What Is MCT Oil? Benefits, Uses, Risks, and How to Add It to Your Diet

Explore MCT oil’s potential health benefits, side effects, and best ways to incorporate it into your nutrition, skin, and wellness routine.

By Medha deb

Created on Sep 28, 2025

Explore MCT oil’s potential health benefits, side effects, and best ways to incorporate it into your nutrition, skin, and wellness routine.

MCT oil, or medium-chain triglyceride oil, has gained significant popularity within the wellness, fitness, and nutrition community in recent years. Praised for its quick energy boost, potential weight management support, and cognitive effects, MCT oil is now a staple in keto diets, athletic routines, and even beauty regimens. But what exactly is MCT oil, how does it work, what does science say about its benefits and risks, and how can you best include it in your health journey?

What Is MCT Oil?

MCT oil is a dietary supplement consisting primarily of medium-chain triglycerides, a special type of fat naturally found in coconut oil, palm kernel oil, and dairy products. It is processed to create an oil that is liquid at room temperature, flavorless, and easily blended into drinks or consumed on its own.

Triglycerides are composed of three fatty acids attached to a glycerol molecule. The ‘medium-chain’ in MCT refers to the length of the fatty acid chains—typically containing 6 to 12 carbon atoms. This makes them shorter than common dietary fats, known as long-chain triglycerides (LCTs), like those found in olive oil or avocado oil.

Main Types of MCTs

Caproic acid (C6)
Caprylic acid (C8)
Capric acid (C10)
Lauric acid (C12)

Commercial MCT oil is typically comprised of predominantly caprylic (C8) and capric acids (C10), since these are digested most rapidly.

How Does MCT Oil Work?

Unlike LCTs, MCTs are rapidly absorbed by the digestive tract and sent straight to the liver, where they are converted into energy or ketones. This makes MCTs a fast-acting fuel source for the body and brain, explaining their widespread use for energy, focus, and athletic performance.

Proven and Potential Health Benefits of MCT Oil

MCT oil is associated with a range of health benefits, supported by varying degrees of scientific evidence:

1. Quick and Efficient Energy Source

MCTs bypass the usual fat-digestion process and are quickly broken down to provide immediate energy, often used by athletes or those needing a rapid mental boost.
Can serve as an energy supply for those with fat-absorption issues (such as those with pancreatic insufficiency or after certain gastrointestinal surgeries).

2. Support for Weight Loss and Metabolic Function

Some studies suggest MCT oil may increase satiety (feeling full), possibly resulting in reduced calorie intake and modest weight loss over time.
May slightly elevate metabolic rate compared to longer-chain fats, though more evidence is needed.
Often included in ketogenic diets, where it may contribute to increased ketone production, helping the body enter and maintain ketosis, a fat-burning state.

3. Cognitive and Neurological Benefits

MCTs are converted into ketones, which can serve as fuel for the brain. This is especially interesting for people with neurodegenerative disorders like Alzheimer’s disease, where brain glucose metabolism is impaired.
Some research demonstrates improvements in cognitive function in individuals with mild to moderate Alzheimer’s when taking MCT oil as part of a ketogenic diet.

4. Potential Benefits for Epilepsy and Autism

Epilepsy: Ketogenic diets, often utilizing MCT oil, have shown effectiveness in reducing seizures in some people with epilepsy, particularly in drug-resistant cases.
Autism: Emerging evidence suggests MCT-supplemented ketogenic diets may improve some symptoms in children with autism, though research is very preliminary and the effects are variable.

5. Antimicrobial and Antifungal Properties

Certain MCTs (notably caprylic acid) possess natural antimicrobial and antifungal effects that may help inhibit the growth of Candida albicans and some bacteria.

6. Gut Health and Digestive Support

MCT oil may optimize the growth of beneficial gut bacteria, possibly contributing to improved gut health.
Because it is easy to digest, people with certain digestive disorders are sometimes advised by doctors to use MCT oil as an alternative energy source.

7. Skin and Hair Health Benefits

Hydration: MCT oil is highly moisturizing and fast-absorbing, making it an ideal choice for people with dry or sensitive skin.
Calming and soothing: With its antioxidant and fatty acid content, MCT oil may help calm inflamed or irritated skin, including those with dermatitis or eczema.
Non-comedogenic: Unlike some oils, MCT oil is less likely to clog pores, making it suitable for oily or acne-prone skin.
Antibacterial/antifungal: When used topically, MCT oil’s inherent antimicrobial properties may help protect against common skin pathogens.

