MCT (medium-chain triglyceride) oil is primarily made up of medium-length fatty acids. It is rich in caprylic and capric acids, which may help increase energy levels, support cardiovascular health, and promote fat oxidation.
Due to MCT oil’s tasteless profile and easy mixability, it is easy to add to coffee, smoothies, or salad dressings, which may help integrate healthy fats into your diet. This article discusses MCT oil in detail, including its available forms, working mechanism, benefits, and potential side effects.
What Is MCT Oil?
MCT oil refers to a concentrated supplement made of medium-chain triglycerides, a class of triglycerides (fats) which is present in coconut oil and palm kernel oil. Unlike long-chain triglycerides (LCTs), which require bile salts and a lengthy digestion process, MCTs offer rapid absorption in the intestines, where they may help fuel your body through ketones.
Usually, MCT oil contains four primary fatty acids, including caproic acid, caprylic acid, capric acid, and lauric acid. Caprylic acid (C8) is the most ketogenic, which helps produce ketones quickly to improve energy levels.
Meanwhile, capric acid (C10) may support sustained energy release, which may complement C8’s rapid action. Lauric acid (C12) could provide antimicrobial and immune-supporting benefits that may extend beyond energy metabolism.
Forms of MCT Oil
Coconut-Derived MCT Oil
Coconut-derived MCT oil is extracted from coconuts and often undergoes refining to concentrate the medium-chain fats. It typically contains about 55–65% medium-chain triglycerides, but lauric acid (C12) is the most active constituent. Coconut-derived MCT oil is usually tasteless and odorless, improving its mixability in liquids (such as smoothies or coffee) or recipes. However, pure coconut MCT oil is usually priced higher than blended or palm-based alternatives.
Palm Kernel-Derived MCT Oil
Palm kernel-derived MCT oil comes from the seed of the palm fruit and undergoes a fractionation process to concentrate caprylic (C8) and capric (C10) acids. Functionally, it may provide the same metabolic benefits as coconut-derived MCT oil, including fast absorption, rapid conversion to energy, and ketone production. However, palm kernel MCT oil is often favored in large-scale production because it yields higher quantities of MCTs and may be more affordable than coconut-derived MCT oils. You may notice slight differences in mouthfeel or consistency, but the biological effects remain identical.
Mixed-Source MCT Oil
Mixed-source MCT oil features extracts from both coconut and palm kernel oils. Usually, the oil contains a mix of C8 and C10 fatty acids, which provides both quick ketone production from C8 and a slightly longer-lasting energy release from C10. Mixed-source MCT oil is usually odorless and neutral in taste, and it may also be easier on digestion than pure C8 oils.
How Does MCT Oil Work?
MCT oil may work by supplying your body with medium-chain triglycerides (C6–C12 fatty acids), which bypass bile salt emulsification and lymphatic transport. Instead, MCTs are absorbed directly in your intestines and move through the portal vein to the liver, where they undergo rapid β-oxidation.
In the liver, MCTs may either be metabolized into ATP directly or converted into ketone bodies (acetoacetate, β-hydroxybutyrate, acetone). Ketones may further support ATP (energy) production with lower oxidative stress than glucose. Such effects might increase energy expenditure through a mild thermogenic effect, meaning your body could burn more calories at rest. As ketones may cross the blood–brain barrier, they might support mental acuity, sharper focus, and steady energy levels.
MCT oil could stimulate satiety hormones such as peptide YY (PYY) and leptin, which might help lower your calorie intake by keeping you fuller for longer. It might also help stabilize blood sugar levels by lowering the body’s reliance on glucose for energy and minimizing fluctuations in insulin response.
Benefits of MCT Oil
Could Help Boost Energy Levels
Unlike long-chain triglycerides, the medium-chain triglycerides are absorbed more rapidly in the liver, where they are quickly oxidized for energy. The rapid conversion may allow your body to utilize MCTs more rapidly as fuel, which might help improve physical performance, reduce fatigue, and support endurance during workouts or daily activities. Improved energy levels could make you feel more productive, improve your mood, and promote faster recovery from physical or mental stressors.
May Support Cognitive Health and Focus
Typically, the brain relies on glucose for its energy demands. However, when your body breaks down MCTs, it produces ketone bodies such as beta-hydroxybutyrate and acetoacetate. These ketones might help fuel your brain’s cognitive processes, especially when your carbohydrate intake is low. As ketones provide a steady energy source, they might help reduce dips in alertness. Such effects may support consistent focus, sharper memory, and better concentration during long periods of mental exertion (such as work, study, or problem-solving). Ketones provided by MCT oil might help protect brain cells by lowering oxidative stress and helping your neurons work more efficiently. Such effects may support cognitive resilience and focus over time.
