The Ability Of Mcts To Enhance Exercise Performance Is Weak
MCTs are thought to increase energy levels during high-intensity exercise and serve as an alternative energy source, sparing glycogen stores.
Several older human and animal studies suggest that this may boost endurance and offer benefits for athletes on low-carb diets.
One animal study found that mice fed a diet rich in medium-chain triglycerides did much better in swimming tests than mice fed a diet rich in LCTs .
Additionally, consuming food containing MCTs instead of LCTs for 2 weeks allowed recreational athletes to endure longer bouts of high-intensity exercise .
Although the evidence seems positive, more recent, high-quality studies are needed to confirm this benefit, and the overall link is weak .
SUMMARY
The link between MCTs and improved exercise performance is weak. More studies are needed to confirm these claims.
The use of medium-chain triglycerides and MCT oil has been associated with several other health benefits.
How Much Mct Is Found In Foods
As mentioned earlier, MCTs do occur naturally in foodsoften in combination with other fats, Dr. Apovian says. Heres a closer look at the percentages of MCTs found in each serving of common foods:
- Coconut oil: 55% MCT
- Palm kernel oil: 54% MCT
- Full-fat yogurt: 0.3% MCT
- Whole milk: 0.3% MCT
- Cheddar cheese: 8% MCT
What Are Some Other Side Effects Of Mct Oil
All drugs may cause side effects. However, many people have no side effects or only have minor side effects. Call your doctor or get medical help if any of these side effects or any other side effects bother you or do not go away:
- Upset stomach or throwing up.
These are not all of the side effects that may occur. If you have questions about side effects, call your doctor. Call your doctor for medical advice about side effects.
You may report side effects to the FDA at 1-800-332-1088. You may also report side effects at https://www.fda.gov/medwatch.
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What Are Some Things I Need To Know Or Do While I Take Mct Oil
- Tell all of your health care providers that you take MCT Oil . This includes your doctors, nurses, pharmacists, and dentists.
- Tell your doctor if you are pregnant or plan on getting pregnant. You will need to talk about the benefits and risks of using MCT Oil while you are pregnant.
- Tell your doctor if you are breast-feeding. You will need to talk about any risks to your baby.
Mct Oils In Beauty Products
MCT oil is a relatively new player in the beauty and personal care sectors but is poised to become a valuable addition. Following the popularity of coconut oil in skin care, moisturizers and other beauty products, MCT can offer many of the same benefits. MCT oil is great for adding moisture to the skin or lips and can be incorporated in lotions, moisturizers or creams. MCT oil is lightweight and does not leave skin feeling oily or greasy when used as a moisturizer.
Beauty products with MCT oil are perfect for those with sensitive skin because MCT is colorless, odorless and not harsh on the skin. MCT is also effective in massage oils as it does not clog pores. The beauty and personal care industries provide a lot of opportunities to use the health benefits of MCTs and MCT oil, and MCT use is likely to continue to expand in these industries.
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How Do I Store And/or Throw Out Mct Oil
- Some brands of MCT Oil need to be stored in a refrigerator. Some brands of MCT Oil need to be stored at room temperature. If you have questions about how to store MCT Oil , talk with your pharmacist.
- After opening, be sure you know how long the product is good for and how to store it. Ask the doctor or pharmacist if you are not sure.
- Keep all drugs in a safe place. Keep all drugs out of the reach of children and pets.
- Throw away unused or expired drugs. Do not flush down a toilet or pour down a drain unless you are told to do so. Check with your pharmacist if you have questions about the best way to throw out drugs. There may be drug take-back programs in your area.
Do Mct Oils Have Health Benefits
MCT oils were first used in the clinical setting for people with gastrointestinal conditions that prevented them from properly digesting and absorbing long-chain fatty acidsincluding people with celiac disease, inflammatory bowel disease, irritable bowel disease and cystic fibrosis.
Because of their ability to serve as an efficient source of energy, they have become popular with athletes and people trying to lose weight. A 2015 systematic review and meta-analysis of 13 randomized controlled trials in healthy adults showed that when compared with LCTs, MCTs reduced body weight, waist and hip circumference, total body fat, total subcutaneous fat and visceral fat. However, although the differences were statistically significant, they were relatively small: For example, people consuming MCTs lost an average of one more pound . Participants were not followed after the studies concluded, so its unknown whether or not they were able to maintain any weight loss that was observed. While there have been a few studies on the effects of MCT oil on athletic performance, more research is needed to draw any strong conclusions.
The health effects of MCT oil on cardiovascular disease, diabetes and neurological conditions like Alzheimers disease have been studied, but there is no conclusive evidence of a benefit for any of these conditions.
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Mct Oil Spares Muscle Mass During Periods Of Fat Loss
When you are on a low carb diet and add MCT oil, this will have a positive effect on the amount of muscle mass. People that use MCT oil during a period of fat loss have more muscle mass in comparison to people that do not use MCT oil in their diets .
For that reason, MCT oil is very interesting for athletes. This is particularly the case for endurance athletes because MCT oil is very easy to consume during competitions or training sessions.
