MCT Oil (Medium-Chain Triglycerides)
A refined oil derived from coconut or palm kernel oil, concentrated in medium-chain fatty acids (C8 and C10). It is absorbed more rapidly than long-chain fats and may be converted in the liver into ketone bodies for use as a fast-acting energy source. Research suggests potential benefits for fat oxidation and appetite suppression when paired with a low-carbohydrate diet, though effect sizes are small and long-term evidence remains limited.
An ingredient with still-limited research
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Effects reported in research
More rapid absorption and conversion to ketone bodies compared with long-chain fats, potentially supporting fast-acting energy availability
Short-term studies suggest increased fat oxidation when combined with a low-carbohydrate or ketogenic diet
Some studies report associations with appetite suppression and reduced caloric intake, though effect sizes are modest
C8 (caprylic acid) is considered the most efficient MCT for ketone body production
Dosage & timing
- 1–3 tablespoons (approximately 15–45 ml) per day, added to coffee, smoothies, or food.
- To minimize GI discomfort, start with about 1 teaspoon (5 ml) and increase gradually over 1–2 weeks.
- Avoid large doses on an empty stomach.
Cautions
- •GI discomfort — including diarrhea, loose stools, and nausea — is common when first introducing MCT oil.
- •Because it is calorie-dense, excessive intake may contribute to weight gain.
- •People with liver disease or lipid metabolism disorders should consult a doctor before use.
- •Pregnant or breastfeeding individuals should also seek medical advice prior to use.
Last checked: 2026-06-26