MCT Oil Benefits: 7 Science-Backed Health Benefits You Should Know

Medium-chain triglyceride (MCT) oil has gained significant popularity in the health and wellness community for its potential therapeutic benefits. From supporting weight management to enhancing cognitive function, MCT oil offers a unique nutritional profile that sets it apart from other dietary fats.

This comprehensive guide explores the science-backed benefits of MCT oil, helping you understand whether this supplement might be a valuable addition to your dietary routine.

What Is MCT Oil?

MCT oil is a concentrated liquid extract containing medium-chain triglycerides, primarily derived from coconut oil or palm kernel oil. Unlike long-chain triglycerides (LCTs) found in most dietary fats, MCTs contain shorter fatty acid chains, typically consisting of 6 to 12 carbon atoms.

The human body metabolizes MCTs differently than other fats. Due to their shorter molecular structure, MCTs are absorbed more rapidly in the digestive system and transported directly to the liver, where they can be quickly converted into energy or ketones.

Types of Medium-Chain Fatty Acids

MCT oil contains four main types of medium-chain fatty acids:

• Caproic acid (C6): The shortest chain, quickly converted to ketones but can cause digestive discomfort
• Caprylic acid (C8): Rapidly converted to energy and ketones, commonly preferred for its efficiency
• Capric acid (C10): Slightly slower to convert but still effective for energy production
• Lauric acid (C12): The longest MCT chain, metabolized more like an LCT

Most commercial MCT oils consist primarily of caprylic acid (C8) and capric acid (C10), as these provide optimal benefits with fewer side effects.

7 Evidence-Based Benefits of MCT Oil

1. May Support Weight Management and Fat Loss

One of the most researched benefits of MCT oil is its potential role in weight management. Multiple studies have examined how MCTs may influence body composition, metabolism, and calorie intake.

Research suggests that MCT oil may support weight loss through several mechanisms:

• Reduced calorie density: MCT oil contains approximately 10% fewer calories than long-chain triglycerides
• Enhanced satiety: Some studies indicate that MCTs may help promote feelings of fullness
• Thermogenic effect: MCTs may increase calorie burning through enhanced thermogenesis
• Fat oxidation: The body may preferentially burn MCTs for energy rather than storing them as fat

A comprehensive analysis of 17 studies found that people consuming MCTs had moderately lower calorie intake compared to those consuming LCTs. However, the mechanisms behind this effect are still being investigated, and results vary across different studies.

Another review of 13 randomized controlled trials found that MCTs supported modest reductions in body weight, fat mass, and body size measurements. However, researchers noted that many studies were relatively small and of varying quality.

It’s important to note that MCT oil should be viewed as a potential supplement to support overall dietary strategies, not as a standalone solution for weight loss.

2. Provides Quick Energy and Enhances Mental Clarity

MCT oil serves as a rapid energy source due to its unique metabolic pathway. Unlike long-chain fats that require bile salts for digestion and lymphatic transport, MCTs are absorbed directly into the bloodstream from the digestive tract.

This direct absorption means MCTs can be quickly utilized by cells throughout the body, including the brain. The liver can convert MCTs into ketones, which serve as an alternative fuel source that can cross the blood-brain barrier to power brain cells.

Many people report experiencing:

• Increased mental clarity and focus
• Sustained energy without the crash associated with simple carbohydrates
• Enhanced cognitive performance during fasting or low-carbohydrate diets
• Improved morning alertness when added to coffee or tea

This makes MCT oil particularly popular among individuals following ketogenic diets, athletes seeking sustained energy, and professionals looking for cognitive enhancement.

3. May Support Ketosis and Low-Carb Diets

For individuals following ketogenic or low-carbohydrate diets, MCT oil can be a valuable tool for achieving and maintaining nutritional ketosis.

Ketosis is a metabolic state in which the body primarily burns fat and ketones for fuel instead of glucose from carbohydrates. MCTs are readily converted to ketones in the liver, making them an efficient way to elevate blood ketone levels.

Benefits for ketogenic dieters include:

• Faster entry into ketosis when starting a ketogenic diet
• Higher ketone levels with slightly more dietary flexibility
• Reduced “keto flu” symptoms during the adaptation phase
• Sustained ketosis even with moderate protein intake

Some research suggests that diets incorporating MCT oil may allow for slightly higher carbohydrate intake while still maintaining ketone production, potentially making restrictive diets more sustainable long-term.