Mct Contains Fatty Acids That Fight Yeast And Bacterial Growth
MCTs have been shown to have antimicrobial and antifungal effects (
32 ).
An in-vitro study also showed that coconut oil reduced the growth of a disease-causing bacteria called Clostridium difficile .
Coconut oils ability to reduce yeast and bacterial growth may be due to the caprylic, capric, and lauric acid in MCTs .
MCTs themselves have also been shown to suppress the growth of a widespread infectious fungus in hospitals by up to 50% .
However, note that most of the research on MCTs and immune support has been conducted via in-vitro or animal studies. High-quality human studies are needed before stronger conclusions can be made.
Summary
MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects, though more research is needed.
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Health Benefits Of Mct Oil
To date, there hasnt been a ton of good-quality scientific research to prove or disprove the health claims surrounding MCT oil. While some small studies suggest that MCT supplements may be associated with certain health benefits, larger investigations are needed to fully understand the effects on human healthespecially over longer periods of time, Dr. Apovian says. Heres how the evidence stacks up so far:
Claim 1: MCT oil speeds weight loss
A few small, short-term studies have found that substituting MCTs for other oils or butter may help decrease body fat and lead to greater weight loss, possibly by upping the bodys rate of energy expenditure. MCT oil is popular with people on super-low-carb keto diets. Research on people following an intermittent-fasting regimen suggests that because MCTs are metabolized quickly, they can help you get into or remain in a fat-burning stage called ketosis. Still, the jurys out on whether MCT oil can help with long-term weight management, or in conjunction with other patterns of eating.
In one small study, 31 people following a calorie-restricted diet were told to consume roughly 5 teaspoons of MCT oil or 5 teaspoons of olive oil each day. After 16 weeks, those in the MCT group lost about 3.5 pounds more on average, and saw greater reductions in body fat, as well. MCT beneficial for body composition, Dr. Apovian says. But again, more long-term studies are needed.
Claim 2: MCT oil improves cholesterol
Claim 6: MCT oil boosts energy
Medium Chain Triglycerides Side Effects
Get emergency medical help if you have any of these signs of an allergic reaction:hives difficult breathing swelling of your face, lips, tongue, or throat.
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
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Should I Be Taking Mct Oil
MCT oil has proven benefits for people with gastrointestinal conditions that impair fat absorption. Beyond this, however, evidence of any health benefit of MCT oil is extremely modest or extremely weak or nonexistent . Therefore, use of MCT oil by most healthy adults is unlikely to have significant health benefits.
If you are still interested in trying MCT oil, its important to be mindful of how much you are taking. There are no clear guidelines on recommended daily doses, though consuming more than 47 tablespoons per day may result in gastrointestinal distress. Gradually increasing the amount of MCT oil per day and spreading consumption throughout the day may help reduce these effects. MCT oil can be mixed into beverages like smoothies, coffee and tea or stirred into foods like hot cereals and soups. If you plan to start taking MCT oil, its important to speak with a healthcare provider about any benefits or negative effects it may provide.
Mct Oil Benefits And Side Effects According To Science
You may have heard of MCT oil, a relatively new supplement that takes the form of a colorless oil. MCT oil isnt just a passing health trend, but a proven benefit to brain and gut health. MCT stands for medium-chain triglycerides, which are one of the easiest types of fat to digest and break down for fuel. Besides fueling the body and brain, there are several other benefits of MCTs to know about, as well as potential side effects.
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How To Use Mct Oil Or Powder
MCT oils have the same consistency as other oils and can be mixed into dressings, soups or broths or just drizzled over vegetables, says DiMarino. MCT powders work better with protein shakes or smoothies.
But if you embrace this dietary trend, go in with realistic expectations.
No one nutrient should be considered a silver bullet, cautions DiMarino. When I see a supplement promising several health benefits, I get skeptical. MCT oil could be helpful if its added in small doses to a well-balanced and varied diet, but dont think it will solve everything.
Energy Boost And Increased Endurance
Supporters of MCT oil claim that it can help boost a persons energy and improve their endurance when they are working out.
A 2009 study found that consuming food rich in MCTs, rather than longer-chain fats, improved the time that recreational athletes could endure high-intensity exercise.
This evidence is encouraging but too limited to conclude for certain that MCTs or MCT oil can improve exercise endurance, as one notes.
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Mct Oil Benefits Plus How To Use In Recipes
MCT, a healthy type of saturated fatty acid, has been linked to several important health benefits. What is MCT oil good for exactly? As explained more below, MCT oil benefits include improving cognitive function and supporting weight loss/healthy weight management.
Coconut oil is one great source of MCTs roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs. But recently, more concentrated MCT oil has also been growing in popularity.
MCTs are believed to be largely missing from the diets of people eating standard Western diets, most likely because the public has been led to believe that all forms of saturated fats are potentially harmful. However, recent research has shown a lot of evidence about the real truth regarding saturated fats.