Table: Key Benefits of MCT Oil

Benefit	How it Works	Who May Benefit Most
Energy boost	Quickly converted to fuel in the liver	Athletes, active individuals, those with fatigue
Support for ketosis	Raises ketone levels faster than LCTs	Keto dieters, people with neurological conditions
Weight management	May promote satiety and metabolic activity	Individuals aiming for fat loss
Antimicrobial effects	Can limit growth of harmful microbes	People prone to infections or imbalances
Skin hydration/support	Hydrates and soothes when applied topically	People with dry, sensitive, or irritated skin

Common Uses for MCT Oil

Supplements: Taken directly by spoon, in capsules, or blended into smoothies.
Cooking: Can be added to salad dressings, coffee, or mixed into foods (not ideal for high-heat frying, as it has a low smoke point).
Keto Diets: Used as a key fat to promote ketosis and maintain energy when carbohydrate consumption is very low.
Skin Care: Used alone or mixed into moisturizers, face oils, or DIY body care products.
Hair Care: Sometimes massaged into the scalp or hair as a hydrating treatment.

How to Add MCT Oil to Your Diet

If you’re new to MCT oil, introduce it gradually to minimize potential digestive upset. Start with 1 teaspoon per day, building up to 1–2 tablespoons if tolerated.

Add to coffee or tea for a creamier, energy-boosting beverage (sometimes called “bulletproof coffee”).
Blend into smoothies or protein shakes.
Melt into oatmeal, overnight oats, or yogurt.
Drizzle over roasted vegetables or mix into salad dressings.

Note: MCT oil is not suitable for high-heat cooking like frying, as it can degrade at high temperatures.

Risks, Side Effects, and Safety Considerations

Although MCT oil is considered generally safe for most people, some side effects and risks should be considered, particularly when consumed in large amounts or without proper guidance.

Digestive issues: Common side effects include diarrhea, nausea, stomach cramps, and flatulence, especially at higher doses or when starting out.
Calories: MCT oil is a concentrated source of calories. Excess consumption can contribute to weight gain if not accounted for in your daily caloric intake.
Fat absorption disorders: MCT oil may be recommended for individuals with specific digestive conditions, but always follow your healthcare provider’s advice.
Allergies: MCT oil is typically sourced from coconut or palm—avoid if allergic to these ingredients.

Always consult your healthcare provider before starting MCT oil if you have underlying health issues, especially liver disease or a restricted-fat diet.

Who Should Avoid or Be Cautious With MCT Oil?

Individuals with cirrhosis or other serious liver conditions.
Those on medications requiring a strictly controlled fat intake.
People who experience persistent gastrointestinal discomfort.

Poor candidates for MCT supplementation include those who have trouble metabolizing fats or have a history of disordered eating or food allergies related to coconut or palm products.

Frequently Asked Questions (FAQs)

Q: How is MCT oil different from coconut oil?

Coconut oil contains all four types of MCTs as well as some long-chain fats. MCT oil is a refined extract containing mostly the fastest-metabolized MCTs (C8 and C10), making it more potent for quick energy and specific dietary uses.

Q: Can MCT oil help you lose weight?

Some research suggests MCT oil may promote satiety and temporarily boost metabolism, which could support modest weight loss when used as part of a calorie-controlled diet. However, it is not a ‘magic bullet’ and should be combined with overall healthy habits.

Q: Does MCT oil break a fast?

MCT oil contains calories and technically breaks a traditional fast. However, many people use it during intermittent fasting to boost energy and promote ketosis without spiking blood sugar significantly.

Q: Is MCT oil suitable for everyone?

MCT oil is safe for most healthy adults in moderate amounts. People with liver disorders, certain digestive diseases, or allergies to coconut or palm oil should consult a doctor before supplementing.

Q: Can you cook with MCT oil?

MCT oil should not be used for high-heat cooking or frying, as it has a low smoke point and can degrade. It is best added to recipes after cooking, used in salad dressings, or added to beverages.

Q: What’s the best way to start using MCT oil?

Begin with a small dose (1 teaspoon) and gradually increase as tolerated, consuming with meals to minimize stomach upset. Monitor how your body reacts and consult with your healthcare provider if needed.

Key Takeaways

MCT oil is a concentrated, easy-to-digest fat with benefits for energy, ketosis, some neurological conditions, and possibly weight management.
It may also be beneficial for skin, acting as a hydrating and soothing agent when applied topically.
MCT oil is not for everyone; consult a healthcare professional if you have health conditions or dietary restrictions.
Begin with small doses and choose high-quality, pure MCT oils for the best results.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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