MCT oil is a synthetic fat used as a dietary supplement. It is digested in the body differently than most food fats, which gives it specific properties. Does MCT Oil Really Help You Lose Weight? Does it improve sports performance? Check what effect MCT oil has on the body.

MCT (medium chain triglycerides)are medium chain triglycerides. What does it mean? Fats are made of glycerol and fatty acids of various chain lengths which, when combined, form triglycerides. MCT is thus a type of fat in which the fatty acids are 6 to 12 carbon atoms in the chain. This structure gives it specific properties. Fatty acids that can build MCTs include:

  • caproic (C6 - 6 carbon atoms in the chain),
  • caprylic (C8)
  • capricious (C10)
  • laurel (C12).

Some experts believe that lauric acid should not be classified as medium-chain fatty acids because it does not have the same metabolic and he alth-promoting properties as the others. MCT fats are found naturally in some foods, but they're not very common. MCT oil is gaining popularity - a dietary supplement that contains only medium-chain triglycerides.

MCT metabolism

MCT fats are metabolized differently than most long-chain fatty acids in food. The shorter carbon chain means that MCTs are quickly broken down and easily absorbed in the digestive tract.

In the human body, medium-chain KT are hydrolyzed from triglycerides with the participation of lingual and pancreatic lipase. The breakdown of triglycerides takes place without bile (which occurs when most fats are digested), the release of free fatty acids from glycerol bonds to the intestinal mucosa is faster and shorter compared to digestion of long-chain acids.

Unlike long-chain KTs, medium-chain KTs are absorbed directly from the intestine into the bloodstream and transported to the liver. They are then subjected to oxidation in the mitochondria, which releases a large amount of energy. This means that they do not easily accumulate as spare fat, but are used as a source of energyfor the proper functioning of many organs and systems, including heart, liver, muscles, nervous system and platelets.

MCTs can be converted into ketone bodies in the liver. Ketone bodies are produced in the body when a carbohydrate deficiency, for example, during a ketogenic diet, is produced.

They are a source of energy for organs, including the brain, which can eat ketone bodies instead of glucose. This metabolic pathway causes MCTs to act like carbohydrates, providing significant amounts of energy quickly.

MCT oil - sources of MCT in food

Medium chain fatty acids are rarely found in foods. They can only be found in coconut oil, palm kernel oil, butter and fatty dairy products.

Coconut oil has gained popularity as a source of MCTs as more and more positive properties of this fat have been proven. It is also often mistakenly said that coconut oil is MCT oil.

Coconut oil actually consists of 58% medium-chain fatty acids, but as much as 42% of the KTs that make up coconut oil is lauric acid, which does not have such positive properties as caprylic, capric and caproic acids. Thus, the acids C6, C8 and C10 make up 16% of the fatty acids of coconut oil. However, it is still the richest source of them in food.

MCT fat in food

Coconut oilPalm kernel oilButter
Caproic acid C60.5%0.2%1.7%
Caprylic acid C89%3.3%1.1%
Capric acid C106.5%3.5%2.6%
Lauric acid C1241.7%47.8%3.1%

MCT oil - properties

MCT Oil is a highly concentrated source of medium chain triglycerides. It is man-made by a fractionation process - the MCT fats naturally contained in coconut oil and palm kernel oil are extracted and isolated to then be used to create a finished product. 1 g of MCT oil provides 8.3 kcal, while for other fats the energy value is 9.2 kcal / g.

MCT oil may contain:

  • 100% C8 caprylic acid,
  • 100% C10 capric acid,
  • mixture of both C8 and C10 acids.

Caproic acid is not used in the production of MCT oil due to its strong, unpleasant smell and taste.

WIn many guides, blogs and websites, you can find information that MCT oil supports fat burning, weight loss, performance during training and "clarity of mind". These statements promise amazing results, often based on speculation or little research. Which doesn't mean they are false.

In most cases, scientific research has so far not produced a clear answer as to the effectiveness of MCT oil. You have to take this into account and don't treat MCT oil as a remedy for any problems, especially those related to weight loss.

It is worth taking a closer look at, however, as it can potentially be helpful for your he alth and weight maintenance.

Although it is not 100% known whether MCT oil actually has as much potential as is attributed to it, the market for this supplement continues to grow. In 2022, the value of the MCT supplements market amounted to USD 1.7 billion and is forecast to increase to USD 2.7 billion in 2027.

MCT oil is sold in liquid form in dark-colored bottles that protect against light and therefore delay rancidity. Powdered MCT fat is also available. MCT oil can be purchased primarily in stores with dietary supplements and sports nutrition. Prices start up to PLN 25 for 400 ml.

MCT oil - effects of use and impact on he alth

Slimming and weight control

It is said that MCT oil can increase satiety, spontaneously reduce the size of meals, accelerate the burning of calories and weight loss. Much research has been published on the effects of MCT oil on weight loss. However, they are often accused of poor quality and a small number of participants. This does not mean that the results are false, but in order to be able to conclude on a real effect on weight control, long-term analyzes with a large number of subjects are necessary. However, the results available so far are promising.

What can be found on this topic in publications?

