What to Know About MCT Oil
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Coconut oilMedically reviewed by Elizabeth Barnes, RDN
MCT oil is a dietary supplement composed of concentrated sources of medium-chain triglycerides (MCT).
MCTs are a type of saturated fat that has gained traction in recent years due to their potential benefits and the popularity of various high-fat, low-carbohydrate diets.
While many foods naturally contain medium-chain triglycerides, MCT oil is a manufactured, concentrated source of MCTs typically derived from coconut oil or palm kernel oil.
Compared to other types of saturated fat, MCTs are digested and utilized differently in the body. For example, MCTs are digested much quicker than long-chain fatty acids, and they are taken up by the liver directly rather than absorbed via bile salts.
There are multiple types of MCTs, including:
Caprylic acid
Capric acid
Lauric acid
Caproic acid
However, caproic acid is not typically included in MCT oil products due to its unpleasant odor.
These fats contain between six and 12 carbons.
This article will discuss the common uses of MCT oil and the science behind them. It will also cover side effects, dosage, storage information, sources, and who should avoid using MCT oil.
Dietary supplements are not regulated the way drugs are in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. Whenever possible, choose a supplement tested by a trusted third party, such as U.S. Pharmacopeia (USP), ConsumerLab.com, or NSF International. However, even if supplements are third-party tested, they are not necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and ask about potential interactions with other supplements or medications.
Supplement Facts
Active ingredient(s): Medium-chain triglycerides (caproic acid, caprylic acid, capric acid, and/or lauric acid)
Alternate name(s): Medium-chain triglyceride oil
Legal status: MCT oil is not approved by the FDA for medicinal use, but it is “generally recognized as safe” (GRAS) and sold over the counter in the United States.
Suggested dose: There is insufficient scientific evidence on MCT oil to provide a suggested dose.
Safety considerations: Side effects are rare but may include abdominal pain, vomiting, or diarrhea.
Common Uses of MCT Oil
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Since the 1950s, MCTs and MCT oil have been studied for their potential health benefits, including for neurodegenerative diseases, appetite, energy expenditure, energy production, and bacterial infections. Yet, research results on these and other uses are mixed.
Laboratory research has portrayed MCTs as anti-inflammatory. It has also been shown to contain metabolic properties, including a beneficial effect on insulin resistance (when cells don't respond well to insulin and can't take up glucose from your blood). This is thought to be due to how MCTs are digested, absorbed, and utilized in the body.
However, research remains limited, with few well-designed human trials.
Common uses of MCT oil and the scientific evidence behind them are outlined below.
Exercise Endurance
Some athletes use MCT oil to enhance their athletic performance, including endurance. Research results on MCT oil for exercise endurance are mixed, and many studies have been performed on animals. However, these results have not been matched in human trials.
One systematic review concluded that MCT oil does not improve exercise performance or endurance.
Out of six studies included in the review, only one showed positive results. Per the review, MCTs increased the synthesis of ketones (a chemical your liver makes when it breaks down fats that your body uses as an alternative source of energy) but did not change or enhance how the body utilizes energy during bouts of exercise.
It's clear that more research is needed in this area.
Neurodegenerative Diseases
MCT oil may be used to treat neurodegenerative diseases, including epilepsy and Alzheimer’s disease (AD).
In one study, MCT oil was found to have a significant impact on the rate of seizures in adults with uncontrolled epilepsy. In particular, supplementing with MCT oil twice daily for three months reduced seizures by 42%.
According to a review on the use of MCT oil for epilepsy in both humans and animals, MCT oil provides an alternative source of energy for the brain, which is thought to reduce seizures.
A small study performed on older adults with probable AD saw improvements in cognition and other symptoms of AD. In the study, participants took 1 to 2 tablespoons of MCT oil per day for 11 months straight or with a four-month placebo interruption in the middle of the study.
Using MCT oil without interruption provided the best results, with many participants seeing either stabilization or improvements in AD symptoms.
Larger-scale studies should be completed on MCT oil for these and other neurodegenerative diseases before it can be recommended as a complementary and alternative therapy.
Type 2 Diabetes
Some studies suggest that MCT oil may be used to treat type 2 diabetes. However, research results are mixed, and there isn’t a clear answer as to whether MCT oil plays any role in treating diabetes.
Since MCT oil increases ketone production, some researchers believe using this alternative energy source may reduce the prevalence of type 2 diabetes. A small clinical trial tested this theory.
In the study, healthy adults substituted part of their normal fat intake with MCTs. At the end of the six-week study, there was no clear association between MCT oil and type 2 diabetes prevention.
Only some study participants saw improvements in insulin sensitivity, while others saw the opposite.
Few other studies exist on the use of MCT oil for type 2 diabetes. More research is needed.
Malnutrition
As a fat, MCT oil contains higher amounts of calories than the other macronutrients (protein and carbohydrates), with fat-containing 9 calories per gram. Due to this higher calorie count, MCT oil has been studied as a type of nutrition therapy for people who are malnourished.
In multiple studies, MCTs have been found to increase levels of ghrelin, a hormone that stimulates appetite. Because of this, MCT oil has been suggested as a treatment option for older adults and other populations, including those with anorexia nervosa (AN).
However, many of these studies have focused on animal models or have included very small human sample sizes.
A small study on people diagnosed with AN found that supplementing with at least 6 grams of MCT oil daily activated ghrelin.
These findings led researchers to believe that MCT oil may increase appetite in people with AN and be a suitable treatment for the eating disorder.
Larger studies on MCT oil’s effect on appetite and malnutrition are warranted.
