MCT oil is a great addition to the diet and a way to supplement it with valuable medium-chain fatty acids with rather unusual properties.
The supplement can be successfully used both in sports and for its health-promoting properties. It is especially popular among people on a ketogenic or LCHF diet.
What is MCT oil?
A characteristic feature of MCT oil (Medium Chain Triglycerides) is its content of fatty acids with medium-length chains. Among the best sources are coconut oil and unrefined palm oil. Relatively large amounts can also be found in dairy products.
MCT oil is naturally obtained from coconuts and/or oil palm kernels, while its unique properties are due mainly to the acids present in it: caproic, caprylic, and capric. It is said that a high-quality supplement should be characterized mainly by the proper proportions of caprylic and capric acids.
Caprylic acid has a very beneficial effect on the digestive system, helping, for example, to combat Candida overgrowth. Interestingly, it also has anti-inflammatory properties, and our brain is able to obtain energy from it instead of from carbohydrates. This is one of the advantages that make MCT oil an excellent addition to and supplement for a ketogenic diet.
Capric acid, in turn, is much better absorbed than caprylic acid, but is converted into energy more slowly. Some sources also mention its antiviral properties.
MCT Oil and Energy
Let us start with the fact that we can obtain energy thanks to the efficient transport of fatty acids to the mitochondria, where energy-rich compounds are burned. MCT oil contains fatty acids with medium-length chains, so they are absorbed in a much shorter time. Importantly, the process of obtaining energy from MCT is more economical, efficient, and effective.
The structure of MCT is so unique that the body does not need to engage all enzymes to break it down into fatty acids and glycerol, as is the case with other fats. In practice, they bypass the mechanism associated with the lymphatic system and do not require a transporter, which makes MCT oil a very fast, efficient source of energy, especially useful during training.
It is worth mentioning that they are digested in a short time and not only are quickly used and burned in muscle fibers, but they also yield greater amounts of energy than glucose. Moreover, in the case of excess, they are not stored in adipose tissue, as the conversion takes place in the liver.
MCT Oil - Benefits and Uses
MCT oil can prove to be invaluable support for a weight-loss diet. Not only because it can provide a fast and at the same time relatively long-lasting source of energy, but also because it increases energy expenditure. It also increases thermogenesis, a process directly related to the burning of stored fat.
Studies confirm that in people using MCT oil, the metabolic rate increased and excessive appetite was reduced. Very good news, as some people have a problem with increased appetite when introducing a caloric deficit.
MCT oil is a source of energy that we can use quite quickly and which, at the same time, does not cause an increase in blood glucose levels. So we are not dealing with a sudden insulin surge. Moreover, it has been observed to have a stabilizing effect on blood sugar levels, and thus improves the insulin response (positively affects insulin sensitivity). This, in turn, is extremely important when it comes to regulating body weight.
It is worth noting that a significantly increased production of ketone bodies is equivalent to reduced use of amino acids in energy processes. All the more so since, according to Bach's studies, fatty acids with medium-length chains significantly increased ketone concentration in the blood, whereas those with long chains did not necessarily do so.
It is therefore no surprise that MCT oil works so well as support for a ketogenic diet, or when we want to enter ketosis more quickly. If that is our goal, then I additionally recommend supplementation with BHB ketones.
Some studies say that MCT oil may have both anabolic and anti-catabolic effects. The work by Abe S. shows that older people struggling with sarcopenia and receiving a mixture containing medium-chain fatty acids achieved better results in terms of muscle mass level and exercise capacity.
MCT oil may also have a positive effect on the condition and function of our intestines. In turn, its beneficial effect on intestinal bacteria and
bacterial flora is something that the whole body will benefit from, including the immune and digestive systems. Moreover, it has antifungal and antiviral effects. It is successfully used, for example, in short bowel syndrome or Candida overgrowth.
Caprylic acid, which is part of MCT, is a very good source of energy for the brain. It is worth mentioning that the brain is also able to use ketone bodies for efficient functioning. Moreover, researchers suggest that MCT oil may have a positive effect on the memory of people struggling with Alzheimer's disease.
Studies conducted by German and Dillard confirmed that the use of MCT, more specifically lauric acid, improves the lipid profile. As a result of the action of the aforementioned acid, the ratio of total cholesterol to the HDL cholesterol fraction decreased, while the latter increased.
Who is MCT oil for?
Personally, I would recommend the supplement primarily to people who use a ketogenic diet for weight-loss purposes - especially in the fat-adaptation phase. This also applies to people stabilizing their glycemia (e.g. dealing with insulin resistance). Then we are not only dealing with a calorie deficit, but may also experience a drop in energy and considerable weakness.
The body does not always tolerate the change in the energy system from carbohydrates to fats well. MCT oil will support us in entering ketosis and will be a quick burst of energy, extremely useful during training.
At the beginning, small doses are recommended, which should be gradually increased. Too large a serving of MCT at once may have a laxative effect. It is also an invaluable addition to the popular bulletproof coffee.
