Medium-chain triglycerides (MCT oil)
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Distilled from coconut and palm kernel oil.
Pure fat, and a fast route to ketones.
Safe in small amounts; may bother some people or raise blood sugar.
Rules by country
Medium-chain triglycerides are sold as a food and have no E-number, so they are not assessed as an additive by the FDA, EFSA or Health Canada. They are GRAS in the United States for food use, and the safety record comes from the long history of coconut and palm kernel oil in the diet.
What is it?
Most dietary fat is long-chain and travels through the lymph system before reaching the liver. Medium-chain fat is short enough to be absorbed straight into the portal blood, which is why it is used in formulas for people who cannot digest long-chain fat well. It is about 90% caprylic and capric acid, and it stays liquid at room temperature.
Where it comes from: Fatty acids with six to twelve carbon atoms, separated by distillation from coconut and palm kernel oil. The same short-chain fat is what makes coconut oil saturate in the fridge and stay liquid in a hot pan.
Why it’s in food
- Ketogenic formulas
- Sports nutrition
- Milk alternatives
- Low-fat spreads
- Clinical nutrition
Often found in
Also listed as: MCT oil, Medium-chain triglycerides, Medium chain triglyceride oil, MCT powder, Caprylic and capric triglycerides
Health & gut impact
MCT is the fastest route to ketones, which is why it turns up in ketogenic formulas. The rise is real but modest, and it depends on how much is taken at once rather than on the day of the week.
Volek and colleagues, ketogenic diet and ketone production (2004)
MCT oil produces less fullness than long-chain fat at the same amount, so it is easy to eat more of it than intended. That is the main practical risk with a concentrated fat.
St-Onge and colleagues, review of medium-chain triglyceride intake (2003)
Above roughly 20 grams a day, MCT oil commonly causes loose stools and cramping. Starting at a teaspoon and working up over a week avoids most of it.
Whelan and colleagues, digestive tolerance of MCT oil (2021)
What can I use instead?
Related
More fats & oils:
Common questions
Is MCT oil healthy?
It is a real fat with a good safety record and it is useful for ketogenic diets and for people who absorb long-chain fat poorly. It is not a free pass on calories: a tablespoon has about 120 of them.
How much MCT oil should I take?
Most people start at one teaspoon a day and work up. Studies on ketosis usually use 15 to 30 grams spread through the day, and going above about 20 grams at once is what triggers the digestive upset.
Is MCT oil the same as coconut oil?
No. Coconut oil is roughly half medium-chain fat and half long-chain, so it behaves like a normal fat. MCT oil is the fraction that has been distilled out, which is why it is clear, stays liquid and has no coconut flavor.
Is Medium-chain triglycerides safe?
Use in moderation (84/100). Medium-chain triglycerides are sold as a food and have no E-number, so they are not assessed as an additive by the FDA, EFSA or Health Canada. They are GRAS in the United States for food use, and the safety record comes from the long history of coconut and palm kernel oil in the diet.
Is Medium-chain triglycerides vegan?
Yes. Distilled from coconut and palm kernel oil.
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Scientific sources & regulatory citations
- Volek and colleagues, ketogenic diet and ketone production (2004)
- St-Onge and colleagues, review of medium-chain triglyceride intake (2003)
- Whelan and colleagues, digestive tolerance of MCT oil (2021)