MCT Oil contains medium-chain fatty acids (primarily C8 and C10) that are rapidly absorbed directly into the portal vein and converted by the liver into ketones, providing an efficient alternative energy source for the brain and body, with clinical evidence supporting its use for weight management, cognitive function in Alzheimer’s disease, and enhanced athletic performance, particularly in C8-dominant formulations.
Alternative Names: Medium Chain Triglyceride Oil, Medium Chain Fatty Acids, MCFA, Fractionated Coconut Oil, Caprylic/Capric Triglycerides
Categories: Dietary Fat, Ketogenic Supplement, Energy Source
Primary Longevity Benefits
- Cognitive support
- Metabolic health
- Weight management
Secondary Benefits
- Increased energy
- Enhanced exercise performance
- Improved fat metabolism
- Potential antimicrobial effects
- Digestive health support
Mechanism of Action
Medium Chain Triglyceride (MCT) oil exerts its biological effects through multiple mechanisms primarily attributed to the unique metabolic properties of medium chain fatty acids (MCFAs), which typically contain 6-12 carbon atoms, with C8 (caprylic acid) and C10 (capric acid) being the most abundant in commercial MCT oil. Unlike long chain fatty acids (LCFAs), MCFAs are absorbed directly into the portal vein rather than being packaged into chylomicrons and transported through the lymphatic system. This allows for rapid transport to the liver, where they undergo beta-oxidation to produce acetyl-CoA. The excess acetyl-CoA is then converted into ketone bodies, primarily beta-hydroxybutyrate (BHB) and acetoacetate, which serve as alternative energy sources for various tissues, including the brain.
This ketogenic effect occurs even in the absence of carbohydrate restriction, though it is enhanced in low-carbohydrate states. In the context of cognitive function, ketones generated from MCT oil can cross the blood-brain barrier and provide an alternative energy source for neurons, which is particularly significant in conditions characterized by impaired glucose metabolism, such as Alzheimer’s disease. The brain can derive up to 60-70% of its energy needs from ketones during periods of glucose scarcity. MCT oil’s effects on weight management are multifaceted.
MCFAs are less likely to be stored as body fat compared to LCFAs due to their preferential oxidation. They increase energy expenditure through thermogenesis and fat oxidation, potentially leading to a negative energy balance. MCT oil also promotes satiety through several mechanisms, including the release of appetite-regulating hormones such as peptide YY and leptin, and the suppression of ghrelin. In metabolic health, MCT oil may improve insulin sensitivity by reducing ectopic fat deposition in the liver and skeletal muscle.
It also appears to enhance mitochondrial biogenesis and function, potentially improving cellular energy production. MCT oil has demonstrated antimicrobial properties, particularly against certain bacteria, fungi, and viruses. This is attributed to the ability of MCFAs to disrupt microbial cell membranes and interfere with cellular processes. In the gut, MCT oil may support digestive health by promoting the growth of beneficial bacteria and improving intestinal barrier function.
It can also enhance the absorption of fat-soluble vitamins and minerals. The diverse mechanisms of action of MCT oil explain its wide range of potential therapeutic applications, from neurological disorders to metabolic conditions and athletic performance enhancement.
Optimal Dosage
Disclaimer: The following dosage information is for educational purposes only. Always consult with a healthcare provider before starting any supplement regimen, especially if you have pre-existing health conditions, are pregnant or nursing, or are taking medications.
The optimal dosage of MCT oil varies depending on the intended use, individual tolerance, and metabolic factors. For most applications, a gradual introduction is recommended, starting with 1 teaspoon (approximately 5 ml or 4.5 g) per day and slowly increasing to the target dose over 1-2 weeks to minimize potential gastrointestinal side effects. For general health benefits, 1-3 tablespoons (15-45 ml or 14-42 g) daily is commonly recommended. The upper limit in most clinical studies has been 4-7 tablespoons (60-105 ml or 56-98 g) daily, though such high doses are rarely necessary and may increase the risk of side effects.
