Medium-chain triglycerides (MCTs) are attracting attention as a nutritional tool for concerns ranging from metabolic health and weight management to cognitive performance. In this post, we explore emerging evidence from recent studies.
What Are MCTs?
Medium-chain triglycerides (MCTs) are a type of fat made of medium-length fatty acid chains, containing 6 to 12 carbon atoms. Unlike long-chain triglycerides (LCTs), which are found in most dietary fats, MCTs are metabolized differently in the body. Research suggests that they are rapidly absorbed and transported directly to the liver, where they are quickly converted into energy or ketones (and less likely to be stored as fat).
Sources of MCTs
MCTs are naturally found in certain foods, including:
Coconut oil (approximately 55% MCTs)
Dairy products (butter, cheese, and milk contain small amounts)
1. MCTs, Weight Loss & Metabolic Health
A 2024 study found greater weight loss in those consuming MCT oil compared to MLCT (longer chain oils). Unlike long-chain triglycerides, MCTs are more rapidly absorbed and used as energy, rather than being stored as fat. These metabolic characteristics may contribute to improvements in energy expenditure, which may make MCTs a promising addition to dietary interventions for weight management.
2. MCT Supplementation and Cognitive Function
Beyond metabolic benefits, MCTs have shown promise for brain health. A 2022 study summarized the results of six studies and found that four out of the six showed that those taking MCT oil had improvements in memory. Most of the research found modest benefits. One of the studies found a 30% improvement in memory function - but the study had participants on multiple natural products so its hard to determine which was responsible. Participants with lower baseline memory scores showed the greatest improvements in working memory. Conversely, individuals with higher cognitive function at baseline showed less impact from MCT supplementation. This research suggests that MCTs may provide benefits to those struggling with memory.
This being said, there has also been a significant number of studies that have looked at the impact of olive oil on cognitive health as well. A 2023 study summarized the results of 11 studies. Each of the studies consistently found that olive oil consumption had a favorable effect on cognitive performance.
3. MCT Oil and Cholesterol
A 2021 study compiled the results of six studies that assessed the impact of MCT oil on cholesterol. When compared to other saturated fats, there was no impact on total cholesterol, LDL cholesterol, or HDL cholesterol, but triglycerides did increase slightly (0.14 mmol/L). However, when studies compared MCT oil to an unsaturated oil, MCT oil increased total cholesterol and LDL cholesterol. In other words with regards to cholesterol levels, MCT oil was better than other saturated fats, but not better than unsaturated, monounsaturated or polyunsaturated fats. Some examples of these include olive oil and avocado oil.
4. Food From Versus Processed
Many research studies have found nutrients from foods often work better than more processed forms. For example, eating fish tends to be better for overall health than eating fish oil. Similarly, a 2024 study found that coconut milk improved both bad and good cholesterol levels, while coconut oil did not. For many nutrients, less processed foods often retain more bioactive compounds that support health, which may explain why studies frequently show greater benefits from whole foods compared to supplements.
5. Side Effects
MCTs appear safe to consume with no major side effects reported. Some mild rare report side effects include:
Urticaria and hives from applying coconut oil to the skin (2017 case report)
Diarrhea (2020 study)
Other Benefits
For specific populations there may be other benefits. For example, MCTs have been studied in epilepsy and shown to help reduce seizure frequency (2023 study; also see our post here). They have also been studied in cystic fibrosis.
Conclusion
MCTs have gained popularity for their potential benefits in weight management, cognitive health, and metabolic function. While research suggests that MCTs are rapidly absorbed and may support energy expenditure, they are not necessarily superior to other healthy fats. Studies indicate that olive oil provides similar cognitive benefits, and MCT oil does not improve cholesterol levels as effectively as unsaturated fats like olive or avocado oil.
Whole food sources, such as coconut milk, appear to offer more balanced health benefits compared to processed coconut oil, reinforcing the importance of obtaining nutrients from whole foods rather than isolated extracts. That said, MCTs appear to be safe for most people, with only mild side effects reported in rare cases.
For those interested in MCTs, incorporating them as part of a diverse and well-rounded diet may be reasonable. However, given the mixed research findings, relying solely on MCT oil as a health solution may not be the most effective approach. Instead, prioritizing a variety of nutrient-dense fats, including whole food sources, may provide a more comprehensive strategy for overall wellness.
