6 Health Benefits of MCT Oil � Is It Better than Coconut Oil
By Dr. Josh Axe
�MCTs� are medium-chain triglycerides, a form of saturated fatty acid that has numerous
health benefits, ranging from improved cognitive function to better weight management.
Coconut oil is one great source of MCTs � roughly 62�65 percent of the fatty acids in coconut
oil are MCTs � but recently more concentrated �MCT oils� have also been growing in popularity.
MCTs, also called �MCFAs� for medium-chain fatty acids, are believed to be largely missing
from the diets of people eating �standard Western� diets, most likely because the
public has been led to believe that all forms of saturated fats are potentially harmful.
However, recently research has shown a lot of evidence about the real truth regarding
saturated fats.
We now know that ideally MCT oils like coconut oil should actually be consumed every day.
Certain saturated fats, especially MCTs and other healthy fats found in things like coconut
oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs)
and might even have more benefits related to heart health, obesity prevention and brain
health, too.
In fact, traditional populations living in tropical areas have been consuming saturated
fats, including sources of MCTs like coconuts, for thousands of years without any ill effects
� so consider the idea that a low-fat diet is �healthy� to be one of thebiggest nutrition
lies there ever was!
Aside from coconut oil, smaller amounts of MCTs can also be found in certain other foods
with saturated fats including butter (especially butter from grass-fed cows), cheeses, palm
oil, whole milk and full-fat yogurt.
What Makes MCT Oils So Special?
MCTs get their name because of the length of their chemical structure.
All types of fatty acids are made up of strings of connected carbon and hydrogen.
Fats are categorized by how many carbons they have: short-chain fats (like butyric acid)
have fewer than six carbons, medium-chain fats have between 6�12 carbons and long-chain
fats (like omega-3s) have between 13�21.
What makes MCTs a top source of essential healthy fats?
Medium-chain fats are digested easily and sent directly to your liver, where they have
a thermogenic effect and the ability to positively alter your metabolism.
This is one reason why many people claim that MCTs, including coconut oil, are burned by
the body for energy, or �fuel,� instead of being stored as fat.
Compared to longer-chain fats, MCTs are absorbed more easily since there�s less work for
the body to do breaking apart carbon bonds.
MCTs are smaller, so they can permeate our cell membranes more easily and don�t require
that we use special enzymes in order for our bodies to utilize them.
MCTs and saturated fats are good for you in other ways, too: They reduce the risks of
low-fat diets, and they�re supportive of your gut environment, especially since they
have the capability to combat harmful bacteria, viruses, fungi and parasites.
Additionally, MCTs contain antioxidant properties, which is why coconut oil has far-reaching
inflammatory benefits that have led it to be used to treat dozens of health problems
in folk medicine for centuries.
Medium-chain fatty acids are capable of helping you:
Maintain a healthy weight � since they both make you feel full
Specifically reduce stored body fat � since they also raise your metabolic function
Have more energy Think more clearly
Experience better digestion Balance hormone levels
Improve your mood Fight bacterial infection and viruses
Absorb fat-soluble nutrients from various foods
Guide to MCT oil - Dr. Axe
MCT Oil Nutrition Facts There are actually a few different forms of
MCT oils, some that are likely more effective than others.
The four different kinds of MCTs: caprioc (C6:0), caprylic (C8:0), capric (C10:0) and
lauric (C12:0) acids.
Generally speaking, the shorter the chain (meaning the lower the number of carbons the
acid has), the faster the body can turn the fatty acids into usable energy, in the form
of ketones.
Ketones are what the body produces when it�s using fat for energy instead of glucose.
Regardless of the exact kind of MCT, all are still beneficial for overall health � especially
for people who have a difficult time digesting other forms of fats, including anyone with
malabsorption problems, digestive disorders like leaky gut syndrome, Crohn�s disease,
gallbladder infections and so on.
MCT Oil vs. Coconut Oil There�s been no shortage of coconut oil
uses and treatments proven by recent research � it provides not only MCTs (especially
abundant levels of lauric acid) but also antibacterial properties, antioxidants, anti-inflammatories
and more.
The difference between MCT oil and coconut oil is that MCT oil is more concentrated and
contains different proportions of MCTs.
While coconut oil certainly has MCTs in it, concentrated MCT oil is almost entirely MCTs.
There are four different kinds of MCTs, which differ depending on the number of carbons
there are connected to the fat molecules (this ranges between 6 to 12 carbons long).
The MCTs in coconut oil are made up of about 50 percent of one kind (lauric acid), so the
fact that coconut oil is mostly just one type of MCT is one reason that some people prefer
concentrated MCT oils more.
�MCT oils� usually have all four types of MCTs that can be difficult to get from
other foods.
Coconut oil is one of the best sources of lauric acid as you can see, which many studies
have shown has antibacterial, antimicrobial and antiviral properties.