Dividing the daily dose across multiple meals typically improves tolerance and may enhance effectiveness for certain applications.
By Condition
| Condition | Dosage | Notes |
|---|---|---|
| Cognitive Support (Alzheimer’s/Mild Cognitive Impairment) | 20-70 ml (18-65 g) daily, divided into 2-3 doses | Higher doses (40-70 ml) have been used in clinical studies for Alzheimer’s disease, with some evidence of dose-dependent effects. Start with lower doses and increase gradually. Taking with food may enhance ketone production and reduce GI side effects. |
| Weight Management | 15-30 ml (14-28 g) daily, divided into 2-3 doses | Most effective when taken before meals. Studies show benefits at this dosage range for increasing energy expenditure and reducing food intake. Higher doses have not consistently shown greater benefits. |
| Athletic Performance | 15-30 ml (14-28 g) daily, with 5-15 ml (4.5-14 g) taken 30-45 minutes before exercise | May enhance endurance performance by providing readily available energy. Can be combined with carbohydrates for high-intensity activities. Adaptation period of 1-2 weeks may be necessary for optimal benefits. |
| Ketogenic Diet Support | 15-45 ml (14-42 g) daily, divided into 2-3 doses | Helps maintain ketosis and may reduce symptoms of ‘keto flu’ during adaptation. Can be used strategically to increase ketone levels before or after higher carbohydrate meals. |
| Digestive Support | 5-15 ml (4.5-14 g) daily | Lower doses are typically sufficient for potential antimicrobial and gut health benefits. Start with very low doses (1 teaspoon) in those with digestive sensitivities. |
By Age Group
| Age Group | Dosage | Notes |
|---|---|---|
| Adults (18-65) | 15-45 ml (14-42 g) daily | Start with lower doses and increase gradually as tolerated. Divide into multiple servings throughout the day. |
| Seniors (65+) | 10-30 ml (9-28 g) daily | Start with lower doses (5 ml) and increase gradually. May be particularly beneficial for cognitive support in this age group. Monitor for digestive tolerance. |
| Children and Adolescents | Not generally recommended without medical supervision | Limited research in pediatric populations. May be used under medical supervision for specific conditions like epilepsy or as part of a medically supervised ketogenic diet. |
Bioavailability
Absorption Rate
Medium Chain Triglycerides (MCTs) have superior bioavailability compared to long-chain triglycerides (LCTs) due to their unique metabolic properties. MCTs are rapidly and efficiently absorbed in the small intestine, with approximately 95-97% absorption rates under normal digestive conditions. Unlike LCTs, MCTs do not require pancreatic lipase for digestion or bile salts for emulsification, making them particularly valuable for individuals with malabsorption disorders or pancreatic insufficiency. After absorption, MCTs are transported directly to the liver via the portal vein, bypassing the lymphatic system that typically processes LCTs.
This direct hepatic delivery results in faster metabolism, with peak plasma concentrations of medium-chain fatty acids (MCFAs) occurring approximately 2-3 hours after ingestion. The conversion to ketones begins rapidly, with measurable increases in blood beta-hydroxybutyrate (BHB) levels within 30-60 minutes of consumption, peaking at 2-3 hours, and returning to baseline within 4-5 hours. The bioavailability of MCTs varies slightly based on the specific fatty acid composition, with C8 (caprylic acid) being more rapidly converted to ketones than C10 (capric acid) or C12 (lauric acid).
