The number of studies on MCT oil and weight loss is small, but preliminary results indicate that this supplement may offer modest benefit. Instead of relying on MCT oil alone for weight management, include its use in a healthy diet plan and regular exercise.
Interest in medium chain triglycerides (MCTs) has grown rapidly in recent years. This is partly due to the known benefits of coconut oil, which is a rich source of them. Many proponents boast that MCTs can help you lose weight, so it remains to be seen if this is entirely true.
What is MCT?
The medium chain triglycerides (MCT) are fats made of six to 10 carbon atoms, while long-chain triglycerides (LCT) comprise of 12 to 18 carbon atoms, explains an April 2013 article in Nutrition Review. Most of the fats in the diet are LCT fats, which do not provide the beneficial effects that MCT fats provide.
Medium chain triglycerides are metabolized differently than long chain triglycerides (LCT) found in most other foods. MCT oil is a supplement that contains many of these fats and is claimed to have many health benefits. Triglyceride is simply the technical term for fat. Triglycerides serve two main purposes: they are burned for energy or stored as body fat.
MCT fats have unique characteristics that underlie their health benefits. They provide 10 percent fewer calories than LCT fats. Too they are absorbed faster and metabolized earlier into energy, so they immediately become fuel for muscles and organs. They can help people with higher energy needs such as patients recovering from surgery or athletes who want to improve their performance.
Although coconut oil and whole milk contain MCT fats, pure MCTs are not found in nature. Manufacturers extract MCT oil from natural sources and treat it to produce a colorless, tasteless liquid that is used as a dietary supplement.
Properties
MCT oil is used for many conditions for its nutritional properties. For example, as a defect in intraluminal hydrolysis of fat (decreased pancreatic lipase, decreased bile salts), defective absorption of mucosal fat (decreased mucosal permeability, decreased absorptive surface area), defective lymphatic transport of fat (ie intestinal lymphatic obstruction) or for ketogenic diet.
In a tablespoon of MCT oil we find the following nutritional values:
- Energy: 120 calories
- Fat: 14 grams
- Saturated fat: 14 grams
- Trans fat: 0 grams
- Carbohydrates: 0 grams
- Protein: 0 grams
Not a significant source of cholesterol, sodium, fiber, sugars, vitamin A, vitamin C, calcium, or iron. It is also not designed as the sole source of nutrition.
PREMIUM QUALITY
Although there are many different MCT oil supplements on the market to choose from, we shouldn't be overwhelmed with choosing the right one. Once we understand the four main types of MCT oil, it will be much easier for us to choose the right supplement for our needs.
The four medium chain fatty acids (MCFA) in MCT oils are:
- Caproic acid (C6): C6 is believed to convert to ketones at a very efficient rate. Unfortunately, these benefits often go hand in hand with stomach issues, so most people would not recommend taking C6 alone. Also, many people warn of a bad taste in the mouth.
- Caprylic acid (C8): C8 (caprylic acid) has been shown to provide the fastest and longest lasting ketone generation of the fatty acids tested. Additionally, C8 produces higher concentrations of acetoacetate (one of the 3 ketone bodies produced in ketosis) than whole coconut oil, which generated more beta-hydroxybutyrate. This can be beneficial in the early days of ketogenic adaptation because until the body fully adjusts to using ketones for energy.
- Capric acid (C10): C8 and C10 are the most common fatty acids found in MCT oil formulas because they are believed to be metabolized faster than C12 and do not have the unpleasant aftertaste like C6. C10 may provide the added benefit of eliminating candida more quickly and effectively than the other MCFAs. Candida is a yeast that can grow in the small intestine where it shouldn't be and can cause gastrointestinal upset such as belching, diarrhea, and nausea.
- Lauric acid (C12): C12 is the most abundant MCFA found in coconut oil. It may be absorbed more slowly than the other MCFAs, which could be a good complement to an MCT oil blend that includes the faster-absorbing C8 and C10. It also has a strong antimicrobial effect.
Can it help lose weight?
