MCT oil can be a quick energy source and may support weight loss. It may also fight bacterial growth and aid in managing certain neurological conditions.

Medium-chain triglyceride (MCT) oil is a processed product sourced from coconut or palm kernel oil. MCTs are also found in other foods, such as dairy products.

As its name suggests, MCT oil contains medium-length chains of fats called triglycerides. Due to their shorter length, the body may digest medium-length chain fatty acids faster than longer-chain fatty acids found in many other foods.

Four main types of medium-chain fatty acids exist:

  • lauric acid
  • caproic acid
  • caprylic acid
  • capric acid

MCT oil is almost entirely caprylic and capric acid.

Here are seven science-backed benefits of adding MCT oil to your diet.

Before using MCT oil

It’s best to talk with a healthcare professional before taking MCT oil as a supplement, especially if you have underlying health conditions. MCT oil may have side effects and interact with medications you may be taking.

MCT oil has no defined tolerable upper intake level (UL). However, some researchers have suggested a safe upper limit of 4 to 7 tablespoons (60–100 mL) daily.

MCT oil could potentially help people consume fewer calories throughout the day.

MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts, and avocados.

A 2020 analysisTrusted Source of 17 studies found an association between MCTs and lower calorie intake. People consuming MCTs had a moderately lower calorie intake than people consuming LCTs.

A 2014 review of older research suggests that MCT oil could promote the release of two hormones that help people feel full when eating: peptide YY and leptin. However, the 2020 analysisTrusted Source found no link between MCT and appetite-related hormones.

However, a 2017 study found that people taking 2 tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch than those taking coconut oil.

The reason for this potential effect isn’t clear. Some people believe that MCT oil can help you feel fuller or reduce your appetite, which could lead to eating less. However, studies show little evidence that taking MCTs reduces appetite.

Future studies may help to reveal the relationship between MCT and calorie reduction.

A 2015 reviewTrusted Source of 13 randomized controlled trials found that MCTs supported modest weight loss, fat loss, and reduced body size. However, the authors commented that many of the studies were of questionable quality, and industry funding may influence the results.

Another 2015 reviewTrusted Source of 11 trials made very similar conclusions, including regarding study quality.

Your body can convert MCTs into ketones, which provide a fat-based energy source when carbohydrate intake is low.

If you’re following a ketogenic diet, taking MCT oil may help you stay in the fat-burning state known as ketosis. Ketogenic diets are very low in carbs and high in fat. While some studies suggest this diet can aid weight loss, the long-term effects of following a ketogenic diet are not known.

Individuals may also have different responses to these diets.

The body absorbs MCTs more rapidly than long-chain triglycerides (LCTs), which contain more carbons in their fatty acid chains.

Due to their shorter chain length, MCTs travel more quickly from the gut to the liver and do not require bile to break down like longer-chain fats.

The liver breaks down fats for fuel or stores them as body fat. Since MCTs easily enter the bloodstream without breaking down, they can be used as an immediate energy source.

When you’re on a ketogenic diet, the liver may also convert MCTs into ketones. These ketones can pass through your blood-brain barrier (the protective membrane that acts as a filter to protect the brain), making them an alternate energy source for brain cells.

Researchers have examined whether MCT oil could help burn fat instead of carbs during exercise.

One older 2009 studyTrusted Source found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling used more fat than carbs for energy, compared to those taking LCTs. However, the difference was not significant.

In a 2020 randomized controlled trial, males who consumed MCTs burned more fat during exercise, but female participants did not.

Overall, most studies have not shown significant changes in the body’s use of fat after taking MCTs.

Study results are also mixed as to whether MCT oil can help you exercise better.

A 2011 animal study suggests that an MCT-rich diet may not impair exercise performance, unlike an LCT-rich diet, which may worsen it.

However, a 2022 review of 13 human studies found that MCT offered minimal or no benefits for exercise. MCT supplementation had no significant effects on energy use in the body or other markers of exercise performance.

Some studies suggest MCT oil and a ketogenic diet may help manage conditions such as cancer and insulin resistance in type 2 diabetes.

Other research suggests that it may potentially help manage epilepsy, Alzheimer’s disease, and autism spectrum disorder (ASD).

It’s important to remember that MCTs are not a replacement for prescription medications or medical treatments. It’s best to talk with a doctor before taking any new supplements. They can have side effects and potentially interact with certain medications you may be taking.

Epilepsy

While the ketogenic diet has gained popularity among people wishing to lose weight, it was first introduced as a way of managing epilepsy. Epilepsy is a neurological condition that causes epileptic seizures.