Might Support Ketosis
MCT oil could support ketosis, which refers to a state where your body metabolizes stored fat instead of carbohydrates for energy. It could boost thermogenesis, which might encourage your body to oxidize stored fat cells for energy, and promote your body’s natural fat-burning processes. The ketogenic state supported by MCT oil might contribute to your weight management goals, suppress cravings, promote metabolism, and support sustained energy levels.
Could Promote Digestive Health
Due to its medium-chain structure, the intestinal wall quickly absorbs MCT oil and transports it to the liver. The process requires decreased bile buildup and fewer pancreatic enzymes than long-chain fats. MCT oil might help reduce strain on your digestive system and make fat digestion easier. It might also stimulate the release of digestive hormones, such as peptide YY and cholecystokinin. MCT Oil may help promote appetite control and improve the coordination of stomach emptying and intestinal movement.
Side Effects of MCT Oil
May Cause Diarrhea
Diarrhea may be a possible drawback of MCT oil, especially if you overconsume or increase your dose too quickly. When your intestines receive more MCTs than they can process, water is pulled into the bowel. It could make your stools loose and watery, thereby contributing to diarrhea. Concerns like bloating, abdominal cramping, or an increase in bathroom visits may further accompany the discomfort from diarrhea.
Could Trigger Nausea
Your liver metabolizes MCT oil into energy molecules called ketones. However, increased ketone levels may overwhelm your digestive system, especially if you have sensitivity or intolerance to medium-chain triglycerides. It may potentially result in queasiness, stomach discomfort, or a feeling of fullness. MCT oil also triggers the release of digestive hormones like cholecystokinin (CCK), which helps delay stomach emptying. However, if you have a sensitive digestive tract, CCK release might worsen gastrointestinal discomfort, including nausea.
Might Contribute to Stomach Cramps
Stomach cramps are a possible side effect of MCT oil, especially when you take it in large amounts. The concentrated fat in MCT oil may irritate your gastrointestinal tract, which may contribute to mild spasms, sharp twinges, or general abdominal discomfort.
Your gut absorbs and metabolizes MCTs rapidly, which may temporarily overwhelm it. The rapid processing may trigger contractions in your intestinal muscles, potentially causing cramping, especially if you are new to MCT oil or have sensitivities to medium-chain triglycerides.
May Trigger Bloating
When consumed in large amounts, MCT Oil may strain your digestive system. Undigested MCTs may ferment slightly in the intestines, producing carbon dioxide, hydrogen, and methane. These gases may build up in your gut, contributing to abdominal fullness, tightness, or visible swelling. You may also experience pressure, heaviness, or mild cramping in your stomach. In cases of slower digestion or pre-existing gut issues (such as IBS or GERD), the discomfort and severity of bloating may be more pronounced.
Frequently Asked Questions
No, color alone does not reliably indicate purity or freshness. Unrefined MCT oils may have a pale yellow tint from residual fatty acids, while refined oils appear nearly colorless due to filtration and deodorization.
No, MCT oil does not contain essential fatty acids such as omega-3 or omega-6, which are necessary to support cell membrane integrity and hormone production. MCT oil should complement a fat-rich diet, rather than replace whole sources like olive, flaxseed, or fish oils.
Yes, absorption may differ slightly between forms. Liquid MCT oil is rapidly absorbed in the small intestine and supports faster energy-uplifting effects. Meanwhile, powdered forms may contain carriers or binders that might reduce the speed of ketone production.
No, it is not. MCT oil has a low smoke point, typically around 160–177°C (320–350°F), depending on refinement. Heating above the temperature range may cause oxidation, off-flavors, and minor nutrient degradation. MCT oil may be better suited for low-heat cooking, gentle sautéing, or cold applications (like salad dressings and smoothies).
Conclusion
MCT oil provides a concentrated source of medium-chain triglycerides, which may support energy metabolism, focus, and fat metabolism. The MCT oil may also assist your body in maintaining a ketogenic state, which could help support metabolism and the body’s natural fat-burning processes.
Although well-tolerated, MCT oil may trigger adverse gastrointestinal concerns, particularly if consumed in large amounts or if you are sensitive or intolerant to medium-chain triglycerides. These side effects may include bloating, mild abdominal cramps, diarrhea, or nausea.
Moreover, selecting the right MCT oil (whether derived from coconut or palm kernel) depends on your specific goals and preferences. Before opting for MCT oil, you should take into consideration measures like peroxide value, free fatty acid content, and caprylic/capric triglyceride ratio. These factors may more accurately reflect the quality and stability of MCT oil.
- About the Author
- Latest Posts
Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.