Although the science has yielded mixed results, there are several ways that MCT oils can help with weight loss. Keep in mind, however, that many of these studies have small sample sizes and do not account for other factors, such as physical activity and total calorie intake.
Lower caloric density
MCTs provide about 10% fewer calories than LCTs, or 8,4 calories per gram for MCTs vs. 9,2 calories per gram for LCTs. Keep in mind, however, that most cooking oils contain both MCT and LCT, which can negate any calorie difference.
According to the Nutrition Review article, MCTs have several properties that can help with weight loss. these fats contain fewer calories than other fats, and the body stores a much lower percentage of MCTs as fat, after consumption. Plus, they increase your metabolic rate, which helps you burn more calories, increase satiety, and burn fat faster.
MCT oil increases satiety
An April 2015 study, published in the European Journal of Clinical Nutrition, examined the effects of consuming corn oil and MCT oil on appetite and food intake. It consisted of two randomized crossover trials. One trial involved 10 people and the other seven. Despite the small number of participants, the study is worth mentioning, due to its promising findings. The authors observed that MCT oil consumption reduced total food intake.
Another study found that, compared to LCTs, MCTs produced greater increases in peptide YY and leptin, two hormones that help reduce appetite and increase feelings of satiety.
fat storage
In another February 2015 study, published in the Journal of the Academy of Nutrition and Dietetics, clinical trials comparing the actions of MCT fats and LCT fats on weight were reviewed. found that replacing LCT in the diet with MCT could lead to modest reductions in body weight and changes in body composition. More research is required to verify effectiveness and determine an appropriate dosing model, the authors concluded.
Since MCTs are absorbed and digested more quickly than LCTs, they are first used for energy instead of being stored as body fat. However, MCTs can also be stored as body fat if excessive amounts are consumed.
There are also several studies showing that MCTs can increase the body's ability to burn fat and calories. Another found that a diet rich in MCTs caused greater fat burning and loss than a diet higher in LCT. However, these effects may wear off after 2-3 weeks once the body has adjusted.
Side effects and contraindications
As with any supplement, consult with your doctor before starting to use an MCT oil and do not exceed the recommended dosage. If the supplement is taken to augment a regular diet, rather than to replace other fats, the result could be weight gain. Since research on the subject is limited, taking this oil should not replace healthy dietary and lifestyle interventions for weight management.
Weight gain
One tablespoon of MCT oil contains approximately 120 calories and 14 grams of fat. If we add it to the diet instead of using it as a replacement for other sources of fat, the extra calories could add extra pounds.
There are also studies that suggest negative effects of MCT oil; one claims that consumption can lead to elevated levels of triglycerides, which are a type of lipid (fat) found in the blood. High lipid levels can increase the risk of heart disease.
cardiovascular conditions
MCT oil is a saturated fat. By raising LDL cholesterol, too much saturated fat can increase a person's risk of heart attack or stroke. Heavy use of MCT oil can increase bad cholesterol levels in some people. This side effect is quite well known and from there, it is up to us and a doctor to decide where we would like to maintain our LDL levels for optimal health.
The specific effects of MCT oil on heart health are not yet well understood. In the meantime, it's recommended to get no more than 5-6% of your daily calories from saturated fat, including those found in red meat and French fries.
Digestive problems
It is warned that excessive use of has been associated with intestinal diseases such as diarrhea, cramps, gas, bloating and abdominal discomfort. people with liver disease should avoid oil.
Experts believe that because MCT is metabolized without enzymes, some people's fat can overload the digestive system. MCT oil has a laxative effect natural. Swapping coconut oil for MCT oil can help with constipation. Care must be taken to gradually incorporate MCT oil into the diet, as too much too quickly can cause stomach cramps etc.
What benefits does it provide?
Limited research suggests that MCTs may have the potential to remedy disorders beyond obesity, according to the Food & Nutrition article. This includes conditions that affect the intestinal tract, such as celiac disease, irritable bowel disease, short bowel syndrome, and postgastrectomy. MCTs can also help with cystic fibrosis, epilepsy, diarrhea, and Alzheimer's disease. More studies are needed before scientists can draw any conclusions about the value of the supplement for these conditions.
