What is MCT oil good for?
MCT oil, or medium-chain triglyceride oil, consists of the triglyceride fats that are extracted from either palm kernel oil or coconut oil, although they can also be found in full-fat dairy products.
MCT as an energy source
Their "medium" length makes these fats easier to digest than their "long-chain" LCT counterparts, which can be found for example in avocados or olive oil. This allows your body to absorb them faster, break them down into ketones in the liver, and use them to provide an almost immediate source of energy.
Benefits for weight loss
Aside from its energy-boosting properties, MCT oil is also promoted for its benefits regarding weight loss, as taking MCT oil is associated with an overall reduction in caloric intake.
Specifically, research has found that people who consume MCTs had a moderately lower caloric intake compared to people who take LCTs. The exact mechanism behind this effect isn't fully understood, with some believing that it is due to MCTs making you feel fuller, while older studies suggest that MCTs actively work towards burning calories more efficiently.
Benefits for diabetes
Some researchers also indicate that MCT oil could have potential benefits for people that suffer from metabolic syndrome or diabetes.
One study performed in 2007 that involved 40 people suffering from diabetes found that those who took daily MCT oil observed a reduced waist circumference, reduced body weight, and improved insulin resistance compared to those who took an LCT alternative. Other studies have shown that MCT oil consumption with a meal improves blood sugar levels.
Benefits for athletic performance
MCT is seen frequently in gym and exercise circles, and although many athletes incorporate MCT into their pre-workout routine for the purpose of maximizing their energy output, so far studies are inconclusive and more research is required to determine how much of a difference MCT actually makes in terms of athletic performance. That said, several animal studies do show promising results.
When should I take MCT oil?
MCT oil is best taken with a meal in order to maximize absorption.
Also, MCT oil can potentially have an energizing effect, due to the way in which your liver converts it into energy in the form of ketones shortly after consumption. As this form of rapid energy production could be disruptive to sleep if taken late in the day, it is advisable to take your MCT oil early in the day, preferably with breakfast, to get the most out of its energy-boosting properties and avoid any possible disturbances to your sleep schedule.
What are natural sources of MCT oil?
If you are interested in achieving your daily MCT oil intake through your diet, rich sources of MCT oil include:
- Coconut oil
- Palm kernel oil
- Milk
- Cheese
- Yoghurt
MCT Oil data sources & further reading
Last updated by Asklepios on 30th January, 2025