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Medium-chain Triglycerides

Morning or before exercise

Medium-chain triglycerides (MCTs) are saturated fats with 6-12 carbon chains, found naturally in coconut oil, palm kernel oil, and dairy. Unlike long-chain fats, MCTs are rapidly absorbed and transported directly to the liver for quick energy conversion. They are widely used for cognitive support, body composition, and as a readily available fuel source during ketogenic diets.

Research Evidence
May support cognitive function in older adults
Moderate
Increases ketone body production for alternative brain fuel
Strong
Provides rapid energy during endurance exercise
Limited
May modestly reduce body weight and fat mass compared to long-chain fats
Moderate
Supports muscle strength and function in aging populations
Moderate
Source: Examine.com

Expert Evidence

9 references from 3 experts

“MCTs in MCT oil are saturated but smaller, and they don't cause the same issues with raising cholesterol or heart disease risk.”

Dr Aseem Malhotra gets Fact-checked by MD PhD Doctor

32:47

6 references in 4 episodes from 2025

2025
Safety & Cautions

Side Effects

  • Nausea
  • Diarrhea
  • Abdominal cramping
  • Bloating
MCTs are generally well tolerated when doses are increased gradually, but high intakes can cause significant GI distress. Individuals with liver disease should consult a healthcare provider before supplementing, as MCTs are metabolized primarily in the liver.
Pairs Well With
CreatineCaffeineOmega-3 Fatty Acids (EPA)