A December 2019 study, published in Aging Research Reviews, investigated the effects of MCTs on Alzheimer's disease and mild cognitive impairment. People with Alzheimer's have low glucose metabolism in the brain, but can use ketones for energy.
Since MCTs have the potential to stimulate ketones, the authors postulated that they could reduce the symptoms of the disease. Results showed that MCT use led to mild ketosis and improved cognition. Ketones are chemicals that the body produces when it burns fat for energy, in a process called ketosis.
good power source
The body absorbs MCTs more quickly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains. Due to the shorter chain length, MCTs travel more quickly from the intestine to the liver and do not require bile to be broken down like longer chain fats do.
In the liver, fats are broken down to be used for 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. When following a ketogenic diet, MCTs can also be converted to ketones in the liver. These ketones can cross the blood-brain barrier, making them a source of energy for brain cells.
Control blood sugar levels
MCT oil may also have benefits for people with diabetes. MCTs have been shown to reduce fat storage and increase fat burning, which may help manage the condition.
One study found that when 10 people with diabetes were injected with insulin, they needed 30% less sugar to maintain normal blood sugar levels when consuming MCTs, compared to LCTs. However, the same study found no effect of MCTs on lowering fasting blood sugar levels. Therefore, other factors, such as the timing and amount of food eaten, can influence the effects of MCT oil.
Reduce lactate accumulation in athletes
During exercise, increased lactate levels can negatively affect exercise performance. Interestingly, MCTs can help reduce lactate buildup. One study found that athletes who took 6 grams or about 1.5 teaspoons of MCT with food before cycling had lower lactate levels and found it easier to exercise, compared to those who took LCT.
Additionally, the study found that taking MCT oil before exercise can help us use more fat instead of carbohydrates for energy.
Fight bacterial growth
MCTs have been shown to have antimicrobial and antifungal effects. Coconut oil, which contains numerous MCTs, reduces the growth of Candida albicans by 25%. This is a common yeast that can cause thrush and various skin infections. The same oil can reduce the growth of a disease-causing bacterium called Clostridium difficile.
Coconut oil's ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acids in MCTs. MCTs themselves have also been shown to suppress the growth of a widespread infectious fungus in hospitals by up to 50%.
However, keep in mind that most of the research on MCTs and immune support has been done through in vitro or animal studies. High-quality human studies are needed before stronger conclusions can be drawn.
Improves mental health
Many people report that they experience a noticeable cognitive boost from supplementing with MCTs. Unfortunately, there are still not many studies that support this theory.
There is a study that looked at the ability of MCT oil to increase ketone levels in the brains of Alzheimer's patients as a way to compensate for poor glucose metabolism. The study found that MCT use doubled the consumption of ketones in the brains of Alzheimer's patients.
Improved gut health
Digestive health and nutrient absorption have a lot to do with gut bacteria. Many different types of probiotic bacteria in your digestive tract are linked to better nutrient absorption and lower levels of inflammation.
There is some evidence that MCTs may be helpful. Animal studies in rats and pigs found that giving more MCTs improved nutrient absorption and bacterial gut health. A human study also found that MCTs may improve energy expenditure and metabolic health due to their ability to improve intestinal permeability and the bacterial environment.
Changes in body composition
If we're trying to lose weight, it's helpful to listen to the body's hunger and satiety signals. Learning to eat when we're hungry and stop eating when we're full can prevent us from eating excess calories, which can lead to weight gain.
MCTs may have an impact on hunger hormones by increasing the production of leptin, which signals the brain that you are full. After consuming MCT oil, research suggests that people feel fuller and therefore eat less. If weight loss is one of our goals, MCT oil could help us pay more attention to what we're eating.
Seizure reduction
Seizures in humans and dogs are difficult to manage, and in some cases unmanageable even with medication. Sometimes medications taken to reduce seizure frequency drastically reduce overall quality of life.
