MCT oil: Danger, benefits and weight loss?
Updated July 2023
Since the popularization of high-fat diets, we've been hearing a lot about MCT oil. This is a medium-chain triglyceride oil (hence the abbreviation TCM or MCT for medium chain triglycerides), the benefits of which are extolled by many. Although I had used MCT oil in the past, I decided to repeat the experiment and note the changes observed in my body during the 10-day trial.
Here are my impressions of Garden of Life TCM oil.
1era day with TCM oil
Increased energy
As I like to eat breakfasts rich in healthy fats, I included 1 tablespoon (15 ml) of MCT oil in my morning smoothie. Blended with berries, spinach unsweetened oat milk and a scoop of vegetable protein powder, MCT oil oil added a very smooth, silky texture to my beverage breakfast. The taste was delicious and the consistency very pleasant.
Over the course of the day, I felt I had more sustained energy. Afternoon fatigue was less of an issue. As this was only the impression of a first trial day, I was anxious to see the effects over the following days.
10th day
More concentration with MCT oil?
For over a week, I've been adding 1 tablespoon (15 ml) of medium-chain triglycerides to the little breakfast. Sometimes included in my smoothie, I also stirred some into my oatmeal, into yogurt and even into my coffee to make a high-fat café latté. It was delicious!
After three days, I noticed that my concentration was more sustained. I was able to concentrate longer on the same task, and the little oversights of everyday life were a thing of the past. I was less distracted and my mental acuity was sharper.
This was by far my favourite benefit! The life of a mother of three young children can always benefit from a better mental focus, and I have to admit that the improvement in my concentration also supported my mood in a very favourable way.
What science says about MCT oil: Due to their particular structure, medium-chain triglyceride oils are absorbed differently by the body. Thanks to their shorter molecular chain, medium-chain triglycerides are delivered directly to the liver, where they are converted into ketogenic bodies. The latter can cross the brain barrier and be used as a source of mental energy, promoting concentration. 1
More stable energy
After a 10-day trial, I was certain that my first-day impression was correct. MCT oil actually gave me more energy. On the one hand, mental energy was sustained thanks to better concentration, but physical fatigue was also much less present on a daily basis. I found I had more energy at the end of the day. On several occasions, I went out for a walk after dark, whereas I'm usually the type to curl up in a blanket and drink herbal tea. In short, with this extra energy I felt my days were both fuller and less exhausting.
What science says: Unlike most fats, medium-chain triglycerides can easily be used as a source of energy. This is because MCTs don't need to be digested and emulsified by the bile like longer-chain fats. Medium-chain triglycerides are directly metabolized by the liver, which uses them as an energy source. Used in this way, fats also promote glycemic stability and contribute to more stable, sustained energy. 2
Stabilized appetite
Although I consider myself to be a conscientious eater, I (like everyone else) sometimes have a slightly disorganized appetite. However, I quickly noticed that when I took medium-chain triglyceride oil every day, my appetite was more stable. For me, this translated into a less urgent need to eat than usual. While I always carry snacks with me to sustain my energy and satisfy my hunger, I caught myself several times not eating my snacks as the hunger simply wasn't there.
What the science says: MCT oil has been widely studied for its appetite-stabilizing properties. The results of these studies show that MCT oil creates a feeling of satiety, since it acts directly on the secretion of two hormones that act on the hunger signal. What's more, data shows that people who include MCT oil in their breakfast consume fewer calories throughout the day. 3, 4
Other benefits of MCT oil
Weight loss
TCM oil promotes weight loss not only by stabilizing appetite and regulating hunger hormones, but also by accelerating the rate at which the body burns calories. For individuals following the ketogenic diet, this weight loss is directly linked to the body's state of ketosis, supported by diet and TCM oil supplementation. Studies show that MCT oil supplementation reduces total body weight and decreases waist circumference. Some studies even suggest that TCM oil may prevent obesity. 5, 6
Ketone body formation
For fans of the ketogenic diet, the fats received via the diet are essential for the formation of ketone bodies, which are used as a source of energy. MCT oil is an excellent ally of the ketogenic diet, as it promotes the formation of these ketone bodies. For more information on this topic, or to understand the basics of the ketogenic diet, consult our guide to the ketogenic diet.
My overall impression of MCT oil
I'm convinced!
I loved the effects of MCT oil on my body. As mentioned above, the support for concentration and mood is one of my favorite benefits. I'm going to continue incorporating MCT oil into my breakfast every morning now that I'm sold on using it. With something as simple as adding a tablespoon of oil to a meal, you gain focus and energy in addition to stabilizing your appetite and encouraging weight loss. Who wouldn't want to achieve these results so easily?
Sources
- Katrin Augustin, Aziza Khabbush, Sophie Williams, Simon Eaton, Michael Orford, J Helen Cross, Simon J R Heales, Matthew C Walker, Robin S B Williams. Mechanisms of action for the medium-chain triglyceride ketogenic diet in neurological and metabolic disorders. The Lancet Neurology. Volume 17, Issue 1, 2018, Pages 84-93.
- Schönfeld, Peter, and Lech Wojtczak. "Short- and medium-chain fatty acids in energy metabolism: the cellular perspective." Journal of lipid research vol. 57,6 (2016).
- St-Onge, M. P., Mayrsohn, B., O'Keeffe, M., Kissileff, H. R., Choudhury, A. R., & Laferrère, B. (2014). Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. European journal of clinical nutrition, 68(10), 1134-1140.
- Coconut oil has less satiating properties than medium chain triglyceride oil. R.KinsellaT.MaherM.E.Clegg. Physiology & Behavior Volume 179, 1 October 2017, Pages 422-426
- Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. M-P St-Onge, P. J. H. Jones. International journal of Obesity related metabolic disorders. 2003 Dec; 27(12): 1565-1571.
- Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Marie-Pierre St-Onge, Robert Ross, William D. Parsons, Peter J. H. Jones. Obesity Research. 2003 Mar; 11(3): 395-402.