Medium-chain triglycerides (MCTs) are fat molecules defined by a shorter chemical structure, containing between six and twelve carbon atoms. Unlike most dietary fats, which are long-chain triglycerides, this distinct structure influences how the body processes MCTs. They are rapidly converted into energy, leading to their classification as a “superfood” by enthusiasts. Understanding MCTs involves exploring their biological pathway, natural occurrence, and concentrated supplement forms.
How MCTs Are Processed By The Body
The body handles MCTs differently from long-chain triglycerides (LCTs), which constitute the majority of dietary fats. LCTs require bile and pancreatic enzymes for digestion and are packaged into chylomicrons for slow transport through the lymphatic system. They eventually enter the bloodstream, where they can be stored as body fat.
MCTs bypass this lengthy digestive route due to their shorter length and higher water solubility. Medium-chain fatty acids are transported directly from the gut to the liver via the hepatic portal vein. Once in the liver, they are rapidly broken down through beta-oxidation. This quick metabolism generates ketone bodies, which the body uses as an immediate energy source. Ketones provide a swift alternative fuel to glucose for both the brain and muscles.
Natural Food Sources Rich in MCTs
MCTs occur naturally in several whole foods, though typically alongside other types of fats. The most concentrated natural source is coconut oil, which contains approximately 55% MCTs by weight. Palm kernel oil is another rich source, providing a similar percentage of medium-chain fats.
The composition of these natural sources is dominated by lauric acid (C12), often exceeding 40% of the MCT content in coconut oil. Although technically an MCT, C12 is metabolized more slowly than the shortest chains and behaves somewhat like a long-chain triglyceride. Caproic (C6), caprylic (C8), and capric (C10) acids are also found in dairy products like butter and whole milk. Dairy fats contain smaller overall percentages of MCTs but feature a higher proportion of the more rapidly processed C6, C8, and C10 fatty acids.
Differentiating MCT Oil Supplements
MCT oil supplements are concentrated products distinct from the whole-food oils they are derived from. They are produced through fractionation, a manufacturing process that separates medium-chain triglycerides from longer-chain fats in sources like coconut or palm kernel oil. This process involves hydrolysis and fractional distillation to isolate specific chain lengths.
The resulting supplement is typically a blend of caprylic acid (C8) and capric acid (C10), with slower metabolized C6 and C12 components often removed. C8 is considered the most efficient for energy because its shorter chain length allows for the most rapid conversion into ketones. While C10 contributes to the energy supply, it is metabolized slightly slower than C8, offering a more sustained effect. Consumers seeking the quickest metabolic boost often look for products with a high concentration of C8.
Incorporating MCTs Into Your Diet
The most practical method of consumption is using the tasteless oil supplement, which mixes easily into beverages. It is commonly blended into morning coffee to create a popular high-fat drink, or mixed into smoothies and protein shakes. It can also be drizzled over salads, but it is not recommended for high-heat cooking due to its low smoke point.
It is important to introduce MCT oil slowly to prevent digestive upset. Starting with a small dose, such as one teaspoon per day, allows the digestive system time to adjust to the rapid processing of this fat. Gradually increasing the amount to a typical maintenance dose of one to three tablespoons daily helps mitigate discomfort like nausea, cramping, or diarrhea. Consuming the oil with other foods can also reduce the risk of digestive upset.