MCT Oil: The Science Behind the Magic Elixir
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What are MCTs?
MCT oil has become a hot topic with the increasing popularity of the ketogenic diet. MCT, or medium chain triglyceride, is an important form of fat that improves brain and gut health. Due to the “low fat is healthy” misconception, most Americans are missing MCTs in their diet along with other beneficial fats. The brain is largely comprised of fatty acids, so it only makes sense that we need to consume varying sources of fat to support our brain health. Without it, you may suffer from brain fog, decreased cognitive performance, and “age-related” cognitive decline. Enter: MCT oil. This oil is a simple, tasteless supplementation that can drastically boost brain function and help us stay sharp as we age.
MCTs,or medium chain triglycerides, are a form of fatty acids. Some fatty acids are classified as short, medium, or long chain triglycerides based on the number of carbon atoms linked together. There are small amounts of MCTs in grass fed butter, cheese, palm oil, and other forms of full fat dairy like whole milk and yogurt.
Coconut oil contains 50-65% MCTs, but primarily contains lauric acid, which has a longer carbon chain and metabolizes slower than the other forms. In short, this means coconut oil is full of MCTs, but won't give you the quick and dirty benefits like appetite suppression and brain clarity.
MCT oil is usually a concentration of caprylic acid (C8) and capric acid (C10). Caprylic acid (C8) is the most beneficial form of MCTs and can be found as an oil on its own, though usually at a higher cost.
Why take MCT oil?
MCTs are more beneficial than other forms of fatty acids due to their ability to metabolize quickly in the body. MCTs go through the digestive system where they absorb directly rather than requiring any form of digestion. From there, they go straight to the liver where they break down into ketones. Ketones are then released into the bloodstream where they are transported around the body, most importantly to the brain. They are unique because they can penetrate the blood brain barrier directly, meaning they can give your brain a boost of fuel much quicker than other forms of fats.
Ketones production occurs when the liver burns fat for energy rather than glucose (sugar). They are healthier fuel sources for the body because when metabolized, they emit less reactive oxygen species (a fancy term for unstable molecules that kill healthy cells) than when sugar is converted into energy.
In short, you can compare burning fat for energy to your body operating as a hybrid car, while burning sugar for energy compares to a beater that’s not likely to pass an emissions test.
Benefits of MCT Oil Supplementation
Nowthat you know what they are, let’s talk about what they can do for you. When consumed in conjunction with a clean diet, MCTs can:
Increase energy and performance in the gym: MCTs metabolize quicker than other forms of fat and are more readily used by the body for quick energy.
Aid in weight loss and appetite reduction*: MCTs suppress ghrelin, also known as the hunger hormone. They are also a great support for the metabolism and prevent the body from depositing and accumulating fat cells.
Provide neurological benefits: Many neurodegenerative diseases are classified by neurons dying off. This is often due to their inability to use glucose for energy, however they can use fats. MCT oil can aid in possible regeneration of neurons to improve symptoms and prevent conditions such as diabetes, cognitive impairment, Alzheimer's, Parkinson's, and possibly ALS.
Improve cardiovascular health: MCTs lower lipid levels, increase HDL (your good cholesterol) and improve overall heart health.
Fight bacterial, viral, and microbial infections: MCTs, particularly lauric acid (C12), fight bacteria, viruses, fungi, and parasites. They are a proven antioxidant and anti-inflammatory compound to promote gut health. The best part is that they can remove the bad bacteria without disrupting your healthy gut bacteria, unlike antibiotics.
While it may seem like MCTs are the answer to everything, it’s important to note that these benefits will only be seen when combined with a clean diet and lifestyle. You cannot eat a giant bowl of pasta with sugar-filled marinara sauce and drizzle some MCT oil on top and expect these results.
More benefits:
Improved mitochondrial function, which decreases risks of cancer, cardiovascular disease, diabetes, and autoimmune diseases
Support in the treatment of epilepsy
Better digestion
Aids in the balancing of hormones
Best Way to Consume MCTs
MCTs work great as a supplement to a low-carb-high-fat or ketogenic style diet to increase ketones without having to drop carbohydrate levels drastically low. This is not to say they are aren't helpful when consumed with other diets, but you may not notice the benefits as drastically when your body primarily gets its fuel from glucose. I recommend using MCT oil with a blend of caprylic acid (C8) and capric acid (C10) or just straight caprylic acid (C8), such as Now Foods brand.
I like to add it right to the top of my coffee or tea every morning. It’s tasteless and it goes down in the first few sips so I can enjoy the rest of my drink without a ton of oil. If you don't like sipping oil, MCT oil is also great drizzled on salads combined with olive oil for flavor, blended into shakes or smoothies, or mixed with yogurt or soup.
Pro tip: You can get a frother for cheap to blend the MCT oil into your coffee or tea. This prevents your first few sips of coffee from being straight MCT oil.
Topical Uses
MCT oil, much like coconut oil, is also great for your skin, hair, and nails. You can add MCTs to homemade products like lotions, scrubs, hair masks, and lip balm for a natural source of moisture. When used topically, you won’t get the brain benefits that you'd get with ingesting it orally but it’s a safe, inexpensive way to give your skin an extra boost of moisture without having to use lotions with harmful chemicals.
How to Use
As with anything else, I recommend starting slow and easing your way up to a higher dosage. Due to the detoxing benefits, you may cause GI upset if you take too much at once. Start with 1 teaspoon and slowly work your way up to 1-4 tablespoons per day.