Most commonly found in coconut oil, the unique properties of MCT have been shown to exert beneficial health effects for a variety of conditions.
Medium Chain Triglycerides (Mct)
Updated Mar. 02nd, 2022
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 to the rule. Offering a host of health benefits, MCT are also the most easily and rapidly absorbed fat that requires virtually no energy to break down.
What is it?
Most dietary fats come in the form of a triglyceride. These are composed of three fatty acid chains (tri-) attached to a glycerol backbone (-glyceride). Each kind of fat is differentiated by the make-up of their fatty acid chains. The characteristics of these chains are what determine the effect a particular fat will have in 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. MCT are a class of fats composed of medium chains of 6-10 fatty acid units, hence their name. These are the least common fat in the diet, in fact, 98% of the fat we consume are long chain fatty acids (LCFA). There are three kinds of MCT known as caprylic acid, capric acid, and lauric acid. The most abundant natural source of these fats is coconut oil and palm kernel oil.
What is it Used For?
The unique properties of MCT have been shown to exert beneficial health effects 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 eat during a hospital stay. They are also often used for those who are unable to properly assimilate fat from the diet as with pancreatitis, or to promote weight gain in those with wasting diseases such as Crohn’s, Ulcerative Colitis, Cystic fibrosis, and even cancer.
More recently, studies have begun to examine the use of MCT 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 use in treating epilepsy and degenerative brain diseases such as Alzheimer’s. 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 Alzheimer’s.
How Do They Work?
MCT are 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 required 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, Ulcerative colitis, even cancer.
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 as fuel burns fat at higher rate and results in increased energy production. Further, because they are rarely stored as fat, MCT result in less overall body fat.
One of the breakdown products of fats are 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 a 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.
How to Use It?
MCT can be obtained through the diet with the direct consumption of coconut oil or palm kernel oil, or they 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.
Medium chain triglycerides (MCT) have revolutionized my point of view of fats. A relatively small amount of MCT oil has profound benefits on my overall health and vitality. I tend to include MCT oil in my morning coffee, and this positively impacts the rest of my day. I find that I have sustained energy throughout the day and am able to function without additional sugar. My MCT oil dose keep me going the whole day!
Hello Kathy,
That's wonderful that MCT oil is providing an increase of energy, it's an excellent source of healthy fats in the morning when added to coffee versus heavy creamers. Starting off your day with healthy choices, can really set the tone for the whole day. You may also enjoy our article on energy for more energy boosting supplements
https://www.nationalnutrition.ca/articles/health-concerns/energy/
Stay healthy & well
I've heard of MCT oil and how good it is for you, but never quite knew exactly what MCT oil actually was! This article did a great job of explaining just what it is ie. coconut oil! MCT seems to be very beneficial especially for keto dieters and for those suffering with Alzheimers. MCT also seems to support fat loss and other healthy mechanisms. I'm glad to learn about MCT oil so that I can now try to incorporate it into my diet for great health benefits!
Hello, Rose With Thorns,
We're glad this article helped you discover more about MCT oil and all of its amazing health benefits. Indeed, it is excellent at safe guarding your cognitive health as well as your skin health and metabolism. There are many great recipes you can add it to as well, you can discover some healthy recipes here: https://www.nationalnutrition.ca/articles/healthy-recipes/