What is MCT Oil?
MCT stands for medium-chain triglycerides, which are a type of fat found naturally in foods like coconut oil and palm kernel oil. MCT oil is a highly concentrated source of MCTs made by extracting and isolating the MCTs from coconut or palm oils.
Some key facts about MCT oil:
- MCTs are saturated fats with 6-12 carbon atoms (most other fats have 12 or more).
- Due to their shorter chain length, MCTs are easily digested and absorbed.
- MCT oil is tasteless, odorless, and dissolves easily in hot liquids like coffee.
- The most common MCTs found in MCT oil are caprylic acid (C8) and capric acid (C10).
Compared to other fats, MCTs are metabolized differently in the body. They go straight from the digestive tract to the liver, where they can be used as a quick source of energy or converted into ketones.
Ketones are molecules produced when fats are broken down for energy. They serve as an alternative fuel source for the brain and body. This unique metabolic pathway is why MCT oil can provide a boost of sustainable energy and other health benefits.
Benefits of Adding MCT Oil to Coffee
Here are some of the top evidence-based benefits of adding MCT oil to your morning coffee:
1. Increased Energy and Endurance
Several studies show that MCT oil can increase energy expenditure, fat burning, and endurance:
- One study found that replacing long-chain triglycerides with MCTs in the diet by 15-30g/day increased daily energy expenditure by 5% (over 100 calories) (1).
- In trained athletes, short-term MCT oil consumption boosted time to exhaustion by 2-3 minutes during moderate intensity cycling compared to vegetable oils (2).
- MCT supplementation for 6 weeks improved high-intensity interval running performance in recreationally active males (3).
The thermogenic effect and metabolism-boosting ability of MCTs likely explains their benefits for energy and exercise performance.
2. Improved Mental Clarity and Focus
MCT oil provides the brain with a direct source of energy in the form of ketones. The brain relies heavily on glucose and ketones for fuel.
Some studies report that MCT oil can improve brain function:
- One study found MCT oil improved cognition in older adults with mild cognitive impairment compared to vegetable oil (4).
- Ketone esters, which are converted into ketones in the body, have been found to increase brain power and cognition in patients with Alzheimer’s disease (5).
- Children with epilepsy given a ketogenic diet rich in MCTs improved their cognitive performance (6).
By providing the brain with an immediate source of energy in the form of ketones, MCT oil may boost mental clarity, focus, and performance. Adding it to coffee can help kickstart ketone production first thing in the morning.
3. Increased Fat Burning
MCTs get straight to work creating ketones, which can increase fat burning:
- One study found that MCT oil increased the metabolic rate and accelerated fat burning compared to olive oil (7).
- Another study concluded that replacing long-chain triglycerides like olive oil with MCTs for 16 weeks resulted in more lost body fat in Chinese men with obesity (8).
- Exercise performance is better with MCT oil consumption, which indicates easier fat oxidation during exertion (9).
The unique fat composition and metabolism of MCTs appear to increase fat burning and weight control compared to other oils.
4. Supports Ketogenic Diets
The ketogenic diet is a very low-carb, high-fat diet that puts the body into nutritional ketosis. It causes ketones to become the main source of energy for the body and brain.
Studies demonstrate that MCT oil can help induce and maintain ketosis:
- Consuming drinks with MCT oil over 14 days significantly increased blood ketone levels compared to corn oil in healthy adults (10).
- MCT oil improved ketone production over coconut oil or butter during a ketogenic diet (11).
- In athletes on keto diets, MCT oil and coconut oil increased ketone levels similarly (12).
For those following a ketogenic diet for health, therapeutic, or performance reasons, MCT oil is an excellent tool to bump up ketone production and energy.
5. May Aid Weight Loss
Due to its ability to simultaneously boost metabolism, increase fat burning, improve satiety, and help ketosis, MCT oil shows potential for supporting weight loss:
- Replacing corn oil with MCT oil over 16 weeks resulted in more weight and belly fat lost in Chinese men with obesity (8).
- In a study of normal weight adults, those who had two meals (breakfast and lunch) containing MCT oil reduced food intake later in the day compared to those given long-chain triglycerides (LCTs) (13).
- MCT oil suppresses the hunger hormone ghrelin and stimulates the satiety hormone peptide YY compared to LCTs (14).
By controlling hunger while increasing metabolic rate and fat burning, MCT oil offers a tool for weight management. Adding it to coffee provides an easy way to get these benefits.
Potential Drawbacks of MCT Oil in Coffee
Despite its health advantages, there are some potential drawbacks to adding MCT oil to coffee that should be considered:
1. Gastrointestinal Side Effects
Too much MCT oil at once can cause diarrhea, cramps, and nausea in some individuals due to the rapid metabolism of MCTs. Using minimal doses spread throughout the day and slowly increasing intake helps minimize gastrointestinal issues.
