What is MCT oil?
MCT stands for medium-chain triglyceride and is a compound of different medium chain fatty acids. A medium-chain fatty acid is a fatty acid that can be quickly metabolized in the body. These fatty acids can be found in various dairy sources such as milk, yogurt, and butter, and can also be found in various oils such as coconut oil, flaxseed oil, and palm kernel oil.
A medium chain fatty acid is defined by its number of carbon atoms. Longer chains of fatty acids take more time and energy to digest, because they usually require the production of bile. Medium chain fatty acids are comprised of 6, 8, 10, or 12 carbon atoms and can be digested quickly without the use of bile.
There are four different medium chain fatty acids that are found in MCT oil and they are caproic acid, capryllic acid, capric acid, and lauric acid. These are all medium chain fatty acids that have between 6 and 12 carbon atoms.
- Caproic acid (C6): Caproic acid is the shorted of the medium-chain fatty acids and therefore the easiest to digest. However, you may not find this in MCT oils as caproic acid typically has an unpleasant taste and smell.
- Caprylic acid (C8): Unlike caproic acid, caprylic acid is tasteless and odorless making it the most common medium chain fatty acid found in MCT oil since it can still be easily digested. Caprylic acid’s antimicrobial properties also make it a beneficial addition to MCT oil.
- Capric acid (C10): Along with caprylic acid, capric acid is a commonly found medium-chain fatty acid found in MCT oil. It is still short enough to be quickly digested, and it is tasteless and odorless.
- Lauric acid (C12): Due to its length, lauric acid can be omitted from MCT oil. It tends to be the hardest to digest and is just on the verge of being considered a long-chain fatty acid.
MCT oil is composed of any combination of the listed medium-chain fatty acids.
How Is MCT Oil Consumed?
MCT oil comes as an odorless, flavorless, and colorless oil that is commonly added to coffee or smoothies as a quick energy supplement. The addition of MCT oil has been common in the keto diet, as MCT oil doesn’t contain any carbohydrates. The purpose of the ketogenic diet is to limit the consumption of carbs and instead use fats for an energy source, which eventually leads to the burning of more fat in your body and therefore more weight loss.
Since MCT oil is composed of fats that are quickly digested, they do not get stored in the body as long as you consume the proper amount and follow up consumption with some type of physical activity. This is why it is commonly used prior to workouts, hikes, or any kind of physical training.
How To Choose The Best MCT Oil For You
Price
There are many MCT oils on the market and you shouldn’t feel limited by price. Many MCT oils are still of high quality and affordable. Keep an eye out for MCT oils that are natural but still easy on your wallet. You may need to make some sacrifices if you want the added benefits of flavor or quantity.
Flavored or Unflavored
In general MCT oils are unflavored. The medium chain fatty acids used in MCT oils are flavorless and odorless, which is what makes them perfect additions to a morning cup of coffee or a smoothie. If you are looking to easily consume MCT oil it can be helpful to stick with the unflavored versions of it. However, there are many MCT oils that come flavored in various flavors such as vanilla, chocolate, or strawberry.
If you find that it is easier for you to consume supplements that are flavored, this may be the option for you. There should be no worries when it comes to these flavored oils and added sugar since the following flavored MCT oils on this list still remain sugar and gluten free.
Liquid, Powder, or Gel Capsules
MCT oil doesn’t only come in liquid form, and for those who want to avoid any possible mess involved with liquid oil there are other options. MCT oil can also come in powder form, which, when added to coffee, can give a creamy consistency, avoiding the added calories from typical creamers. Powder forms can also dissolve a bit quicker and can be a lot less messy,
Another option are MCT oil capsules. This makes traveling with MCT oil a lot easier and can make it easier to take on the go. The only issue with capsules is that it is a set portion so if you are trying to ease into your MCT oil consumption it may not be the best option.
Ingredients
In general most MCT oils you’ll find are derived from coconut oil, but you have to watch out as some can be produced from palm kernel oil or may be cut with other oils. It’s important to keep an out and make sure your MCT oil is produced from a reliable source and contains 100% MCT oil.
Some MCT oils will be sourced from palm kernel oil, which can be bad for the environment. The addition of other oils can also downplay or counteract the positive effects of MCT Oil.
Medium Chain Fatty Acid Content
MCT oil generally contains a mix of different combinations of MCFAs (medium chain fatty acids). The most easily digestible form are MCT oils that would contain just caproic acid (C6), but this is rare as caproic acid has an unpleasant smell and taste. This means most MCT oils will contain caprylic acid (C8) since it is quickly digested and is flavorless and odorless.
