Should you be adding this supplement to your morning coffee?
Key Takeaways
Industry Buzz
“Medium-chain triglycerides have shown promise in small studies, particularly for managing appetite, but whole food sources are always recommended over supplements as they typically have other benefits.” — Anita Chandrasekaran, MD
Find more of your peers' perspectives and insights below.
A popular wellness trend has some people stirring a spoonful of fat into their morning coffee—specifically medium-chain triglycerides (MCT oil), a type of fat that rapidly metabolizes into ketones.
Fans say this ritual will “bulletproof” your day, sparking mental clarity and revving the body’s fat-burning engine.[] Others think it’s just another silly fad. Here’s the real story.
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What is MCT oil?
MCTs naturally occur in foods like coconut oil, cow’s milk, and palm kernel oil. They’re also produced synthetically and sold in pills and certain health foods.[]
MCTs contain 6–12 carbons. Compared to long-chain fatty acids, MCTs have lower levels of the following:
Energy concentration (8.4 kilocalories per gram versus 9.4)
Melting point
Molecular weight
Viscosity
They also have greater polarity, making them more soluble in liquids and biological fluids.[] MCTs are metabolized through beta-oxidation in the liver, producing readily available energy in the form of ketone bodies. While long-chain triglycerides enter the lymphatic system to be converted into body fat, MCTs don’t.[]
Some pros and cons
“Medium-chain triglycerides have shown promise in small studies, particularly for managing appetite, but whole food sources are always recommended over supplements as they typically have other benefits,” Anita Chandrasekaran, MD, rheumatologist for Hartford HealthCare Medical Group, tells MDLinx.
Dr. Chandrasekaran also notes, “MCT oil is a saturated fat, which increases the risk of heart disease and non-alcoholic fatty liver disease, particularly in those that already have a genetic predisposition.”
Concerns about the impact of saturated fat on heart health keeps most health authorities from widely accepting or promoting tropical oils and MCTs. While there’s evidence that MCTs won’t impact cholesterol levels, they have been shown to raise triglycerides.[]
Nonetheless, research suggests that satiating MCT oils help control appetite and boost energy expenditure, possibly helping to address the root cause of many cardiovascular problems. The ketone-boosting properties of MCTs may extend to various groups, from high-performance athletes to people with epilepsy and age-related memory deficits.[]
Even infants benefit from MCTs. Up to 28% of the fatty acids in human breast milk are medium-chain fatty acids, and they’re commonly added to formula.[]
Investigators have observed multiple antimicrobial actions of MCT oils. MCTs lower intestinal pH, effectively killing harmful bacteria. They also inhibit certain viral functions that normally rely on long-chain triglycerides.[]
Too good to be true?
It should come as no surprise that processed food and dietary supplement industries are quick to capitalize on MCT oil’s marketing potential. MCTs are increasingly sold as capsules and sports supplements.[] They’re also being blended into salad dressings, cooking oils, and baked goods. But whether these innovations will truly improve public health remains to be seen.
“I don't typically recommend MCT oil as a supplement for my patients,” says Dr. Chandrasekaran. Instead, she recommends foods high in fiber, protein, and/or monounsaturated fats to promote satiety early in the day.
Coconut oil contains a range of antioxidants, but MCTs made in the lab don’t possess the same natural compounds.[] Current guidelines call for the replacement of long-chain saturated fats with polyunsaturated and monounsaturated fats. But some experts feel MCTs could serve as a compromise for the food industry due to their stability and other favorable characteristics in food production.[]