Introduction
Medium-chain triglycerides (MCTs) are a type of fatty acid found in certain foods, such as coconut oil. They are also available as dietary supplements in the form of MCT oil. In recent years, MCT oil has gained popularity among health-conscious individuals due to its potential health benefits. This article will review the scientific literature on the effects of MCT oil on health.
MCT Oil and Weight Loss
Several studies have suggested that MCT oil may help with weight loss. One randomized controlled trial in 49 overweight adults found that those who consumed MCT oil as part of a weight loss program lost more weight and body fat than adults who consumed olive oil, which has a high concentration of monounsaturated fats (1). MCT oil may also help to increase feelings of fullness and, as a result, may reduce calorie intake (2).
MCT Oil and Brain Function
MCT oil has been suggested to have potential benefits for brain function. A randomized controlled trial in 20 healthy young adults found that consumption of MCT oil improved cognitive performance in a memory task compared to a control group (3). MCT oil may also be helpful in certain neurological conditions, such as Alzheimer’s disease, where impaired glucose metabolism in the brain is thought to be a contributing factor (4).
MCT Oil and Athletic Performance
MCT oil has also been suggested to have potential benefits for athletic performance. One study found that consumption of MCT oil improved endurance performance in recreational athletes (5).
Safety and Dosage
MCT oil is generally considered safe for consumption in healthy individuals (6). However, excessive consumption may cause gastrointestinal distress, such as diarrhea, nausea, and vomiting. The recommended daily dosage of MCT oil is typically around 1-2 tablespoons per day (7).
Conclusion
MCT oil has potential health benefits, including weight loss, improved brain function, and improved athletic performance. MCT oil is generally considered safe for consumption in healthy individuals.
References:
- St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008;87(3):621-6. https://academic.oup.com/ajcn/article/87/3/621/4633327
- Stubbs RJ, Harbron CG. Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men. Int J Obes Relat Metab Disord. 1996;20(5):435-44. https://www.ncbi.nlm.nih.gov/pubmed/8696422
- Reger MA, Henderson ST, Hale C, et al. Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiol Aging. 2004;25(3):311-4. https://www.ncbi.nlm.nih.gov/pubmed/15123336
- Croteau E, Castellano CA, Fortier M, et al. A cross-sectional comparison of brain glucose and ketone metabolism in cognitively healthy older adults, mild cognitive impairment and early Alzheimer's disease. Exp Gerontol. 2018;107:18-26. https://www.sciencedirect.com/science/article/abs/pii/S0531556517304921
- Nosaka N, Suzuki Y, Nagatoishi A, et al. Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes. J Nutr Sci Vitaminol (Tokyo). 2009;55(2):120-5. https://www.jstage.jst.go.jp/article/jnsv/55/2/55_2_120/_article/-char/ja/
- St-Onge MP, Jones PJ. Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. J Nutr. 2002;132(3):329-32. https://academic.oup.com/jn/article/132/3/329/4687416
- Medium-Chain Triglycerides (MCTs) - Health Professional Fact Sheet. National Institutes of Health. https://ods.od.nih.gov/factsheets/MCT-HealthProfessional/