Other MCT oils also have a combination of caprylic, capric, and lauric acids and all have their benefits. The important thing is to see which combination is best for you. Any MCT oil that has C10 (capric) and C12 (lauric) will require a longer time to metabolize than just oils with solely C8 (caprylic).
The Best MCT Oils
Here is a list of the MCT oils we believe are the best.
Gundry MD MCT Wellness Powder
Price: $52.16
Source: Coconut
Servings: 30
Flavors: Raspberry medley, watermelon lemonade
The MCT Wellness Powder from Gundry uses the most popular medium-chain fatty acid, caprylic acid (C8) as its base medium chain triglyceride. It is therefore easily metabolized and provides the antimicrobial benefits common in that MCFA.
Gundry MD is founded by one of the world’s popular heart surgeons, Dr. Steve Gundry, which gives us confidence in the product and its health benefits.
What we enjoyed about this MCT source is not only the quick and easy energy, but also the added benefits of antioxidants from the redcurrant and blackcurrant extract as well as the grape polyphenol blend.
We enjoy that it comes in two different flavors and particularly enjoy the raspberry flavor as it is reminiscent of red wine. It can be added to smoothies or even just a glass of water to start your day.
Natural Force Organic MCT Oil
Price: $34.99
Source: Coconut
Servings: 32
Flavors: Unflavored, creamy vanilla, caramel
This MCT Oil is a certified USDA Organic oil that comes from cold pressed coconuts. Something we enjoy about this particular MCT oil is how environmentally friendly it is. The coconuts that this oil is derived from are all sustainably sourced, and the glass bottle itself is made of 100% recyclable materials.
This MCT oil comes unflavored but also has the option of two flavors: creamy vanilla, and caramel. Both are sugar free so they are safe for a ketogenic diet. The oil requires no blending and dissolves easily in any kind of beverage you want to add to it, be it a coffee, smoothie, water, or milk.
The unflavored Natural Force MCT oil is simply an oil that dissolves while the creamy vanilla and caramel are creamy MCT oils that can add some body to whatever beverage you add them to. This is still dairy free, gluten free, and completely vegan.
Natural Force offers three different MCFA combinations. One is a pure C8 MCT oil that contains only caprylic acid for easy digestion, while their organic MCT Oil is a full spectrum, containing C8, C10, and C10 fatty acids. The third option is their caramel and vanilla MCT oils, which are composed of C8 and C10 fatty acids.
BUBS Naturals MCT Oil Powder
Price: $28.79
Source: Coconut
Servings: 32
Flavors: Unflavored powder
This MCT oil comes in a powder form to avoid the mess that an oil typically would cause. We find it easy to travel with since it doesn’t risk breaking in a bag and spilling or staining like a liquid oil would. The other benefit of this particular brand is that you can purchase travel sized single serving baggies.
Since it’s in powder form, this MCT oil is a perfect substitute to creamer. When added into coffee it lends a creamy texture without any dairy or gluten ingredients. The powder can also be added to baked goods or morning oatmeal.
What we also enjoy about this particular MCT product is that it donates to a good cause. The birth of this company stems from the loss of a good friend and national hero. After Glen “Bubs” Doherty lost his life in Benghazi, his friends came together to make a company that produced high quality health products that donates 10% of its earnings to Glen’s Memorial Foundation, which supports American soldiers.
Bulletproof Brain Octane C8 MCT Oil
Price: $44.06
Source: Coconut
Servings: 63 or 32
Flavors: Unflavored
This MCT oil guarantees the quickest form of ketone production since it is 100% caprylic acid (C8). It can quickly be metabolized and helps with brain function as well as higher energy. This MCT oil is derived from coconut oil, not palm oil so it is ethically produced and delivers healthy and reliable energy.
This product is produced by the same company that developed the popular Bulletproof Coffee and maintains a strong position in the market of health and wellness. You can add their MCT oil to coffee, smoothies, and they even suggest adding it to salad dressings. It is completely flavorless and won’t affect the flavor of anything you add it to.
Perfect Keto MCT Oil C8 Powder
Price: $35.99
Source: Coconut
Servings: 30
Flavors: Unflavored, vanilla, chocolate, cinnamon toast, strawberry, matcha, and peanut butter
This MCT oil comes in powder form and can easily dissolve in coffee, smoothies, or any other beverage you prefer to take your MCT oil with. The powder form makes it a great substitute for coffee creamer and makes it less messy than oil and easier to digest.
