The popularity of medium-chain triglycerides (MCTs) has been growing swiftly over the past decade. It has been a subject of great interest to those who study the relevance of various types of fats in diet, weight loss, bodybuilding, and self-care, including skin care and hair care.
Of course, the use of MCTs in our daily lives is nothing new – it has been going on for centuries in households in the form of coconut oil, palm kernel oil, cheese, butter, yogurt, and milk, to name a few. Recently, however, there has been a shift in MCT intake from whole food sources to supplements such as MCT oil.
Before that, what exactly is MCT? Medium-chain triglycerides are fats found in the foods mentioned above, but what makes them different is the length of their fatty acid chains, which are metabolized uniquely. In contrast to the common long-chain triglycerides (LCTs), which have 13-21 carbon atoms in the fatty acids, MCT fatty acids are 6-12 carbon atoms long.
This shorter length allows the MCTs to be broken down quickly by the body and absorbed faster. We will soon discuss how this aspect is helpful for those watching their diets, those looking to build or maintain their bodies, and those who are athletes.
So what is MCT oil? It is an extremely concentrated source of medium-chain triglycerides. Formed through a man-made fractionation process, MCT oils are derived from retrieving the MCTs from coconut oil or palm kernel oil.
Why externally supplement MCTs? Experimental studies have found that dietary MCTs inhibit fat deposition in both humans and animals through increased thermogenesis and fat oxidation. To put it simply, it is believed that they help our bodies manufacture ketones, which provide you with the same benefits as a ketogenic while not having to cut down on carbs to really low levels.
MCT oil also benefits your brain functions – because our brains need a healthy supply of fatty acids to function optimally, and MCTs are believed to be ones that are easily digested and made use of. They help us stay energized, focused, and give us the ability to think clearly and perform well. This energy-boosting ability makes MCT oil very appealing to athletes and bodybuilders alike.
Not only that, MCT oil is known to be helpful in balancing bacteria in our gut, enhancing nutrient absorption and other digestive processes while also helping prevent digestive issues such as constipation, food poisoning, diarrhea, etc. Now that you are aware of the main benefits of MCT oil, let us have a look at the ones we have compiled for you.
The top 7 MCT oils we recommend for you are:
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We have compiled this list with your best interests in mind. Let us have a closer look at each of the products that have made it here.
Nature’s Way Organic MCT Oil
Why we chose it: 100% potent with no filler oils, certified organic
Nature’s Way Organic MCT Oil is an MCT supplement with an impressive number of certifications under its belt. It is a trustworthy supplement sourced only from pure coconut oil and premium coconuts, and is one that thousands swear by. It gives consumers a promise of brain and body fuel, quick digestion and conversion into energy, and satiety (the state of feeling full). Blend it into smoothies, shakes, coffee and other beverages or consume from a tablespoon.
Highlights:
- Adequate dosage – 14 g MCTs per serving
- Sourced from pure and premium coconuts
- 100% potency
- Hexane-free
- Gluten-free
- Paleo-Certified, Keto & Vegan-Certified
- Flavorless and odorless
- Helps you feel full
- Quickly digested and converted into energy
- Stays liquid even when refrigerated
Who Makes It?
Nature’s way is a company that started in 1969 when a man turned Native American traditional knowledge into a herbal renaissance to help more people in the form of organic supplements that promise health and wellness. They take their oath to their customers – Trust the Leaf – very seriously and have built a legacy of over 50 years.
Pros:
- 100% MCT potency
- Vegan and organic
- Gluten-free
- Keto friendly
- Quality tested and certified
- Flavorless and odorless
Cons:
- May cause nausea/diarrhea if taken in too large amounts
Perfect Keto MCT Oil Powder
Why we chose it: mess-free powder, completely clean, risk-free quality guarantee
Perfect Keto’s MCT Oil Powder is a tasty supplement in a mess-free powder form. It is made from real coconut oil and is very popular among those with an interest in keto diets. Available in 4 delicious flavors (vanilla, chocolate, matcha latte, salted caramel) and even a flavorless one, it can be consumed in the morning, afternoon, between meals, or on snack time. You can mix it with your coffee, water, or even use it as dessert!
Highlights:
- Fuels your brain
- 11 g per serving and 30 servings per container
- Uses real coconuts
- Gluten-free
- Keto friendly
- Completely clean – no artificial sweeteners or junk
- Doctor formulated, and lab tested
- Helps with satiety
- Available in 4 tasty flavors and also an unflavored one
Who Makes It?
