Have you seen more people add medium-chain triglycerides to coffee or smoothies? Many people use mcts for fast energy, weight help, and better focus. But you may wonder if they are really safe. In 2025, more people want medium chain triglycerides. This is true in North America and with people on keto diets.
Category | Statistic/Trend |
|---|---|
Market Share of Caprylic Acid | 40% share in 2025 because it helps with ketosis |
Leading Segment | Dietary supplements will lead the market |
North America Market Share | 58% share in 2025 |
Growth Drivers | More people want keto and paleo diets |
Consumer Trends | More people like functional foods |
But some people get stomach aches or other side effects. If you want to use mcts the right way, you are in the right place.
Key Takeaways
Medium-chain triglycerides (MCTs) give fast energy. They may help with weight control. Your body absorbs them quicker than normal fats.
Begin with a small amount of MCTs. This helps you see how your body feels. Slowly use more to stop stomach problems.
MCTs might help your brain by giving another energy source. This is helpful when sugar is low.
Not everyone should use MCTs. People with liver problems or some health issues need to ask a doctor first.
MCTs can upset your stomach if you take too much. Always eat food with them and drink lots of water.
What Are Medium Chain Triglycerides?
Definition
Medium chain triglycerides are special fats. They have two or three fatty acids. Each fatty acid has a tail with 6 to 12 carbon atoms. This tail is shorter than in regular fats. Because the chain is shorter, your body digests them faster. You get energy quickly from these fats. Medium chain triglycerides come from medium-chain fatty acids. People often call them mcts. These fats are popular because they help with energy and metabolism.
Medium chain triglycerides have 6–12 carbon atoms.
They come from medium-chain fatty acids.
You find them in palm kernel oil and coconut oil.
The short chain helps your body use them fast.
Sources and Forms
You can find medium chain triglycerides in foods and supplements. Coconut oil and palm kernel oil have lots of mcts. Coconut oil has more than 60% mcts. Dairy foods like full-fat milk, goat milk, and cheese from goat or sheep milk have mcts too. Ghee and coconut products, like coconut milk and dried coconut, are also good sources. If you want only caprylic and capric acids, mct oil is a pure form.
Here is a table that shows common forms of medium chain triglycerides:
Fatty Acid Type | Form Type |
|---|---|
Caproic Acid | Liquid |
Caprylic Acid | Liquid |
Lauric Acid | Liquid |
Capric Acid | Liquid |
Medium Chain Triglyceride Powder | Dry |
Common Uses
People use medium chain triglycerides in many ways. They add mcts to coffee, smoothies, and recipes for quick energy. Athletes use mcts to help with performance. Doctors may suggest mcts for people who have trouble keeping weight or have cachexia. Some people use medium chain triglycerides to help with seizures or brain health. Mcts are also used in medical nutrition for very sick patients.
Use Case | Description |
|---|---|
Cachexia or Wasting Syndrome | Medium chain triglycerides help people who lose weight without trying. |
Obesity | Mcts may help with weight loss by giving easy energy. |
Seizures | Some doctors use mcts to help control seizures. |
Athletic Performance | Athletes use mcts for energy during training. |
Alzheimer Disease | Medium chain triglycerides are studied for brain health. |
IV Nutrition for Critically Ill | Mcts give calories to patients who cannot eat normally. |
Tip: If you want to try medium chain triglycerides, start with a small amount. See how your body feels before using more.
Benefits of MCTs
Energy and Metabolism
Medium chain triglycerides give you fast energy. Your body takes them in and uses them quicker than other fats. These fats go right to your liver. Your liver turns them into fuel for your body. This helps you feel more awake soon after eating mcts.
Evidence Description | Findings |
|---|---|
MCTs vs LCTs Metabolism | MCTs are absorbed and oxidized faster in the liver than LCTs. |
Enzymatic Activity | Higher enzymatic activity related to fatty acid oxidation after MCT ingestion. |
Animal Study Results | Rats showed increased expression of long-chain acyl-CoA dehydrogenase after MCT ingestion compared to LCTs. |
Oxidation Rate | MCFAs are oxidized five-fold faster than LCFAs in hepatocytes. |
New research says mcts can make your metabolism faster. They turn on brown fat, which burns more calories. This happens because of the AMPK pathway. You might feel more energy and see less fat if you eat mcts.
