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Fat

Medium-chain Triglycerides

Medium-chain triglycerides (MCTs) are fats built from fatty acids with 6 to 12 carbon atoms. They occur in coconut and palm kernel oil, and MCT oil is made from them.

Also listed as MCTs, MCT oil, medium-chain fatty acids

EnergyGut HealthLongevityWeight ManagementCognition

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Energy CrashesEnergyModerateBNo linked study
InflammationModerateBNo linked study
Physical EnergyEnergyModerateBNo linked study
Gut healthModerateBNo linked study
Oxidative stressLongevityModerateBNo linked study
MetabolismWeight ManagementSmallBNo linked study
All 10 rated effectsGrouped by health goal, with the publications behind each rating

What makes MCTs different?

Medium-chain triglycerides are fats that are absorbed and metabolized more readily than long-chain fats. This makes them useful calorie sources in selected malabsorption disorders. 1

Why people take it

Energy18%
Fitness14%
Essential Health13.1%
Weight Management12.6%
Cognition9.4%
Gut Health8.8%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is adding MCT oil a weight-loss strategy?

The weight trials tested replacement of other fats, not simply extra oil. 2

Can it cause diarrhea?

Yes. Diarrhea is among the most consistently reported adverse effects. 3

Is it a proven memory supplement?

The meta-analysis did not find improvement in the separate memory measures. 4

Sources