Medium-chain triglycerides (MCTs) might not cause a substantial transformation in your overall health, yet their consumption can effectively assist in lowering certain cholesterol levels and regulating blood sugar. Furthermore, MCTs are known to provide energy for your brain, promote weight loss, and enhance exercise performance. The interest in MCTs has surged significantly in recent years, largely fueled by the spotlight on coconut oil, which happens to be a plentiful source of these beneficial fats. Many proponents argue that MCTs can facilitate weight management, which has contributed to their popularity. Moreover, MCT oil has gained traction as a favored supplement among athletes and bodybuilders aiming to optimize their performance.

This article aims to provide a comprehensive overview of everything you need to understand about MCTs.

Understanding MCTs

Medium-chain triglycerides, commonly known as MCTs, are a specific type of fat predominantly found in sources like coconut oil (nariyal ka tel). Unlike long-chain triglycerides (LCTs) prevalent in most dietary fats, MCTs undergo a unique metabolic pathway, allowing them to be used more rapidly for energy.

MCT oil is a concentrated supplement rich in these beneficial fats, often touted for its potential health advantages, including improved metabolism and energy levels. The term triglyceride refers to fat in a technical sense, and these compounds serve two primary roles in the body: they can either be utilized as an energy source or stored as body fat for later use. Triglycerides derive their name from their chemical composition, specifically the length of their fatty acid chains. Each triglyceride consists of a glycerol molecule bound to three fatty acids.

Typically, the majority of dietary fats consist of long-chain fatty acids characterized by having between 13 and 21 carbon atoms. On the other hand, short-chain fatty acids are identified by having fewer than 6 carbon atoms. In contrast, medium-chain fatty acids found in MCTs feature a chain length ranging from 6 to 12 carbon atoms.

The principal medium-chain fatty acids include:

• C6: caproic acid (hexanoic acid)
• C8: caprylic acid (octanoic acid)
• C10: capric acid (decanoic acid)
• C12: lauric acid (dodecanoic acid)

Some experts contend that C6, C8, and C10, often labeled as the “capra fatty acids,” align more closely with the true definition of MCTs than C12 (lauric acid). It is essential to note that the health benefits discussed below may not extend to lauric acid.

Medium-Chain Triglycerides: A Unique Metabolism

Medium-chain triglycerides (MCTs) are characterized by their shorter chain length, which allows for their swift breakdown and absorption by the body. Unlike their longer-chain counterparts, MCTs are transported directly to the liver, where they serve as an immediate energy source or are converted into ketones. Ketones are compounds produced when the liver metabolizes substantial amounts of fat.

In contrast to typical fatty acids, ketones can easily pass from the bloodstream into the brain, offering an alternative energy source. Normally, the brain relies on glucose for its energy needs. It's important to note that ketones are produced primarily when carbohydrate intake is low, such as during a ketogenic diet. However, the brain generally favors glucose over ketones for energy.

Because MCTs convert calories into energy more effectively, they are less prone to being stored as fat. Nevertheless, additional research is essential to better understand their potential role in weight loss. Although MCTs are digested more rapidly than long-chain triglycerides (LCTs), any excess MCTs can eventually be stored as fat if not utilized. Thanks to their unique structure, medium-chain triglycerides are not only efficiently broken down and absorbed, but they also provide a quick source of energy, making them a beneficial addition to your diet.

Exploring Medium-Chain Triglycerides Sources

To enhance your intake of medium-chain triglycerides (MCTs), you can opt for natural food sources or consider supplements such as MCT oil.

Natural Food Sources

The following foods stand out as the richest contributors of medium-chain triglycerides, particularly lauric acid, alongside their percentage composition of MCTs:

• coconut oil (nariyal tel): 55%
• palm kernel oil (nariyal ki guthli ka tel): 54%
• whole milk (poora doodh): 9%
• butter (makhan): 8%

While these sources are abundant in MCTs, their specific compositions can differ significantly. For instance, coconut oil contains all four varieties of MCTs along with a minimal amount of long-chain triglycerides (LCTs).

