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Benefits of MCT oil
  • Health

Benefits of MCT Oil

Katie WellsMar 16, 2016Updated: May 19, 2020
Reading Time: 7 min

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Wellness Mama » Blog » Health » Benefits of MCT Oil
Table of Contents[Hide][Show]
  • What is MCT Oil?+−
    • Medium Chain Fatty Acids vs. Long or Short Chain
  • MCT Oil Benefits+−
    • Easier to Digest
    • Good Source of Energy
    • Support Hormones
    • Gut Health
    • Immune Health
  • MCT Oil vs Coconut Oil+−
    • Lauric Acid: The Real Story
  • Cautions About MCT Oil+−
    • Environmental Cautions
    • Digestive Cautions
  • What Kind of MCT Oil?
  • How to Use MCT Oil

It is no secret that coconut oil is a great source of healthy fats with hundreds of uses in cooking and beauty products. But did you know that MCT oil is a similar but more concentrated oil with many of the same benefits?

What is MCT Oil?

MCTs or Medium Chain Triglycerides (of Medium Chain Fatty Acids) are fatty acids of a certain length, as the name suggests. MCT oil is an oil made up of one or more of these medium chain triglycerides and it is translucent and tasteless liquid at room temperature.

Medium Chain Fatty Acids vs. Long or Short Chain

All fats are composed of carbon and hydrogen, but they vary in length. By definition, “Short Chain” fatty acids have 5 or fewer carbons, medium chains have 6-12 and long chain fatty acids have more than 12.

Medium Chain Triglycerides are considered easily digestible and beneficial fats, and instead of being metabolized through digestion like most other foods, these fats are processed in the liver. MCTs provide fast and lasting energy and are easily absorbed by the body.

These fatty acids are all classified as  Medium Chain Fatty Acids (MCFAs):

  • Caproic acid, also called hexaonic acid (C6-six carbons)
  • Caprylic Acid, also called Octanoic acid (C8-8 carbons)
  • Capric Acid, also called Dacanoic acid (C10-10 carbons)
  • Lauric Acid, also called Dodecanoic acid (C12- 12 carbons)

MCT oil can be a mixture of one or more of these types of MCFAs and is typically extracted from coconut or palm oil, which are both rich natural sources. MCFAs are also found in human breastmilk, goats milk, cheese, butter, and other types of dairy.

Whether consumed in whole form from coconut or palm oil or in a concentrated MCT form, these triglycerides have several benefits.

MCT Oil Benefits

The unique structure of medium-chain fatty acids make them beneficial in several ways:

Easier to Digest

MCTs don’t need bile salts to be digested and can pass directly from the digestive system to the blood stream without being modified by digestion like long chain fats. This makes them easier to digest and utilize than long chain fatty acids.

Because they are so easy to absorb and use, MCTs are often a good choice for those who struggle with digestive problems, fat absorption or lack a gallbladder.

Good Source of Energy

Since MCTs are processed in the liver, they are absorbed quickly and provide fast and sustained energy. MCTs move passively via the hepatic portal system to the liver without the need for a longer digestive process. Unlike almost all other foods, MCTs do not require energy to be absorbed, stored or used in the body, making them an almost perfect source of natural energy.

Support Hormones

Since fats are needed for proper hormone creation and balance in the body, MCTs may offer special benefits for those struggling with hormone imbalance. There is also research suggesting that medium chain fats may be beneficial for maintaining a healthy weight by helping balance hormones and improving insulin sensitivity.

Gut Health

MCTs have antiviral and antibacterial properties and there is some evidence that they may help balance gut bacteria and combat pathogenic bacteria. They also offer the digestive system a break because they are so easily utilized by the body. When used with a healthy diet and other ways to support gut bacteria, MCTs may help improve gut health over time. (Though regular coconut oil may be more effective for this, see below).

