7 Science-Based Benefits of MCT Oil: Weight Loss, Energy & More

Medium-chain triglyceride (MCT) oil has gained significant popularity in the health and wellness community, particularly among those following ketogenic diets and seeking natural ways to support weight management. This processed oil, primarily sourced from coconut or palm kernel oil, contains unique fatty acids that your body metabolizes differently than other fats.

Unlike the long-chain triglycerides found in most foods, MCTs are absorbed more quickly and can provide rapid energy. But the benefits of MCT oil extend far beyond quick fuel. Research suggests it may support weight loss, improve cognitive function, and help manage certain health conditions.

In this comprehensive guide, we’ll explore the science-backed benefits of MCT oil, how it works in your body, and what you need to know before adding it to your diet.

What Is MCT Oil?

MCT stands for medium-chain triglycerides, a type of fat with a unique molecular structure. As the name suggests, these fats contain medium-length chains of fatty acids called triglycerides. This shorter chain length is what makes MCTs different from the long-chain triglycerides (LCTs) found in most dietary fats.

There are four main types of medium-chain fatty acids:

• Caproic acid (C6): The shortest chain, comprising 6 carbon atoms
• Caprylic acid (C8): Contains 8 carbon atoms
• Capric acid (C10): Contains 10 carbon atoms
• Lauric acid (C12): Contains 12 carbon atoms

Most commercial MCT oils are almost entirely composed of caprylic and capric acid, as these provide the most efficient metabolic benefits. While MCTs occur naturally in coconut oil, palm kernel oil, and some dairy products, MCT oil is a concentrated source that has been processed to maximize these beneficial fatty acids.

1. MCT Oil May Help Lower Calorie Intake

One of the most appealing benefits of MCT oil for those looking to manage their weight is its potential to help reduce overall calorie consumption throughout the day.

MCT oil contains approximately 10% fewer calories than long-chain triglycerides found in foods like olive oil, nuts, and avocados. While this difference might seem small, it can add up over time when MCT oil is used regularly as part of your diet.

A 2020 analysis examining 17 different studies found a notable association between MCT consumption and lower calorie intake. Participants who consumed MCTs had a moderately reduced calorie intake compared to those consuming LCTs.

The mechanism behind this effect isn’t entirely clear. Earlier research from 2014 suggested that MCT oil might promote the release of peptide YY and leptin, two hormones that help create feelings of fullness after eating. However, more recent studies have shown mixed results regarding MCTs’ effects on appetite-related hormones.

Interestingly, a 2017 study found that people who consumed 2 tablespoons of MCT oil with their breakfast ate less food at lunch compared to those who consumed coconut oil. This suggests that MCT oil may help with portion control and reducing snacking between meals.

2. MCT Oil Could Support Weight Loss and Body Composition

Beyond potentially reducing calorie intake, MCT oil may directly impact body weight and composition. Multiple studies have examined this relationship, with generally positive but modest results.

A 2015 review of 13 randomized controlled trials found that MCTs supported modest weight loss, fat loss, and reduced body measurements. However, researchers noted that many studies were of varying quality, and some had potential conflicts of interest due to industry funding.

Another comprehensive review from the same year examining 11 trials reached similar conclusions about MCTs’ potential for supporting weight management, though the effects were generally modest.

The weight loss benefits of MCT oil may be enhanced when combined with a ketogenic diet. Your body can convert MCTs into ketones, which serve as an alternative energy source when carbohydrate intake is low. Taking MCT oil while following a ketogenic diet may help you stay in ketosis—the fat-burning metabolic state that gives this diet its name.

It’s important to note that while some studies suggest ketogenic diets can aid weight loss, the long-term effects aren’t fully understood, and individual responses to these diets can vary significantly.

3. MCT Oil Provides Quick, Efficient Energy

One of the most well-established benefits of MCT oil is its ability to provide rapid energy to your body. This happens because of how your body processes medium-chain triglycerides differently from other fats.

