You may have heard of MCT oil, a relatively new supplement that comes in the form of a colorless oil. MCT stands for Medium Chain Triglycerides and is one of the easiest types of fat to digest and break down. In addition to fueling your body and brain, there are some other benefits of MCTs you should be aware of, as well as potential side effects.

What are Medium Chain Triglycerides?

When you think of triglycerides, you probably think of high cholesterol and heart disease.But triglycerides are a type of fat, and in fact the most abundant type of fat in the body.There are short, medium, and long chain triglycerides. Yes, and the body uses them all as fuel.

Medium-chain triglycerides (MCTs) are tasteless oils isolated and extracted from coconuts and palm nuts. There are four types of MCT known as C6, C8, C10, and C12. They represent a variety of fatty acids containing medium length carbon chains of 6-12 atoms. MCT oil can be taken daily, but side effects may occur once you start taking it.

Benefits of Medium Chain Triglycerides

Research shows that MCTs improve mental clarity, help with weight management, lower cholesterol levels, and protect brain health.

increase mental clarity

MCTs control molecules that cross the blood-brain barrier and enter the brain. Because they don’t need to be broken down, MCTs provide an immediate, healthier source of brain energy than glucose. In fact, MCTs do not have the “brain fog” effect that is often seen after eating sugary foods. can be kept moving.

protect brain health

The brain’s ability to extract energy from glucose declines with age, leading to neurodegeneration and cognitive decline. MCT oil can protect memory and cognitive function as we age. It provides all the energy brain cells need, and research suggests it can improve cognitive performance at all ages.^[1]

Reduces risk of heart disease and boosts fat burning

Like many healthy fats, MCTs are good for the heart. They have powerful anti-inflammatory properties and have been shown to improve fat metabolism.^[2]

Studies show that a daily supplement of MCT oil can melt 1.1 pounds every three weeks.^[3] MCTs increase fat oxidation. This means you burn more calories at the same time. MCTs also induce thermogenesis, so you expend more energy releasing body heat.

MCT Oil Side Effects and Dosage

MCTs can cause side effects such as flatulence, diarrhea, stomach pain, and bloating. If he has never taken MCT oil before, start with 1 teaspoon a day. No more than 3-4 teaspoons per day. Reduce the dose if you experience gastrointestinal problems such as cramping or nausea.

How to take MCT oil?

Adding MCT oil to your morning coffee, smoothie, cereal, yogurt, or oatmeal is an easy way to add MCT oil to your daily routine. MCT oil is tasteless but has an oily consistency.

Summary of MCT oil

You can find MCT oil at health food stores. The only ingredient listed on MCT oil products should be 100% medium chain triglycerides. , which lists the types of MCTs contained in the ingredients. Research shows that C6, C8 and C10 are the most effective.^[4] Remember that MCT oil is a source of calories, not a magic pill for weight loss.To lose weight, you need to exercise and burn more calories than you burn.

References:

1. “Effects of medium-chain triglyceride (MCT) supplementation with C₈:C_Ten Jake S. Ashton, James W. Roberts, Caroline J. Wakefield, Richard M. Page, Don PM McLaren, Simon Marwood, James J. Malone, November 18, 2020 physiology and behavior.
   DOI: 10.1016/j.physbeh.2020.113252
2. “Medium-chain triglyceride (MCT) oil affects immunophenotype via reprogramming mitochondrial respiration in mouse macrophages,” Seungmin Yu, Gwang-woong Go, and Wooki Kim, 5 November 2019, Available here. food.
   DOI: 10.3390/foods8110553
3. “Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials.” Karen Mumme, PGDipSc, and Welma Stonehouse, PhD, 1 February 2015, Available here. Journal of the Academy of Nutrition and Dietetics.
   DOI: 10.1016/j.jand.2014.10.022
4. “Medium-chain triglycerides and health” Volpe, Stella Lucia Ph.D., RDN, FACSM, ACSM-CEP, 2020, Available here. ACSM’s Health & Fitness Journal.
   DOI: 10.1249/FIT.0000000000000537