MCT oil contains MCTs—or medium-chain triglycerides. Medium-chain triglycerides are fatty acids that can be found in food sources like coconut oil, palm kernel oil, and some dairy products. And people attribute a range of different benefits to MCT oil—including boosted energy and reduced inflammation. We asked experts for the low-down on MCT oil, its potential benefits, and whether or not you should consider adding some to your diet.
MCT Oil, Explained
MCT oil is an oil containing MCTs, or medium-chain triglycerides. That’s a bit of a mouthful. So bear with us while we break it down. A triglyceride is a type of fat. (In fact, triglycerides are the most common type of fat in your body.) And each triglyceride is made up of a chain of atoms. This chain can be short (six or fewer atoms), long (12 or more atoms), or medium-length (somewhere in between). So a medium-chain triglyceride is a triglyceride with medium-length chains. What’s so special about MCTs? They’re easier for your body to break down than triglycerides with longer chains (long-chain triglycerides or LCTs.) “Because of their shorter length, MCTs are [more easily] digested than the long-chain fatty acids found in most foods,” explains Lisa Young, PhD, RDN. This means your body can metabolize MCTs more easily and more quickly convert them into a source of energy. Young adds that MCTs may be a good option for people who have trouble digesting other, more complex fats.
3 Potential Benefits of MCT Oil
RELATED: Every Question You’ve Ever Had About Cooking Oils, Answered Some foods that contain MCT oil include:
Coconut oil Palm kernel oil Butter Whole milk Cheese Yogurt
Since MCTs are naturally occurring in many foods, they’re generally safe to consume. That said, they have been associated with a few potential side effects, including:
NauseaIndigestionGasVomitingDiarrhea
What About MCT Oil Supplements?
Research on MCT oil and its potential benefits is still pretty limited, so we can’t really tell you that you should start taking some. That said, if you’re interested in taking MCT oil supplements—or adding more MCT-rich foods to your diet—you should consider talking to your doctor about it. It’s always a good idea to talk to your primary care provider before trying a new supplement or changing your diet. But your doctor can also help you clarify your goals and understand whether increasing your MCT intake could actually help you meet them. They can also help you increase your MCT intake in a safe way—and they can help you manage any side effects you end up experiencing along the way.
