Table of ContentsView AllTable of ContentsCommon UsesSide EffectsDosagePrecautionsHow to StoreSources and What to Look For
Table of ContentsView All
View All
Table of Contents
Common Uses
Side Effects
Dosage
Precautions
How to Store
Sources and What to Look For
The benefits of MCT oil, or medium-chain triglycerides, often include claims that the dietary supplement can help with type 2 diabetes, cognitive function in people living with dementia, seizures, and more. MCT oil also is touted as a weight loss aid, though there is no strong evidence that it’s effective.
MCT oil is a type ofsaturated fatthat’s increasingly valued due to the popularity of various high-fat, low-carbohydrate diets. The different types of MCT oil are derived from coconut oil or palm kernel oil.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Coconut oil.Getty Images / jayk7
Getty Images / jayk7
Common Uses of MCT Oil
No supplement is intended to treat, cure, or prevent disease. MCT oils, however, may offer health benefits.
Some studies identify anti-inflammatory and metabolic properties in MCTs. They may improveinsulin resistance(when cells don’t respond well to insulin and can’t take up glucose from your blood).There are a number of other potential uses.
Exercise Endurance
Some athletes use MCT oil to enhance their athletic performance, including endurance. Research results on MCT oil for exercise endurance are mixed, and many studies have been performed on animals. However, these results have not been matched in human trials.
One systematic review concluded that MCT oil does not improve exercise performance or endurance.
Out of six studies included in the review, only one showed positive results. Per the review, MCTs increased the synthesis ofketones(a chemical your liver makes when it breaks down fats that your body uses as an alternative source of energy) but did not change or enhance how the body utilizes energy during bouts of exercise.
It’s clear that more research is needed in this area.
Seizures
According to a review on the use of MCT oil for epilepsy in both humans and animals, MCT oil provides an alternative source of energy for the brain, which is thought to reduceseizures.More research is needed on the use of MCT oil and seizure disorders.
Alzheimer’s Disease
A small study performed on older adults with probable Alzheimer’s disease saw improvements in cognition and other symptoms. In the study, participants took 1 to 2 tablespoons of MCT oil per day for 11 months straight or with a four-month placebo interruption in the middle of the study.
Using MCT oil without interruption provided the best results, with many participants seeing either stabilization or improvements in their symptoms.
Larger-scale studies should be completed on MCT oil for Alzheimer’s and other neurodegenerative diseases before it can be recommended as a complementary and alternative therapy.
Type 2 Diabetes
Some studies suggest that MCT oil may be used to treattype 2 diabetes. However, research results are mixed, and there isn’t a clear answer as to whether MCT oil plays any role in treating diabetes.
Since MCT oil increases ketone production, some researchers believe using this alternative energy source may reduce the prevalence of type 2 diabetes.A small clinical trial tested this theory.
In the study, healthy adults substituted part of their normal fat intake with MCTs. At the end of the six-week study, there was no clear association between MCT oil and type 2 diabetes prevention.
Only some study participants saw improvements ininsulinsensitivity, while others saw the opposite.
Few other studies exist on the use of MCT oil for type 2 diabetes. More research is needed.
Malnutrition
As a fat, MCT oil contains higher amounts of calories than the other macronutrients (protein and carbohydrates), with fat containing 9 calories per gram. Due to this higher calorie count, MCT oil has been studied as a type of nutrition therapy for people who aremalnourished.
In multiple studies, MCTs have been found to increase levels ofghrelin, a hormone that stimulates appetite.Because of this, MCT oil has been suggested as a treatment option for people diagnosed withanorexia nervosa(AN), an eating disorder.
In older adults, a 2023 clinical trial involved 120 people who used MCTs for 12 weeks along with a walking exercise program. The results suggest MCT oil shows promise in preventing muscle loss in older adults and builds on earlier positive results from a smaller study of nursing home, but more research is needed.
Weight Loss
A 2015 review of 13 studies on MCT oil and weight loss found mixed results on it being effective, but it may be possible for modest weight loss to occur. The researchers called for more study on this use of MCT oil.
While MCT oil is often marketed as a weight loss supplement, there remains little to no research to support this claim. Many studies on MCT oil for weight loss have been performed on animals rather than humans. A direct link between MCT oil and weight loss has not been proven.
Side Effects of MCT Oil
MCT oil is generally considered safe but using it (or using too much of it) may cause certain side effects.
Side effects associated with MCT oil use are mostly related to the gastrointestinal tract. These tend to be mild and may include:
Oftentimes, side effects will subside once you decrease or stop the use of MCT oil altogether.
To prevent side effects, only use MCT oil as directed. And always speak with a healthcare provider if side effects linger or worsen after you stop using MCT oil.
Dosage: How Much MCT Oil Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
Using MCT Oil Every DayIt’s important to remember that MCT oil is high in saturated fat and should be used in moderation. If you use MCT oil every day, you may need to scale back the intake of other dietary fats.
Using MCT Oil Every Day
It’s important to remember that MCT oil is high in saturated fat and should be used in moderation. If you use MCT oil every day, you may need to scale back the intake of other dietary fats.
Who Should Not Take MCT Oil?
MCT oil may not be right for everyone, and some health conditions may mean that you need to avoid it or take extra precautions. They include:
MCT oil is often used as part of aketogenic diet. The diet can present risks to people diagnosed with type 1 diabetes, and possibly those with metabolic dysfunction-associated steatotic liver disease (MASLD).
Talk with a healthcare provider before using MCT oil or any new dietary supplement. They can discuss any risks or drug interactions with the medications or supplements you currently take.
