MCT Oil (Medium-chain triglycerides)
MCT Oil
Snapshot
MCT Oil is a supplement of medium-chain triglycerides (C6–C12 fatty acids) that are rapidly absorbed and utilized for energy, supporting metabolism and cognitive function.
What is MCT Oil?
MCT Oil consists of saturated fatty acids of 6–12 carbon chain length, primarily caprylic (C8) and capric (C10) acids, derived from coconut or palm kernel oil.
Where It Comes From
Extracted and fractionated from coconut or palm kernel oil, MCT Oil is refined to concentrate medium-chain fatty acids and remove long-chain triglycerides.
Key Nutrients & Compounds
Provides C6–C12 MCTs that bypass lymphatic chylomicron transport and are directly delivered to the liver for rapid beta-oxidation, producing ketones for brain fuel.
Health Benefits
MCT Oil supports quick energy supply; may enhance cognitive performance; promotes satiety and weight management; and can aid ketone production in low-carb diets.
Recommended Dosage
Start with 1 tsp (5 mL) daily and gradually increase to 1–2 Tbsp (15–30 mL) per day; divide doses to minimize digestive upset.
How to Use It
Add to coffee, smoothies, salad dressings, or take straight; use on an empty stomach or with meals to optimize absorption and ketone production.
Who Should Use It?
Suitable for individuals following ketogenic or low-carb diets, athletes requiring quick energy, or those seeking cognitive support and metabolic flexibility.
Possible Interactions or Cautions
May cause gastrointestinal discomfort or diarrhea at high doses; start low and titrate slowly; caution in individuals with fat malabsorption disorders.
Final Thoughts
MCT Oil is a versatile, fast-acting energy source that can enhance mental clarity, support metabolic health, and facilitate ketone production.
Scientific Studies
St-Onge MP, et al. Impact of medium-chain triglycerides on energy expenditure and satiety in overweight men. Obesity Research. 2003;11(3):395–402. https://doi.org/10.1038/oby.2003.54
Kinsella R, et al. Cognition and mood with MCT supplementation: a systematic review. Nutrients. 2020;12(7):2040. https://doi.org/10.3390/nu12072040
Cunnane SC, et al. A systematic review of the ketogenic diet in neurological diseases. Curr Nutr Rep. 2016;5(2):148–159. https://doi.org/10.1007/s13668-016-0150-6