MCT Oil: Science Backed Health Benefits And Uses

MCT oil is a concentrated form of medium-chain triglycerides, a type of fatty acid. It is available on its own or found in natural sources.

“[MCTs] are fatty acids your body absorbs really fast,” says Jessica Peatross, M.D., a board-certified internist and functional medicine practitioner based in St. Petersburg, Florida. Compared to long-chain triglycerides (LCTs) found in most dietary fat sources—think avocadoes, meat, cheese, olive oil and nuts—MCTs are more easily digested and metabolized. MCTs head straight from your bloodstream to your liver, where they’re converted into ketones (acids produced by the liver when fat is broken down for energy) or used as an immediate energy source, explains Dr. Peatross.

Thanks to this quick conversion to energy, MCT oil is popular among individuals following ketogenic and low-carb diets, as it helps maintain ketosis—a metabolic state where the body burns fat instead of carbohydrates for energy.

Fatty acids consist of a long chain of carbon atoms. The fundamental difference between MCTs and LCTs (both saturated fats) is their molecular structure. MCTs have a shorter fatty acid chain length: MCTs contain six to 12 carbon atoms, whereas LCTs contain more than 12 carbon atoms. Because LCTs have a longer chain length, they require bile salts and pancreatic enzymes for digestion, meaning they take longer to metabolize, says Dr. Peatross.

Sources of MCT Oil

Primary sources of MCT oil include coconuts, palm kernels and milk fat products like butter and ghee. Coconuts contain the highest concentration of MCTs among these sources (65%).. According to Dr. Peatross, MCT oil is a concentrate of the carbon atoms that are most efficient at turning into energy and ketones, including:

• Caproic acid (contains six carbon atoms)
• Caprylic acid (contains eight carbon atoms)
• Capric acid (contains 10 carbon atoms)
• Lauric acid (contains 12 carbon atoms)

Coconut oil is often compared to MCT oil due to its high MCT content. However, MCT oil is a more concentrated source and can provide the benefits of MCTs without the additional calories and long-chain fatty acids found in coconut oil.

Among the purported benefits of MCT oil, the following are backed by research.

May Assist With Weight Loss

The rapid metabolism of MCTs can increase how your body burns calories and how full you feel after eating, potentially leading to reduced calorie intake throughout the day. Numerous studies suggest that MCT oil may aid in weight loss. A 2024 meta-analysis in Clinical Nutrition concluded that among individuals with overweight and obesity, diets enriched with MCTs are more effective in achieving weight loss than diets that did not include MCTs^[1]He H, Liu K, Liu M, et al. The impact of medium-chain triglycerides on weight loss and metabolic health in individuals with overweight or obesity: A systematic review and meta-analysis. Clinical Nutrition. 2024;43(8):1755-1768. .

May Prevent Muscle Loss

MCT oil may help maintain muscles by providing a readily available energy source, which is crucial for stimulating protein synthesis, says Angela Graham, a registered dietitian nutritionist and owner of The Dispersed Dietitian, a platform that combines nutrition coaching with the outdoors. This type of oil may be particularly helpful in preventing sarcopenia, the age-related loss of muscle mass and strength. A 2019 clinical trial in The American Journal of Clinical Nutrition found that consuming MCT oil improved muscle strength and function in older adults^[2]Abe S, Ezaki O, Suzuki M. Medium-chain triglycerides (8:0 and 10:0) are promising nutrients for sarcopenia: a randomized controlled trial. American Journal of Clinical Nutrition. 2019;110(3):652-665. .

Enhances Metabolism

Because MCT oil is rapidly absorbed and converted to energy, it has a thermogenic effect (increased metabolic rate after eating) that can help maintain lean muscle mass during weight loss, explains Dr. Peatross. A 2023 study in the Journal of Translational Medicine examined the effects of MCT oil supplementation (20 grams daily for 45 days) among women with overweight or obesity on a very-low-calorie ketogenic diet. The supplemented group experienced significant ​​decreases in body weight, body mass index (BMI) and waist circumference^[3]Vetrani C, Verde L, Savastano S, et al. Supplementation with medium-chain fatty acids increases body weight loss during very low-calorie ketogenic diet: a retrospective analysis in a real-life setting. Journal of Translational Medicine. 2023;21(1):29. .

Supports Cognition

Ketones, a byproduct of MCT oil breakdown, easily cross the blood-brain barrier and can be used as an alternative fuel source to glucose. “The keto (high-fat) diet is great for overall brain health or brain-specific conditions,” notes Dr. Peatross.

For example, ketogenic diets rich in MCTs may support cognitive function in people with mild Alzheimer’s disease, says Graham, as the condition impairs the body’s ability to break down glucose for energy in the brain. Additional large-scale studies are needed to confirm the ways in which MCT oil can support cognition, according to researchers in the field.

May Help Fight Infections

MCTs possess natural antimicrobial and antifungal properties, says Dr. Peatross. Capric and caprylic acid, in particular, have shown efficacy against various pathogens, including Candida albicans, a common yeast that can cause infections. While MCT oil may have additional anti-inflammatory effects, more research is needed.

Prevents Malnutrition in Digestive Disorders

“MCTs don’t require bile acids for digestion, which makes them easier to absorb for people with digestive disorders like Crohn’s, celiac disease or pancreatic insufficiency (where the pancreas doesn’t produce enough enzymes to digest food),” says Graham. She adds that they’re often used in clinical nutrition for patients who need extra calories in an easy-to-digest form.

While MCT oil has promising benefits, it’s not without drawbacks.

• Excessive consumption of MCT oil can lead to fat accumulation in the liver, potentially increasing the risk of developing fatty liver disease.
• While most people feel less hungry when consuming MCTs, these fatty acids may increase ghrelin (a hunger hormone), especially when fasting, notes Dr. Peatross.
• MCT oils contain saturated fats, and high saturated fat intake may raise levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, causing plaque buildup in the arteries and potentially impairing cardiovascular health.

MCT Oil Side Effects

MCT oil is usually well-tolerated, but research suggests consuming too much may cause the following side effects:

• Nausea
• Vomiting
• Stomach and intestinal cramping
• Diarrhea
• Bloating

MCT Oil Dosages

No dosage recommendations exist for MCT oil, and working with a dietitian or health care professional can help you decide what may suit your unique needs.

To minimize side effects, Graham recommends starting with a daily dose of one teaspoon and gradually increasing your intake to one to two tablespoons per day. “You can blend [MCT oil] into smoothies [and] coffee, or drizzle it over oatmeal or veggies,” she says, adding that it’s best not to heat the oil, which can cause it to break down and lose its beneficial properties.

How to Choose the Best MCT Oil

To choose a high-quality MCT oil, Dr. Peatross recommends considering the following:

• Source. Look for oils derived from organic, non-GMO and sustainably sourced coconut or palm kernel oil.
• Purity. Choose a product free from additives, fillers and artificial ingredients that’s packaged in glass or BPA-free bottles.
• Type of MCTs. Opt for oils that contain a higher concentration of caprylic acid and capric acid, as these are the most beneficial for energy production.
• Third-Party Testing. Select products that undergo third-party laboratory testing for quality and potency to ensure you get a reliable product.