Notably, the MCTs in coconut oil are predominantly made up of lauric acid (C12), complemented by smaller quantities of capra fatty acids (C6, C8, and C10). Remarkably, coconut oil comprises approximately 42% lauric acid, establishing it as one of the finest natural sources of this beneficial fatty acid.

In contrast, dairy products generally exhibit a higher concentration of capra fatty acids while featuring a lower content of lauric acid. In whole milk, capra fatty acids account for about 4–12% of the total fatty acids, whereas lauric acid (C12) constitutes around 2–5%.

MCT Oil

MCT oil, or medium-chain triglyceride oil, serves as an exceptionally concentrated source of medium-chain triglycerides. This oil is synthesized through a refined process known as fractionation, which involves extracting and isolating the MCTs from either coconut oil or palm kernel oil (nariyal ka tel).

Typically, MCT oils are formulated to contain either pure caprylic acid (C8), pure capric acid (C10), or a blend of both. Notably, caproic acid (C6) is usually excluded due to its undesirable taste and odor, while lauric acid (C12) is often absent or present in minimal quantities. Given that lauric acid constitutes the primary component of coconut oil, it's important for consumers to be wary of manufacturers promoting MCT oils as “liquid coconut oil,” as this can be misleading.

There exists a considerable debate regarding whether lauric acid diminishes or enhances the overall quality of MCT oils. Proponents of MCT oil often argue that it surpasses coconut oil, primarily because caprylic acid (C8) and capric acid (C10) are believed to be absorbed and metabolized more swiftly for energy compared to lauric acid (C12).

Sources of MCTs include coconut oil, palm kernel oil, and various dairy products, though the composition of MCTs can differ significantly among these sources. MCT oil is particularly noted for its high concentrations of specific MCTs, frequently containing C8, C10, or a combination of both.

Which Option is Right for You?

The optimal choice for you hinges on your individual health objectives and the amount of medium-chain triglycerides (MCTs) you wish to incorporate into your diet. Current research does not specify the exact dosage required to reap the potential advantages of MCTs. Studies indicate that daily doses can vary widely, ranging from 5 to 70 grams (0.17 to 2.5 ounces) of MCTs.

If your goal is to maintain overall well-being, utilizing coconut oil (nariyal tel) or palm kernel oil (palmyra tel) in your cooking should suffice for most individuals. However, if you are looking to consume higher doses of MCTs, you may want to explore MCT oil options. One of the appealing aspects of MCT oil is its neutral flavor and lack of aroma, making it easy to take directly from the bottle or blend into various foods and beverages.

MCT Oil: A Potential Ally in Weight Loss

Research regarding the impact of Medium-Chain Triglycerides (MCTs) on weight loss has yielded mixed findings; however, several mechanisms suggest they could assist in weight management:

• Reduced Energy Density. MCTs contain approximately 10% fewer calories than Long-Chain Triglycerides (LCTs), offering about 8.4 calories per gram compared to LCTs' 9.2 calories per gram. It is essential to recognize that most culinary oils comprise both MCTs and LCTs, which might diminish any caloric advantage.
• Enhanced Satiety. Research indicates that MCTs can lead to higher levels of peptide YY and leptin — hormones known for their role in decreasing appetite and enhancing feelings of fullness, compared to LCTs.
• Faster Fat Utilization. Since MCTs are absorbed and metabolized more swiftly than their LCT counterparts, they are utilized for energy rather than being stored as body fat. However, it is important to note that excessive consumption of MCTs can still lead to fat storage.
• Increased Caloric Expenditure. Several older studies on both animals and humans suggest that MCTs, particularly those with C8 and C10 configurations, may enhance the body's capacity to burn fat and calories.
• Superior Fat Loss. One investigation indicated that participants consuming an MCT-rich diet experienced more significant fat burning and weight loss compared to those on a higher LCT diet. Nevertheless, these benefits might diminish after 2 to 3 weeks as the body acclimatizes.