Perfect Keto is an American company founded by Dr. Anthony Gustin to provide wellness products based on the ketogenic diet. Everything they produce is heavily tested and backed up by science. They heavily emphasise quality and aim to make ketogenic diets easier for people.
Pros:
- Backed by science and lab tested
- Keeps you full and enhances keto diets
- No fillers or chemicals
- No soy or corn
- No gluten or grains
- No added sugars or anything artificial
- Delicious flavors
- Risk-free quality guarantee
Cons:
- Slight issues with dissolving properly in beverages might arise
- Risk of an upset stomach if taken in large quantities or with too many carbs
Sports Research Premium MCT Oil
Why we chose it: keto-friendly, travel-sized, certified, 90-day satisfaction guarantee
Sports Research’s MCT Oil is a premium oil supplement derived from real Non-GMO coconut oil. It is vegan and keto-friendly, and is free of dairy and gluten. Packed with energy-dense fatty acids, this palm-free formula creates fuel for the brain and the body of those with keto-friendly and low-carb lifestyles. Available in convenient travel-size packets and large containers, you can combine this unflavored supplement into your preferred smoothie, shake, or beverage daily. It even offers customers a 90 day satisfaction guarantee!
Highlights:
- Real certifications
- Adequate dosage: 12 g per serving
- Non-GMO, vegan and keto-friendly
- Dairy-free and gluten-free
- Available in convenient on-the-go travel sachets
- Brain and body fuel sourced from real coconuts
- Flavorless and odorless
Who Makes It?
Sports Research is a family-owned and operated company that was founded in 1980. It aims to provide the finest assortment of health and wellness products that are catered towards your healthy lifestyle. They claim only to use the best raw materials sourced from the finest suppliers in the industry. They source premium nutraceutical ingredients from around the world, many of which have been the center of scientific experiments and research – just like the Sports Research name suggests.
Pros:
- Uses 100% Non-GMO coconuts and no palm oil
- Vegan and keto friendly
- Dairy-free and gluten-free
- Certified
- Travel-size and container options available
- Flavorless and odorless
- Energy-packed fuel for your brain and body
Cons:
- May have side effects such as diarrhea or nausea if taken in quantities larger than the recommended amount
- May contain tree nut allergens
Bulletproof Brain Octane MCT Oil
Why we chose it: pure and clean, sugar-free energy, natural energy solution
Bulletproof’s Brain Octane MCT oil is a well-known supplement that helps you lose weight, subdue your hunger, power up your brain, and even assist in faster recovery. Not only that, it promises upgraded energy and markets itself as an incredible exercise fuel that is great for pre-workout. It is easy to consume – you can mix it with your daily coffee or with some of your favorite foods like sushi, salads, and soup. A 100% sustainable and ethical product, this supplement consists of pure coconut oil extracts and is void of any palm oil that adds to the loss of wild Orangutan habitats.
Highlights:
- Adequate dosage: 15 g per serving
- Potent MCT concentration
- Sugar-free energy
- Extracted from 100% pure coconut oil
- Promotes healthy digestion and immune function
- Keto friendly
- Flavorless
Who Makes It?
Bulletproof is an American company that takes a science-based approach to nutrition and wellness resulting from numerous trials, tests, and research. It prides itself on its ability to be an energy-packed fuel for consumers. Its consumer base is not only limited to athletes or people on diets, but also those who want to fuel up their brains too. From gym buddies to students, Bulletproof has enough space for everyone.
Pros:
- Sugar-free
- Keto friendly
- Compatible with various types of food
- Uses 100% pure coconut oil
- Palm oil free and sustainable
- Energy for the brain and body
- Enhances healthy digestion and immune function
- Great for pre-workout
- Gluten-free
- Soy free
- Vegan friendly
Cons:
- Can cause problems such as nausea, diarrhea or cramps if taken in overly large amounts
- Lack of certification
Bean Envy MCT Oil Powder + Collagen
Why we chose it: great taste, keto fuel, easy to digest
Bean Envy’s MCT Oil Powder + Collagen supplement uses FDA-registered ingredients and has several certifications under its belt. The MCT oil sourced from coconut oil acts as a natural energy booster and fuel for the brain and body, helps with appetite control, and easier digestion and absorption.
Collagen, which comes from grass-fed cows, is a good source of amino acids and is great for skin elasticity, joint mobility, and strong hair and nails. The addition of prebiotic acacia fiber helps with sensitive stomachs and offers healthy gut support.
