Free delivery to Poland from 200 PLN. ✕ Free shipping to PL from 200 PLN Shipping within 24 hours Cheap overseas shipping On the market since 2005 Blog Help
Kategorie Producenci MENU Blog Shopping cart

Your shopping cart is empty!

All about MCT oil
All about MCT oil
09 Oct 2024
Posted By: Mateusz Durbas Times Read: 323 Comments: 0

MCT oil is a dietary supplement that is attracting interest from people who want to lose weight, as well as professional and amateur athletes. Studies have proven that MCT oil is a product with a wide spectrum of action and application. So let's find out what MCT oil is and what properties it exhibits.

MCT oil - what is it?

MCT oil is a product that has been available on the Polish dietary supplement market for many years. As the name suggests, MCT oil contains medium-chain triglycerides (MCT), which are classified as saturated fats consisting of fatty acids with 6-10 carbon atoms in the acyl chain. Medium-chain triglycerides (MCTs) are not widely distributed in foods and naturally occur in limited amounts only in dairy fat (butter and full-fat cheeses) and tropical oils such as coconut oil and palm kernel oil. MCT oil is composed of the following fatty acids, which are commonly referred to as medium-chain fatty acids (MCFAs):

  • Caproic acid (C6:0),

  • Caprylic acid (C8:0),

  • Capric acid (C10:0).

It is accepted that 12-carbon lauric acid is also counted as a medium-chain fatty acid, but in fact it shows intermediate properties between medium- and long-chain fatty acids. For this reason, it is not counted as an MCFA.

MCT oil - properties

Studies have shown that consumption of medium-chain triglycerides contained in MCT oil can be more satiating than consumption of long-chain triglycerides, thus promoting a reduction in energy intake in food. It has also been suggested that MCT oil, in addition to promoting weight loss, may reduce the risk of developing metabolic syndrome and abdominal obesity, and mitigate inflammation. MCT oil may also lower blood glucose levels and reduce tissue resistance to insulin in overweight and type 2 diabetic patients. In addition, studies in experimental animal models have shown that MCT oil helps maintain high physical fitness and exercise performance during exercise performed at high ambient temperatures. Medium-chain fatty acids in MCT oil do not stimulate the release of pancreatic lipase and bile, but passively diffuse into intestinal epithelial cells, so they are absorbed much faster than long-chain fatty acids and at a rate similar to glucose. Hence, MCT oil is used in supporting the treatment of liver and pancreatic diseases and intestinal absorption disorders, which are often accompanied by fatty diarrhea.

How does MCT oil affect cholesterol levels?

It is well known that the high proportion of saturated fatty acids in the human diet contributes to increased concentrations of total cholesterol and low-density lipoprotein LDL (so-called "bad" cholesterol) in the blood. However, as it turns out, MCT oil, which consists of saturated medium chain fatty acids (6:0-10:0), does not have a significant effect on the concentration of total cholesterol, LDL fraction cholesterol, or HDL fraction cholesterol in the blood**. MCT oil, however, causes a slight increase in serum triglyceride levels. It is worth mentioning, however, that MCT oil is likely to increase total cholesterol and LDL fraction cholesterol compared to a product consisting mainly of unsaturated fatty acids (such as olive oil or canola oil), while decreasing them compared to foods containing high amounts of longer-chain saturated fatty acids.

Tabliczka z napisem cholesterol na tle stetoskopu

Does MCT oil help with weight loss?

It has been suggested that MCT oil may promote negative energy balance and weight loss through increased energy expenditure and enhanced fatty acid oxidation. The results of a meta-analysis of 13 randomized controlled clinical trials (RCTs) involving 749 subjects showed that compared to long-chain triglycerides (>10 carbon atoms), MCTs reduced body weight (-0.51 kg), waist circumference (-1.46 cm), hip circumference (-0.79 cm), total body fat (-0.39%), and total subcutaneous fat (-0.46%) and visceral fat (-0.55%) in adults. Replacing long-chain triglycerides with MCT oil in the diet has the potential to result in modest weight loss and improved body composition, without adverse effects on blood lipid profile.

Does MCT oil improve cognitive function?

It has been shown that MCT oil supplementation can contribute to increased levels of circulating ketone bodies in the blood, resulting in increased brain energy metabolism. There is some indication that dietary supplementation with MCT oil may benefit cognitive function, and even more so in patients with mild to moderate Alzheimer's disease.

MCT oil - how to dose?

Marketed as a dietary supplement, MCT oil is usually a combination of caprylic acid (50-80%) and caprylic acid (20-50%), which are derived from coconut oil or palm kernel oil. While it is still not entirely clear what daily dose is needed to obtain the potential health benefits of MCT oil supplementation, most studies conducted have used 1 to 5 tablespoons (15-74 ml) per day. It is best to break down this daily dose of MCT oil into several smaller servings throughout the day. Currently, MCT oil does not have a clearly defined upper tolerable intake level (UL), but it is nevertheless suggested not to exceed 4-7 tablespoons (60-100 ml) per day. In some people, the use of MCT oil may cause mild side effects, such as nausea, vomiting, diarrhea and upset stomach. This can be avoided by starting with small doses of MCT oil, such as 1 teaspoon (5 ml), and slowly increasing daily intake if tolerated well.

Sources:

  • St-Onge MP, Bosarge A, Goree LL, et al: Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. J Am Coll Nutr. 2008 Oct;27(5):547-52.

  • Wang Y, Liu Z, Han Y, et al: Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. PLoS One. 2018 Feb 8;13(2):e0191182.

  • Juby AG, Blackburn TE, Mager DR.: Use of medium chain triglyceride (MCT) oil in subjects with Alzheimer's disease: A randomized, double-blind, placebo-controlled, crossover study, with an open-label extension. Alzheimers Dement (N Y). 2022 Mar 14;8(1):e12259.

  • Maher T, Clegg ME.: A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intake. Crit Rev Food Sci Nutr. 2021;61(4):636-648.

  • McKenzie KM, Lee CM, Mijatovic J, et al: Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials. J Nutr. 2021 Oct 1;151(10):2949-2956.

  • Mumme K, Stonehouse W.: Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015 Feb;115(2):249-263.

  • Castro CB, Dias CB, Hillebrandt H, et al: Medium-chain fatty acids for the prevention or treatment of Alzheimer's disease: a systematic review and meta-analysis. Nutr Rev. 2023 Jan 12;nuac104.