It is crucial to consider that many of these studies have limited participant numbers and do not account for variables such as physical activity levels and overall calorie intake. Moreover, while some research suggests MCTs may facilitate weight loss, other studies have shown negligible effects. An older review analyzing 21 studies revealed that out of those, 7 focused on satiety, 8 on weight loss, and 6 on calorie burning.

Only a single study demonstrated increased feelings of fullness, 6 reported weight reductions, and 4 noted enhanced calorie burning. In another review involving 12 animal studies, 7 indicated reduced weight gain, while 5 found no significant changes. Regarding food consumption, 4 observed a decrease, 1 an increase, and 7 found no notable differences. Additionally, the extent of weight loss associated with MCTs was relatively modest. Future, well-designed studies are essential to ascertain the efficacy of MCTs for weight loss and to establish the optimal quantities for achieving beneficial results.

The Impact of MCTs on Exercise Performance: A Limited Perspective

Medium-chain triglycerides (MCTs) are commonly believed to boost energy levels during high-intensity workouts and provide an alternative energy source, which helps in conserving glycogen reserves. These unique fats are often highlighted for their potential to enhance athletic performance, particularly among those following low-carbohydrate diets.

Multiple earlier studies, both in humans and animals, point to the possibility that MCTs may improve endurance and offer advantages for athletes. For instance, research involving mice demonstrated that those on a diet abundant in MCTs outperformed their counterparts consuming long-chain triglycerides (LCTs) in swimming trials, showcasing a notable difference in endurance capabilities.

Moreover, a study revealed that recreational athletes who incorporated MCTs into their diet for a duration of two weeks exhibited an ability to sustain longer periods of high-intensity exercise compared to those who consumed LCTs. While these findings appear promising, they must be interpreted with caution.

Despite the intriguing results from past research, more recent and rigorously conducted studies are essential to substantiate these claims fully. As it stands, the connection between MCTs and enhanced athletic performance remains tenuous, underlining the need for further investigation into their efficacy.

Exploring Additional Health Advantages of MCT Oil

The incorporation of medium-chain triglycerides (MCTs) and MCT oil has been associated with a variety of health benefits beyond the basics.

Cholesterol Management

Research suggests that MCTs can contribute to lower cholesterol levels, as evidenced by both animal and human studies. For instance, one experiment involving mice demonstrated that the administration of MCTs led to reduced cholesterol levels through enhanced bile acid excretion. Likewise, an earlier study involving rats indicated that the consumption of virgin coconut oil positively influenced cholesterol and elevated antioxidant levels. Another noteworthy study involving 40 women showed that including coconut oil in a low-calorie diet resulted in a decrease in LDL (bad) cholesterol while boosting HDL (good) cholesterol when compared to those consuming soybean oil. The improvements in cholesterol and antioxidant levels could potentially lower the risk of heart disease over time. However, it is crucial to acknowledge that some older research has indicated that MCT supplements may have no impact or even adverse effects on cholesterol levels. For example, a study on 14 healthy men revealed that MCT supplementation led to an increase in total cholesterol and LDL cholesterol, both of which are significant risk factors for heart disease. Furthermore, it is worth noting that many common sources of MCTs, such as coconut oil, are classified as saturated fats. While studies suggest that a higher intake of saturated fats is not directly associated with an increased risk of heart disease, it may correlate with other risk factors, including elevated levels of LDL cholesterol and apolipoprotein B. Consequently, additional research is necessary to unravel the intricate relationship between MCTs and cholesterol levels, as well as their potential impacts on heart health. Diets abundant in MCT-rich foods like coconut oil may promote healthy cholesterol, but the evidence remains inconclusive.