Weight Management
Lots of people use medium chain triglycerides to help with weight. Eating foods with mcts may make it easier to control your weight. Studies show mcts can lower your weight, waist size, and body fat.
Outcome | MCT Effect (Mean Difference) | 95% CI | P-value |
|---|---|---|---|
Body Weight | -0.80 to -0.23 kg | <0.001 | |
Waist Circumference | -1.46 cm | -2.04 to -0.87 cm | <0.001 |
Hip Circumference | -0.79 cm | -1.27 to -0.30 cm | 0.002 |
Total Body Fat | -0.39 | -0.57 to -0.22 | <0.001 |
Total Subcutaneous Fat | -0.46 | -0.64 to -0.27 | <0.001 |
Visceral Fat | -0.55 | -0.75 to -0.34 | <0.001 |
Mcts can help you feel full for longer. They slow down how fast your stomach empties. Mcts help your body make ketones, which can lower hunger. Some studies say people eat less after using mcts than other fats.
Mechanism | Description |
|---|---|
Gastric Emptying | MCT may delay gastric emptying due to higher osmolarity, which is inversely related to gastric emptying and correlated with hunger. |
Ketone Production | MCT lead to the production of β-hydroxybutyrate, which has anorexigenic properties through glucose-sparing mechanisms and central brain action. |
Rapid Absorption | MCT are rapidly absorbed due to their smaller molecular weight, leading to immediate satiety effects. |
Energy Intake | MCT consumption may reduce subsequent energy intake and increase satiety compared to LCT, depending on the physical form of MCT. |
A small study found people with type 2 diabetes lost more weight with mcts. They also had better insulin sensitivity than people who used other fats.
Cognitive Support
Medium chain triglycerides can help your brain work better. Your brain uses ketones from mcts when sugar is low. Studies show mcts can protect brain cells and help memory.
Clinical trials indicate a neuroprotective effect of mcts, providing an alternative fuel source for neurons.
A study showed increased blood ketone levels and cerebral metabolic rate after mct treatment.
Improvements in cognitive functions were observed in patients with mild cognitive impairment and Alzheimer’s disease across various cognitive domains.
Measure | Pre-Supplementation (MCT) | Post-Supplementation (MCT) | Pre-Supplementation (LCT) | Post-Supplementation (LCT) |
|---|---|---|---|---|
MMSE | 17.5 (95% CI 14.9 – 20.2) | 21.0 (95% CI 18.3 – 23.7) | 17.0 (95% CI 14.4 – 19.6) | 16.3 (95% CI 13.6 – 18.9) |
NM Scale | 6.2 (95% CI 5.2 – 7.1) | 7.1 (95% CI 6.1 – 8.1) | 6.6 (95% CI 5.7 – 7.6) | 5.7 (95% CI 4.7 – 6.7) |
Mcts in breast milk help babies’ brains grow. Studies show mcts and DHA together can help memory and slow aging in the brain. You might notice better focus and thinking with mcts.
Cardiovascular Health
Medium chain triglycerides may be good for your heart. Studies say mcts do not raise cholesterol much. You can use mcts without big changes in your blood fats.
Measure | Effect on MCT Oil | 95% CI | I² |
|---|---|---|---|
Total Cholesterol | 0.04 mmol/L | −0.11 to 0.20 | 33.6% |
LDL Cholesterol | 0.02 mmol/L | −0.13 to 0.17 | 28.7% |
HDL Cholesterol | −0.01 mmol/L | −0.10 to 0.09 | 74.1% |
Triglycerides | 0.14 mmol/L | 0.01–0.27 | 42.8% |
Some research says mcts can help fish oil work better. You might see small changes in cholesterol, but most studies say mcts are safe for your heart.