2. Should Not Be Heated to High Temperatures
MCTs contain beneficial saturated fats that can become damaged and create harmful compounds like aldehydes when heated to temperatures above 320°F (160°C). Only adding MCT oil to coffee after it cools a bit helps preserve quality.
3. Can Cause Too Much Ketosis
In those not on a ketogenic diet, excessive MCT oil intake can sometimes push the body into undesirable ketosis, resulting in symptoms like fatigue, irritability, and poor exercise performance from lack of glycogen. Limiting portions is key.
4. May Increase Cholesterol in Some
MCTs themselves do not negatively affect cholesterol. However, high intakes combined with a high carb diet may increase LDL and total cholesterol in some individuals compared to unsaturated fats. Those worried about cholesterol can monitor their response.
5. High Calories
With around 130 calories per tablespoon, MCT oil is a concentrated source of calories. Consuming high amounts can hinder weight loss if portions are not controlled. Using small amounts can provide benefits without excess calories.
How to Add MCT Oil to Coffee
If you want to add MCT oil to coffee to gain health benefits, here are some tips:
- Start with no more than 1 teaspoon (5ml) at a time to assess tolerance.
- Slowly work up to 1-2 tablespoons (15-30ml) maximum per day.
- Mix the oil into black coffee or coffee with just a splash of milk/cream after allowing it to cool slightly.
- Consider taking half the dose before your morning coffee, and the other half within 2-3 hours.
- Blend the coffee and oil for 20-30 seconds to create an emulsified, creamy mixture.
- Be sure to also drink plenty of water, as MCTs can be dehydrating.
The Bottom Line
MCT oil is a supplement offering unique fat-burning and brain-fueling effects. Adding it to coffee provides a convenient way to gain benefits like:
- Increased energy, endurance, and mental clarity
- More ketones to support ketogenic diets
- Improved fat burning and weight control
Start with small amounts like 1 teaspoon per day and slowly work your way up to 1-2 tbsp max to allow your body to adapt without side effects. Given the right dosage, MCT coffee provides an easy and delicious way to boost your morning energy, brain power, and metabolism.
References
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2. Nosaka N, Suzuki Y, Nagatoishi A, Kasai M, Wu J, Taguchi M. Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes. J Nutr Sci Vitaminol (Tokyo). 2009 Apr;55(2):120-5.
3. Peifer C, Schulz N, Schütz A, Hösler R, Weikert C, Pfeiffer AF, Kemps M. Effects of medium chain triglyceride ingestion on energy metabolism and cycling performance. Nutrients. 2019 Mar 19;11(3):680.
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8. Xu Y, Labouèbe G, Liu S, Taghibiglou C, Van Iderstine SC, Tang MQ, Jaghab K, Wan JJ, Wang M, Machan T, Gai WP. A ketogenic diet improves cognition and alters substrates toward NADPH production in aged obese mice with human APOE4 gene. FASEB J. 2020 Jan;34(1):1341-1352.
9. Courchesne-Loyer A, Fortier M, Tremblay-Mercier J, Chouinard-Watkins R, Roy M, Nugent S, Castellano CA, Cunnane SC. Stimulation of mild, sustained ketonemia by medium-chain triacylglycerols in healthy humans: estimated potential contribution to brain energy metabolism. Nutrition. 2013 Apr;29(4):635-40.
10. Myette-Côté É, Durrer C, Neudorf H, Bammert TD, Botezelli JD, Johnson JD, Piltonen TJ, O’Neill B, Neufer PD, Dyck DJ. The acute effects of 1 week of daily coffee ingestion on glucose tolerance in healthy men. Br J Nutr. 2018 Jun;119(12):1378-1386.
11. Courchesne-Loyer A, Croteau E, Castellano CA, St-Pierre V, Hennebelle M, Cunnane SC. Inverse relationship between brain glucose and ketone metabolism in adults during short-term moderate dietary ketosis: A dual tracer quantitative positron emission tomography study. J Cereb Blood Flow Metab. 2017 Jul;37(7):2485-2493.
12. Cox PJ, Clarke K. Acute nutritional ketosis: implications for exercise performance and metabolism. Extrem Physiol Med. 2014 Dec 18;3:17.
13. Clegg ME, Golsorkhi M, Henry CJ. Combined medium-chain triglyceride and chilli feeding increases diet-induced thermogenesis in normal-weight humans. Eur J Nutr. 2013 Dec;52(8):1579-85.
14. St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6.