Although about ninety percent of the fats found in coconut oil are saturated, a high
percentage is not the very short chain MCTs that have less carbons (lauric acid has 12).
The fatty acids termed MCTs and lauric acid act somewhat differently in the body, although
in the US, coconut oil and MCT oil manufacturers are legally allowed to claim that lauric acid
is a type of MCT.
Some people claim that lauric acid doesn�t biologically act like other forms of shorter
MCTs (or at least as quickly), which is one reason why MCT advocates believe that MCT
oil is somewhat superior.
Perhaps one of the biggest reasons that MCT oil sales have skyrocketed in recent years
is due to growing popularity of �The Bullet Proof Diet�.
The Bulletproof Diet, written by Dave Asprey, is a dietary approach for rapid weight loss
and better cognitive health that recommends you receive 50�70 percent of your energy
from healthy fats, especially MCT oil, grass-fed butter and coconut oil.
The plan�s signature breakfast, �bulletproof coffee� � a mix of coffee, MCT oil and
butter � promises decreases in hunger levels, the ability to fast easily, better brain function
and mental clarity.
While coconut oil benefits are still recognized by Bulletproof dieters, MCT oil is considered
the gold-standard.
On the other hand, coconut oil does have some well-documented health benefits that concentrated
MCT oils might be lacking.
The biggest drawback to buying manufactured MCT oil is that you might not really know
what you�re getting.
In order to produce a liquid MCT oil that does not become solid at colder temps, it
might need to be more refined than regular coconut oil.
MCT oil might also remove some of the very beneficial lauric acid, which is the star
ingredient in real extra-virgin coconut oil.
So while some marketers of MCT oil might claim that their product contains more concentrated
and diverse MCTs than real coconut oil does, it might be because it�s chemically altered
and absent of lauric acid.
It could even have �filler� oils like omega-6 polyunsaturated fats.
Another factor to consider is that most MCT oils on the market are manufactured via chemical/solvent
refining, which can mean they require using chemicals like hexane and different enzymes
and combustion chemicals.
The bottom line?
Enjoy both coconut oil and quality MCT oil for their numerous benefits, just make sure
you buy a high quality MCT oil that clearly states what the ingredients are and how it
was produced.
6 Health Benefits of MCT Oil 1.
Can Help with Weight Loss or Maintenance Compared to other types of oils and fats,
MCTs seem to have positive effects on fat burning and weight reduction.
As part of a healthy diet, MCT oil can help increase satiety and even raise the metabolic
rate at which the body functions.
Does this mean eating large amounts of MCTs daily will make you drop pounds?
Not quite.
Not every study has shown that MCTs can produce weight loss necessarily, but some definitely
have shown the positive effects of MCTs on metabolic function.
For example, a 2003 study published in The Journal of Obesity and Related Metabolic Disorders
showed that after comparing long-term consumption of MCTs and LCTs on energy expenditure, body
composition and fat oxidation in obese women, the MCTs have more significant effects.
Substitution of MCTs for LCTs in a targeted energy balance diet proved to offer better
prevention of long-term weight gain due to increases in energy expenditure and fat-burning.
Another 2001 study published in The Journal of Nutrition compared body weight and body
fat in groups of adults either consuming long-chain fats or medium-chain fats over a 12-week period.
The energy, fat, protein and carbohydrate intakes did not differ significantly between
the groups, only the types of fats they were receiving.
After 12 weeks, the decrease in body weight and body fat was significantly greater in
the MCT group than in the LCT group.
The decrease in the area of subcutaneous fat in the MCT group was also significantly greater
than that in the LCT group, which suggests that the MCT diet might be able to help reduce
body weight and fat in individuals who need to lose weight.
How do MCTs help with weight loss?
Experimental studies demonstrate that dietary MCTs suppress fat deposition through enhanced
thermogenesis and fat oxidation in both animals and humans.
In other words, it�s believed that they help the body produce ketones, which gives
you the same benefits as the ketogenic diet without needing to cut carbs to drastically
low levels.
In fact, MCTs are sometimes called �the ultimate ketogenic fats� because of their
heating effect in the body and ability to rapidly be used for energy, especially when
someone is not eating a lot of carbohydrates.
2.
Help Protect Heart Health A 2010 study published in The Journal of Neutraceuticals
and Functional Foodsreported that MCTs can help prevent the development of metabolic
syndrome � a term given to a cluster of metabolic disorders such as abdominal obesity,
dyslipidemia, hypertension and impaired fasting glucose levels.
MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due
to helping lower odds of becoming obese.
Most likely, they have this positive effect because they are anti-inflammatory, easy to
digest, satiating and easily used for energy as described above.
3.
Helps Improve Energy Levels and Your Mood Your brain is largely made up of fatty acids,
so you need a steady supply from your diet to feel your best, think clearly, perform
well at work and stay sharp well into older age.