Gut and Digestion
Medium chain triglycerides can help your stomach and gut. You may have better digestion and less upset when you use mcts. Studies show mcts can fight germs. They help your gut barrier and lower swelling.
Study | Findings |
|---|---|
Gut Microbiota and Metabolic Health | MCTs exhibit antimicrobial properties and improve intestinal permeability, reducing pathogen transmission in neonates. |
Kono et al. | MCTs prevent LPS-mediated endotoxemia, improve intestinal permeability, and reduce liver injury and inflammation in rats. |
Mcts can change the bacteria in your gut. When you use mcts with DHA, you may have less swelling in your gut. The balance of bacteria in your intestines can get better, which helps your health.
Other Benefits
Medium chain triglycerides have more health benefits that scientists are still learning about. You may find mcts helpful for special health needs.
They may help people with Alzheimer’s disease.
Some studies look at mcts for autism.
Researchers study mct oil and ketogenic diets for cancer and insulin resistance in type 2 diabetes.
Mcts may help people with epilepsy by giving the brain more energy. Some studies show better thinking in people with memory problems. You may see benefits for your brain and body, but more research is needed.
Note: Many health benefits of medium chain triglycerides are still under study. You should talk to your doctor before using mcts for medical reasons.
Risks of Medium-Chain Triglycerides
It is important to think about risks when you look at the health benefits of medium chain triglycerides. Not everyone feels good after using medium-chain triglycerides. Some people get side effects, especially if they use too much or have health problems. Here are the main risks you should know before you add mcts to your diet.
Digestive Issues
You might have stomach problems when you start using medium-chain triglycerides. Many people say they feel sick to their stomach, especially if they take a lot. You could feel bloated, get cramps, or need to go to the bathroom more. These problems happen more with mcts than with other fats.
Evidence Description | Findings |
|---|---|
Stomach pain with MCT supplements | Happens more often and is worse than with other diets |
Stomach problems during long exercise | Includes cramps that make it hard to perform well |
Common symptoms when starting keto | Stomach pain is often reported with MCT supplements |
Some people feel these problems during exercise or when they start a keto diet. You may want to begin with a small amount and see how you feel. If you notice pain or diarrhea, use less or stop using medium chain triglycerides.
Tip: Drink lots of water and eat mcts with food to help your stomach feel better.
Liver Health
Your liver helps break down medium-chain triglycerides. If you use a lot, especially with lots of sugar or fructose, you could hurt your liver. Studies show that using mcts with high fructose can make more fat build up in your liver. This can damage your liver over time.
Findings | Description |
|---|---|
MCTs with high fructose cause more fat in the liver. | |
Liver damage | MCTs do not stop liver damage from fructose; they may make it worse. |
Making fat in the liver | Studies show more fat is made in the liver with MCTs and fructose. |
If you already have liver problems, you should not use medium chain triglycerides. Always talk to your doctor before using mcts if you have any liver issues.
Medication Interactions
Medium-chain triglycerides can mix with some medicines. You need to tell your doctor, nurse, or pharmacist if you use mcts. Some drugs may not work as well or could cause side effects when used with medium chain triglycerides.
Other medicines, including prescription and over-the-counter drugs, may mix with medium-chain triglycerides. It is important to tell your healthcare team about all the medicines you use and any changes.
Always tell doctors, nurses, pharmacists, and dentists that you are taking medium-chain triglycerides.
You should keep a list of all your medicines and share it with your healthcare team. This helps you stay safe and avoid problems.
Who Should Avoid MCTs
Medium chain triglycerides are not safe for everyone. Some people have a higher chance of side effects or health problems. You should not use mcts if you are in any of these groups:
People with pancreas problems
People who often have stomach issues
People with certain metabolic problems
People allergic to coconut or palm oil
Pregnant or breastfeeding women
If you have any of these problems, do not use medium-chain triglycerides unless your doctor says it is okay. Kids and older adults should also be careful.
