MCT Oil Explained: Benefits and Uses

What is MCT Oil?

MCT stands for Medium-Chain Triglycerides, a type of fat that's structured differently from the long-chain fatty acids found in most foods. MCTs are composed of fatty acids with a chain length of 6-12 carbon atoms, making them shorter than the long-chain triglycerides (LCTs) that have 13 or more carbon atoms.

This structural difference is significant because it affects how your body processes these fats. MCTs are absorbed and metabolized differently than longer-chain fats, which is why they've become popular among people following ketogenic diets, athletes, and those interested in natural wellness.

Understanding the Types of MCTs

There are four main types of medium-chain fatty acids, classified by the number of carbon atoms in their chain:

Caproic Acid (C6)

With 6 carbon atoms, caproic acid is the shortest MCT. It's rarely found in significant amounts in MCT oil products because it can have an unpleasant taste and may cause digestive discomfort. It converts to ketones very quickly but is not commonly used in supplements.

Caprylic Acid (C8)

Caprylic acid contains 8 carbon atoms and is considered one of the most beneficial MCTs. It converts rapidly to ketones and is easily absorbed. Many premium MCT oils are concentrated in C8 because of its efficiency in producing ketones. Research has shown that C8 can raise blood ketone levels within 30-60 minutes of consumption.

Capric Acid (C10)

With 10 carbon atoms, capric acid is slightly longer than C8 and converts to ketones somewhat more slowly. It's still considered highly beneficial and is commonly found in MCT oil products. C10 provides sustained energy and is well-tolerated by most people.

Lauric Acid (C12)

Lauric acid has 12 carbon atoms, making it the longest medium-chain fatty acid. While technically an MCT, lauric acid behaves more like a long-chain fatty acid in terms of digestion and metabolism. It's metabolized more slowly than C8 and C10, and some experts debate whether it should be classified as an MCT. Coconut oil is approximately 50% lauric acid.

MCT Oil vs. Coconut Oil

Many people wonder about the difference between MCT oil and coconut oil, since coconut oil is often marketed as a source of MCTs.

Coconut Oil naturally contains approximately 55-65% medium-chain fatty acids, with the majority being lauric acid (C12). It also contains long-chain fatty acids and has a distinct coconut flavor and aroma. Coconut oil is solid at room temperature below 76°F (24°C).

MCT Oil is a concentrated extract that typically contains only C8 and C10 fatty acids, or sometimes just C8. It's a clear, odorless liquid that remains liquid at room temperature. MCT oil is more concentrated in the shorter-chain MCTs that convert more readily to ketones.

While coconut oil is a good dietary fat, MCT oil provides a more concentrated dose of the specific medium-chain fatty acids that are most efficiently converted to ketones.

How MCT Oil Works in Your Body

The unique structure of MCTs allows them to be processed differently than other fats:

Rapid Absorption

Unlike long-chain fatty acids, MCTs don't require bile salts for digestion. They're absorbed directly from the small intestine into the bloodstream and transported via the portal vein straight to the liver. This is different from long-chain fats, which are packaged into chylomicrons and travel through the lymphatic system before entering the bloodstream.

Quick Conversion to Energy

Once in the liver, MCTs can be rapidly converted into ketones through a process called ketogenesis. Ketones are molecules that can be used as an alternative fuel source by the brain, heart, and muscles. Research has shown that consuming MCT oil can increase blood ketone levels within 30-60 minutes, even without carbohydrate restriction.

Minimal Fat Storage

Because MCTs are preferentially used for immediate energy rather than stored as fat, they're less likely to be deposited in adipose tissue compared to long-chain fatty acids. Studies have measured the oxidation rate of MCTs and found they're burned for energy more readily than LCTs.

MCT Oil and Ketogenic Diets

MCT oil has become particularly popular among people following ketogenic or low-carbohydrate diets. The ketogenic diet is a high-fat, low-carbohydrate eating pattern that shifts the body into a metabolic state called ketosis, where it primarily burns fat for fuel instead of carbohydrates.

MCT oil supports ketogenic diets in several ways:

Increases Ketone Production: Even when consuming some carbohydrates, MCT oil can help maintain or increase ketone levels. Studies have shown that MCT consumption can raise blood ketones by 0.1-0.5 mmol/L within an hour.

Easier Ketosis Entry: MCTs can help people enter ketosis more quickly or maintain ketosis while consuming slightly more carbohydrates than a strict ketogenic diet would typically allow.

Sustained Energy: The rapid conversion of MCTs to ketones provides a quick source of energy without the blood sugar fluctuations that come from carbohydrates.

MCT Oil Powder vs. Liquid Oil

MCT oil is available in both liquid and powder forms, each with distinct advantages:

MCT Oil Liquid

Pros: Pure MCT oil with no added ingredients, more concentrated, typically less expensive per serving, can be used in cooking at low to medium temperatures.

Cons: Can separate in cold beverages, may cause digestive upset if consumed too quickly or in large amounts, not ideal for travel.

MCT Oil Powder

Pros: Mixes easily in both hot and cold liquids without separating, often easier on digestion, convenient for travel, can be added to foods and baked goods, creates a creamy texture in beverages.