Enhancement Methods
Consuming MCT oil with a small amount of food (rather than completely fasting) may enhance absorption while minimizing gastrointestinal discomfort, Emulsified MCT oil formulations improve dispersion and may enhance absorption, particularly beneficial for those with digestive sensitivities, Combining MCT oil with a small amount of long-chain fats may slow gastric emptying and reduce potential digestive discomfort, MCT oil powders (spray-dried on a carrier like acacia fiber) may improve tolerance and convenience while maintaining bioavailability, Liposomal MCT formulations may enhance cellular delivery and utilization, C8-dominant MCT oil formulations are more rapidly converted to ketones than mixed MCT oils, Consuming MCT oil with coffee or tea may enhance thermogenic effects and ketone production, Taking MCT oil consistently at the same times daily may optimize metabolic adaptation and enzyme efficiency
Timing Recommendations
For cognitive enhancement, MCT oil is most effective when taken 30-60 minutes before mental tasks requiring focus and clarity, allowing time for ketone production to reach optimal levels. For weight management, taking MCT oil 30 minutes before meals may help reduce food intake through increased satiety signals. When used for athletic performance, consumption 30-45 minutes before exercise provides readily available energy during activity. For individuals using MCT oil to support a ketogenic diet, distributing doses throughout the day helps maintain consistent ketone levels.
Those using MCT oil for digestive health may benefit from taking it with meals to support nutrient absorption and potential antimicrobial effects. For individuals with sensitive digestion, taking MCT oil with food rather than on an empty stomach typically improves tolerance. When using MCT oil for cognitive support in conditions like Alzheimer’s disease, consistent daily timing is important, with some evidence suggesting that morning and midday doses may be most beneficial for supporting daytime cognitive function. For those using MCT oil to enhance medication absorption (particularly fat-soluble medications), taking it simultaneously with the medication may improve bioavailability, though this should be discussed with a healthcare provider.
Safety Profile
Safety Rating
Side Effects
- Gastrointestinal discomfort (nausea, cramping, bloating)
- Diarrhea, especially with high doses or rapid introduction
- Temporary digestive adaptation symptoms during initial use
- Potential for mild headaches during adaptation period
- Rare reports of dizziness or light-headedness
- Temporary halitosis (bad breath) due to ketone production
- Potential for mild allergic reactions in sensitive individuals
Contraindications
- Medium-chain acyl-CoA dehydrogenase (MCAD) deficiency – absolute contraindication
- Pregnancy and breastfeeding (insufficient safety data, use with caution)
- Liver disease (may affect metabolism of MCTs)
- Uncontrolled diabetes (may affect ketone metabolism)
- History of hypertriglyceridemia (may temporarily elevate triglycerides in some individuals)
- Active gallbladder disease or recent removal (may exacerbate symptoms)
- Severe digestive disorders such as inflammatory bowel disease during acute flares
Drug Interactions
- Diabetes medications (potential additive effect on blood glucose, requiring monitoring)
- Medications for digestive disorders (may affect absorption or exacerbate side effects)
- Fat-soluble medications (potential for altered absorption)
- Medications metabolized by liver (theoretical concern for competitive metabolism)
- Medications with narrow therapeutic windows (monitor levels if concerns about absorption changes)
- Medications that lower seizure threshold (when used in high doses for ketogenic purposes)
Upper Limit
No established official upper limit exists, but most clinical studies have used maximum doses of 4-7 tablespoons (60-105 ml or 56-98 g) daily. Tolerance varies significantly between individuals, with gastrointestinal side effects being the primary limiting factor. For most people, 3 tablespoons (45 ml or 42 g) daily represents a practical upper limit for regular use, with higher doses increasing the risk of digestive discomfort without proportionally greater benefits in most applications. Gradual introduction and individual titration based on tolerance and response is recommended.
Long-term safety data beyond 6-12 months is limited but suggests no significant adverse effects at recommended doses.
Regulatory Status
Fda Status
In the United States, Medium Chain Triglyceride (MCT) oil is classified as Generally Recognized as Safe (GRAS) by the FDA for use as a food ingredient and dietary supplement. It is regulated under the Dietary Supplement Health and Education Act (DSHEA) of 1994 when marketed as a supplement. MCT oil has been used in FDA-approved medical foods and formulas for specific conditions such as malabsorption disorders and as a component of ketogenic dietary therapies for epilepsy management. As a dietary supplement, manufacturers cannot make specific disease claims (such as ‘treats Alzheimer’s disease’) but can make structure/function claims (such as ‘supports cognitive function’ or ‘may help with weight management’).
