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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

    8 references from 2 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
    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)