MCT
Also known as: MCTs, MCT oil, Medium-chain triglycerides, MCFAs, Capric acid, C10:0, Caprylic acid, C8:0, Lauric acid, C12:0, Medium-Chain Triglycerides
Overview
Medium-chain triglycerides (MCTs) are dietary fats found in sources like coconut oil, palm kernel oil, and dairy products. Distinguished by their shorter carbon chain length compared to long-chain triglycerides (LCTs), MCTs are metabolized differently, offering potential benefits for weight management and energy. They are composed of medium-chain fatty acids (MCFAs), including capric acid (C10:0), caprylic acid (C8:0), and lauric acid (C12:0). MCTs are easily absorbed and metabolized in the liver, potentially increasing energy availability and ketone production. While research suggests benefits such as decreased energy intake, more studies are needed to fully understand their long-term effects on body weight and exercise performance. MCT oil is available in liquid and capsule forms and is often used as a dietary supplement.
Benefits
MCTs have demonstrated a capacity to reduce ad libitum energy intake when compared to LCTs, showing a moderate effect size (mean effect size: -0.444, 95% CI -0.808, -0.080, p < 0.017). This effect is statistically significant, suggesting that incorporating MCTs into the diet may help in managing overall caloric consumption. However, MCTs do not significantly impact subjective appetite ratings or circulating hormones related to hunger and satiety. Some studies indicate that MCTs, when combined with carbohydrates, may offer benefits for endurance performance, although the evidence is mixed. The benefits of MCTs can vary among individuals, with some populations potentially experiencing more pronounced effects on energy intake reduction. While MCTs can lead to reduced energy intake both acutely and chronically, their long-term impact on body weight remains less clear and may require additional dietary and lifestyle changes to achieve substantial weight loss.
How it works
MCTs are rapidly absorbed in the gastrointestinal tract and transported directly to the liver, where they are quickly metabolized. This rapid metabolism promotes increased ketone production, serving as an alternative energy source, particularly for the brain. MCTs primarily influence the digestive and metabolic systems, affecting energy metabolism and fat storage. While specific molecular targets are not well-defined, MCTs are believed to influence metabolic pathways related to fat oxidation and ketogenesis. Their high bioavailability is attributed to their rapid absorption and direct transport to the liver, bypassing the lymphatic system, which is typically involved in the absorption of longer-chain fatty acids.
Side effects
MCTs are generally considered safe when consumed in moderation. However, common side effects, particularly at higher doses, include gastrointestinal discomfort such as diarrhea and nausea. Less common side effects may involve increased heart rate and blood pressure in some individuals. Rare side effects are not well-documented but could include allergic reactions or severe gastrointestinal issues. There is limited evidence regarding drug interactions, but caution is advised when using medications that affect liver function or metabolism. While there are no established contraindications, individuals with severe liver disease should consult a healthcare provider before using MCT supplements. Pregnant or breastfeeding women should also seek medical advice before incorporating MCTs into their diet. Starting with a low dose and gradually increasing it can help minimize gastrointestinal side effects.
Dosage
The minimum effective dose of MCTs is typically around 10-15 grams per serving. Optimal dosage ranges from 15-30 grams per serving, depending on individual tolerance and specific health goals. It is generally considered safe to consume up to 30 grams per serving, although gastrointestinal side effects may occur at higher doses. MCTs are best taken with meals to minimize gastrointestinal discomfort. Both liquid and capsule forms are available, allowing individuals to choose based on personal preference and tolerance. MCTs are highly absorbable, and their absorption may be enhanced when taken with other fats or oils. A balanced diet is recommended, although no specific cofactors are required for MCT absorption. Individuals should start with a lower dose and gradually increase it to assess tolerance and minimize potential side effects.
FAQs
Can MCT oil cause digestive issues?
Yes, MCT oil can cause gastrointestinal upset, especially at high doses. Symptoms like diarrhea and nausea are common. Start with a low dose (e.g., 1 teaspoon) and gradually increase as tolerated.
Is MCT oil safe for people with liver problems?
Individuals with severe liver disease should consult a healthcare provider before using MCT supplements. While generally safe, MCTs are metabolized in the liver, and those with liver issues may need to exercise caution.
When is the best time to take MCT oil?
MCT oil is best taken with meals to reduce the likelihood of gastrointestinal side effects. This can help improve tolerance and absorption. You can mix it into smoothies, coffee, or salad dressings.
Will MCT oil help me lose weight?
MCT oil may help reduce energy intake and increase ketone production, but its effects on weight loss vary. It's not a magic bullet and should be part of a balanced diet and lifestyle for effective weight management.
Are there any drug interactions with MCT oil?
Limited evidence exists regarding drug interactions, but caution is advised with medications affecting liver function or metabolism. Consult a healthcare provider if you are taking other medications.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32212947/ – This systematic review and meta-analysis, encompassing 17 studies and 291 participants, investigated the effects of MCTs on energy intake. The findings revealed that MCTs significantly reduce ad libitum energy intake compared to LCTs, with little impact on appetite or hormone levels. However, the long-term effects on body weight remain unclear, suggesting a need for further research in this area.
- https://www.jomes.org/journal/view.html?doi=10.7570%2Fjomes22028 – This systematic review examined the impact of MCTs on exercise performance, primarily focusing on endurance-trained athletes. The results indicated that MCTs generally do not improve exercise performance and may even hinder it when used alone. The mixed outcomes and limited long-term data suggest that the effectiveness of MCTs in enhancing exercise performance is still uncertain.
- https://centaur.reading.ac.uk/89667/5/CRIFSAN.%20MCT%20and%20satiety%20-%20A%20systematic%20review%2010.3.20.pdf – This systematic review explored the relationship between MCTs and satiety, analyzing data from various studies. The findings indicated that MCTs do not significantly affect subjective appetite ratings, despite their ability to reduce energy intake. The mixed findings on satiety effects suggest that while MCTs can influence energy consumption, they may not directly impact feelings of fullness or hunger.
- https://www.researchgate.net/publication/340211326_A_systematic_review_and_meta-analysis_of_medium-chain_triglycerides_effects_on_acute_satiety_and_food_intake – This systematic review and meta-analysis investigated the effects of medium-chain triglycerides on acute satiety and food intake. The study found that MCTs can lead to a reduction in energy intake without significantly affecting subjective appetite ratings. These results suggest that MCTs may influence energy consumption through mechanisms other than direct satiety signals.
Supplements Containing MCT
Ab Cuts
Corr-Jensen Labs
Lean Dessert Banana Cream Pudding
BSN
Lean Dessert Banana Nut Bread
BSN
Lean Dessert Chocolate-Coconut Candy Bar
BSN
Lean Dessert Whipped Vanilla Cream
BSN
N.O.-Xplode Blue Raspberry
BSN
N.O.-Xplode Blue Raz
BSN
N.O.-Xplode Fruit Punch Caffeine Free
BSN
N.O.-Xplode 2.0 Fruit Punch Trial Size
BSN
N.O.-Xplode Grape
BSN
N.O.-Xplode Lemonade
BSN
N.O.-Xplode Lemon Lime
BSN
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