Your body absorbs MCTs much more rapidly than long-chain triglycerides. Due to their shorter chain length, MCTs travel quickly from your gut to your liver without requiring bile for digestion, unlike longer-chain fats.

Once in the liver, MCTs can be immediately broken down and used for energy or converted into ketones. Because they enter your bloodstream so quickly without extensive breakdown, they can serve as an immediate fuel source for your body and brain.

This makes MCT oil particularly valuable for people following ketogenic diets or those seeking quick energy without consuming carbohydrates. The liver can convert MCTs into ketones, which can cross the blood-brain barrier to provide an alternative energy source for brain cells. This is especially beneficial when glucose availability is limited.

4. MCT Oil May Help Burn Fat During Exercise

Athletes and fitness enthusiasts have shown interest in MCT oil for its potential to enhance fat burning during exercise. While the research is ongoing, some studies suggest promising results.

A 2009 study found that athletes who consumed 6 grams (approximately 1.5 teaspoons) of MCTs with food before cycling used more fat than carbohydrates for energy, compared to those taking LCTs. However, the difference wasn’t statistically significant.

More recent research from 2020 showed that male participants who consumed MCTs burned more fat during exercise, but interestingly, female participants did not show the same effect. This suggests there may be gender-specific responses to MCT supplementation.

Overall, most research hasn’t demonstrated dramatic changes in fat utilization during exercise from MCT consumption. A comprehensive 2022 review of 13 human studies found that MCT supplementation offered minimal or no significant benefits for exercise performance, with no substantial effects on energy use or other performance markers.

An earlier 2011 animal study suggested that an MCT-rich diet might not impair exercise performance, unlike an LCT-rich diet, which could potentially worsen it. However, translating these animal study results to humans requires caution.

5. MCT Oil May Support Management of Neurological Conditions

Some of the most intriguing research on MCT oil involves its potential to help manage certain neurological conditions, including epilepsy, Alzheimer’s disease, and autism spectrum disorder.

It’s crucial to understand that MCTs are not a replacement for prescribed medical treatments. If you’re considering MCT oil for managing any health condition, consult with your healthcare provider first, as supplements can have side effects and may interact with medications.

Epilepsy

The ketogenic diet was originally developed in the 1920s as a treatment approach for epilepsy, long before it became popular for weight loss. Researchers discovered that fasting increases ketone production, which may reduce the frequency of epileptic seizures.

Since the body converts MCTs into ketones, they may offer benefits for people with epilepsy. A 2021 review of research found promising results in test-tube and animal studies, though human studies remain limited.

A small 2022 study included adults with epilepsy who hadn’t responded well to medication. On average, participants experienced 42% fewer seizures when supplementing with MCT oil for 3 months. However, the authors emphasized that more extensive research is needed before drawing firm conclusions.

A 2013 test-tube study suggested that certain MCTs may have more potent effects on seizure control than some widely-used approaches. Another 2015 study in rats found that specific MCTs blocked receptors in the brain associated with seizures.

If you’re considering MCT oil for epilepsy management, it’s essential to work closely with your healthcare provider and never discontinue prescribed treatments without medical supervision.

Alzheimer’s Disease

Alzheimer’s disease impairs the brain’s ability to use glucose effectively. Since ketones provide an alternative energy source, researchers have investigated whether MCT oil might offer cognitive benefits for people with this condition.

A 2018 research paper found that in the absence of glucose, ketones may help fuel the brain, potentially allowing brain cells to function better in people with Alzheimer’s. The research also suggested that prioritizing MCTs in a ketogenic diet might allow for more carbohydrate intake while still effectively producing ketones, making the diet easier to maintain long-term.

A 2020 study found that taking MCTs for 30 days improved cognition in people with Alzheimer’s disease who had a specific gene type (APOE ɛ4-negative). In another 2018 study, people with mild to moderate Alzheimer’s saw increased ketone use in their brains when taking 30 grams of MCT supplements daily.