Researchers found that fasting increases ketone production and that this may reduceTrusted Source the frequency of epileptic seizures.

Since the body may convert MCTs into ketones, they may be beneficial in managing epilepsy.

While few human studies examine MCTs and epilepsy, test-tube and animal studies suggest promising results, according to a 2021 review of research.

One small 2022 studyTrusted Source included adults with epilepsy who did not respond well to medication. On average, the participants had 42% fewer seizures when supplementing with MCT oil for 3 months. However, the authors caution that more studies are needed.

The type of MCT may also be important. A 2013 test tube study suggests that the MCT oil may have more potent effects on seizure control than a widespread anti-epileptic drug.

Another older 2015 study in rats found that the same MCT blocked receptors in the brain that cause seizures, though more human studies are needed.

If you’re considering a ketogenic diet or MCT oil to help manage your epilepsy, be sure to talk with your doctor first.

In addition, it’s important to note that a ketogenic diet is not for everyone and can be challenging to follow long term.

Alzheimer’s disease

Alzheimer’s disease impairs your brain’s ability to use glucose, a form of energy.

A ketogenic diet may offer an alternative energy source in the form of ketones.

According to 2018 research, in the absence of glucose, ketones may help fuel the brain, allowing brain cells to survive better with Alzheimer’s. Researchers found that prioritizing MCTs as the source of fat in a ketogenic diet may allow people to eat more carbs than a standard ketogenic diet while still effectively producing ketones. Eating more carbs can make the diet easier to follow over time.

One 2020 studyTrusted Source found that taking MCTs for 30 days improved cognition in people with Alzheimer’s disease with a specific gene type, specifically APOE ɛ4-negative.

In another 2018 studyTrusted Source, people with mild to moderate Alzheimer’s disease saw increased ketone use in their brains when they took 30 grams of MCT supplements daily. Their brains used ketones at a similar rate to healthy young adults taking MCTs.

Other researchersTrusted Source have proposed that 20 to 70 grams of supplemental MCTs that include caprylic and capric acid could modestly improve the symptoms of mild to moderate Alzheimer’s.

A 2019 meta-analysis of 12 studies indicated that MCTs may promote improved cognition in Alzheimer’s disease, but stronger evidence is needed.

Overall, using MCT oil in Alzheimer’s disease shows some promise, but longer and larger-scale studies are needed.

Autism

Limited evidence suggests that MCT oil may help children manage autistic characteristics.

When considering this research, it’s important to keep in mind that many autistic people do not support therapies aimed at making people appear “less autistic.”

One preliminary 2018 study found that a ketogenic and gluten-free diet with MCTs substantially lowered behaviors associated with autism in 6 of the 15 children involved in the study.

Other small studies discussed in a 2017 review of research have suggested some potential for ketogenic diets with or without MCTs to lower autistic behaviors. However, more research is needed. It’s currently not known if this type of diet is safe or has any therapeutic benefits for autistic children.

What is known is that placing a child on a restrictive diet carries risks, including malnutrition and delayed growth.

Plus, sensory issues can cause some autistic people to eat a limited diet of preferred foods. Adding further dietary restrictions may be inappropriate and could lead to nutritional deficiencies.

If you’re considering dietary changes or supplements for your child, always talk with your doctor first.

MCTs may have antimicrobial and antifungal effects.

Some researchers suggest it may have specific anti-inflammatory effects, which could contribute to this outcome, but more studies are needed.

According to a 2019 study, formula and breast milk supplementation 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 Trusted Sourcetest-tube studyTrusted Source also showed that coconut oil reduced the growth of Clostridium difficile, a disease-causing bacterium.

Coconut oil’s ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acid in MCTs.

In a 2019 test-tube study, virgin coconut oil slowed the growth of Staphylococcus aureus and helped immune cells destroy the bacteria. Staphylococcus aureus causes skin infections and other potentially serious conditions.

However, most of the research on MCTs and immune support has been conducted through in vitro or animal studies. High-quality human studies are needed before stronger conclusions can be drawn.

Some older studies suggest that MCT oil may benefit people with diabetes and metabolic syndrome.

One small 2007 studyTrusted Source followed 40 people with diabetes. Those who consumed MCT oil daily saw reductions in body weight, waist circumference, and insulin resistance compared to participants who consumed corn oil containing LCTs.

Newer studies on MCTs and blood sugar have shown mixed results.

A 2022 reviewTrusted Source of 18 studies examined the effects of coconut oil, which is high in MCTs. Eating a meal containing coconut oil may promote a slight improvement in after-meal blood sugar regulation.