Medium-chain fats are believed to be one of the most easily digested, utilized and protective
fatty acids that exists.
A 2004 study published in The Journal of Neurobiology of Aging they found that the MCTs in coconut
oil helped improved memory problems including Alzheimer�s disease in older adults.
It only makes sense that a food that supplies fuel for your brain and also helps you absorb
vitamins and minerals better will also make you feel more clearheaded, energetic and positive.
MCT oil helps not only feed your brain cells, but also improves your gut health � which
is largely connected to cognitive functioning thanks to the �gut-brain connection.�
In one animal study published in The Journal of Animal Feed and Sciences, when pigs were
either fed a standard feed mixture (the control) or the same mixture supplemented with two
grams each of caprylic or capric MCTs, the pigs receiving MCTs showed improvements in
bacterial gut health, performance, growth and digestion of nutrients, including proteins
and fiber.
4.
Helps Improve Digestion and Nutrient Absorption Both MCT oil and coconut oil are beneficial
for balancing bacteria in the gut microbiota, which in turn has positive effects on digestive
symptoms, energy expenditure, and the ability to absorb vitamins and minerals from the foods
you eat.
Medium-chain fats can help kill a wide range of pathogenic viruses and strains and bacteria
that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches
and so on.
You also need to consume healthy fats in order absorb fat-soluble nutrients found in various
foods.
These include nutrients like beta-carotene (a precursor of vitamin A found in plants
like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorus and lutein.
When you consume a healthy diet filled with lots of different whole, plant foods but don�t
get enough healthy fat sources at the same time, your body is basically not capable of
utilizing these nutrients as well.
5.
Has Antibacterial, Antiviral and Antifungal Properties
MCTs are powerful, natural antibiotics that help balance bacteria in the gut.
In the age of antibiotic resistance, it�s meaningful to have natural methods to kill
some harmful types of bacteria.
Here are some known to be killed by medium-chain fats: streptococcus(which causes strep throat,
pneumonia and sinus infections), straphylococcus (which causes food poisoning and urinary tract
infections), neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases),
and some other strains that cause stomach viruses, candida, ulcers and sexually transmitted
diseases.
In fact, there are at least a dozen pathogenic viruses that have been inactivated at least
partially by lauric acid.
Another great thing about MCTs is that they are capable of reducing �bad bacteria�
without harming or removing �good bacteria.� That�s important, considering we need the
good kind for intestinal health and digestive functioning.
According to some studies, medium-chain fats offer better protection from infections than
longer-chain fatty acids do.
A study published in The Journal of Nutritional Biochemistry found that fatty acids and monoglycerides
with chain lengths varying from 8�12 carbons were found to be more strongly antiviral and
antibacterial when added to milk and formula than long-chain monoglycerides.
Medium-chain lipids added to milk and formula inactivated a number of pathogens including
respiratory syncytial virus (RSV), herpes simplex virus type 1 (HSV-1), haemophilus
influenzae and streptococcus.
6.
Can Withstand High-Heat Cooking MCT oils are particularly good for cooking
with because they have a high �smoke point�, meaning they don�t oxidize from heat easily
and can withstand high temperatures.
This is crucial, because even certain �good fats� are not well suited for cooking (like
extra virgin olive oil or flaxseed oil for example) and can become rancid oils somewhat
easily.
Both coconut oil and MCT oil can be used for the most part in baked goods, sautes, stir-fries
and grilled foods without oxidizing.
How to Use MCT Oil in Recipes Some people are firm believers in taking MCT
oil daily just like a supplement, straight from the spoon or mixed into drinks.
MCT oil has no taste or smell, so this is an option if you�re really looking to increase
your intake quickly.
But be careful � a little goes a long way.
People should start off with half a teaspoon and work their way up to 1 tablespoon.
How can you use MCT oil creatively at home without needing to simply drink �bulletproof
coffee� every morning?
Some clever ways to get more MCT oil into your diet include:
Making homemade mayonnaise in a blender (using MCT oil, an egg yolk, extra virgin olive oil,
lime juice and salt) Whisking together a salad dressing (using
MCT oil, raw honey, Dijon mustard and your favorite herbs)
Adding some MCT oil to smoothies, shakes or yogurt (which stabilizes your blood sugar
since it helps slow down the rate that glucose and fructose sugar molecules are absorbed)
Using MCT oil in homemade baked goods instead of coconut oil (sub out about 1/3 of the coconut
oil for MCT oil instead) Don�t forget that just like with coconut
oil being used for your hair, MCT oil is great for your skin and hair.
MCT oil can be used in homemade teeth whitening treatments, moisturizer, lip balm, sunscreen,
shaving cream, conditioner, facial masks, salt scrubs and essential oil blends.
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