This supplement by Bean Envy comes in 6 delicious flavors (chocolate, vanilla, salted caramel, cinnamon, peppermint mocha and pumpkin spice) and also an unflavored one. It can be consumed by mixing it with coffee or smoothies, cooked with food, or adding to plain water.
Highlights:
- 16 g per serving with 30 servings per container
- Keto and Paleo friendly
- Gluten-free
- Sugar-free
- Dairy-free
- Uses grass-fed cows only
- Non-GMO verified
- Boosts your energy levels
- Strengthens your joints, hair and nails
- Mouthwatering flavors
Who Makes It?
Bean Envy is a company that delivers the finest quality coffee products to customers. Their enthusiasm for coffee and the craft behind a great brew is unparalleled. Founded in the Pacific Northwest, they are inspired and motivated by coffee shops and coffee drinkers to deliver quality-focused products.
Pros:
- Keto and Paleo friendly
- Non-GMO approved
- Sugar-free
- Gluten-free
- Dairy-free
- Best-quality collagen from grass-fed cows
- Fillers like corn starch or fiber additives are not present
- Balanced MCT ratio
Cons:
- Not vegan or vegetarian friendly
- Not for people who only want MCT oil
- May contain allergens
Viva Naturals Organic MCT Oil
Why we chose it: completely organic, blends perfectly, certified
A virtually odorless and flavorless supplement, the Organic MCT Oil by Viva Naturals is a hit among those who require that early morning energy boost in their coffee. This completely organic oil, produced from pure coconut oil extract, boots your mental energy, stamina, and focus while also being perfect for ketogenic weight management. Besides coffee, it can also be used in your regular smoothies, salads, sauces, etc. It is a clean MCT oil supplement that is third-party tested.
Highlights:
- Adequate dosage: 15g per serving and 63 servings per container
- Uses 100% pure coconut oil extract
- USDA organic certified
- Non-GMO approved
- Third-party tested for quality
- Keto and Paleo friendly
- Supports mental focus and stamina
- Helps maintain healthy blood sugar levels
- Blends wonderfully in drinks and food
- Free of fillers, outside flavors, and additives
- No allergens
Who Makes It?
Viva Naturals is a Canadian company that focuses on producing and delivering 100% organic and natural products to the people. All their products are comprised of non-GMO and certified-organic ingredients. They administer clinically proven dosages, and their formulas are third-party tested with no artificial colors, flavors, fillers or dyes. Moreover, they put a strong emphasis on sustainability; from ingredients to packaging – all their material is ethically sourced to support the health and welfare of local economies and the planet.
Pros:
- Completely organic and made from 100% pure coconut oil
- Ethical and sustainable
- Great for boosting energy and concentration levels
- Supports stamina
- Free of fillers, outside flavors and additives
- Quality is top-notch as it is certified by USDA organic and third-party tests
- Non-GMO approved
- Keto and Paleo friendly
- Vegan friendly
- Gluten-free
- Dairy-free
- Soy free
- No allergens
Cons:
- Some people may experience upset stomachs
Island Fresh Organic MCT Oil
Why we chose it: made for low-carb dieters, 100% pure and organic
The organic MCT oil supplement by Island Fresh is one that is produced from pure, organic, hand-picked coconuts (USDA and Non-GMO Approved). Quality assurance is provided by third-party testing as well. The product is flavorless and odorless, and can be mixed with your daily coffee, smoothie, shake, or salad dressing without altering their taste. This is great for your ketogenic diet and promotes increased energy, stamina, and concentration. It promises to maximize your fat-burning potential.
Highlights:
- Made from 100% pure coconut oil
- USDA and Non-GMO approved
- Adequate dosage: 15 g per serving and 31 servings per container
- Keto and Paleo friendly
- Great for boosting energy levels
- Sharpens focus
- Odorless and tasteless
- Maximizes your fat-burning potential
Who Makes It?
Island Fresh is a United States based company with a great interest in delivering organic products to their consumers. All of their products have impressive certifications and verifications such as USDA, Non-GMO, and SCS Global Services.
Pros:
- Uses 100% pure coconut oil
- Each batch is third party tested to ensure highest quality
- Flavorless and odorless – great with any food or drink
- USDA and Non-GMO approved
- Provides both brain and body fuel (increased stamina and focus)
- Keto and Paleo Diet friendly
- No fillers or additives
Cons:
- Stomach problems may arise if consumed in large quantities
Benefits of Medium-Chain Triglycerides
MCTs are naturally occurring in many of the foods we consume in our day-to-day lives, such as coconut and palm kernel oil and dairy products like cheese, butter, milk, and yogurt. We digest this specific type of fat differently.