The FDA has not established a specific recommended daily intake or upper limit for MCT oil consumption. MCT oil is also approved as an inactive ingredient in pharmaceutical formulations, where it may be used as a carrier oil or to enhance the absorption of certain medications.
International Status
Eu: In the European Union, MCT oil is regulated as a food ingredient and is permitted for use in food supplements under Regulation (EC) No 1925/2006. The European Food Safety Authority (EFSA) has evaluated MCTs and considers them safe for their intended uses. No approved health claims specific to MCT oil have been authorized under the EU Nutrition and Health Claims Regulation, meaning that products containing MCT oil cannot make specific health claims without scientific substantiation and regulatory approval.
Canada: Health Canada regulates MCT oil as a food ingredient and natural health product. It is included in the Natural Health Products Ingredients Database with approved uses as a source of energy and for nutritional supplementation. When marketed as a Natural Health Product (NHP), MCT oil products must have a product license and comply with quality, safety, and efficacy requirements.
Australia: The Therapeutic Goods Administration (TGA) in Australia regulates MCT oil as both a food ingredient and, when making therapeutic claims, as a listed complementary medicine. MCT oil is included in the Australian Register of Therapeutic Goods (ARTG) for various applications, including as an excipient in medicines and as an active ingredient in listed products.
Japan: In Japan, MCT oil is primarily regulated as a food ingredient. It may be classified under Foods with Function Claims if scientific evidence supports specific health benefits, though such claims for MCT oil are limited.
Uk: Post-Brexit, the UK continues to follow regulations similar to the EU approach. MCT oil is permitted as a food ingredient and in food supplements, with similar restrictions on health claims as in the EU.
Synergistic Compounds
| Compound | Synergy Mechanism | Evidence Rating |
|---|---|---|
| Exogenous Ketone Supplements | MCT oil provides a substrate for endogenous ketone production, while exogenous ketones (such as ketone esters or ketone salts) directly elevate blood ketone levels. The combination can achieve higher and more sustained ketosis than either alone, potentially enhancing cognitive and metabolic benefits. | 2 |
| Caffeine | Caffeine may enhance the thermogenic and metabolic effects of MCT oil. Both compounds can increase energy expenditure and fat oxidation through different but complementary mechanisms. The combination is particularly popular in ‘bulletproof coffee’ formulations. | 2 |
| L-Carnitine | L-carnitine facilitates the transport of long-chain fatty acids into mitochondria for oxidation. While MCTs do not require carnitine for mitochondrial transport, the combination may enhance overall fat metabolism and energy production, particularly during exercise. | 1 |
| Alpha-Lipoic Acid | Alpha-lipoic acid enhances mitochondrial function and insulin sensitivity, potentially complementing MCT oil’s metabolic effects. The combination may provide enhanced benefits for glucose regulation and cellular energy production. | 1 |
| Omega-3 Fatty Acids | Omega-3s and MCTs have complementary effects on inflammation, metabolic health, and cognitive function. While MCTs provide rapid energy and ketone production, omega-3s support long-term brain health and reduce inflammation. | 1 |
| Probiotics | MCT oil has mild antimicrobial properties that may selectively inhibit pathogenic bacteria while sparing beneficial species. Combining with probiotics may support a balanced microbiome while providing the metabolic benefits of MCTs. | 1 |
| Coconut Oil | Coconut oil contains approximately 55-60% MCTs (primarily lauric acid, C12), while commercial MCT oil typically contains concentrated C8 and C10. The combination provides a broader spectrum of medium-chain fatty acids with complementary benefits. | 2 |
| Choline | Choline is essential for fat metabolism and transport. The combination with MCT oil may enhance cognitive benefits through complementary mechanisms – ketones providing alternative energy and choline supporting acetylcholine synthesis and membrane integrity. | 1 |
Antagonistic Compounds
| Compound | Interaction Type | Evidence Rating |
|---|---|---|
