First, a quick lesson in fats.
First, a quick lesson in fats.
Medium-chain triglycerides (MCTs) are fats found naturally in large amounts in coconut milk and palm kernel oil, and in smaller amounts in dairy products like full-fat milk and butter.
MCT oil is a man-made dietary supplement that’s rich in MCTs – and is believed to help with weight loss, physical endurance and brain function.
The lesson in fats continues.
Most of the fats we get from regular food are long-chain triglycerides (LCTs). The chain length of a fat affects how the body absorbs it.
MCTs' shorter chain length means they’re digested and absorbed more quickly than LCTs – so they’re used as energy first and less likely to be stored as fat.
Claims around the health benefits of MCT oil have yet to be proven, but some studies suggest that MCT oil may:
Because MCTs increase energy use, which causes the body to burn more calories, it’s believed that taking MCT oil may lead to weight loss.
MCTs have also been found to increase how full you feel (levels of satiety) and speed up breaking down fatty acids (fat oxidation). These findings suggest that taking MCT oil might help manage overeating and weight gain.
Many people who use MCT oil claim it helps to boost their energy and physical endurance.
This may be true – a study found that eating food rich in MCTs instead of LCTs for 2 weeks allowed recreational athletes to do high-intensity exercise for longer.
Some research suggests MCTs may improve cognition in people with Alzheimer’s disease.
MCT oil is available to purchase in most health stores.
It’s liquid at room temperature and has no flavour – you can drizzle it over salads or soups or add it to coffee, tea or smoothies.
Talk to your doctor before adding MCT oil to your diet, especially if you have any health conditions.
It’s important to remember that MCT oil is a type of fat and can increase your calorie intake.
Although it’s considered generally safe, people have reported minor side effects of MCT oil, including nausea, vomiting and diarrhoea. Start slowly, with 1 teaspoon, and see how your body tolerates it.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.