The buzz surrounding MCT oil focuses on its use in conjunction with keto. However, research has shown that it may even have a positive effect on weight loss for people not following a low-carb, high-fat diet.

Part of the equation is the satiety, or feeling of fullness, we’ve already discussed. But it also appears that MCTs encourage the body to use them right away, which means they’re not stored in the body as fat. Research into the use of MCT oil by overweight men suggests that regular consumption of medium-chain triglycerides might help prevent obesity.

Another study looked at a somewhat-related potential benefit of MCTs: their effect on gut microbiota, the environment in the stomach and digestive tract. The research found that medium-chain triglycerides seem to help maintain the health of the microbiome, and gut health could make weight loss easier.

Whatever the reasons, a meta-analysis of randomized controlled trials concludes that replacing dietary LCTs with MCTs seems to lead to weight loss.

And many studies investigating the benefits of MCT oil have gone well beyond the subject of weight.

Blood Sugar and Diabetes

Doctors always suggest that people who have diabetes or whose blood sugar levels are regularly high should lose weight. The keto diet has been shown to produce rapid weight loss over short periods, and adding MCT oil to the mix can help even more.

But there’s evidence that the use of MCT oil without an accompanying keto diet may also help diabetics manage their disease, by promoting fat burning and reducing the amount of dietary fat they store.

In one study, half of the diabetic participants took MCT oil with their food for 90 days, while the other half took LCT-loaded corn oil. Those using MCT oil saw reductions in both insulin resistance and body weight; the LCT oil users did not. One possible factor: the MCT oil appeared to lower appetite, so that group of participants ate less during the study period.

A different project followed ten people who took insulin to treat their diabetes. It turned out that those whose diets also included substantial amounts of MCTs found it 30% easier to maintain healthy blood sugar levels.

And one more study found that high levels of MCT consumption by overweight men led to greater energy expenditure and fat burning.

Energy Levels and Workout Performance

You hear a lot about athletes and workout warriors using dietary supplements or illegal substances to boost their performance and endurance levels. You hear less about their use of MCT oil, but it’s quite popular among athletes and would-be athletes.

There’s a good reason for that. When you exercise, your muscles produce lactic acid. Continued exertion causes the lactic acid to build up, leading to the muscle aches we all experience after a workout or a long run.

Research has shown that MCTs are able to decrease or prevent that lactic acid buildup, apparently because the body uses the medium-chain fatty acids for energy. As a result, those using MCT oil have more energy and can enjoy longer workouts with better exercise performance.

Cholesterol Levels and Cardiovascular Health

It goes without saying that MCT oil’s apparent ability to help with weight loss may lessen one of the risk factors for heart disease, obesity.

High cholesterol levels are another factor that can contribute to cardiovascular disease, though, and research suggests that MCT oil can help with that problem as well. 

In one important study, overweight subjects were given diets that were high in either MCTs or olive oil (high in LCTs). Those consuming high levels of MCTs showed a better lipid profile, with greatly improved HDL, LDL, and overall cholesterol levels. In turn, that implies better heart health.

Another study reached similar conclusions about the beneficial effect of MCT oils on a number of cardiovascular risk factors.

Brain Function and Neurological Issues

Most of the studies in this area looked at the combination of ketogenic diets and MCT oil, but some examined the effects of MCTs more specifically.

Keto has long been used as a treatment for some types of epilepsy, particularly forms of childhood epilepsy, and a meta-analysis of the research clearly shows its effectiveness. And, of course, MCT oil is often used as a supplement during ketogenic eating.

As we’ve mentioned, however, there are different types of MCTs. One study found that several MCTs are more effective than traditional epilepsy medications at reducing seizures, and animal research has reached similar conclusions.

Related research has found that MCTs seem to improve cognitive function in patients with Alzheimer’s disease, and that a keto diet supplemented with MCT oil may help some children who are on the autism spectrum. Speculation about the reasons centers on the ability of MCTs to cross the blood-brain barrier and act as supplemental brain fuel.

Fighting Bacteria and Fungi

It’s clear from research that MCTs have both antibacterial and anti-fungal properties. Among the microbes that have been shown to respond to these fatty acids are C. albicans and C. difficile.

One study has also shown that the use of several types of MCTs has been effective in battling a class of infectious fungi called lipophilic Malassezia, which can lead to serious illness and sepsis in some newborns and immunocompromised patients.

MCTs are naturally present in some dairy products, including full-fat cow’s milk and goat’s milk so that’s an easy way to get some MCTs into your diet. And since they’re present in coconut oil, you could probably guess that they’re also present in coconut meat and dried coconut.

Coconut oil and palm kernel oil can be used in salad dressings and sauces as well as in cooking, so that’s another way you can consume medium-chain triglycerides. A dietitian can suggest effective methods for adding MCT-rich foods to your diet.

However, the best way to consume the maximum amount of usable MCTs is via MCT oil.

MCT oil is available as a dietary supplement, which can be taken orally or added to foods and beverages. The most popular way to use this oil is in the bulletproof coffee popular with many keto dieters.

Bulletproof coffee, also known as keto coffee or butter coffee, is loaded with fat, and fat is an important replacement for carbohydrates in the ketogenic diet. It’s made by blending black coffee, MCT oil, and either grass-fed unsalted butter or grass-fed ghee (a type of clarified butter).

As a keto-friendly beverage, bulletproof coffee won’t kick dieters out of ketosis, the MCT oil it contains helps with fat burning and weight loss, and it’s extremely filling so it curbs the appetite as well.

There are drawbacks, though. Bulletproof coffee is extremely high in calories and saturated fat, so it can quickly become quite unhealthy for people who drink it more than once a day. And the temptation to drink keto coffee in place of a healthy breakfast can deprive the body of important nutrients. Even so, this coffee is one of the easiest, tastiest ways to get a good dose of MCTs.

There are two other side effects of MCT oil to mention.

We’ve mentioned that MCT oil can make you feel full, but in some people, consuming high amounts of MCTs causes the release of hormones that boost appetite. The other potential issue: too much MCT oil can cause a buildup of fat in the liver. Sticking to a maximum daily intake of 4-5 tablespoons should prevent this issue from occurring.