MCT oil: Danger, benefits and weight loss?

Updated July 2023

Since the popularization of high-fat diets, we have heard a lot about MCT oil. It is a medium-chain triglyceride oil (hence the diminutive TCM or MCT in English for medium chain triglycerides) of which many praise the benefits. Although I had used MCT oil in the past, I decided to try it again and note the changes I observed in my body during the 10 day trial.

Here are my thoughts on Garden of Life MCT Oil. 

1^era day with MCT oil

Increased energy

How I like to eat breakfasts rich in good fats, I included 1 tablespoon (15 ml) of MCT oil in my morning smoothie. Mixed with berries, spinach, unsweetened oat milk and a measure of plant-based protein powder, MCT oil added a very smooth and silky texture to my beverage breakfast. The taste was delicious and the consistency very pleasant.

During the day, I felt like I had more sustained energy. The afternoon fatigue was less present. As this was only the impression of the first day of testing, I was eager to see the effects over the following days.

10^th day

More concentration thanks to MCT oil?

For over a week, I added 1 tablespoon (15 ml) of medium chain triglycerides to the little one breakfast. Sometimes included in my smoothie, I have also incorporated it into my oatmeal, yogurt and even my coffee to make a latte rich in good fats. It was delicious!

After three days, I noticed that my concentration was better. I was able to concentrate on the same task for longer and the small daily forgetfulness seemed a thing of the past. I was less distracted and my mental acuity was sharper.

This is by far my favorite benefit! The life of a mother of three young children can always benefit from better mental focus and I must admit that the improvement in my concentration has also supported my mood in a very favorable 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. These can cross the brain barrier and be used as a source of mental energy, promoting concentration. ¹

More stable energy

After 10 days of testing, I was confident that my impression from the first day was correct. MCT oil actually gave me more energy. On the one hand, there was mental energy which was supported thanks to better concentration, but physical fatigue was also much less present on a daily basis. I found myself having more energy at the end of the day. On several occasions, I went out for a walk after dark, although I am generally the type to wrap myself in a blanket and drink herbal tea. In short, with this extra energy I had the impression of having days that were both fuller and less exhausting.

What the science says: Unlike most fats, medium-chain triglycerides can easily be used as an energy source. Indeed, MCTs do not need to be digested and emulsified by bile like longer fat chains. Thus, medium chain triglycerides are directly metabolized by the liver which uses them as a source of energy. Used in this way, fats also promote glycemic stability and contribute to more stable and sustained energy. ²

Stabilized appetite

Although I consider myself to be a conscious person about my diet and my appetite, sometimes I (like everyone) have a somewhat disjointed appetite. However, I quickly noticed that with daily intake of medium-chain triglyceride oil, 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 support my energy and satisfy my hunger, I have surprised myself many times by not eating my snacks as the hunger simply wasn't present.

What the science says: MCT oil has been widely studied for its appetite-stabilizing properties. The results of these studies show us that MCT oil creates a feeling of satiety since it acts directly on the secretion of two hormones acting on the hunger signal. Additionally, data shows that people who include MCT oil in their diet breakfast consume fewer calories during the day. ^{3, 4}

Other benefits of MCT oil

Weight loss 

MCT oil promotes weight loss by stabilizing appetite and regulating hunger hormones but also by speeding up 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 MCT oil supplementation. Studies show that MCT oil supplementation reduces overall weight and decreases waist circumference. Some studies even suggest that MCT oil could prevent obesity. ^{5, 6}

The formation of ketone bodies 

For fans of the ketogenic diet, fats received through food are essential for the formation of ketone bodies which will be used as a source of energy. MCT oil is an excellent ally to the ketogenic diet since it promotes the formation of these ketone bodies. For more information on this or to understand the basics of the ketogenic diet, check out our guide to the ketogenic diet.

My overall impression of MCT oil

I am 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 will continue to incorporate MCT oil into my breakfast every morning now that I'm sold on using it. Thanks to an action as simple as adding a tablespoon of oil to a meal, we gain concentration and energy in addition to stabilizing the appetite and encouraging weight loss. Who wouldn't want to get their results so easily?

Sources

1. 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.
2. 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).
3. 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.
4. 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
5. 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.
6. 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.