Cons: Contains added ingredients (typically fiber like acacia or tapioca), slightly less concentrated than pure oil, may be more expensive per serving.

MCT oil powder is created by spray-drying MCT oil with a carrier fiber, resulting in a powder that dissolves easily and may be gentler on the digestive system.

How to Use MCT Oil

MCT oil is incredibly versatile and can be incorporated into your daily routine in many ways:

In Coffee or Tea

One of the most popular uses is adding MCT oil to morning coffee, creating what's often called "bulletproof coffee" or "keto coffee." Start with 1 teaspoon and blend it into your coffee for a creamy, frothy texture. The fat provides sustained energy and may help reduce hunger.

In Smoothies

Add 1-2 tablespoons of MCT oil to your smoothies for an energy boost. It blends well with fruits, vegetables, protein powder, and other ingredients without affecting the flavor.

In Salad Dressings

MCT oil can be used in homemade salad dressings. Since it remains liquid at room temperature, it won't solidify like coconut oil when refrigerated.

Straight from the Spoon

Some people take MCT oil directly by the spoonful, though this method may increase the likelihood of digestive discomfort if you're not accustomed to it.

In Cooking (Low Heat)

MCT oil has a smoke point of approximately 320°F (160°C), making it suitable for low-heat cooking, baking, and sautéing. It's not recommended for high-heat cooking or frying.

Starting with MCT Oil: Dosage and Timing

If you're new to MCT oil, it's important to start slowly to allow your digestive system to adapt:

Week 1: Start with 1 teaspoon (5ml) per day, preferably with food.

Week 2: Increase to 1 tablespoon (15ml) per day if well-tolerated.

Week 3+: Gradually increase to 2-3 tablespoons (30-45ml) per day, divided into 2-3 doses.

Research studies have used dosages ranging from 1-4 tablespoons per day. Most people find 1-2 tablespoons daily to be effective and well-tolerated.

Best Times to Take MCT Oil:

• Morning: Many people add MCT oil to their morning coffee for sustained energy throughout the day.
• Pre-Workout: Taking MCT oil 30-60 minutes before exercise may provide quick energy.
• Between Meals: MCT oil can help reduce hunger and provide energy between meals.
• With Meals: Taking MCT oil with food may reduce the likelihood of digestive discomfort.

Potential Digestive Considerations

The most common issue people experience when starting MCT oil is digestive discomfort, which may include:

• Stomach cramping
• Diarrhea
• Nausea
• Bloating

These effects are typically temporary and can be minimized by:

• Starting with a small dose and increasing gradually
• Taking MCT oil with food rather than on an empty stomach
• Dividing your daily dose into 2-3 smaller servings
• Choosing MCT oil powder, which may be easier to digest
• Ensuring adequate hydration

Most people find that digestive issues resolve within 1-2 weeks as their body adapts to processing MCTs.

What to Look for in MCT Oil

When choosing an MCT oil product, consider these factors:

MCT Composition: Look for products that specify the types of MCTs included. Pure C8 (caprylic acid) or a blend of C8 and C10 (capric acid) are generally preferred over products high in C12 (lauric acid).

Source: MCT oil is typically derived from coconut oil or palm kernel oil. Coconut-derived MCT oil is more common and generally preferred for sustainability reasons.

Purity: Choose products with minimal ingredients - ideally just pure MCT oil or MCT oil powder with a clean fiber source.

Third-Party Testing: Look for products that are third-party tested for purity and quality.

No Additives: Avoid products with unnecessary fillers, artificial flavors, or additives.

Packaging: MCT oil should be packaged in dark glass bottles or BPA-free plastic to protect it from light and oxidation.

MCT Oil and Exercise

Athletes and fitness enthusiasts often use MCT oil for several reasons:

Quick Energy Source: MCTs provide rapid energy that doesn't require the digestive process needed for other fats.

Endurance Support: Some research has examined MCT oil's effects on endurance performance, with studies measuring exercise duration and perceived exertion.

Recovery: The anti-inflammatory properties of MCTs may support post-exercise recovery.

Body Composition: Some studies have investigated MCT oil's effects on body composition when combined with exercise and a balanced diet.

Storage and Shelf Life

Proper storage helps maintain the quality of your MCT oil:

• Store in a cool, dark place away from direct sunlight
• Keep the bottle tightly sealed when not in use
• MCT oil typically has a shelf life of 1-2 years when stored properly
• Liquid MCT oil remains liquid at room temperature and doesn't need refrigeration
• MCT oil powder should be kept in a cool, dry place in an airtight container

Frequently Asked Questions

Explore Our MCT Products

Ready to experience the benefits of MCT oil? Check out our premium MCT products:

• MCT Oil Powder - Medium Chain Triglycerides with Green Tea | 30 Servings
• Collagen Creamer Vanilla - 10g Collagen Peptides with MCT Oil | 20 Servings
• Keto BHB Salts with MCT Oil Green Tea Apple Cider Vinegar - 5-in-1

Disclaimer: This article is for educational purposes only. The information provided is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before starting any new supplement regimen.