However, the review’s authors found long-term use of coconut oil had the opposite effect. It may increase insulin resistance, which means your body can’t manage blood sugar as it should.

A 2021 randomized controlled trialTrusted Source followed people with metabolic syndrome after 4 weeks of daily coconut oil consumption. Participants had significantly lower fasting blood sugar and triglycerides and higher “good” HDL cholesterol. However, they also had higher “bad” LDL and total cholesterol.

While MCTs may benefit blood sugar under some circumstances, more evidence is needed to draw firm conclusions.

Potential drawbacks of MCT oil

Although MCTs are a popular supplement, they may have some disadvantages.

MCT may increase risk factors for heart disease

Your diet can affect your heart health.

The foods you eat can change the type and amount of fats, or lipids, that circulate in your bloodstream. High levels of certain fats in your blood are often associatedTrusted Source with a higher risk for cardiovascular disease.

MCTs are saturated fats. ResearchTrusted Source indicates that MCT slightly increases triglycerides, and coconut oil is associated with increased LDL (bad cholesterol).

A second 2020 analysisTrusted Source of 12 studies found a similar effect. Compared with liquid (non-tropical) plant oils, coconut oil may increase LDL cholesterol.

In both of these studies, “good” HDL cholesterol also increased. In many cases, this can be beneficial. However, when HDL becomes very high, it’s associated with heart health risks.

Fewer studies have examined MCT oil specifically. High blood triglycerides are associated with heart, stroke, and liver conditions.

However, consuming MCTs and coconut oil may promoteTrusted Source a healthier blood lipid profile than animal-sourced fats.

Plus, MCT oil may support weight and fat loss, which may, in turn, help reduce the risk of heart disease.

It may be too soon to say whether MCTs are a negative or positive choice for heart health.

However, if you want to include heart-healthy fat in your diet, other plant oils such as olive oil have stronger evidence for their benefits.

MCT may stimulate the release of hunger hormones

If your goal is to lose weight, you’re probably not looking for ways to increase your appetite.

While some people believe that MCTs can help you feel fuller longer, they may also stimulate the release of hunger hormones in some people.

A 2017 study involving people with anorexia found that MCTs increased the release of two hormones that stimulate appetite: ghrelin and neuropeptide Y.

People who took more than 6 grams of MCTs daily produced more of these hormones than those who took less than 1 gram daily.

This could provide a therapeutic benefit to people seeking to increase their calorie intake, but it’s unclear whether the increase in these hormones causes people to eat more.

High doses could lead to fat buildup in the liver and other side effects

High doses of MCT oil may increase the fat in your liver in the long term.

One older 2017 12-week studyTrusted Source in mice found that a diet in which 50% of the fats were MCTs increased liver fat. The same study also found that MCTs reduced total body fat and improved insulin resistance.

Remember that high doses of MCT oil, such as those in the study above, are not recommended. Overall, more research is needed on the long-term effects of MCT oil.

MCT oil has no defined tolerable upper intake level (UL). However, researchers have suggested a safe upper limit of 4 to 7 tablespoons (60–100 mL) daily.

Even in lower amounts, consuming too much MCT oil can lead to digestive side effects for some people. These include abdominal cramping, diarrhea, and bloating. Some people may need to start with smaller amounts and slowly increase their MCT intake over time to reduce side effects.

MCTs are saturated fats, and they are high in calories. The American Heart Association recommends getting 5% to 6%Trusted Source of your calories from saturated fat to protect heart health. In a 2000-calorie diet, that’s about 13 grams of saturated fat daily.

In most cases, you should consume MCT oil as part of your total fat intake, not as an additional amount.

MCT oil is a supplement that many athletes and bodybuilders use to boost energy or support their weight loss efforts. It may also help with other things, such as fighting infection, managing certain neurological conditions, reducing the chance of heart disease, and more.

MCT oil is not the same as coconut oil. That said, it can be derived from coconut or palm kernel oil. It’s also found in smaller amounts in other foods, like dairy.

Some older research suggests that MCT oil may help reduce waist circumference, but more research is needed to confirm this.

People with heart disease or liver disease who are considering using MCT oil should first discuss it with a healthcare professional, as MCT oil could potentially worsen both conditions.

The bottom line

Medium-chain triglycerides could potentially have health benefits.

Remember that whole food sources may provide additional benefits over supplements.

Potential drawbacks may include higher blood lipids and possible fat accumulation in your liver.

Talk with your doctor or a registered dietitian about the benefits and risks of adding MCT oil to your eating plan.