Medium Chain Triglyceride
Also known as: MCTs, MCT oil, Medium-chain fatty acids, Medium-chain triglycerides, Medium-Chain Triglycerides
Overview
Medium-chain triglycerides (MCTs) are dietary fats found naturally in coconut oil, palm kernel oil, and dairy products. They are composed of fatty acids with carbon chain lengths of 6 to 12 carbons (caproic acid C6, caprylic acid C8, capric acid C10, lauric acid C12). MCTs are distinct from long-chain triglycerides (LCTs) due to their shorter fatty acid chains, which allows for rapid absorption and metabolism. MCTs are primarily used for weight management, improving metabolic health, enhancing satiety, and as an energy source, particularly in ketogenic diets and sports nutrition. Research suggests that MCTs can lead to quicker energy availability and increased ketone production compared to LCTs. The available evidence is of moderate to high quality, with numerous systematic reviews and meta-analyses supporting their various metabolic and satiety effects.
Benefits
MCT supplementation has been shown to offer several benefits, particularly for weight management and metabolic health. A meta-analysis indicated that MCTs can lead to modest reductions in body weight, waist circumference, and fat mass, especially in overweight or obese individuals. Pure MCTs have demonstrated more pronounced effects compared to medium-long-chain triglycerides (MLCTs). MCT oil intake can increase HDL cholesterol, and may slightly raise LDL cholesterol, though the overall impact on cardiovascular risk remains inconclusive. MCTs are also more satiating than LCTs, leading to reduced food intake, attributed to faster absorption and increased β-oxidation, producing ketone bodies that signal satiety. Some evidence suggests potential ergogenic benefits in exercise, but further research is needed. Benefits are most evident in overweight or obese adults, with less consistent effects in healthy or athletic populations. Weight loss effects are modest, with meta-analyses reporting small but significant reductions in body weight (~1-2 kg) over weeks to months.
How it works
MCTs are rapidly hydrolyzed and absorbed in the gastrointestinal tract, entering the portal vein directly, bypassing the lymphatic transport typical of LCTs. This rapid absorption leads to faster metabolism in the liver through β-oxidation, resulting in increased energy expenditure and ketone body production. MCTs influence satiety hormones and energy metabolism, potentially modulating lipid metabolism. The metabolism of MCTs involves mitochondrial β-oxidation enzymes, and the ketone bodies produced may act on central nervous system receptors, influencing appetite. The direct portal absorption of MCTs results in high bioavailability and faster metabolism compared to LCTs.
Side effects
MCTs are generally recognized as safe when consumed in typical supplemental doses. The most common side effects include gastrointestinal discomfort such as diarrhea, nausea, and cramping, particularly at higher doses. Less common side effects include mild lipid profile changes and transient digestive upset. Serious adverse effects are rare. There are no significant drug interactions documented. Caution is advised for individuals with fat malabsorption disorders. Limited data exists for pregnant or lactating women, so caution is advised in these populations. It is recommended to start with low doses to minimize gastrointestinal side effects and gradually increase intake as tolerated. Doses up to 50 grams per day are generally tolerated, but higher doses increase the risk of gastrointestinal issues.
Dosage
The minimum effective dose of MCTs is approximately 15-20 grams per day to observe metabolic effects. Optimal dosage ranges are typically between 15-30 grams per day, as used in many studies. A maximum safe dose of up to 50 grams per day is generally tolerated, but higher doses may increase the risk of gastrointestinal side effects. MCTs can be taken with meals to reduce GI symptoms. Timing relative to exercise may influence ergogenic effects. MCT oil supplements typically contain C8 and C10 fatty acids for optimal metabolism. MCTs are absorbed efficiently without the need for bile salts. No specific cofactors are required for MCT absorption; general fat digestion cofactors (e.g., pancreatic enzymes) are sufficient.
FAQs
Is MCT oil safe for daily use?
Yes, MCT oil is safe for daily use within recommended doses. Start with low doses to minimize gastrointestinal discomfort and gradually increase as tolerated.
Does MCT oil help with weight loss?
MCT oil can modestly aid weight loss by increasing energy expenditure and satiety. However, it is not a standalone solution and should be part of a balanced diet and exercise plan.
When should I take MCT oil?
MCT oil can be taken with meals to reduce GI symptoms or before exercise, depending on your goals. Experiment to see what works best for you.
Will MCT oil raise my cholesterol?
MCT oil may slightly increase LDL cholesterol but also raises HDL cholesterol. The overall cardiovascular impact is unclear, so monitor your lipid profile.
Is MCT oil better than coconut oil?
MCT oil is more concentrated in medium-chain fatty acids, especially C8 and C10, leading to faster metabolism compared to coconut oil.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/38936302/ – This systematic review and meta-analysis examined the impact of medium-chain triglycerides on weight loss and metabolic health. The study found that MCTs modestly reduce body weight and waist circumference, with pure MCTs being more effective than medium-long-chain triglycerides in overweight or obese adults.
- https://pubmed.ncbi.nlm.nih.gov/34255085/ – This meta-analysis of seven RCTs investigated the effects of medium-chain triglyceride oil on blood lipids. The study showed that MCT oil increases HDL cholesterol and may slightly raise LDL cholesterol, suggesting an inconclusive overall impact on cardiovascular risk markers.
- https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1742654 – This review discusses the effects of MCTs on satiety and food intake. It highlights that MCTs increase satiety and reduce food intake compared to LCTs, primarily due to their faster absorption and metabolism, leading to increased ketone body production.
- https://www.jomes.org/journal/view.html?doi=10.7570%2Fjomes22028 – This study investigates the ergogenic effects of MCTs on exercise performance. The research suggests a potential benefit, but the evidence is less robust and requires further study to confirm the findings and optimize usage.
- https://centaur.reading.ac.uk/89667/5/CRIFSAN.%20MCT%20and%20satiety%20-%20A%20systematic%20review%2010.3.20.pdf – This systematic review examines the effects of MCTs on satiety. The review concludes that MCTs increase satiety and reduce food intake compared to LCTs, based on well-controlled acute feeding studies, though longer-term effects require further investigation.
Supplements Containing Medium Chain Triglyceride
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