Benefits and uses of MCT oil

MCT oil

You may know about the coconut oil, which nourishes your hair. Here is an oil, MTC oil, distilled from coconut oil, which can help you too.

Introduction of MCT oil

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid. They are also sometimes called “MCFAs” for medium-chain fatty acids. MCT oil is a pure source of fatty acids. MCT oil is a dietary supplement often distilled from coconut oil, which is made from the tropical fruit. MCT powder is manufactured with MCT oil, dairy proteins, carbohydrates, fillers and sweeteners.

Benefits of MCT oil

Enhanced cognitive function

MCT oil has been shown to significantly improve the memory and overall brain health2 of people with functional brain problems like brain fog and even people with mild to moderate Alzheimer’s disease3 who had the APOE4 gene, which is associated with an increased risk factor of the neurological condition.

Support ketosis

Having some MCT oils is one way to help you get into nutritional ketosis4, also known as becoming a metabolic fat burner. In fact, MCTs have the ability to jump-start ketosis5 without the need to follow a ketogenic diet or fast.

MCT oil is easily absorbed, which boosts energy6, and eating is an easy way to increase ketones. These fats are so good at increasing ketosis that they can work even in the presence of higher carb intake.

The lauric acid in coconut oil has also been shown to create a more sustained ketosis.

Improved immunity

Eating MCT is a great food-based way to promote healthy microbiome balance9. Research has shown that MCT fats help kill off pathogenic (bad) bacterial infections, acting as a natural antimicrobial. Again, we have lauric acid to thank here: Lauric acid and caprylic acid10 are the bacterial, viral, and fungal fighters of the MCT family.

Potential weight loss support

MCTs have gotten a lot of attention for their potential to promote weight loss. While they have not been found to diminish appetite, evidence supports their ability to effectively lower caloric intake.

More research is needed on this topic to really understand its weight-loss potential, however a study found that when LCTs were replaced with MCTs in the diet, there were some reductions in body weight and composition.

Increased muscle strength

Want to take your workouts to the next level? Research has shown13 that supplementing with a blend of MCT oil, amino acids rich in leucine, and good old vitamin D increases muscle strength. Even MCT oil supplemented on its own shows promise in helping to increase muscle strength.

Consuming MCT-rich foods like coconut also seems to increase people’s ability to work out longer during high-intensity exercise routines.

Increased insulin sensitivity

A way of life for those with diabetes, blood sugar monitoring has become increasingly popularly for non-diabetics. I have many go-to tools for my patients with blood sugar issues, and MCT oil is definitely one of them. A study found that MCTs increase insulin sensitivity,16 reversing insulin resistance and improving diabetes risk factors overall.

Uses of MCT oil

Add it to your coffee. 

This method was popularized by Bulletproof. “The standard recipe is: one cup of brewed coffee plus one teaspoon to one tablespoon MCT oil and one teaspoon to one tablespoon butter or ghee,” Martin says. Combine in a blender and blend on high speed until frothy and emulsified. (Or try Well+Good Council member Robin Berzin, MD’s go-to recipe.)

Add it into a smoothie. 

Fat can add satiety to smoothies, which is important if you’re hoping for it to serve as a meal. Try this delicious smoothie recipe (featuring MCT oil!) from functional medicine doctor Mark Hyman, MD.

Make “fat bombs” with it. 

These keto-friendly snacks are designed to provide lots of energy without the crash, and MCT oil or coconut oil can be used to make them. This option from blogger Wholesome Yum is like a low-carb take on a peanut butter cup.

Side effects and precautions of MCT oil

If taken in large doses, MCT oil or powder may cause abdominal pain, nausea, vomiting and diarrhea, warns DiMarino. Long-term use of MCT oil products also could lead to fat building up in the liver.