MCT Oil
Also known as: medium chain triglycerides, caprylic acid, C8 oil
Recommended Dosage
5–15 g
MCT (medium-chain triglyceride) oil, primarily sourced from coconut oil, contains C8 (caprylic acid) and C10 (capric acid) fatty acids that bypass normal fat digestion and are rapidly converted to ketones in the liver. This provides a quick energy source for both the brain and muscles. Clinical evidence supports benefits for cognitive function (particularly in Alzheimer's via ketone provision), weight management through increased satiety and thermogenesis, and exercise performance.
TL;DR: Rapidly absorbed fats that convert directly to ketones for brain energy. Evidence for cognitive support (especially in mild cognitive impairment) and increased energy expenditure. Start low to avoid GI issues.
Quick Facts
Evidence
Grade B
Studies
2
Interactions
1
Forms
1
Evidence Rating: Grade B — Moderate Evidence
Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.
Interaction Warnings
MCTs can produce ketones — monitor blood sugar if taking insulin or hypoglycemics.
Important Notes
- Start with 5g and increase slowly — GI distress (cramping, diarrhea) common when starting
- C8 (caprylic acid) produces ketones most efficiently
- Coconut oil is only ~15% MCTs — dedicated MCT oil is much more concentrated
Clinical Evidence (2 studies)
MCTs and cognitive function in Alzheimer's disease
Henderson ST et al. (2009) — Nutr Metab
MCT-derived ketones improved cognitive performance in memory-impaired subjects with ApoE4-negative genotype
View on PubMedMCT oil on body composition and energy expenditure
St-Onge MP and Jones PJ (2003) — Int J Obes
MCT consumption increased energy expenditure and fat oxidation compared to long-chain triglycerides
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of MCT Oil.
L-Carnitine
Grade BAmino acid derivative critical for fatty acid transport into mitochondria. ALCAR crosses the blood-brain barrier for cognitive support. Good evidence for exercise performance and male fertility.
L-Tyrosine
Grade BAmino acid precursor to dopamine, norepinephrine, and thyroid hormones. Best evidence is for maintaining cognitive performance under stress, sleep deprivation, and multitasking. Take on empty stomach.
Alpha-Lipoic Acid
Grade BUnique antioxidant active in both water and fat-soluble environments. Evidence for blood sugar regulation, neuropathy, and oxidative stress reduction. The R-form is more bioavailable. Useful for metabolic health and neuroprotection.
Related Supplements
L-Carnitine
Grade B — Moderate EvidenceAmino acid derivative critical for fatty acid transport into mitochondria. ALCAR crosses the blood-brain barrier for cognitive support. Good evidence for exercise performance and male fertility.
Creatine Monohydrate
Grade A — Strong EvidenceOne of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.
Shilajit
Grade B — Moderate EvidenceMineral-rich resin from Himalayan rock. Contains fulvic acid and 80+ trace minerals. Promising evidence for testosterone, mitochondrial function, and cognitive health. Quality and purity are critical.
L-Tyrosine
Grade B — Moderate EvidenceAmino acid precursor to dopamine, norepinephrine, and thyroid hormones. Best evidence is for maintaining cognitive performance under stress, sleep deprivation, and multitasking. Take on empty stomach.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
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