4. May Benefit Brain Health and Cognitive Function

Emerging research suggests that MCT oil may offer neuroprotective benefits and support cognitive function, particularly in aging populations or individuals with neurological conditions.

Alzheimer’s Disease and Cognitive Decline

Alzheimer’s disease is characterized by the brain’s impaired ability to utilize glucose effectively. This creates an “energy crisis” in brain cells, contributing to cognitive decline.

MCT oil may offer therapeutic potential by providing ketones as an alternative fuel source for the brain. Several studies have investigated this possibility:

• A study found that people with mild to moderate Alzheimer’s disease who consumed 30 grams of MCT oil daily showed increased ketone utilization in their brains
• Research on individuals with the APOE ɛ4-negative gene type found that 30 days of MCT supplementation improved cognitive function
• A meta-analysis of multiple studies suggested that MCTs may promote modest improvements in cognition for people with Alzheimer’s disease

While results are promising, researchers emphasize that more extensive, long-term studies are needed before MCT oil can be recommended as a treatment for cognitive decline.

Epilepsy Management

The ketogenic diet was originally developed as a therapeutic approach for managing epilepsy, particularly in cases resistant to conventional treatments. MCT oil has been studied as a component of modified ketogenic protocols for seizure management.

Research indicates that:

• MCT-enriched diets may help reduce seizure frequency in some individuals
• Specific MCTs may have anticonvulsant properties by affecting brain receptors
• MCT supplementation may allow for less restrictive dietary modifications while still providing seizure control benefits

One small study found that adults with medication-resistant epilepsy experienced an average of 42% fewer seizures after 3 months of MCT oil supplementation. However, this research involved a limited number of participants, and more comprehensive studies are necessary.

Anyone considering MCT oil for epilepsy management should consult with their healthcare provider, as this should never replace prescribed medical treatments.

5. May Have Antimicrobial and Antifungal Properties

Certain medium-chain fatty acids, particularly lauric acid, caprylic acid, and capric acid, have demonstrated antimicrobial and antifungal properties in research studies.

Laboratory and animal studies have shown that MCTs may help combat:

• Candida albicans: A common yeast that can cause oral thrush, skin infections, and digestive issues
• Clostridium difficile: A bacteria that causes severe digestive infections
• Staphylococcus aureus: A bacteria responsible for skin infections and more serious conditions

One study involving premature infants found that formula supplementation with MCT oil significantly reduced Candida albicans growth in their digestive systems.

Research suggests that MCTs may work by disrupting the lipid membranes of these microorganisms and potentially supporting immune function. However, most studies have been conducted in test tubes or on animals, and human research is limited.

While these antimicrobial properties are promising, MCT oil should not be used as a replacement for appropriate medical treatment of infections.

6. May Support Blood Sugar Management

Some research indicates that MCT oil may benefit individuals with diabetes or metabolic syndrome by improving insulin sensitivity and glucose metabolism.

Early studies showed promising results:

• People with diabetes who consumed MCT oil daily experienced reductions in body weight, waist circumference, and insulin resistance compared to those consuming corn oil
• Meals containing coconut oil (high in MCTs) may promote slight improvements in post-meal blood sugar regulation
• Individuals with metabolic syndrome showed lower fasting blood sugar after 4 weeks of coconut oil consumption

However, recent research has produced mixed results. Some studies suggest that long-term coconut oil consumption may actually increase insulin resistance, indicating the relationship between MCTs and blood sugar is more complex than initially thought.

Additionally, while short-term effects may be beneficial, long-term impacts on glucose metabolism require further investigation. People with diabetes or metabolic conditions should discuss MCT oil supplementation with their healthcare provider before incorporating it into their routine.

7. May Enhance Exercise Performance and Recovery

Athletes and fitness enthusiasts have shown interest in MCT oil as a potential performance enhancer, though research results have been mixed.

Theoretical benefits for athletic performance include:

• Rapid energy availability during exercise
• Reduced reliance on glycogen stores
• Enhanced fat oxidation during training
• Potential sparing of muscle glycogen for high-intensity efforts

Some studies have found that athletes consuming MCTs before exercise showed increased fat burning during activity. However, a comprehensive review of 13 human studies concluded that MCT supplementation offered minimal or no significant benefits for exercise performance or energy utilization.