Diabetes Management

MCTs might also play a role in regulating blood sugar levels. One study indicated that diets high in MCTs enhanced insulin sensitivity in adults diagnosed with type 2 diabetes. Another investigation involving 40 overweight individuals with type 2 diabetes found that MCT supplementation led to improvements in various diabetes risk factors, including reductions in body weight, waist circumference, and insulin resistance. Additionally, an animal study revealed that administering MCT oil to mice on a high-fat diet provided protection against insulin resistance and inflammation. Nevertheless, the supporting evidence for the effectiveness of medium-chain triglycerides in diabetes management is somewhat limited and outdated. More recent studies are necessary to fully understand the effects of MCTs on blood sugar regulation and insulin sensitivity.

Cognitive Function

MCTs generate ketones, which serve as an alternative energy source for the brain, potentially enhancing brain function, especially in individuals adhering to ketogenic diets (characterized by carbohydrate intake below 50 g/day). Lately, there has been a growing interest in utilizing MCTs to treat or prevent neurodegenerative disorders, such as Alzheimer’s disease and dementia. A significant study found that MCTs improved cognitive functions like learning, memory, and brain processing among participants with mild to moderate Alzheimer’s disease, although this benefit was specifically noted in individuals without the APOE4 gene variant. Overall, the current body of evidence is limited to short-term studies with small participant groups, indicating that further research is essential to validate these findings.

Other Medical Applications

Given that MCTs are easily absorbed and metabolized, they have been employed for many years in the treatment of malnutrition and conditions that impair nutrient absorption. Various medical conditions that may benefit from medium-chain triglyceride supplementation include:

• diarrhea
• steatorrhea (fat malabsorption)
• liver disorders

Patients who are recovering from bowel or stomach surgeries may also find MCTs beneficial. Evidence also supports the inclusion of MCTs in ketogenic diets aimed at managing epilepsy, as they allow children experiencing seizures to consume larger meals and tolerate more calories and carbohydrates than traditional ketogenic diets permit.

Dosage, Safety, and Side Effects

Currently, MCT oil lacks a clearly defined tolerable upper intake level (UL); however, it is generally recommended that individuals limit their daily consumption to about 4–7 tablespoons (approximately 60–100 mL). The specific amount required to achieve potential health benefits remains uncertain, yet most research studies have utilized a daily dosage ranging from 1–5 tablespoons (about 15–74 mL).

At present, there are no known adverse interactions with medications or any significant side effects reported. Nonetheless, minor effects such as nausea, vomiting, diarrhea, and an upset stomach have been noted. To mitigate these issues, it is advisable to begin with smaller amounts, for instance, starting with 1 teaspoon (5 mL) and gradually increasing the intake. Once you have acclimatized, MCT oil can be consumed by the tablespoon.

Type 1 Diabetes and MCTs

Some experts advise against the use of medium-chain triglycerides for individuals with type 1 diabetes due to the associated production of ketones. High ketone levels in the bloodstream could potentially elevate the risk of ketoacidosis, a serious condition that affects those with type 1 diabetes.

It is important to note that the nutritional ketosis induced by a low-carbohydrate diet is distinctly different from diabetic ketoacidosis, which arises from insufficient insulin levels.

For individuals with well-regulated diabetes and stable blood sugar levels, ketone concentrations typically remain within a safe range, even during periods of ketosis. Although there are few recent studies focusing on the effects of MCTs in those with type 1 diabetes, some older research has indicated no adverse impacts.

The Bottom Line

Medium-chain triglycerides, or MCTs, are known to offer a variety of potential health benefits. While they are not a magical solution for significant weight loss, these fatty acids may contribute to a modest improvement in weight management. The same holds true regarding their impact on endurance exercise performance, making them intriguing for athletes and fitness enthusiasts alike.

Given these possibilities, incorporating MCT oil into your diet could be a worthwhile endeavor. Nevertheless, it’s important to note that natural food sources such as coconut oil (nariyal ka tel) and grass-fed dairy products provide additional nutritional advantages that supplements alone cannot match.