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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

Can MCT oil help with weight loss?

A meta-analysis of 11 trials found about 0.69 kg more weight loss when MCTs replaced long-chain fats. Evidence quality was low to moderate. This tests substitution, not adding oil on top of the usual diet. 1

Weight lossToo little evidence

The average benefit was small and evidence quality limited. 1

What about cognition?

A 2023 meta-analysis in mild cognitive impairment or Alzheimer’s disease found improvement in overall cognition, but not separate memory, language, or attention measures. The signal concerns affected patients, not established cognitive enhancement in healthy people. 2

MCT-derived ketones are being investigated as an alternative brain fuel when glucose metabolism is impaired; that mechanism is a rationale, not proof of clinical benefit. 2

MemoryMixed

Overall cognition and specific memory outcomes differed. 2

Does it improve cholesterol?

Across seven trials, MCT oil did not change LDL cholesterol overall and slightly increased triglycerides. Against mainly unsaturated oils, it increased LDL. The comparison oil changes the interpretation. 3

Cholesterol balanceMixed

MCT oil is not consistently better for blood lipids. 3

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Energy2 effects

Energy CrashesEnergyModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Physical EnergyEnergyModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Gut Health1 effect

Gut healthModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Longevity1 effect

Oxidative stressLongevityModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Weight Management2 effects

MetabolismWeight ManagementSmallBNo linked study

No study is linked to this rating.

Rated by SuppCo · high confidenceEvidence record

Weight lossWeight ManagementSmallBNo linked study

No study is linked to this rating.

Rated by SuppCo · high confidenceEvidence record

Cognition2 effects

Brain FogCognitionSmallBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Mental EnergyCognitionSmallBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Cardiovascular1 effect

Cholesterol balanceCardiovascularSmallCNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Other effects1 effect

InflammationModerateBNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Sources