One animal study suggested that an MCT-rich diet may not impair exercise performance, unlike an LCT-rich diet, which potentially could. Yet direct performance enhancement in humans remains largely unproven.

For recreational exercisers and athletes, MCT oil may serve as a convenient energy source but should not be expected to dramatically improve performance.

Potential Drawbacks and Side Effects of MCT Oil

While MCT oil offers various potential benefits, it’s important to understand possible drawbacks and side effects before incorporating it into your routine.

Digestive Discomfort

The most common side effects of MCT oil are digestive in nature and may include:

• Abdominal cramping
• Diarrhea
• Bloating and gas
• Nausea

These symptoms typically occur when consuming too much MCT oil too quickly. Starting with small amounts (1 teaspoon) and gradually increasing your intake over several weeks can help minimize digestive issues.

Taking MCT oil with food rather than on an empty stomach may also reduce the likelihood of gastrointestinal discomfort.

Impact on Cholesterol Levels

MCT oil is a saturated fat, and research on its effects on cardiovascular health markers has produced mixed results.

Studies indicate that:

• MCT and coconut oil consumption may increase LDL (bad) cholesterol levels
• HDL (good) cholesterol may also increase, which could be beneficial in moderation
• Triglyceride levels may slightly increase with MCT supplementation
• Very high HDL cholesterol levels can also present health risks

An analysis of 12 studies found that coconut oil (high in MCTs) increased LDL cholesterol compared to non-tropical plant oils like olive oil.

The American Heart Association recommends limiting saturated fat intake to 5-6% of total daily calories to support heart health. In a 2,000-calorie diet, this equals approximately 13 grams of saturated fat daily.

People with existing heart disease or high cholesterol should consult their healthcare provider before using MCT oil regularly.

Potential Liver Fat Accumulation

Some animal research suggests that very high doses of MCT oil over extended periods may contribute to fat accumulation in the liver.

One 12-week study in mice found that when 50% of dietary fat came from MCTs, liver fat increased. However, this extremely high percentage is far beyond typical human supplementation levels.

No defined upper limit exists for MCT oil consumption, but researchers have suggested a safe range of 4-7 tablespoons (60-100 mL) daily. Most people consume significantly less than this amount.

Individuals with existing liver conditions should discuss MCT oil use with their doctor before supplementing.

Possible Appetite Stimulation

While some people use MCT oil hoping to reduce appetite, research suggests it may have the opposite effect in certain situations.

One study involving individuals with anorexia found that MCT consumption increased levels of ghrelin and neuropeptide Y—hormones that stimulate appetite. People taking more than 6 grams daily produced significantly more of these hormones than those taking less than 1 gram.

For individuals trying to reduce calorie intake, this effect could be counterproductive. However, for people needing to increase their caloric consumption, this might be beneficial.

How to Use MCT Oil Safely and Effectively

Recommended Dosage

If you’re new to MCT oil, start with a small amount to assess your tolerance:

• Week 1: Start with 1 teaspoon (5 mL) daily
• Week 2: Increase to 2 teaspoons (10 mL) daily if well-tolerated
• Week 3-4: Gradually increase to 1-2 tablespoons (15-30 mL) daily

Most people find that 1-2 tablespoons daily provides benefits without significant side effects. Some individuals may tolerate and benefit from up to 3-4 tablespoons, but this should be approached cautiously.

Best Ways to Consume MCT Oil

MCT oil is flavorless and can be incorporated into your diet in various ways:

• Blended into morning coffee or tea (popular as “bulletproof coffee”)
• Mixed into smoothies and protein shakes
• Drizzled over salads as part of a dressing
• Added to yogurt or oatmeal
• Incorporated into energy balls or homemade snacks

Avoid using MCT oil for high-heat cooking, as it has a low smoke point. It’s best consumed raw or added to foods after cooking.

Choosing a Quality MCT Oil

When selecting an MCT oil product, consider:

• Composition: Look for oils that specify their C8 and C10 content, as these are the most beneficial MCTs
• Source: Choose products derived from sustainable coconut oil rather than palm oil when possible
• Purity: Select products that are 100% MCT oil without added fillers or ingredients
• Third-party testing: Look for brands that undergo independent quality testing
• Packaging: Glass bottles are preferable to plastic for long-term storage

Who Should Avoid or Use Caution with MCT Oil?