Long-Term Concerns
Using medium chain triglycerides for a long time can cause other health problems. Some people see their cholesterol go up, especially the “bad” LDL cholesterol. You might also feel your heart beat fast or notice changes in your blood calcium. Using too much can lead to diarrhea and more trips to the bathroom.
Health Risk | Description |
|---|---|
Higher bad cholesterol | Using a lot of MCT oil can raise bad cholesterol in some people. |
Heart beating fast | Many people say they feel their heart beat fast, which may be linked to saturated fats. |
Stomach problems | Using too much MCT oil can cause diarrhea and more bathroom trips, which is common. |
More calcium in blood | In some people, MCT oil may raise calcium in the blood, which can make the heart beat fast. |
Coconut oil, which has MCTs, raises total and LDL cholesterol more than some plant oils. |
You should check your cholesterol and heart health if you use medium-chain triglycerides often. Always use the smallest amount that works for you. If you notice new problems, stop using mcts and talk to your doctor.
Note: The risks of medium chain triglycerides depend on your health, how much you use, and how long you use them. Always listen to your body and ask your doctor for help if you feel sick.
How to Use MCTs Safely
Dosage Tips
You should use medium chain triglycerides in a safe way. Begin with a small amount to see how you feel. Most experts say to start with one teaspoon each day. You can add a little more every few days. Many people use one to five tablespoons daily. Some adults use up to four to seven tablespoons, but do not use more unless your doctor says it is okay. Another way to find your dose is by using 0.5 grams for each kilogram you weigh. Always measure your servings and spread them out during the day.
Dosage Recommendation | Amount |
|---|---|
Starting dose | 1 teaspoon (5 mL) |
Common daily range | 1–5 tablespoons (15–74 mL) |
Maximum daily dose | 4–7 tablespoons (60–100 mL) |
By body weight | 0.5 g per kg |
Tip: Use a measuring spoon so you know how much you take.
Minimizing Side Effects
You can help your stomach by following some easy steps. Start with a low dose and add more slowly. Take medium chain triglycerides with food, like in a smoothie or cooked meal. This makes it easier for your stomach to handle. Drink lots of water every day. If you sweat a lot or exercise, try an electrolyte drink to get back lost minerals. Do not take all your servings at once. Spread them out during the day. These tips help you get the good parts of medium chain triglycerides with fewer problems.
Begin with a small dose and add more slowly.
Always take mcts with food.
Drink enough water and try electrolyte drinks.
Split your servings into smaller amounts.
When to Seek Medical Advice
You should talk to your doctor before using medium chain triglycerides if you have health problems. People with liver or metabolic issues need to be extra careful. If you take a lot, you might get diarrhea, especially if your stomach is empty. Kids, older people, and those with special health needs should always ask a doctor first. If you feel sick or notice new problems, stop using mcts and get help from a doctor. Your doctor can help you know if medium chain triglycerides are safe for you.
Note: Always tell your healthcare team about all your supplements to stay safe.
You have learned that medium chain triglycerides offer quick energy, support weight management, and may help your brain. You also saw that medium-chain triglycerides can cause stomach problems and may not be safe for everyone. Mcts might be a good choice for you if you use them carefully. Always talk to your doctor before you start.
Remember to put your health first and make choices that fit your goals.
FAQ
What are the best ways to add MCTs to your diet?
You can mix MCT oil into coffee, smoothies, or salad dressings. You may also find MCT powder for shakes. Always start with a small amount to see how your body reacts.
Can you use MCTs if you follow a vegan or vegetarian diet?
Yes, you can use MCT oil if you eat vegan or vegetarian foods. Most MCT oils come from coconut or palm kernel oil. Always check the label to make sure there are no animal products.
How quickly do you feel the effects of MCTs?
You may notice more energy within 15 to 30 minutes after taking MCT oil. Your body absorbs these fats fast. Some people feel more alert or focused soon after use.
Are medium chain triglycerides safe for children?
Children can use medium chain triglycerides in some cases, but you should always ask a doctor first. Kids may need different amounts. Safety depends on age, health, and reason for use.