Researchers have proposed that 20 to 70 grams of supplemental MCTs containing caprylic and capric acid could modestly improve symptoms of mild to moderate Alzheimer’s. A 2019 meta-analysis of 12 studies indicated potential cognitive improvements, but stronger evidence is still needed.

Autism Spectrum Disorder

Limited research has examined MCT oil’s potential effects on autism spectrum disorder (ASD). It’s important to note that many autistic advocates and organizations emphasize respecting neurodiversity and don’t support therapies aimed solely at making people appear “less autistic.”

A preliminary 2018 study found that a ketogenic and gluten-free diet with MCTs substantially affected behaviors in 6 of the 15 children involved. A 2017 review discussed other small studies suggesting potential for ketogenic diets with or without MCTs, but emphasized that much more research is needed.

Currently, it’s not known whether this type of dietary intervention is safe or provides therapeutic benefits for autistic children. Restrictive diets carry risks, including potential malnutrition and delayed growth. Additionally, sensory issues can cause some autistic people to eat a limited diet of preferred foods, and adding further restrictions could lead to nutritional deficiencies.

If you’re considering dietary changes for a child, always consult with your healthcare provider first.

6. MCT Oil Has Antimicrobial and Antifungal Properties

MCTs may help fight harmful bacteria and yeast, offering potential immune support benefits. Some researchers suggest these fatty acids may have specific anti-inflammatory effects that contribute to this outcome.

A 2019 study found that supplementing formula and breast milk with MCT oil significantly reduced the growth of Candida albicans in the digestive tracts of premature infants. This common yeast can cause thrush and various skin infections.

A 2013 test-tube study showed that coconut oil, which contains MCTs, reduced the growth of Clostridium difficile, a disease-causing bacterium that can lead to serious intestinal infections.

The antimicrobial properties appear to stem from the caprylic, capric, and lauric acid found in MCTs. A 2019 test-tube study found that virgin coconut oil slowed the growth of Staphylococcus aureus, a bacterium that causes skin infections and other potentially serious conditions. The oil also appeared to help immune cells destroy the bacteria.

While these findings are promising, most research on MCTs and immune support has been conducted in laboratories or on animals. High-quality human studies are needed before we can draw stronger conclusions about these benefits.

7. MCT Oil May Help Manage Blood Sugar Levels

Some research suggests that MCT oil may benefit people with diabetes and metabolic syndrome, though results have been mixed.

A small 2007 study followed 40 people with diabetes who consumed either MCT oil or corn oil daily. Those taking MCT oil experienced reductions in body weight, waist circumference, and insulin resistance compared to the corn oil group.

However, newer research has shown more complex results. A 2022 review of 18 studies examined the effects of coconut oil, which is naturally high in MCTs. Consuming coconut oil with a meal may promote slight improvements in blood sugar regulation immediately after eating.

Interestingly, the same review found that long-term coconut oil use had the opposite effect, potentially increasing insulin resistance. This means your body might become less effective at managing blood sugar over time.

A 2021 randomized controlled trial following people with metabolic syndrome found mixed results after 4 weeks of daily coconut oil consumption. Participants had significantly lower fasting blood sugar and triglycerides, plus higher “good” HDL cholesterol. However, they also had higher “bad” LDL cholesterol and total cholesterol levels.

While MCTs may offer blood sugar benefits under certain circumstances, more research is needed to understand the full picture and determine optimal dosing and duration.

Potential Drawbacks and Side Effects of MCT Oil

While MCT oil offers numerous potential benefits, it’s important to understand possible drawbacks before adding it to your diet.

May Affect Heart Health Markers

Your diet significantly impacts your cardiovascular health, and the types of fats you consume influence the lipids circulating in your bloodstream. High levels of certain blood fats are associated with increased risk for heart disease.

MCTs are saturated fats, and research indicates they may slightly increase triglycerides. Studies have also shown that coconut oil, which contains MCTs, is associated with increased LDL (bad cholesterol).

A 2020 analysis of 12 studies found that compared with non-tropical plant oils, coconut oil may increase LDL cholesterol. In these studies, “good” HDL cholesterol also increased, which can be beneficial in many cases. However, when HDL becomes very high, it may be associated with heart health risks.