How to Store MCT Oil
It’s important to store MCT oil properly so it doesn’t become rancid. Keep it in a cool, dry place and out of direct sunlight. A cupboard or cabinet is typically suitable. Make sure that your MCT oil is not subjected to heat or cold. MCT oil does not require refrigeration.
You should keep this product out of sight and reach of small children and pets who may accidentally ingest it.
While MCT oil is specifically derived as a dietary supplement, MCTs are naturally occurring in various foods. They also are added to food products; however, caproic acid is not typically included in MCT oil products due to its unpleasant odor.
Both supplements and food sources can be good sources of MCTs. However, a food-first approach is always recommended for getting the nutrients your body needs.
In most cases, you can get plenty of MCTs and healthy fats from food sources. Yet, supplementation may be necessary in certain cases.
Food Sources of MCT Oil
Only a few foods naturally contain MCTs. These include:
Cows' milk is thought to contain higher levels of MCTs than the milk of other animals. Caprylic and capric acid make up 4% to 12% of the total fat in cow’s milk, while lauric acid makes up 3% to 5%.
If you don’t regularly eat MCT-containing foods, MCT oil supplements may be a suitable option.
MCT Oil Supplements
MCT oil supplements are mostly found in oil form. But you can also find MCT oil soft gels and powders. You can purchase these supplements online, in grocery stores, and in various health stores.
MCT oil is naturallygluten-free. You can also find organic MCT oil products.
MCT oil supplements are typically vegan, but it should be noted that naturally occurring MCTs from dairy products are not vegan.
While MCTs and MCT oil are unique, other supplements may work similarly. Some people may prefer these and other alternative supplements for various reasons, including cost, taste, and ease of use.
Supplement Facts
Summary
MCT oil is a dietary supplement that may provide health benefits. It is mostly derived from coconut oil or palm kernel oil and is composed of medium-chain fatty acids (MCFAs), like capric acid, lauric acid, and caprylic acid.
Despite its use in the United States for several decades, research data on the use of MCT oil are lacking. Regardless, MCT oil remains a popular dietary supplement among healthy individuals, athletes, and people with certain health conditions.
Talk with a healthcare provider before adding MCT oil to your regimen.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wang Y, Liu Z, Han Y, Xu J, et al.Medium chain triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism.PLoS One. 2018;13(2):e0191182. doi:10.1371/journal.pone.0191182
Jadhav HB, Annapure US.Triglycerides of medium-chain fatty acids: a concise review[published online ahead of print, 2022 Jun 22].J Food Sci Technol. 2022;1-10. doi:10.1007/s13197-022-05499-w
Thomas DD, Stockman MC, Yu L, et al.Effects of medium chain triglycerides supplementation on insulin sensitivity and beta cell function: a feasibility study.PLoS One. 2019;14(12):e0226200. doi:10.1371/journal.pone.0226200
Watanabe S, Tsujino S.Applications of medium-chain triglycerides in foods.Front Nutr. 2022;9:802805. doi:10.3389/fnut.2022.802805
Chapman-Lopez TJ, Koh Y.The effects of medium-chain triglyceride oil supplementation on endurance performance and substrate utilization in healthy populations: a systematic review.J Obes Metab Syndr. 2022;31(3):217-229. doi:10.7570/jomes22028
Rasmussen E, Patel V, Tideman S, et al.Efficacy of supplemental MCT oil on seizure reduction of adult drug-resistant epilepsy - a single-center open-label pilot study.Nutr Neurosci. 2023;26(6):535-539. doi:10.1080/1028415X.2022.2065816
Han FY, Conboy‐Schmidt L, Rybachuk G, et al.Dietary medium chain triglycerides for management of epilepsy: New data from human, dog, and rodent studies.Epilepsia. 2021;62(8):1790-1806. doi:10.1111/epi.16972
Takeishi J, Tatewaki Y, Nakase T, et al.Alzheimer’s disease and type 2 diabetes mellitus: the use of MCT oil and a ketogenic diet.Int J Mol Sci. 2021;22(22):12310. doi:10.3390/ijms222212310
Kawai K, Nakashima M, Kojima M, et al.Ghrelin activation and neuropeptide Y elevation in response to medium chain triglyceride administration in anorexia nervosa patients.Clin Nutr ESPEN. 2017;17:100-104. doi:10.1016/j.clnesp.2016.10.001
Kojima K, Ishikawa H, Watanabe S, Nosaka N, Mutoh T.A Randomized, Double-Blind, Controlled Trial Assessing If Medium-Chain Triglycerides in Combination with Moderate-Intensity Exercise Increase Muscle Strength in Healthy Middle-Aged and Older Adults.Nutrients. 2023 Jul 24;15(14):3275. doi:10.3390/nu15143275
Mumme K, Stonehouse W.Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials.J Acad Nutr Diet. 2015 Feb;115(2):249-263. doi:10.1016/j.jand.2014.10.022
McKenzie KM, Lee CM, Mijatovic J, et al.Medium-chain triglyceride oil and blood lipids: a systematic review and meta-analysis of randomized trials.J Nutr. 2021;151(10):2949-2956. doi:10.1093/jn/nxab220
Kosinski C, Jornayvaz FR.Effects of ketogenic diets on cardiovascular risk factors: Evidence from animal and human studies.Nutrients.2017 May 19;9(5):517. doi:10.3390/nu9050517
Buehler LA, Noe D, Knapp S, Isaacs D, Pantalone KM.Ketogenic diets in the management of type 1 diabetes: Safe or safety concern?Cleve Clin J Med.2021 Oct 1;88(10):547-555. doi:10.3949/ccjm.88a.20121
Lin TY, Liu HW, Hung TM.The ketogenic effect of medium-chain triacylglycerides.Front Nutr. 2021;8:747284. doi: 10.3389/fnut.2021.747284
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