The product is a combination of 70% caprylic acid (C8) and 30% capric acid (C10) so it isn’t as quick to metabolize as a 100% C8 MCT oil, but it has the added benefits of capric acid while still having a relatively quick digestion.
This quick energy boosting MCT oil also comes in a variety of flavors that isn’t commonly seen in MCT oils. You can get the typical unflavored version if you prefer to avoid added flavoring to your coffee or smoothies, and you can also choose from six other flavors including vanilla, strawberry, and chocolate. Even with the flavor options this MCT oil is sugar and gluten free and healthy for a vegan diet.
Sports Research Organic MCT Oil
Price: $31.04
Source: Coconut
Servings: Varied
Flavors: Unflavored
This MCT oil is the most diverse of them all. Not only can you get this MCT oil in liquid form, but you can also purchase it in powder form or in the form of soft gels. This diversity allows you to choose the perfect form for your lifestyle and can help to make adding MCT oil into your diet a lot simpler.
There is also a diverse combination of fatty acids depending on your preference. Sports research organic MCT oil can come in a pure C8 fatty acid composition as well as a C8 + C10, or a C8 + C10 + C12 combination. We find this to be a great source of options as each fatty acid has their own benefits and if you a looking for more than just an energy boost, consuming capric acid and lauric acid can have many health benefits.
This MCT oil is flavorless so as not to overwhelm the flavor of your coffee, tea, or smoothie. It is also a great supplement to help boost the health of your brain and the company is committed to giving the highest quality oil from coconuts, never from palm oil.
Nature’s Way MCT Oil
Price: $13.86
Source: Coconut
Servings: 32 or 59
Flavors: Unflavored
This MCT Oil contains both caprylic acid (C8) and capric acid (C10) so can help to boost your energy and brain health with a quick addition to your coffee, smoothie, or any other beverage you prefer. This MCT oil is keto, paleo, and vegan friendly with no added oils.
This MCT oil only comes in liquid form, but can be purchased in two sizes of 32 servings or 59 servings. Nature’s Way MCT Oil can help you to boost and maintain your energy throughout the day and is made 100% from coconuts, no palm oil.
Nature’s Way is a well established health and wellness company that also produces a myriad types of vitamins and minerals, so they know health. Their MCT oil may be limited to two different serving types and may be unflavored, but what they lack in diversity they make up for in quality.
The Benefits of MCT Oils
MCT Oil has many benefits due to its medium chain fatty acid content. The addition of an MCT Oil should be done while also consulting a physician to ensure that it is a a healthy supplement for your diet. Some of the many benefits include: quick energy, weight loss, lower bad cholesterol, and a good ketogenic diet supplement.
Quick Energy Source
Since MCT Oil is composed of medium chain fatty acids, they are quickly digested in your body and can be turned into energy. The most popular time to use MCT oil tends to be in the morning, and it is commonly added into coffee to give an added energy boost to start the day.
The fat itself is quick to metabolize because the length of the chain doesn’t require the production of bile. Bile production takes more time and then the fat itself will take time to digest from it. Long chain fatty acids require a longer amount of time to metabolize because it requires the production of bile. MCT oil only contains medium chain fatty acids, the most common being caprylic acid (C8), which is quick to dissolve, is odorless and flavorless, and is the second most efficient form of medium chain fatty acids.
Weight Loss Aid
Another aspect of MCT oil is its satiating quality. In dealing with hunger the addition of an MCT oil can help satiate an individual so as to curb their appetite. MCT oil is a common choice for people who are trying to lose weight, because it doesn’t contain carbs and can quickly be burned off as energy. Over consumption can lead to weight gain, however, so it’s important to stay active and to consume the proper amounts of MCT oil.
Although MCT oil can help satiate, it’s important to have a well balanced diet to ensure proper weight loss.
Cholesterol Balance
MCT Oil is also a good source of good cholesterol, also referred to as high density lipoproteins, or HDL. HDL can help to balance out the presence of bad cholesterol, also referred to as low density lipoprotein, or LDL. Like weight loss, the balancing of cholesterol is affected by your overall diet. The consumption of healthy fats such as MCT oil, olive oil, and coconut oil is believed to contribute to the lowering of bad cholesterol.
This is of course dependent on the individual, their diet, and activity levels. In some individuals an improper amount of MCT oil is believed to lead to cholesterol issues, and because MCT oil can also trigger feelings of hunger it can lend itself to the consumption of more food like food with high cholesterol.
