are several potential health benefits of MCT oil. Some of these are supported by scientific evidence, while others are yet to be proven.
Better brain and memory function
The Alzheimer’s Drug Discovery Foundation has reported the pros and cons of MCTs in relation to brain and memory function, as well as their potential benefits for those with Alzheimer’s disease.
They note that, while some studies suggest that MCTs may improve how brain cells work and reduce signs of Alzheimer’s disease, there is no evidence to support long-term benefits for brain health.
A 2022 study looked at the possible benefits of MCT oil on cognition over six months. The participants had probable Alzheimer’s disease.
The study found that participants who took more MCT oil had improvements in attention, and concluded that ketone supplements could be beneficial for people with Alzheimer’s disease.
A 2023 meta-analysis of 10 studies showed cognitive improvements in general, but not in memory, language, or attention, after MCT supplementation in adults with mild cognitive impairment or dementia.
A 2022 systematic review of 6 trials found that MCT supplementation may improve working memory in adults without dementia.
More research is necessary to say whether MCTs or MCT oil can improve brain and memory function.
Energy boost and increased endurance
Some people claim that MCT oil can help boost a person’s energy and improve their endurance when they are working out.
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However, a 2022 review suggests that MCT oil has little effect on exercise performance or how the body uses energy.
Weight loss and improved weight management
A popular claim that supporters of MCT oil make is that it helps with weight loss.
A 2024 review looked at the possible benefits of MCTs in people with overweight or obesity. It found that diets rich in MCTs may be more beneficial for weight loss than diets rich in long-chain fatty acids.
However, the effect was modest, with MCTs leading to an average of 1.53% greater weight loss than long-chain fatty acids.
MCTs from dietary sources and MCT oil may have some health benefits. However, it is important to remember that, when a person consumes these, they are consuming fats.
Taking MCT oil adds extra fats and calories to a person’s diet. As such, excessive use of MCT oil may not be suitable.
MCT oil is a supplement, which means that it is not regulated by the Food and Drug Administration (FDA).
MCT oil supplements are available in many health food stores and are available for purchase online.
Some people prefer to consume MCTs in their diet, which may be more natural than taking supplements. MCTs are present in:
- coconut oil
- palm kernel oil
- milk
It is important to note that the amount of MCTs naturally present in these is significantly less than the amount in supplements. MCTs usually make up around 50% to 60% of the fat in coconut oil and palm kernel oil and under 20% of the fat, whereas MCT oil supplements will be 100% MCTs.
Medium-chain triglyceride (MCT) oil may have some health benefits, such as promoting weight loss, boosting energy, and improving memory.
However, research is currently limited, and studies mainly look at dietary MCT. More research into the possible benefits of MCT oil is necessary to better understand the possible health benefits.