Medically reviewed by Suzanne Fisher, RD
MCT oil, or medium-chain-triglyceride oil, is a processed oil containing shorter chains of fats than most other food sources of fat. These shorter fat chains are digested more quickly. Their unique chemical structure is also beneficial for people with fat malabsorption disorders and certain neurological disorders.
There are four kinds of MCTs: caproic acid, caprylic acid, capric acid, and lauric acid. Each one has a slightly different chemical structure. You can find them naturally in coconut oil, cow’s milk, or palm kernel oil. MCTs can also be synthetically generated and added to foods or supplements.
Design by Health
Since MCTs are shorter in length than other saturated fats, they are digested and absorbed differently, which gives them unique benefits. MCTs are commonly used to manage digestive disorders and new research shows they may help treat neurological disorders, too.
Note that while some supplement manufacturers claim MCT oil helps improve athletic performance, a recent review found little to no benefits on exercise performance from MCT oil.
1. May Help With Epilepsy Management
MCT oil may help reduce the frequency of seizures in people with epilepsy. That’s in part because MCTs are metabolized quickly to form ketone bodies.
Ketone bodies are a source of energy for the body and brain formed from fatty acid metabolism in the liver. They’re typically formed when the body doesn’t have enough glucose (sugar) from carbohydrates, so it has to turn to fats for energy. However, when you take MCT oil your body produces ketones without you needing to fast or adopt a ketogenic diet.
Some researchers believe ketones provide a more efficient energy source for the brain than glucose for people with neurological disorders like epilepsy or Alzheimer’s disease. Currently, people with drug-resistant epilepsy—especially kids—often have to adopt a fully ketogenic diet high in fat and low in carbs to try to help reduce seizure frequency. Researchers are looking at MCT oil as a potential new functional food in medicine because it produces ketones without a high-fat, low-carb diet.
For example, a recent study found that patients with drug-resistant epilepsy who supplemented their diet with MCT oil for three months had 42% fewer seizures than they did at baseline. This study is promising, but more studies that include a control group are needed to confirm the effects.
2. May Help Prevent or Treat Alzheimer’s Disease
The metabolism of MCTs into ketone bodies may also support the prevention and treatment of Alzheimer’s disease.
Alzheimer’s is associated with insulin resistance in the brain. Essentially, it’s harder for your brain to use glucose for energy. So, researchers believe ketone bodies may be a more effective energy source for the brain when cognitive decline starts to occur, which may help with cognitive outcomes.
A recent review and meta-analysis of 16 studies examined the effects of MCTs on people with subjective cognitive decline, mild cognitive impairment, and Alzheimer’s disease. The researchers reported that all 16 studies found an increase in blood ketones among participants taking MCTs.
Some of these studies found cognitive improvements from MCTs, while others found no change. So, while MCTs do effectively increase ketone levels, more research is needed to confirm whether this leads to better cognitive outcomes.
3. May Help Prevent Malnutrition in Digestive Disorders
MCTs have long been used in the case of fat malabsorption since they’re easier to digest and absorb than longer-chain fats. This is important because people with fat malabsorption disorders are at increased risk of malnutrition. MCTs are effective because they don’t require bile salts for absorption, unlike most fats. One study in premature infants found that replacing 40% of fat intake with MCTs enhanced overall fat absorption by 10%.
Plus, since MCTs don’t require pancreatic enzymes to digest, they may be an effective supplement for people with pancreatic insufficiency. A small study found that in adults with chronic pancreatitis, taking an enteral formula that used MCTs for 69% of the fat content three times per day for 10 weeks reduced abdominal pain after meals.
Many fat malabsorption disorders require enteral (through the intestine) or parenteral (outside of the intestine, such as intravenous) feeding, so the ratio of MCTs is determined by a healthcare provider or registered dietitian.
How to Take MCT Oil
MCT oil supplements are most often found in powder or liquid form. They’re typically unflavored and mix well into your favorite beverage, such as a smoothie. You can also add them to foods like oatmeal or pancake batter. Liquid MCT supplements can also be added to salad dressing. Make sure to have an MCT oil supplement with food to reduce the chance of gastrointestinal effects.
Dosage
There is no recommended daily intake for MCT oil, nor is there a tolerable upper limit. However, some researchers have advised people not to exceed 4–7 tablespoons per day.
Keep in mind that MCT oil is a form of saturated fat. The Dietary Guidelines for Americans recommend capping your saturated fat intake at 10% of your total caloric intake daily. The American Heart Association has stricter guidelines; they recommend no more than 5–6% of your calories come from saturated fat.
The exception to this is someone following a ketogenic diet for epilepsy management, which should be done under the close supervision of a healthcare provider. In that case, a person’s saturated fat intake will likely be much higher.
Is MCT Oil Safe?
MCT oil is generally safe to consume. However, research is limited on the safety of taking an MCT oil supplement for people who are pregnant or breastfeeding. It’s generally best to speak with your healthcare provider before starting a supplement.
Potential Drug Interactions
Research hasn’t revealed any interactions between MCT oil and drugs or other supplements. However, always speak with your healthcare provider or registered dietitian before starting a new supplement, especially if you’re taking another supplement or medication. They can advise you on the safety of taking MCT oil based on your personal medications and health needs.
What to Look For
The U.S. Food and Drug Administration (FDA) does not regulate supplements as closely as it does food and drug products. To ensure the quality of your product, it’s best to purchase an MCT oil supplement that is third-party tested for purity and potency. Reputable third-party testers include U.S. Pharmacopeia, NSF International, and ConsumerLab.com. Look for the organization’s seal on the bottle.
When in doubt, speak with a healthcare provider before starting a new supplement, especially if you have a medical condition, are pregnant or breastfeeding, or are taking any prescription medications.
Can You Take Too Much MCT Oil
There is no daily upper limit established for MCT oil. However, one study found 30 grams was the maximum safe dosage of MCT oil at one time to minimize adverse effects around exercise. Another study recommends capping your daily intake at 4–7 tablespoons per day, spread throughout the day.
Also, if you rely too heavily on MCT oil and neglect to have other sources of fat, you may become deficient in essential fatty acids.
Since MCT oil is still a form of saturated fat, it may slightly raise triglyceride levels, so be sure to still eat a well-rounded diet. Consuming excess dietary fat—particularly saturated fat—and inadequate carbs, fiber, and protein can be harmful for metabolic health, so consider MCT oil as part of your fat intake for the day.
Side Effects of MCT Oil
MCT oil may cause gastrointestinal side effects like abdominal cramps, diarrhea, or bloating. To prevent these side effects, it can help to start small slowly up your dose. Also, make sure to follow the manufacturer’s instructions for use. If you experience consistent or severe side effects, stop taking the supplement and talk to your healthcare provider.
A Quick Review
MCT oil is an increasingly popular supplement, but it’s most helpful for people with certain medical conditions including drug-resistant epilepsy, Alzheimer’s disease, and fat malabsorption disorders. It’s effective because of the unique way it’s digested and absorbed by the body and its ability to produce ketone bodies. MCT oil is generally safe to consume and is found in a few foods, but if you’re considering taking a supplement, it’s best to consult with a healthcare provider or registered dietitian first.
Read the original article on Health.com.
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