Ketogenic Diet
Since MCT oil doesn’t contain any carbohydrates and is 100% fat, it is beneficial for a ketogenic diet. The oil is quickly turned into ketones, which is then quickly turned into energy. This can be beneficial for individuals with diabetes who struggle to loss weight and it can help to balance blood sugar levels. MCT oil is considered the perfect ketogenic fat since it is so quick for energy production.
The other benefit of fat consumption in general is that if you have no carbohydrates in your diet, your body doesn’t have glycogen deposits to tap into for energy. This causes your body to dip into your fat reserves producing ketones for energy. This can help in weight management with the right diet and activity levels.
Are There Any Side Effects To MCT Oil?
Although the benefits to MCT oil can be great and many individuals find it a fantastic addition to their diet, it isn’t without its side effects. Since MCT oil is a fat the overconsumption can lead to digestive issues or it may not work well with certain individuals.
Allergies
It’s important to start slowly with MCT oil to see if you have any adverse reactions. MCT oil can cause allergic reactions in people leading to rash or inflammation. It can also have allergic effects on the stomach and digestion. The most dangerous of allergic reactions can be closing of the throat, which leads to difficulty breathing. It’s important to check in with a doctor when altering your diet, and to also adhere to the proper portion suggestions to avoid overconsumption.
Digestion and Gut Issues
Besides allergies, some people may find themselves sensitive to MCT oil. It can cause certain digestive issues and lead to uneasiness in the stomach causing pain or discomfort. Other issues that can arise are diarrhea due to the high fat content, or bloating. Part of these side effects can arise from the over consumption of MCT oil so it’s important to consume the recommended amount. It can also be helpful to acclimate your body to MCT oil by starting with a small amount and increasing it as time goes on.
Increased Cholesterol
Although MCT oil can benefit the balance of cholesterol in your body, it can also lead to increased levels of LDL, or bad cholesterol. This is due to it being fat, and fat contains cholesterol. It’s important to maintain a well balanced diet when consuming MCT oil to avoid any kind of imbalances in your nutrition. An increase of bad cholesterol can lead to issues such as heart disease and cardiovascular issues. If you already are suffering from these conditions it’s important to consult a doctor before adding MCT oil to your diet.
How We Chose the Best MCT Oils
When it comes to MCT Oils, there are a lot of options and it can be a bit overwhelming, but there are 4 key factors we looked for when rating the best MCT Oil. These factors were metabolic, flavor, quality, and source
Metabolism
The key to a good MCT Oil is the ability for it to metabolize quickly. This is how you get energy quickly and efficiently, so we looked at the MCT Oils that were sure to metabolize. An easily metabolized MCT Oil doesn’t include any additives that will prevent or delay the metabolic process.
An MCT oil’s metabolic ease is determined by its composition. The shorter the medium-chain fatty acids that are included in the MCT Oil, the more easy it is to metabolize.
Flavor
MCT oils shouldn’t have any flavor in their regular state, and this is why it is the perfect addition to a morning coffee or a smoothie. The lack of flavor and scent will not overpower or ruin the flavor of whatever beverage you may be adding it into. There are, however, MCT oils that have added flavors such as caramel and vanilla, which can help add flavor to your morning coffee or smoothie without any kind of added sugar.
There are MCT oils that will have this added flavor and still maintain their quality and easy metabolism.
Quality
Quality is another factor that we looked at for the best MCT oils. Quality can come from a number of factors inducing the source of the oil as well as the way in which it is processed. In many cases when it comes to MCT oils derived from coconut oil, which is most common, it’s important to find one that produces the oil through cold pressing.
When coconut oil is produced through hot pressing, it can lose its nutrients. Cold pressing ensures that the oil maintains its structure and health benefits.
Source
MCT oil can be found in many sources including coconut oil, palm kernel oil, and dairy products such as milk and butter. The source of your MCT oil can really decide the quality and benefits. Most MCT oils are derived from coconut oil or palm kernel oil. The issue with palm kernel oil is an ethical one. Palm oil is usually harvested from areas that are becoming deforested, such as rainforests.
In searching for a quality MCT oil it was important to find brands that were either harvested from coconuts or palm kernel oil responsibly and sustainably. Not only does this ensure the quality of the product, but it also ensures the ethical backbone of the company you are purchasing from.
Disclaimer: This article does not provide medical advice.
The information, including but not limited to text, graphics, images, and other material contained in this article, is for informational purposes only. No material within this article is intended to be a substitute for professional medical advice, diagnosis, or treatment.