For example, MCTs seem to be supportive of brain and gut health, especially since they have the capability to combat harmful bacteria, viruses, fungi and parasites.
It May Boost Heart Health
Though MCT oil mainly consists of saturated fats, its considered heart-healthy, says Newgent. She cites 2018 animal research published in Nutrients, which suggests MCTs may offer protective effects on cardiovascular health by improving serum lipid profilesNagao K, Yanagita T. Medium-chain fatty acids: Functional lipids for the prevention and treatment of the metabolic syndrome. Pharmacological Research. 2010 61:208-212. . More research is needed, though, on MCTs potential benefits on heart health.
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The Dietary Difference Between Mcts And Lcts
MCTs and LCTs are digested a bit differently, notes DiMarino. As MCTs are smaller, theyre transported directly to your liver through your circulatory system. While in your liver, theyre converted into usable energy.
The digestion of LCTs requires an additional step through your lymphatic system, as theyre so big. If these triglycerides arent used quickly as energy, DiMarino says theyll be stored as fat.
Mct Oil Could Potentially Aid Weight Loss
Although research has turned up mixed results, there are several ways in which MCTs may aid weight loss, including:
- Lower energy density. MCTs provide around 10% fewer calories than LCTs, or 8.4 calories per gram for MCTs versus 9.2 calories per gram for LCTs (
However, keep in mind that many of these studies have small sample sizes and dont take other factors into account, including physical activity and total calorie consumption.
Furthermore, while some studies have found that MCTs could aid weight loss, other studies have found no effects .
According to an older review of 21 studies, 7 evaluated fullness, 8 measured weight loss, and 6 assessed calorie burning.
Only 1 study found increases in fullness, 6 observed reductions in weight, and 4 noted increased calorie burning .
In another review of 12 animal studies, 7 reported a decrease in weight gain and 5 found no differences. In terms of food intake, 4 detected a decrease, 1 detected an increase, and 7 found no differences .
In addition, the amount of weight loss caused by MCTs was very modest.
A review of 13 human studies found that, on average, the amount of weight lost on a diet high in MCTs was only 1.1 pounds over 3 weeks or more, compared with a diet high in LCTs .
Another older 12-week study found that a diet rich in medium-chain triglycerides resulted in 2 pounds of additional weight loss, compared with a diet rich in LCTs .
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Specific Measures For Individual Fatty Acid Oxidation Disorders
Specific measures for individual FAO disorders include the following:
Medium-chain triglyceride oil. Medium-chain fatty acids as MCT oil could be useful in long-chain FAO disorders as they would circumvent the block in long-chain FAO and thereby facilitate ATP production from the remainder of the patent FAO pathway. The MCT oil could be started at a dose of 0.5 g/kg/day divided in three daily doses and could be increased up to 1 or 1.5 g/kg/day as tolerated. The major side-effect is diarrhea. The success of MCT oil supplementation in LCHAD deficiency has been variable . When a high percentage of energy from fat is provided by MCT oil, patients are at risk for EFA deficiency and should therefore be supplemented with EFA .
Riboflavin. Certain cases of multiple acyl-CoA dehydrogenase deficiency are responsive to riboflavin supplementation .
Ram Chandra Reddy Jala, C. Ganesh Kumar, in, 2018
Possible Health Benefits Of Mct Oil
So, what can MCT oil do for you? Well, here are a few of the reported benefits.
Weight loss
Feeling full is a good way to stop the snacking and extra eating that can lead to extra pounds and MCT oil may be able to help in that regard.
Researchers found that MCT oil may promote the release of hormones that signal your belly is at capacity, which can reduce appetite. The study connected the usage of MCT oil with lower overall food intake.
Another study suggested that MCT oil could promote a small amount of weight loss, though it noted more research is needed to gauge its potential.
A quick energy boost
As an easily digested form of fat, MCT oil can provide a quick burst of energy after being consumed.
DiMarino cautions against reading too much into this, though: Metabolism is a very complex process and is not that straightforward, he says.
Improved athletic performance
MCT oil is a proven performance enhancer or at least it is for mice.
Researchers found that mice on a diet heavy in MCT outperformed their counterparts eating regular mouse chow. The study involved mice running on a treadmill in average and high temperatures.
The mouse-based study noted that its findings were consistent with research that gave frail elderly adults MCT and other supplements. People in the three-month trial showed increased grip strength, walking speed and other fitness measurables.
Other MCT-related claims
But these theories still require a lot more research.
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What Do I Need To Tell My Doctor Before I Take Mct Oil
- If you have an allergy to coconuts, coconut oil, medium chain triglycerides, or any other part of MCT Oil .
- If you are allergic to MCT Oil any part of MCT Oil or any other drugs, foods, or substances. Tell your doctor about the allergy and what signs you had.
This medicine may interact with other drugs or health problems.
Tell your doctor and pharmacist about all of your drugs and health problems. You must check to make sure that it is safe for you to take MCT Oil with all of your drugs and health problems. Do not start, stop, or change the dose of any drug without checking with your doctor.