| High-carbohydrate foods and beverages | Consuming MCT oil with high amounts of carbohydrates significantly reduces its ketogenic effects. Insulin released in response to carbohydrates inhibits ketone production, diminishing one of the primary mechanisms by which MCT oil exerts its cognitive and metabolic benefits. | 3 |
| Alcohol | Alcohol and MCT oil are both metabolized primarily in the liver. Concurrent consumption may increase the metabolic burden on the liver and potentially exacerbate digestive side effects. Alcohol may also interfere with ketone production from MCTs. | 2 |
| Bile acid sequestrants (cholestyramine, colesevelam) | These medications, used to lower cholesterol, bind bile acids in the intestine. While MCTs are less dependent on bile acids for absorption than long-chain fats, high doses of bile acid sequestrants may still reduce MCT absorption to some degree. | 1 |
| Orlistat (lipase inhibitor) | Orlistat inhibits pancreatic lipase, reducing fat absorption. Although MCTs are less dependent on pancreatic lipase than long-chain triglycerides, high doses of orlistat may partially reduce MCT absorption. | 2 |
| Certain antibiotics | Some antibiotics may alter gut microbiota in ways that affect MCT metabolism and tolerance. Additionally, MCT’s mild antimicrobial properties might theoretically affect the efficacy of certain antibiotics, though clinical significance is unclear. | 1 |
| Medications with narrow therapeutic windows | MCT oil may affect gastric emptying and intestinal transit time, potentially altering the absorption kinetics of medications. This is primarily a theoretical concern for medications requiring precise blood levels. | 1 |
| Diabetes medications | MCT oil may affect blood glucose levels and insulin sensitivity. While generally beneficial, these effects could potentially require adjustment of diabetes medication dosing, particularly insulin and sulfonylureas. | 2 |
| Omega-6 rich vegetable oils | High intake of omega-6 fatty acids may promote inflammatory processes that could theoretically counteract some of the anti-inflammatory benefits associated with MCT oil and ketone metabolism, though direct antagonism has not been well-studied. | 1 |
Cost Efficiency
Relative Cost
Medium
Cost Per Effective Dose
$0.50-$3.00 per day for liquid MCT oil; $1.00-$4.00 per day for MCT oil powder; $1.50-$5.00 per day for specialized formulations (C8-dominant or emulsified products); $2.00-$6.00 per day for capsules/soft gels
Value Analysis
MCT oil offers moderate value for its cost, with significant variation based on form, quality, and source. Liquid MCT oil provides the best cost efficiency, with a typical 32-ounce bottle costing $15-$30 and providing approximately 30-60 daily doses (1-2 tablespoons), resulting in a cost of approximately $0.50-$1.00 per day for standard formulations. Premium liquid MCT oils, particularly those with higher C8 content or organic certification, typically cost $25-$45 for the same volume, increasing the daily cost to $0.80-$1.50. MCT oil powder, while more convenient and often better tolerated digestively, comes at a price premium of approximately 50-100% over liquid forms, with costs ranging from $1.00-$4.00 per daily dose depending on quality and carrier materials.
Capsules and soft gels represent the least cost-effective option, often costing 3-4 times more per equivalent dose than liquid forms, though they offer superior convenience and precise dosing. The cost-effectiveness of MCT oil must be evaluated in the context of its intended use. For cognitive support in conditions like Alzheimer’s disease, even premium MCT products represent a fraction of the cost of pharmaceutical interventions, which often exceed $300-$500 monthly with modest efficacy. For weight management, MCT oil is moderately cost-effective compared to commercial weight loss programs, though results are typically modest.
For athletic performance enhancement, MCT oil is generally more cost-effective than specialized sports supplements with similar energy-enhancing claims. The versatility of MCT oil enhances its value proposition – the same product can be used for multiple purposes, from cognitive support to culinary applications. For maximum cost-efficiency, consumers should consider: 1) Liquid forms over powders or capsules when practical; 2) Bulk purchasing options, which can reduce costs by 20-30%; 3) Standard MCT formulations for general use, reserving premium C8-dominant products for specific applications requiring maximum ketone production; 4) The stability and shelf life of MCT oil, which allows for longer-term storage without significant degradation, reducing waste.