Immune Health

The same antiviral and antibacterial properties make MCTs beneficial for immune as well. Healthy fats are important for proper immune function, and since MCTs can be more easily used by the body, this may be especially beneficial for those who have trouble absorbing fats and who struggle with immune function.

MCT Oil vs Coconut Oil

This is where things get really interesting. MCT oil is extracted from Coconut oil and Palm oil, which are considered great natural sources of Medium Chain Triglycerides.

With the emerging popularity of MCT oil, many coconut oil manufacturers boast that coconut oil is naturally high in MCTs (which it is), but there are some important caveats! MCT oil manufacturers like to brag that their products are “more concentrated” than coconut oil (which is also true), but it also doesn’t contain one beneficial form of MCT.

Here’s the deal…

It depends on the particular type of MCT that you are trying to consume. Coconut oil is high in certain types of medium chain fatty acids, while concentrated MCT oil is a better source of others.

Perhaps you’ve read that coconut oil is 62% MCT oil. It is, but not necessarily in the same form you’d find in MCT oil. That 62% is made up of a combination of the 4 types of MCFAs listed above. All of these forms are beneficial, but when a person buys an “MCT oil,” he or she is typically trying to consume Capric acid (C10) and Caprylic Acid (C8).

The MCFA composition of coconut oil is largely from lauric acid (C12), which some biochemists argue is not a true medium chain fatty acid since it acts different in the body. It is also tremendously beneficial, but for different reasons.

Lauric Acid: The Real Story

Lauric acid is the reason that coconut oil companies claim that coconut oil is better than MCT oil. It is also the reason that MCT oil companies claim that MCT oil is better than coconut. And they are both right, but for different reasons.

Oils marketed as “MCT oil” contain either a combination of Capric and Caprylic acid, or just concentrated Caprylic acid, making them a faster and more usable source of energy. They often don’t contain Lauric Acid (C12), which acts like a combination long chain and medium chain fatty acid in the body, making it slower to digest.

The dominant fatty acid in coconut oil, on the other hand, is lauric acid, which comprises 50% of the total fat content. Coconut oil also contains a very nominal amount of Caproic Acid (C6), about 6% Caprylic Acid (C8) and about 9% Capric Acid (C10).

So coconut oil is a great source of MCFAs, but the amounts depend on if you consider Lauric Acid (C12) a medium chain triglyceride or a long one. Ask a chemist and you may be told it is a medium-chain fatty acid. Ask a biochemist and you may be told it is a long-chain fatty acid. Either way, it is beneficial.

Lauric acid is naturally antimicrobial, antibacterial and antiviral. It is excellent for the skin and it has even been studied for its potential ability to help with severe acne for this reason! Coconut oil is the richest natural source, followed by human breastmilk, which contains up to 20% of its saturated fat content as lauric acid. (Side note to nursing moms: there are studies that show that consuming coconut oil helps improve the lauric acid content of milk.)

During digestion, lauric acid is converted monolaurin, a vital substance for optimal immune function. MCT oil doesn’t contain lauric acid. While the Caprylic and Capric acids in MCT oil have some antiviral and antibacterial properties of their own, they don’t contain lauric acid and won’t help the body create monolaurin.

Long story short:

  • For fast and lasting energy, concentrated MCT oil is more beneficial
  • For Lauric acid and its immune benefits, coconut oil is the superstar

Coconut oil and MCT oil are both beneficial in their own ways and I use them both in different ways. Coconut oil is typically cheaper and supports the immune system, while MCT oil is tasteless and provides faster energy.

Cautions About MCT Oil

There are some concerns with using MCTs, both environmental and digestive.

Environmental Cautions

Concentrated MCT oils are often derived from “a blend of coconut and palm oils.” I personally always look for MCT oils sourced only from coconut oil  or sustainable and rainforest friendly palm oil because the palm oil industry is responsible for the deforestation for large parts of the rainforest. Thousands of acres of rainforest are being destroyed to make room for palm production. This has also driven many animals out of their natural habitats and greatly threatens species like the orangutan and Sumatran tiger, which are both in danger of extinction.