Fewer studies have examined pure MCT oil specifically regarding heart health. High blood triglycerides are associated with increased risk of heart disease, stroke, and liver conditions.

Interestingly, consuming MCTs and coconut oil may promote a healthier blood lipid profile compared to animal-sourced fats. Additionally, MCT oil’s potential to support weight and fat loss might indirectly help reduce heart disease risk.

If you’re concerned about heart health, other plant oils like extra virgin olive oil have stronger evidence supporting their cardiovascular benefits.

May Stimulate Hunger Hormones in Some People

While some people report that MCT oil helps them feel fuller longer, it may actually stimulate hunger hormones in certain individuals.

A 2017 study involving people with anorexia found that MCTs increased the release of ghrelin and neuropeptide Y—two hormones that stimulate appetite. People who took more than 6 grams of MCTs daily produced significantly more of these hormones than those who took less than 1 gram daily.

This effect could provide therapeutic benefits for people who need to increase their calorie intake, but it’s unclear whether these hormonal changes actually cause people to eat more.

High Doses May Cause Digestive Issues and Liver Fat Accumulation

Taking too much MCT oil can lead to uncomfortable digestive side effects, including:

• Abdominal cramping
• Diarrhea
• Bloating
• Nausea

Many people need to start with smaller amounts (such as 1 teaspoon) and gradually increase their intake over time to minimize these side effects.

A 2017 12-week study in mice found that a diet where 50% of fats came from MCTs increased liver fat accumulation. Interestingly, the same study also found that MCTs reduced total body fat and improved insulin resistance.

It’s important to remember that this study used very high doses of MCT oil, which aren’t recommended for humans. MCT oil has no officially defined tolerable upper intake level, but researchers have suggested a safe upper limit of 4 to 7 tablespoons (60-100 mL) daily.

The American Heart Association recommends getting 5% to 6% of your daily calories from saturated fat to protect heart health. In a 2,000-calorie diet, that’s about 13 grams of saturated fat per day. Since MCTs are saturated fats and high in calories (about 115 calories per tablespoon), you should count MCT oil as part of your total fat intake, not as an additional supplement.

How to Use MCT Oil Safely

If you’re interested in adding MCT oil to your diet, here are some practical tips for safe and effective use:

Start Small and Increase Gradually

Begin with 1 teaspoon daily and gradually increase over several weeks. This helps your digestive system adjust and minimizes side effects. Most people find 1-2 tablespoons daily to be an effective dose.

Take It With Food

Consuming MCT oil with meals may help reduce digestive discomfort and improve absorption. You can add it to:

• Coffee or tea
• Smoothies
• Salad dressings
• Yogurt
• Oatmeal

Don’t Use for High-Heat Cooking

MCT oil has a low smoke point (around 320°F or 160°C), making it unsuitable for high-heat cooking methods like frying. Instead, add it to foods after cooking or use it in no-heat applications.

Choose Quality Products

Look for MCT oil that contains primarily C8 (caprylic acid) and C10 (capric acid), as these provide the most efficient metabolic benefits. Avoid products with unnecessary additives or fillers.

MCT Oil vs. Coconut Oil: What’s the Difference?

Many people confuse MCT oil with coconut oil, but they’re not the same product, though they are related.

Coconut oil is a natural oil extracted from coconuts that contains about 55% MCTs along with other types of fats. It’s solid at room temperature and has a coconut flavor.

MCT oil is a concentrated, processed oil typically derived from coconut or palm kernel oil. It contains 100% MCTs (usually C8 and C10) and is liquid at room temperature with no taste or smell.

While coconut oil provides some MCT benefits, MCT oil offers a more concentrated dose. However, coconut oil is a whole food source that may provide additional beneficial compounds not found in processed MCT oil.

Who Should Avoid MCT Oil?