Stability Information
Shelf Life
Properly stored MCT oil has a relatively long shelf life compared to many other oils, typically 2-3 years from the date of manufacture when stored under optimal conditions. This extended stability is due to the saturated nature of medium-chain fatty acids, which makes them less susceptible to oxidation than unsaturated fats. MCT oil powders generally have a shelf life of 1-2 years, with stability dependent on both the oil and the carrier material. Encapsulated forms (soft gels) typically maintain stability for 2-3 years when properly stored.
The actual shelf life can vary based on processing methods, packaging, storage conditions, and whether antioxidants have been added.
Storage Recommendations
Store MCT oil in a cool, dark place away from direct sunlight and heat sources. Room temperature storage (below 75°F/24°C) is adequate, though refrigeration can extend shelf life further. Keep containers tightly closed to prevent moisture entry and oxidation. Dark glass bottles or opaque containers provide the best protection against light-induced oxidation.
For MCT oil powders, it’s particularly important to keep containers sealed and to store in a dry environment, as the powder can absorb moisture from the air, leading to clumping and potential microbial growth. Avoid storing MCT products near strong-smelling substances, as the oil can absorb odors. If refrigerated, MCT oil may become cloudy or partially solidify at low temperatures, but this does not affect quality – simply allow it to return to room temperature before use. For travel or portable use, consider transferring only the amount needed to smaller containers to minimize exposure of the main supply to air and temperature fluctuations.
Degradation Factors
Exposure to oxygen (primary degradation factor, leading to oxidation and rancidity), Exposure to light, particularly UV light (accelerates oxidation reactions), High temperatures (accelerate oxidation and may cause thermal degradation), Moisture contamination (particularly problematic for MCT powder formulations), Metal contamination (even trace amounts of copper or iron can catalyze oxidation), Repeated opening of containers (increases exposure to oxygen), Transfer between containers (increases exposure to oxygen and potential contaminants), Extended storage after opening (increases cumulative oxidation)
Sourcing
Synthesis Methods
- Fractionation of coconut or palm kernel oil (most common commercial method)
- Hydrolysis of coconut or palm kernel oil to separate fatty acids
- Esterification of glycerol with purified medium-chain fatty acids
- Enzymatic interesterification to modify triglyceride structure
- Molecular distillation to separate fatty acids by chain length
- Winterization process to separate different triglycerides based on melting points
- Spray drying with carriers (such as acacia fiber) to create MCT powder formulations
Natural Sources
- Coconut oil (contains approximately 55-60% MCTs, primarily lauric acid/C12)
- Palm kernel oil (contains approximately 50-55% MCTs)
- Dairy products (contain small amounts of MCTs, approximately 7-9% in butter fat)
- Human breast milk (contains approximately 10-12% MCTs)
- Some nuts and seeds (contain trace amounts)
Quality Considerations
The quality of MCT oil varies significantly based on several factors, with fatty acid composition being one of the most important. Premium MCT oils contain primarily C8 (caprylic acid) and C10 (capric acid), which are more efficiently converted to ketones than C12 (lauric acid). C8-dominant formulations generally produce higher ketone levels more quickly than mixed MCT oils. The source material affects both the fatty acid profile and potential contaminants – coconut-derived MCT oil is generally preferred over palm-derived due to sustainability concerns with palm oil production, though both can produce high-quality MCT oil when properly processed. Processing methods significantly impact quality, with molecular distillation and triple filtering producing the purest products with minimal contaminants. Oxidation status is critical for quality assessment, as oxidized oils can contain harmful compounds and have reduced efficacy. High-quality MCT oils should have low peroxide values and p-anisidine values, indicating minimal oxidation. Contaminant testing is essential, particularly for heavy metals, pesticides, and microbial contamination. Third-party testing and certification provide additional quality assurance. For MCT oil powders, the carrier material affects both quality and digestive tolerance – acacia fiber is generally preferred over maltodextrin for those concerned about glycemic impact. Packaging in dark glass bottles or opaque containers protects against light-induced oxidation, while nitrogen flushing can prevent oxidation during storage. Organic certification ensures the source materials were grown without synthetic pesticides or fertilizers, though the intensive processing of MCT oil means that even non-organic products typically have minimal residual agricultural chemicals. For specialized applications like ketogenic diets or medical nutrition therapy, C8:C10 ratio documentation and ketogenic potential testing may be valuable quality indicators.
