What are Medium Chain Triglycerides?

MCT is short for medium-chain triglycerides. Fats are made up of chains of carbon atoms, and most of the fats in a person's diet are made up of 13 to 21 of these atoms. These are called long-chain fatty acids. In contrast, short-chain fatty acids are made up of 6 or fewer carbon atoms.

MCTs refers to medium-chain triglycerides that sit in the middle of the other two types. They are of medium length and made up of 6 to 12 carbon atoms.



MCTs are found in coconut oil, palm oil, goat’s milk, human breast milk and are processed by the body in a different way to long-chain fatty acids. Unlike other fats, they go straight from the gut to the liver. From here, they are used as a source of energy or turned into ketones. Ketones are substances produced when the liver breaks down a lot of fat, and they can be used by the brain for energy instead of glucose or sugar. As the calories in MCTs are used straightaway, they are less likely to be stored as fat. This principle is the basis of the ketogenic diet, which many people believe is an effective way to lose weight.

MCT oil is a pure form of fat, similar to olive oil or canola oil, and is generally used by the teaspoon or tablespoon. Taking too much at once may cause abdominal discomfort, including bloating, cramping, nausea, gassiness or diarrhea. MCT oil shouldn't be used if you have liver damage or liver disease. Also, it has a low smoke point, so it shouldn't be used for cooking.

Fat is an essential nutrient that we need to eat in order to stay alive. Fat helps us absorb fat-soluble vitamins (vitamins A, D, E and K), makes up our cell walls, helps to insulate our body and protect our organs and provides essential fatty acids that our bodies cannot make. MCTs are just one type of fat; they can't provide all the essential fatty acids that our bodies need so should never be used as a sole source of fats.

Medium-chain fats can help kill a wide range of pathogenic viruses, strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches and so on.

Because they’re so easy to absorb, MCTs are used therapeutically for people with malabsorption problems, like Crohn’s Disease. They’re also great for anyone missing a gallbladder.

MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower odds of becoming obese. Most likely, they have this positive effect because they are anti-inflammatory, easy to digest, satiating and easily used for energy as described above.

While the research on MCTs looks promising for several health conditions, including high cholesterol, cardiovascular disease, insulin resistance and Alzheimer's, more studies need to be done. There's not enough evidence to support its use for most people. If you have a gastrointestinal disease where you have trouble absorbing fat, then MCT oil may be something to consider and talk to your doctor or dietitian about. Otherwise, until more long-term studies are conducted, there's no need for most people to use MCT oil.