While MCT oil is often marketed as a weight loss supplement, there is little to no research to support this claim. Many studies on MCT oil for weight loss have been performed on animals rather than humans. A direct link between MCT oil and weight loss has not been proven.
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Coconut oilSide Effects of MCT Oil
MCT oil is generally considered safe but using it may cause certain side effects.
Side effects associated with MCT oil use are mostly related to the gastrointestinal tract. These tend to be mild and may include:
In some cases, side effects may be caused by using too much MCT oil. Oftentimes, side effects will subside once you decrease or stop the use of MCT oil altogether.
To prevent side effects, only use MCT oil as directed. And always speak with a healthcare provider if side effects linger or worsen after you stop using MCT oil.
Dosage: How Much MCT Oil Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There are no standardized dosage guidelines for MCT oil. This is due to an overall lack of human trials on MCT oil and the fact that it has not been approved by the FDA for any use.
Available MCT oil studies have used a wide range of doses. For example, studies on MCT oil for cognitive function have used intervention doses as low as 20 grams per day (g/d) and as high as 60 g/d or more.
Duration of MCT oil use also varied, with some study interventions lasting two days and others lasting up to six months.
Regarding malnutrition, a study on MCT oil’s effects on anorexia nervosa found that a dose of just 6 g/d increased ghrelin levels sufficiently.
These are just examples of possible dosages for MCT oil. Again, more research is needed before dosage can be standardized. Until then, it’s best to follow dosage directions as written on the product label or as instructed by a healthcare provider.
Who Should Not Take MCT Oil?
MCT oil may not be right for everyone, and some people may need to avoid it or take extra precautions.
There is not enough reliable information to know if MCT oil is safe during pregnancy. For this reason, it’s best to avoid using MCT oil if you are pregnant.
People who are breastfeeding may also need to avoid MCT oil due to a lack of safety studies.
Using MCT oil may increase the number of triglycerides in your blood. For this reason, people with high triglycerides (a type of fat in the blood) or heart disease may need to avoid taking MCT oil.
It’s always best to talk with a healthcare provider before starting a new dietary supplement. This is especially true if you’re pregnant, breastfeeding, have any health conditions, or take any medications. A healthcare provider can help you decide if MCT oil is right for you.
How to Store MCT Oil
It’s important to store MCT oil properly so it doesn’t become rancid. Keep it in a cool, dry place and out of direct sunlight. A cupboard or cabinet is typically suitable. Make sure that your MCT oil is not subjected to heat or cold. MCT oil does not require refrigeration.
You should keep this product out of sight and reach of small children and pets who may accidentally ingest it.
MCT oil should be discarded if you notice changes in how it looks, tastes, or smells. Follow expiration and discard directions as listed on the product packaging.
Sources & What to Look For
While MCT oil is specifically derived as a dietary supplement, MCTs are naturally occurring in various foods.
Both supplements and food sources can be good sources of MCTs. However, a food-first approach is always recommended for getting the nutrients your body needs.
In most cases, you can get plenty of MCTs and healthy fats from food sources. Yet, supplementation may be necessary in certain cases.
Food Sources of MCT Oil
Only a few foods naturally contain MCTs. These include:
Coconut oil
Palm kernel oil
Dairy products
Cows' milk is thought to contain higher levels of MCTs than the milk of other animals. Caprylic and capric acid make up 4% to 12% of the total fat in cow’s milk, while lauric acid makes up 3% to 5%.
If you don’t regularly eat MCT-containing foods, MCT oil supplements may be a suitable option.
MCT Oil Supplements
MCT oil supplements are mostly found in oil form. But you can also find MCT oil soft gels and powders. You can purchase these supplements online, in grocery stores, and in various health stores.
MCT oil is naturally gluten-free. You can also find organic MCT oil products.
MCT oil supplements are typically vegan, but it should be noted that naturally occurring MCTs from dairy products are not vegan.
Because MCT oil is a dietary supplement, its production is largely unregulated by the FDA. If possible, choose products approved by third parties, such as ConsumerLab.com, NSF International, and USP. A seal from one of these agencies means the supplement’s nutrition label and ingredient list are factual and the product is free from contaminants.
While MCTs and MCT oil are unique, other supplements may work similarly. Some people may prefer these and other alternative supplements for various reasons, including cost, taste, and ease of use.
Summary
MCT oil is a dietary supplement that may provide health benefits. It is mostly derived from coconut oil or palm kernel oil and is composed of medium-chain fatty acids (MCFAs), like capric acid, lauric acid, and caprylic acid.
Despite its use in the United States for several decades, human studies surrounding the use of MCT oil is lacking. Regardless, MCT oil remains a popular dietary supplement among healthy individuals, athletes, and people with certain health conditions.
Talk with a healthcare provider before adding MCT oil to your regimen.
Frequently Asked Questions
Is MCT oil safe to take every day?
Little is known about the effects of using MCT oil long-term.
It’s important to remember that MCT oil is high in saturated fat and should be used in moderation. If you use MCT oil daily, you may need to scale back the intake of other dietary fats.
Talk with a healthcare provider about how to safely use MCT oil.
Is MCT oil healthy?
MCT oil can be a part of a healthy diet.
MCT oil contains medium-chain fatty acids that are thought to be more easily digested and utilized by the body. MCT oil may be beneficial for such health conditions as malnutrition, epilepsy, Alzheimer’s disease, and diabetes.
Remember that supplements should not replace medications or standardized care. Supplements should also not replace nutrients from food.
What foods are high in MCTs?
Only a few types of foods contain MCTs. These include coconut oil, palm kernel oil, and dairy products. MCT oil is typically derived from coconut or palm kernel oil rather than from dairy products.