While MCT oil is generally safe for most people, certain individuals should exercise caution or avoid it altogether:

• People with liver disease: Since MCTs are processed by the liver, those with liver conditions should consult their healthcare provider before use.
• People with heart disease: Due to potential effects on blood lipids, those with cardiovascular conditions should discuss MCT oil with their doctor.
• People with diabetes: While MCTs may offer benefits, they can also affect blood sugar and insulin. Medical supervision is recommended.
• Pregnant or breastfeeding women: There isn’t enough research on MCT oil safety during pregnancy and lactation, so consult your healthcare provider.

Frequently Asked Questions About MCT Oil

How quickly does MCT oil work?

MCT oil is absorbed rapidly, typically within 30 minutes to an hour. Many people report feeling increased energy within this timeframe. However, benefits like weight loss and improved body composition require consistent use over weeks or months.

Can I take MCT oil on an empty stomach?

While you can take MCT oil on an empty stomach, doing so may increase the likelihood of digestive discomfort, especially when you’re first starting. Taking it with food is generally better tolerated.

Does MCT oil break a fast?

Yes, MCT oil contains calories and will technically break a fast. However, some people following ketogenic diets include small amounts of MCT oil during fasting periods because it doesn’t significantly impact insulin levels and supports ketone production.

Can MCT oil help with mental clarity?

Many people report improved mental clarity and focus when using MCT oil, likely because the ketones produced from MCTs provide an efficient fuel source for the brain. However, individual experiences vary, and more research is needed to confirm these cognitive benefits.

How long does it take to see weight loss results from MCT oil?

If MCT oil supports weight loss for you, you might see modest results after 4-8 weeks of consistent use combined with a healthy diet. Remember that MCT oil is not a magic weight loss solution—it works best as part of a comprehensive approach to healthy eating and lifestyle.

The Bottom Line

MCT oil offers several potential health benefits, from providing quick energy and supporting weight management to potentially helping manage certain neurological conditions. Its unique structure allows for rapid absorption and conversion to ketones, making it particularly valuable for people following ketogenic diets.

Research supports modest benefits for weight loss, reduced calorie intake, and possible improvements in body composition. The antimicrobial properties of MCTs show promise, and preliminary research suggests potential benefits for epilepsy, Alzheimer’s disease, and blood sugar management.

However, it’s important to maintain realistic expectations. MCT oil is not a miracle cure or a replacement for a healthy diet and lifestyle. The benefits are generally modest, and more research is needed to fully understand long-term effects and optimal dosing.

Potential drawbacks include effects on blood lipids, possible digestive discomfort, and the risk of overconsumption. Like all supplements, MCT oil should be used thoughtfully as part of your total fat intake, not as an unlimited addition.

If you’re considering adding MCT oil to your diet, start with small amounts and increase gradually. Choose high-quality products containing primarily C8 and C10 fatty acids. Most importantly, talk with your healthcare provider or a registered dietitian, especially if you have existing health conditions or take medications.

Remember that whole food sources of MCTs, such as coconut oil and dairy products, may provide additional benefits beyond isolated MCT oil. A balanced approach that includes nutrient-dense whole foods remains the foundation of optimal health.

Sources:

• PMC – Medium-Chain Triglycerides: An Overview
• PubMed – Effects of MCTs on Calorie Intake
• PubMed – MCTs and Weight Loss Meta-Analysis
• PMC – MCTs and Ketone Production
• PubMed – MCTs and Fat Burning During Exercise
• PMC – Gender Differences in MCT Response
• PubMed – MCT Oil and Epilepsy Study
• PubMed – MCTs and Alzheimer’s Disease
• PubMed – MCT Supplementation in Alzheimer’s
• PMC – Antimicrobial Effects of MCTs
• PubMed – Coconut Oil and Clostridium Difficile
• PubMed – MCTs and Blood Sugar Management
• PubMed – Coconut Oil and Blood Glucose
• PubMed – MCTs and Metabolic Syndrome
• PubMed – MCTs and Cardiovascular Risk Factors
• American Heart Association – Saturated Fat Guidelines
• National Institutes of Health