While MCT oil is generally safe for most people, certain individuals should exercise caution or avoid it entirely:

• People with liver disease: MCTs are processed by the liver, which could stress a compromised liver
• Individuals with fat malabsorption disorders: Consult a healthcare provider before use
• Those with heart disease or high cholesterol: Discuss potential risks with your doctor due to MCT’s effects on blood lipids
• Pregnant or breastfeeding women: Limited research exists on safety during pregnancy and lactation
• People with diabetes: Monitor blood sugar carefully and consult your healthcare provider

MCT Oil vs. Coconut Oil: What’s the Difference?

Many people wonder whether they should use MCT oil or simply consume coconut oil, which naturally contains MCTs.

Key differences include:

• Concentration: MCT oil is a concentrated extract of medium-chain triglycerides, while coconut oil contains only about 55% MCTs
• Composition: Coconut oil contains all four MCT types plus long-chain fatty acids, while MCT oil is typically just C8 and C10
• Effects: MCT oil provides faster, more concentrated effects for ketone production and energy
• Versatility: Coconut oil can be used for cooking, while MCT oil is best consumed raw
• Taste: Coconut oil has a distinct coconut flavor; MCT oil is tasteless

Both can be part of a healthy diet, but they serve different purposes. MCT oil is more targeted for specific therapeutic or performance goals, while coconut oil is a versatile whole-food option.

Frequently Asked Questions About MCT Oil

How long does it take to see benefits from MCT oil?

Energy effects are typically noticed within 30-60 minutes of consumption. Weight management and cognitive benefits may take several weeks to months of consistent use to become apparent.

Can I take MCT oil on an empty stomach?

While possible, taking MCT oil on an empty stomach increases the likelihood of digestive discomfort. Most people tolerate it better when consumed with food.

Will MCT oil break a fast?

MCT oil contains calories and will technically break a fast. However, some people practicing “fat fasting” or following modified fasting protocols include MCT oil because it doesn’t significantly impact insulin levels.

Is MCT oil safe for children?

MCT oil has been used therapeutically in children with certain medical conditions under medical supervision. For general supplementation, consult with a pediatrician before giving MCT oil to children.

Can I use MCT oil for cooking?

MCT oil has a low smoke point (around 320°F/160°C) and is not ideal for cooking. It’s best added to foods after cooking or consumed raw.

Does MCT oil need to be refrigerated?

MCT oil is shelf-stable and does not require refrigeration. Store it in a cool, dark place away from direct sunlight.

The Bottom Line

MCT oil offers several potential health benefits backed by scientific research, including support for weight management, quick energy availability, cognitive function, and possibly blood sugar regulation. Its unique metabolic properties make it particularly valuable for people following ketogenic diets or seeking alternative energy sources.

However, MCT oil is not a miracle supplement. Its effects vary among individuals, and it should be viewed as one component of a comprehensive approach to health rather than a standalone solution.

Potential drawbacks include digestive discomfort, effects on cholesterol levels, and possible liver fat accumulation at very high doses. Starting with small amounts and gradually increasing intake can help minimize side effects.

When considering MCT oil supplementation, remember that whole food sources of healthy fats—such as avocados, nuts, seeds, olive oil, and fatty fish—provide additional nutrients and benefits that isolated supplements cannot match.

If you have existing health conditions, particularly liver disease, heart disease, or diabetes, consult with your healthcare provider before adding MCT oil to your diet. They can help you determine whether it’s appropriate for your individual health situation and goals.

For those who choose to use MCT oil, selecting a high-quality product, starting with conservative doses, and monitoring your body’s response will help you maximize potential benefits while minimizing risks.

Sources:

• PubMed Central – Medium-Chain Triglycerides: An Overview
• PubMed – MCTs and Calorie Intake Analysis
• PubMed – MCT Effects on Weight Management
• PubMed Central – MCTs and Epilepsy Research Review
• PubMed – MCT and Alzheimer’s Disease Study
• PubMed – MCT Supplementation and Brain Ketone Use
• PubMed Central – MCT Oil and Antimicrobial Effects
• PubMed – MCT and Blood Sugar Management Review
• American Heart Association – Saturated Fats Guidelines
• PubMed Central – MCT and Exercise Performance