The large-scale production of palm crops in these areas has also driven native people from their homes and destroyed their sources of income (as many of them rely on the rainforest for food or their livelihoods.

Digestive Cautions

On a less serious (but still important) note, it is important to start using MCT oil slowly. Because it is so readily and quickly used by the body, it can lead to all kinds of (temporary but embarrassing) digestive disturbances if you jump in to quickly. I’ve even stumbled across entire threads in online forums bemoaning the “disaster pants” that resulted from using too much MCT oil too quickly. It is generally considered safe to start with 1/2 to 1 teaspoon and work up as the stomach permits.

What Kind of MCT Oil?

When buying MCT oil, I look for one that is sourced from only organic coconut (no palm). Most brands do contain palm oil, but I’ve been using this brand and really like it.

How to Use MCT Oil

Unlike coconut oil, MCT oil is liquid at room temperature and is tasteless. It is better for rapid energy and metabolism than coconut oil and it may also be a great choice for those who don’t like the taste of coconut oil or who need a liquid oil at room temperature. It is a great neutral oil for use in homemade mayonnaise or as an unflavored oil in homemade salad dressings.

It has documented benefits for the skin when used topically and for metabolism when used internally. It can also be used to make personal care products like homemade whitening toothpaste or in lotions, salves and haircare.

Of course, the most famous use for MCT oil is Dave Asprey’s Bulletproof® Coffee recipe. This fat-packed coffee uses a mixture of grass-fed butter and MCT oil for a brain and energy boost. I accomplish similar results by adding coconut oil to my healthy coffee recipe, but have tried the MCT version and can vouch for its energy-boosting and brain-focus inducing properties. (Note: There are two Bulletproof® brand MCT oils: XCT Oil (C8+C10)and Brain Octane oil (Pure C8), which do contain palm but are sustainably sourced and use a super-clean steam distillation process of extraction).

Do you take MCT oil? What benefits have you noticed from it? Share below!

benefits of MCT oil

Category: Health

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (70 Comments)

  1. Jesse

    March 22, 2016 at 8:52 AM

    “rapid breakdown of MCTs may lead to ketosis, thereby limiting their use in patients with diabetes mellitus or where clinical condition may be aggravated by acidosis or ketosis (7,19). MCTs are, however, almost always used in combination with LCTs because MCTs are not a source of essential fatty acids (20). Moreover, oxidation of MCTs leads to increased body temperature; increased energy expenditure, and induces toxicity in the central nervous system (21).” I’d cite this but I don’t want to come across as promoting the scholarly article. Anyone can find it online.

    Reply
  2. Alisha

    March 21, 2016 at 6:49 PM

    Hi Katie, which is better for cooking at low-medium temps? I have a feeling you’re going to say coconut oil but thought I’d check. Also I know you mentioned you use tallow for frying. We roast a lot of veggies as well as sauté. Tallow isn’t always available and coconut oil makes everything taste like coconut… Any other oils you like to cook with?

    Reply
    • Wellness Mama

      March 25, 2016 at 7:00 PM

      Coconut is a lot cheaper for cooking, though MCT can be used a low/medium temps as well to avoid the taste. Avocado is another option.

      Reply
    • Jenny

      September 9, 2016 at 5:04 AM

      You can buy coconut oil that doesn’t taste like coconut. That’s what I put in my bulletproof coffee everyday

      Reply
  3. Kavita Goyal

    March 21, 2016 at 1:42 PM

    Is it safe for kids to consume MCT? As it is mentioned in the post that it is not easily digestible for adults and to introduce it into the foods with small quantities.. How can kids adjust to it?

    Reply
    • Wellness Mama

      March 25, 2016 at 7:00 PM

      I give it to my kids, but I started them very slowly at about 1/2 teaspoon in smoothies or hot drinks.