So any dietary help on top of that would be very helpful. Fortunately, MCT oil can also help in this regard. Adding MCT oil to the diet was found to reduce seizures by up to 42% in a small study. In another study in dogs, adding coconut oil to diets already on seizure medication reduced seizures by up to 48% within 90 days. This is a fantastic reason to consider MCT oil for dogs with seizures.
Insect repellent
Until recently, the most effective insect repellents contained the chemical DEET. The chemical is popular because it can repel all types of bed bugs and prevent the spread of bed bug-borne diseases. However, DEET can cause some serious health side effects. For example, it can be toxic to the central nervous system, can cause skin reactions, and is even linked to cancer. The chemical is particularly dangerous to use all over the body on a regular basis. The difficulty comes when we live in a place where insects normally bother us and we have no choice but to use a repellent.
The good news is that MCT coconut oil is more effective at keeping bugs at bay than DEET. For example, one study found it to be 90 percent effective for repel mosquitos. It is also ideal for keeping dogs free of fleas y ticks.
Unlike most treatments, it is non-toxic, which means there is no problem if the dog licks up the oil. Antimicrobial and antifungal MCT oil, as mentioned above, is made up of medium chain fatty acids. The most common are capric, caprylic, and lauric acids.
Coconut Oil vs MCT Oil
Coconut oil and MCT oil have different compositions. Although coconut contains MCT, it also contains LCT. By contrast, MCT oil is made up solely of medium-chain fats. The main component of coconut oil is lauric acid, a fat that acts like MCT in some ways and like LCT in others. Studies exploring the benefits of MCTs are not applicable to coconut oil.
The research on coconut oil is very preliminary, so it is too early to judge its effectiveness for weight loss and health. Epidemiological studies on populations that consume the food regularly in the diet, such as India and Polynesia, report a low incidence of cardiovascular diseases. The scientists argue that the results do not prove that the benefits come from coconut oil: they could be due to other lifestyle or dietary factors, such as your high consumption of fruits, vegetables and fish.
Taking coconut oil in moderation won't do much harm, but it's also unlikely to cause weight loss. If you like the taste, add it sparingly to a nutritious diet.
Foods with MCT oil
There are two main ways to increase your intake of MCT oil: through whole food sources or supplements.
The following foods are the richest sources of medium chain triglycerides, including lauric acid, and are listed along with the percentage composition of MCTs:
- Coconut oil: 55%
- Palm kernel oil: 54%
- Whole milk: 9%
- Butter: 8%
Although the above sources are rich in MCTs, their composition varies. For example, coconut oil contains all four types of MCTs, plus a small amount of LCTs. However, MCT oils consist of higher amounts of lauric acid (C12) and lower amounts of capra fatty acids (C6, C8, and C10). In fact, coconut oil contains approximately 42% lauric acid, making it one of the best natural sources of this fatty acid.
Compared to coconut oil, dairy sources tend to have a higher proportion of capra fatty acids and a lower proportion of lauric acid. In milk, capra fatty acids constitute 4-12% of all fatty acids, and lauric acid (C12) constitutes 2-5%.
How is it taken?
MCT oils stay liquid at room temperature, making them easy to mix into any beverage of your choice. Since they are tasteless and odorless, the possibilities are endless! Here are some ways we can get a daily dose of this highly beneficial supplement:
- Mix it in a morning coffee.
- Blend it into an afternoon smoothie.
- Whip it up with our favorite seasonings
- Stir It Into Your Pre-Workout Drink
The Nutrition Review article recommends starting with small doses of about 1/4 teaspoon several times a day and gradually increase the dose as tolerated. You can take it straight from the jar or use it as a salad dressing. It is also possible to cook with oil, but try not to heat it above 65ºC, because higher temperatures will degrade it and affect its flavor.
Although MCT oil currently does not have a defined tolerable upper intake level, a maximum daily dose of 4 to 7 tablespoons (60 to 100 ml). While it's also not clear what dosage is needed for potential health benefits, most studies have used between 1 and 5 tablespoons (15 to 74 mL) per day. Certain side effects can be avoided by starting with small doses, such as 1 teaspoon (5 ml) and increasing your intake slowly. Once tolerated, MCT oil can be taken by the spoonful.