In contrast to the more common LCTs, MCTs travel directly from the small intestine to the liver. Digestion and absorption both happen faster. In the liver, they are converted into ketones, the brain’s only alternative to glucose (which comes from carbs) as a fuel source.
For people on low-carb diets, MCTs can make a huge positive difference in terms of energy, concentration, stamina, and weight management. Furthermore, research suggests that MCTs protect heart health by lowering cholesterol levels and also maintaining blood sugar levels. It has also been linked to better brain and memory function.
Also Read: Best Carnitine Supplements
How to Take MCTs
As of now, there are two ways of consuming MCTs – through whole food sources or through supplements such as MCT oil. In the whole foods category, coconut oil, palm kernel oil, whole milk, and butter are the richest sources of MCTs.
Of course, the composition and ratios vary from source to source. The best source for you depends on your personal goals and your preferred intake of medium-chain triglycerides.
If you want to achieve good health in general terms, using coconut oil or palm kernel oil while cooking is probably sufficient.
However, if you have a specific lifestyle (Keto or Paleo diets) or goals (stamina, endurance, brain fuel) in mind, MCT oil is the better option for you. This fractionated oil is also the recommended source if you specifically want MCTs and not the other substances that come along with the whole food sources.
Who Can Take MCTs
MCTs that are naturally occurring in the whole food sources discussed above are mostly free from any risks if consumed normally as we do in our day-to-day lives. MCT oil, however, is mostly recommended for people on low-carb diets, ranging from athletes to people aspiring to lose weight.
Some sources discourage anyone with Type 1 diabetes from taking MCT oils because of the ketone production that comes along. Another important aspect of MCT oils to note is a few minor side effects that may occur, such as nausea, vomiting, diarrhea, and an upset stomach.
You can avoid this by starting with doses even smaller than the recommended on your supplement and moving up as your body adjusts to it. If you are still unsure about adding MCT oil to your everyday routine, you can ask your healthcare provider for advice.
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How to Pick a Good MCT Oil Supplement
We understand having so many options promising such similar benefits can be confusing, so here are a few tips to help you decide on the one that best suits your specific needs:
Ingredients: Make sure you are aware of the ingredients that are used in your chosen supplement. Some may contain animal products. Some may contain allergens. Some may have no allergen ingredients, but the facility they produce may work with allergens that may affect some consumers.
Brand reputation: It is a good idea to opt for brands that are certified, verified, and known for extensive research. If you feel that a brand is not transparent enough, buying from one that promotes goodwill and transparency is a good idea. Furthermore, brand activities are likely to affect you more if you care about the environment and the planet. You may find it better to support brands that use ethically sourced products and are sustainable.
Value for money: Money is a big factor when you decide which supplement to buy. Should you go for the high-end brands or the cheaper alternatives? You should note that price and quality are not directly proportional. Go for one that suits your individual needs.
Taste/ user convenience: Depending on your tastes, you may want a supplement that you can mix with any food or drink or have it straight from the jar. In this case, we always recommend flavorless and odorless formulas as it is most convenient for you. On the other hand, if you wish for a supplement that will add taste to your coffee/smoothie/shake, a flavored option is the one for you. It is the same with consistency – choose the most convenient form for your lifestyle.
FAQs:
When should I take MCT oil?
Some of the best ways to incorporate MCT oil into your diet are to add it to your morning coffee, mix it with pre/post-workout shakes, drizzle it onto your meal, use it on your dressings and sauces, etc. This is mostly a free space – get inventive!
Does MCT oil make you go to the bathroom more?
In short, yes. In the beginning, this can seem a little daunting, but the solution is to start off with really small doses and let your body adjust to the change. But it’s not all bad – MCT oil is known to aid problems such as constipation.
Does MCT oil cause weight gain?
MCT oil does add fats and calories to a person’s diet. This is why it usually only aids weight loss in people who are following low-carb diets. If you do not follow any low-carb diet and consume excessive amounts of MCT oil, then yes, weight gain is a possibility.
How much MCT oil should you take daily?
Most brands recommend a daily serving of approximately 1 tablespoon. However, it is highly suggested that you start small with around 1 teaspoon and slowly build your way up.
MCT Oil – Final Thoughts
The research and experimental studies on MCT oils have been quite interesting. The benefits we have discussed would certainly be very helpful to those with a certain lifestyle. Know your body first, and then decide how you want to help it. As with any supplement, it’s a good idea to get it cross-checked and approved by your doctor before incorporating it into your regular diet. We wish you the best in your health odyssey!