      Reply
      • Kelley

        June 22, 2016 at 12:22 AM

        Have you read about the loss of nutrients when you blend something? It’s the process of blending that is heating the food and killing the nutrients. Just thought I would ask your opinion.

        Reply
        • Rikka Zimmerman

          June 23, 2016 at 2:46 PM

          Good question. I have wondered about using my Vitamix, which can heat things up, even if that’s not what’s intended. I wondered if that partially destroyed some of the nutrients.

          Reply
  4. Naima

    March 20, 2016 at 11:12 PM

    Can one take MCT oil during pregnancy? Did you take it while preggo Wellness Mama? Thanks! 🙂

    Reply
    • Wellness Mama

      March 25, 2016 at 7:47 PM

      I did consume it in small amounts in foods or drinks

      Reply
      • Paige S

        April 12, 2019 at 10:44 AM

        Is it safe for nursing mommas?! Like in a smoothie?

        Reply
        • Katie Wells

          April 12, 2019 at 10:51 AM

          I’ve taken it while nursing, but check with your doctor, as there are many factors, such as your genes and the amount taken, that will determine the answer to this…

          Reply
  5. Kelly

    March 20, 2016 at 11:10 PM

    Love your content .. How’s the new baby?hope you all are doing well

    Reply
  6. Dee

    March 20, 2016 at 9:20 PM

    This was very informative, thank you. I live in the tropics, and coconut and palm oils are in abundance here, and produced without having to destroy the ecosystem. I just want to confess, though, that I can’t help chuckling every time I read something like “coconut oil is solid at room temperature”, because where I live (no air-conditioning, we rarely go below 27C/80F majority of the year), I need to put the coconut oil in the fridge to get it solid ^_^ More power to you and your blog!

    Reply
  7. Susan

    March 20, 2016 at 8:22 PM

    RAW EGGS,,,,,,,,,,, 🙁 I would not want to use raw eggs in anything that isn’t heated enough to cook the eggs .. 🙁 It could make a person sick.

    Reply
    • Wellness Mama

      March 20, 2016 at 8:42 PM

      Yet the French use raw eggs (from trusted sources) all the time and seem to have avoided an epidemic of salmonella…

      Reply
  8. Rebecca

    March 20, 2016 at 6:52 PM

    I use MCT oil for homemade Mayo and love it. I have been wondering lately about the processing of the MCT from the coconut oil. We all try to avoid processed and refined oils…but isn’t MCT oil processed and/or refined? Anybody have any knowledge about the processing?

    Reply
  9. Susan

    March 20, 2016 at 6:11 PM

    What about cholesterol and effects on your arteries??? I’ve heard coconut oil is supposed to be ok, yet I’ve had several people report they never had cholesterol problems but then just months after using coconut oil there cholesterol increased and they suffered heart attacks!

    Reply
    • Wellness Mama

      March 20, 2016 at 8:10 PM

      It depends. If you believe that dietary cholesterol leads to heart attacks, than anything that increases cholesterol would be harmful. I make the argument that dietary cholesterol is a very small and mostly irrelevant part of the heart disease puzzle. Definitely do your own research on this or any issue, but cholesterol is vital in the body for hormone production. The idea that cholesterol “causes” heart disease has definitely become very widespread, but in the study I quote above, low cholesterol in the body has been correlated with a higher likelihood of death. Cholesterol works as a band aid of sorts, going to places in the body where inflammation exists and is part of the repair process. Indicting it as the “cause” of heart disease seems rather like saying that emergency medical professionals “cause” car accidents because they always seem to be on the scene after accidents happen.

      Reply
  10. Cindy

    March 20, 2016 at 4:16 PM

    Thanks SO MUCH for raising the important rainforest issues surrounding palm oil. It’s great to see a health blog caring also about the health of the planet. Thank you thank you!

    Reply
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