It’s also unclear whether this could translate to improved exercise performance.ĥ. MCT oil could potentially increase fat burning and reduce the need for carbs during exercise, but evidence is mixed. MCT supplementation had no significant effects on energy use in the body or other markers of exercise performance ( 25). However, a review of 13 human studies found that MCT offered minimal or no benefits for exercise. The results of an animal study suggest that a MCT-rich diet may not impair exercise performance, unlike a LCT-rich diet, which may worsen exercise performance ( 24).
While MCTs might potentially help increase fat burning during exercise, study results are mixed as to whether MCT oil can help you exercise better ( 23). Overall, most studies have not shown significant changes in the body’s use of fat after taking MCTs. In a randomly controlled trial, males who consumed MCTs burned more fat during exercise, but female participants did not ( 21). However, the difference was not significant ( 20). One older study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling used more fat instead of carbs for energy, compared to those taking LCTs. Researchers have examined whether MCT oil could help you burn fat instead of carbs during exercise. MCT might help the body burn fat for energy High-quality research is needed to determine its efficacy.Ĥ. MCT oil may support weight loss and fat loss. While some studies suggest this diet can aid weight loss, the long-term effects of following a ketogenic diet are not known ( 15, 16, 17). Ketogenic diets are very low in carbs and high in fat. If you’re following a ketogenic diet, taking MCT oil could possibly help you stay in the fat-burning state known as ketosis. Your body can convert MCTs into ketones, which provide a fat-based source of energy for the body when carbohydrate intake is low ( 14). But the authors commented that many of the studies were of questionable quality, and the results could be influenced by industry funding ( 12).Īnother review of 11 trials made very similar conclusions ( 13). Note that some of these studies don’t take other factors into account, such as activity levels and other calorie consumption.Ī review of 13 randomized controlled trials found that MCTs supported modest weight loss, fat loss, and reduced body size. Researchers reported that it could help prevent obesity ( 9, 10, 11). Some older studies showed that taking MCT oil could help reduce body weight and waist circumference. MCT oil could affect body composition and weight MCT oil has been linked to lower calorie intake, which could help with weight management. But across studies, there’s little evidence to suggest that taking MCTs reduces your appetite ( 6).įuture studies may help to reveal the relationship between MCT and calorie reduction. Some people believe that MCT oil can help you feel fuller or reduce your appetite, which could lead to eating less. The reason for this potential effect isn’t clear. However, when the results of 29 studies were analyzed, researchers found no link between MCT and appetite-related hormones ( 6, 7).Įven so, one study found that people taking 2 tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil ( 8).
NICE SHOT OCTANE FULL
Some studies suggest that MCT oil could promote the release of two hormones that help people feel full when eating: peptide YY and leptin. People consuing MCTs had a moderately lower calorie intake when compared to people consuming LCTs ( 6). MCT oil has about 10% fewer calories than long-chain triglycerides (LCTs), which are found in foods such as olive oil, nuts, and avocados ( 4, 5).Īn analysis of 29 studies found an association between MCTs and lower calorie intake. MCT oil could potentially help people consume fewer calories across the day. Here are 7 science-backed benefits you can get from adding MCT oil to your diet.ġ. MCT oil is almost entirely caprylic and capric acid ( 3). In some cases, the specific types have unique benefits. Due to their shorter length, MCTs are digested faster than longer-chain fatty acids found in many other foods.įour main types of medium-chain fatty acids exist ( 3): MCTs are also found in other foods, such as dairy products ( 1, 2).Īs the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. This processed oil product is sourced from coconut oil or palm kernel oil. The popularity of coconut oil, high in MCTs, has contributed to its use. MCT oil is a supplement that has become popular among athletes and body builders. It may also fight bacterial growth, and aid in managing certain neurological conditions. MCT oil can be used for a quick energy source, and may support weight loss.
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