MCT Oil: Benefits, Uses & Side Effects

MCT oil has gained popularity as a supplement touted for its potential health benefits, particularly in weight management, brain health and muscle function. But what exactly is MCT oil, and how does it differ from other fats?

What is MCT oil?

Medium-chain triglyceride (MCT) oil is a type of fat, often derived from coconut oil, palm kernel oil, and dairy products. It consists of medium-chain fatty acids, which are metabolised quicker than long-chain fatty acids, making them a readily available source of energy. The most common MCTs include caproic acid (6 carbons), caprylic acid (8 carbons) and capric acid (10 carbons). It also contains lauric acid (12 carbons) which is sometimes considered a long-chain fatty acid.

Where to find MCT oil?

MCTs occur naturally in foods like coconut oil, palm kernel oil, butter and dairy products. However, pure MCT oil is more concentrated and is available in liquid or powder form.

What are the potential benefits and uses of MCT oil?

MCT oil has been linked to various health benefits but more research is needed to confirm these benefits.

Low carbohydrate diets and weight loss

MCT oil provides a quick source of energy because it’s rapidly absorbed and converted into ketones in the liver. This makes it a popular supplement for individuals following ketogenic or low-carbohydrate diets. Research suggests that MCTs may contribute to weight loss by increasing feelings of fullness and helping with insulin function but the overall effect will also depend on how much you move and what you eat throughout the day.

Muscle strength

A small study showed that MCT oil, when combined with exercise, may help to improve muscle strength and function in frail, older adults. It’s important to note that the amount of protein eaten and daily exercise, including strength training, has the greatest impact on muscle strength and function.

Brain health

MCT oil has been explored for its potential on the brain and protecting neurons (brain cells). The theory suggests that because MCT-derived ketones can serve as an alternative energy source for the brain, it may benefit individuals who have genetic risk factors for diseases like Alzheimer’s disease. The research so far is low quality and more is needed in this space.

Heart disease

While MCTs are a type of saturated fat, research suggests that they have a neutral effect on cholesterol. In comparison, unsaturated fats from avocado, olive oil and nuts are known to increase the levels of HDL (good cholesterol) which helps to improve overall heart health.

How much MCT oil is needed?

The appropriate dosage of MCT oil varies depending on individual goals and should fit into your overall diet and lifestyle.  A healthcare professional can help you tailor this to your needs.

Medium-chain acyl-CoA dehydrogenase (MCAD) deficiency is a rare genetic condition where individuals are unable to break down medium-chain fats. Nutrition includes high carbohydrate, low fat meals and ensuring that meals are regular to avoid prolonged fasting.

What’s the difference between MCT oil and coconut oil?

While coconut oil contains MCTs, it also contains long chain saturated fatty acids. MCT oil is a refined, concentrated source of medium-chain triglycerides. Additionally, MCT oil is typically refined to contain only caprylic (C8) and capric acid (C10), whereas coconut oil contains a higher proportion of lauric acid (C12), which is metabolised more like a long-chain fatty acid and therefore may have a greater impact on cholesterol.

The bottom line

MCT oil is a unique dietary fat that provides a rapid source of energy. While research on its benefits continues to evolve, it is generally considered safe for most people when consumed in appropriate amounts. As with any supplement, it’s best to consult a healthcare professional before adding MCT oil to your diet, especially if you have particular health needs. If choosing an MCT oil supplement, it’s also worth checking the ingredients to learn where it comes from as many individuals choose to avoid palm oil due to ethical and environmental concerns.

Reviewed by the Healthylife health experts April 2025.