Historical Usage
Medium Chain Triglyceride (MCT) oil has a relatively recent history as a purified nutritional supplement, though its natural sources have been used traditionally for thousands of years. The concept of MCTs as distinct fatty acids with unique metabolic properties emerged in the mid-20th century, with significant scientific interest developing in the 1950s and 1960s. Coconut oil, the primary natural source of MCTs, has been used for thousands of years in tropical regions as both a food and medicine. Traditional Ayurvedic medicine in India has long utilized coconut oil for various health applications, including cognitive support, skin health, and digestive issues.
Similarly, traditional medicine systems in Southeast Asia, the Pacific Islands, and the Caribbean have incorporated coconut products for their perceived health benefits. The first medical application of purified MCT oil began in the 1950s for the treatment of malabsorption disorders. Its unique absorption properties made it valuable for patients with conditions such as pancreatic insufficiency, bile acid deficiency, and other digestive disorders that impair fat absorption. In the 1960s and 1970s, MCT oil became an important component of specialized medical nutrition formulas, particularly for patients requiring tube feeding or those with severe digestive disorders.
The ketogenic diet for epilepsy management, which dates back to the 1920s, initially relied on long-chain fats, but by the 1970s, MCT oil was incorporated into modified ketogenic diet protocols, allowing for greater carbohydrate flexibility while maintaining ketosis. This ‘MCT ketogenic diet’ became an important therapeutic option for drug-resistant epilepsy, particularly in children. In the 1980s and early 1990s, MCT oil gained attention in sports nutrition as research began to explore its potential benefits for energy metabolism and exercise performance. The rapid energy availability of MCTs made them interesting to endurance athletes and those seeking to optimize body composition.
The modern popularity of MCT oil as a dietary supplement began to surge in the early 2000s with the growing interest in ketogenic and low-carbohydrate diets. The publication of popular books and the emergence of the ‘bulletproof coffee’ concept (coffee blended with MCT oil and butter) around 2011 significantly increased public awareness and consumption of MCT oil. Research into MCT oil’s potential cognitive benefits, particularly for Alzheimer’s disease and other neurodegenerative conditions, began to accelerate in the 2000s, with several clinical trials published between 2004 and 2022 showing promising results. This has further expanded interest in MCT oil beyond weight management and athletic performance.
The most recent development in MCT oil history has been the emergence of more specialized products, including C8-dominant formulations, MCT oil powders, and combination products that pair MCT oil with other bioactive compounds for targeted health applications. Today, MCT oil has evolved from a specialized medical food to a mainstream dietary supplement used for a wide range of purposes, from cognitive enhancement and weight management to athletic performance and metabolic health support.
Scientific Evidence
Evidence Rating
Key Studies
Meta Analyses
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;115(2):249-263., Bueno NB, de Melo IV, Florêncio TT, Sawaya AL. Dietary medium-chain triglycerides versus long-chain triglycerides for body composition in adults: systematic review and meta-analysis of controlled trials. Int J Obes (Lond). 2015;39(5):730-738.
Ongoing Trials
MCT Oil Supplementation in Mild Cognitive Impairment (MCI), Effects of MCT Oil on Metabolic Health in Type 2 Diabetes, MCT Oil for Performance Enhancement in Endurance Athletes, Comparison of Different MCT Oil Formulations on Ketone Production, MCT Oil as an Adjunct Therapy for Epilepsy Management
Disclaimer: The information provided is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications.