MCT Oil
What is MCT Oil?
MCT oil is a dietary supplement composed of medium-chain triglycerides. Unlike the long-chain triglycerides (LCT) predominantly found in our diets, MCTs have a shorter molecular structure, making them more digestible (1). Typically, MCT oil is procured from either coconut or palm kernel oil through fractionation, a process that isolates and concentrates the MCTs from the base oil (1).
What is it used for? Which health benefits does it provide?
MCT oil's primary claim to fame is its potential to offer rapid energy and facilitate weight loss. Given its swift digestion and absorption rates, MCTs can be transformed into ketone bodies, providing an alternative energy reservoir for both the brain and body. This is particularly beneficial for those adhering to a ketogenic or low-carbohydrate regimen (5)(6). Other prospective advantages of MCT oil encompass:
- Diminished appetite: Preliminary research implies that MCT oil might amplify the release of satiety hormones, thus curtailing calorie consumption (4).
- Antibacterial attributes: MCTs exhibit antimicrobial properties that may bolster gut health (6).
- Management of certain neurological disorders: Notably, the ketogenic diet, which incorporates MCT oil, has been employed to control epilepsy in pediatric patients since the early 20th century (4).
Nevertheless, it's crucial to note that comprehensive research is still required to ascertain the efficacy and long-term impacts of MCT oil regarding these health merits (6).
When to take it and with or without food?
The timing of MCT oil intake hinges on individual inclinations and intended outcomes. While some opt for a morning dose for an instantaneous energy surge, others might incorporate it pre-exercise or within their ketogenic diet (1). For those unaccustomed to its consumption, accompanying MCT oil with food can mitigate potential gastric discomfort (5).
What is the standard dose and the max dose per day?
MCT oil dosage can differ based on individual necessities and health objectives. Commencing with a modest amount, like half a tablespoon, and incrementally augmenting it as one acclimates is often recommended (5). For personalized guidance, especially considering any existing health issues or concurrent medications/supplements, it's prudent to consult a dietitian or medical professional (1).
What are the side effects?
While MCT oil is generally deemed safe when consumed judiciously, potential side effects include:
- Weight augmentation: Owing to its caloric density, excessive MCT oil consumption, without caloric intake considerations, might result in weight gain (1).
- Elevated blood lipids: MCT oil might escalate blood lipids linked to cardiovascular diseases in certain individuals. Consultation with a physician is advisable, especially for those with cardiac or cholesterol concerns (6).
- Gastrointestinal disturbances: Exorbitant MCT oil intake, more so on an empty stomach, can trigger digestive ailments like diarrhea, nausea, or abdominal cramps. Mitigation strategies involve initiating with minimal doses and pairing with food (1)(5).
Which other medications or supplements can cause undesired interactions?
To date, MCT oil hasn't been identified to have substantial interactions with medications or other supplements. Nevertheless, those on medications or with pre-existing health conditions should invariably liaise with a healthcare provider prior to integrating MCT oil into their regimen (1).
Citations:
(1) WebMD - MCT Oil Health Benefits and Uses
(2) Verywell Health - MCT Oil
(3) Forbes - What is MCT Oil?
(4) Cleveland Clinic - MCT Oil Benefits
(5) Amazon - Sports Research Keto MCT Oil
(6) Healthline - Benefits of MCT Oil