Medium-chain triglycerides (MCT) are a form of saturated fat found most commonly in coconut oil and to a lesser extent, palm kernel oil. Despite the negative press saturated fats have received, MCT seems to be the exception. Offering a host of health benefits, MCT oil is also the most easily and rapidly absorbed fat that requires virtually no energy to break down.

What Is MCT Oil? 

Most dietary fats come in the form of triglycerides made up of three fatty acid chains (tri-) attached to a glycerol backbone (-glyceride). Each kind of fat is differentiated by the makeup of its fatty acid chains. The characteristics of these chains determine the effect a particular fat will have on the body. While fats are commonly classified as saturated or unsaturated, they can also be classified based on the length of their respective fatty acid chains. MCTs are a class of fats composed of medium chains of 6-10 fatty acid units, hence their name. These are the least common fats in the diet 98% of the fats we consume are long-chain fatty acids (LCFA). There are three kinds of MCT: caprylic acid, capric acid, and lauric acid. The most abundant natural sources of these fats are coconut oil and palm kernel oil.

Key Health Benefits of MCT Oil

The unique properties of MCT oil have been shown to have benefits for health for a variety of conditions. Historically, the most common use of these fats has been for providing a source of nutrition via IV to those who were unable to eat during a hospital stay. They are also often used for those who are unable to assimilate fat from the diet properly as with pancreatitis, or to promote weight gain in those with wasting diseases such as Crohn’s, Ulcerative Colitis, Cystic fibrosis etc. 

More recently, studies have begun to examine the benefits of MCT oil for weight loss and fat breakdown. It has been shown that those who supplement with MCT store less fat and have a higher metabolic rate which further promotes the breakdown of already stored fat.

A diet supplemented with MCT results in increased production of ketone bodies which can be used as an alternative fuel source for the brain and body. It is the basis of the popular Ketogenic diet, high in protein and low in carbohydrates, commonly used among athletes. MCT can be used for a quick burst of energy and has been shown to help with endurance. This feature may also be responsible for its benefits in helping manage symptoms of epilepsy and degenerative brain diseases. A significant number of studies have shown that increased circulating levels of ketones drastically reduce seizure occurrence and serve as an alternate fuel source for the undernourished brains of those with neurodegenerative issues. 

Understand How MCT Oil Works For Your Health

MCT oil is digested differently than other dietary fats. Because of their smaller size, they are absorbed right away and travel directly to the liver where they are immediately used as a source of fuel and energy. This process is known as passive absorption and requires little to no energy for the body to accomplish. Other fats are so large that enzymes from the pancreas are necessary to break them down. Instead of being used right away, they are transported through the lymphatic system depositing fats along the way. This explains the use of MCT for quick nutrition in those who are not getting enough fats in their regular diets or are suffering from wasting diseases such as Crohn’s and ulcerative Colitis as mentioned above. 

The unique method of digestion of MCT has benefits for weight loss as well. They help the process of excess calorie burning, promote fat oxidation, and promote reduced food intake. The immediate use of fuel burns fat at a higher rate, resulting in increased energy production. Further, because they are rarely stored as fat, MCT results in less overall body fat.

One of the breakdown products of fats is ketone bodies. These, along with glucose (from the breakdown of carbohydrates), are used as a fuel and energy source by the brain and body. The breakdown of MCT results in higher production of ketone bodies per unit than any other dietary fat. It is this function that is responsible for the use of MCT as a possible treatment for epilepsy, as a rapid fuel source for athletes, and as an alternate nutrition source for the brains of Alzheimer’s patients.

Tips For Adding MCT To Your Diet

MCT can be increased through the diet with the direct consumption of coconut or palm kernel oil, or it can be extracted from these sources and concentrated into a liquid supplement form known simply as MCT. Either way, no more than 1-3 tablespoons are required daily. Coconut oil is the easiest and most accessible natural food source. As with most oils, look for one that is extra virgin and cold-pressed, preferably organic.