  • MCT diets have been found to activate receptors in adipose tissue, which may reduce adipocyte fat storage capacity, forcing some dietary fats to be directed to muscles and other organs. Since medium chain fatty acids are minimally bound to triglycerides in fat cells, they are likely to be removed by oxidation. In contrast, excess long-chain KT are mainly stored in adipose tissue. This difference in postprandial diverting of dietary fatty acids may promote weight control.
  • A meta-analysis of 13 studies and 749 participants found thatreplacing long-chain KT in the diet with medium-chain KT may result in slight weight loss. Average decrease found:
    • body weight by 0.51 kg,
    • waist circumference 1.46 cm,
    • hip circumference by 0.79 cm,
    • body fat by 0.39%,
    • abdominal fat by 0.55%.
  • A group of 49 overweight women and men aged 19-50 years were split into two groups and consumed 18-24 g of MCT oil or olive oil as part of a 16-week weight loss program. The group consuming MCT oil showed an average decrease in body weight by 3.2 kg and waist circumference by 2.4 cm, and in the group consuming olive oil - by 1.4 kg and 2.5 cm.

Ketosis status

When following a ketogenic diet that is very low in carbohydrates, taking 20 g of MCT oil a day helps keep the body in a state of ketosis, where fat is converted into ketone bodies and becomes the main source of energy.

Microbiota and gut he alth

MCT fat has antibacterial and antifungal properties. It can destroy pathogens in the digestive tract. Numerous animal studies have shown that their use positively influences the growth of good gut bacteria, and also heals and prevents leakage in the gut.

Sports performance

The possibility of using MCT as an easily available source of energy suggests that it may be a way to increase efficiency and delay the onset of fatigue, especially in endurance sports, where muscle glycogen - the basic fuel for muscles - is depleted.

There are no contraindications to try MCT supplementation by athletes, but it requires your own observations and evaluation whether the supplement is really helpful. Scientific research on this topic is contradictory. Some report an increase in sports performance, others report a lack of effects.

Metabolic and neurodegenerative diseases

Areas of research interest also include the effects of MCT oil on metabolic diseases and neurodegenerative diseases. There is little research on this subject, but it suggests that MCT oil:

  • increases the sensitivity of cells to insulin,
  • reduces the level of inflammatory markers in the blood,
  • increases HDL cholesterol,
  • may have a positive effect on the condition of people with Alzheimer's disease, improve memory and mental abilities.

MCT oil - how to apply?

It is not known exactly what amounts of MCT oil can have he alth and metabolic benefits. Very high doses are used in scientific researchspread - usually 5 to 70 g per day.

The undoubted advantage of MCT oil is the lack of taste and smell, which means that it can be added to any food, replacing the oil in recipes, using it in dressings or adding it to cocktails.

Very popular, especially in high-fat diets, is "bulletproof coffe" also known as keto coffee, a cup of which can replace a meal because it contains approx. 450 kcal. To prepare it, mix 250 ml of brewed coffee, 2 tablespoons of butter and 2 tablespoons of MCT oil.

To adapt the body to MCT oil, it is best to take no more than 1 tablespoon for the first 3-4 days. Then increase the dose to 2 tablespoons and watch for any digestive problems. You shouldn't exceed 4-7 tablespoons (60-100 ml) of MCT oil per day.

MCT oil vs. MCT powder - which one to choose?

Can the fat be in the form of a powder? It may seem surprising, but it is technologically possible to obtain powdered oil. MCT powder is made from MCT oil in a process called spray drying. Manufacturers use specialized equipment to bind MCT oil to a microscopic fibrous carrier powder that converts liquid MCT fats to powder form.

During spray drying, oil and carrier are homogenized (mixed) to form a slurry, passed through a nebulizer to reduce particle size, dried with hot air, and separated from gases. The end result of the process is a powdered dietary supplement with the benefits of MCT oil. However, it also has significant disadvantages.

The table shows the comparison of the properties and application possibilities of MCT in oil and powder.

MCT OilMCT Powder
DigestibilityExcessive amounts can cause diarrhea, nausea, stomach discomfort, especially if the oil is taken on an empty stomach or in large doses right away without adaptationBetter tolerated by the digestive system
ConvenienceMore difficult to pack and take with youThe form of a powder allows you to pack in small containers and take it with you to work or on a trip
Food applicationsSuitable for short frying at low temperatures, e.g. for scrambled eggs, it can replace oil in baked goods and saucesIt can be used to thicken cocktails, soups, sauces, its use in recipes requires some modifications
TextureGives cocktails and coffee an oily textureSuitablecreamy consistency of cocktails and coffee
Compatibility with other sports supplementsNot to be mixed with powdered supplementsCan be easily mixed with a protein supplement or collagen
CompositionContains MCT Fat OnlyContains 50 to 80% MCT fat, the rest are starchy substances and other additives

The use of MCT fat powder seems tempting and convenient. First of all, it's very easy to just add it to smoothies and sauces. However, the composition of MCT powder often leaves something to be desired and is particularly undesirable in high-fat and ketogenic diets.

MCT powder, in addition to fat, contains or may contain:

  • m altodextrin,
  • soluble corn fiber,
  • acacia tree fiber,
  • soy lecithin,
  • sodium caseinate,
  • glucose syrup.

It is these additives that turn MCTs into a convenient powder that, instead of helping, can be a problem for athletes, people on a high-fat diet, and those who want to stay away from unnecessary additives. The carrier powders used in the spray drying process are sometimes proteins, but most often they are low quality, cheap and easy to process starches.

The ratio of starch to MCT will vary depending on the product, but MCT powders typically contain 50 to 80% MCT and 20 to 50% starch powder. This is a problem for people avoiding carbohydrates, as these supplements increase insulin and glucose levels and may lead the body to be brought out of ketosis.

MCT powder can also be a problem for people with food hypersensitivity or those who wish to avoid deficient dietary supplements.

  • What is he althy fat?
  • Saturated fat: sources and impact on he alth
  • Unsaturated Fatty Acids (EFA)

Category:

Alternative medicine