MCT Oil 1. 01 - A Review of Medium- Chain Triglycerides. Interest in medium- chain triglycerides (MCT) has grown rapidly over the last few years. This is partly due to the widely- publicized benefits of coconut oil, a rich source of them. Many advocates boast that medium- chain triglycerides (MCTs) can aid in weight loss. In addition, MCT oil has become a popular supplement among athletes and bodybuilders. Here is everything you need to know about MCTs, including what they are and what health benefits they may have. What is MCT? MCT stands for medium- chain triglycerides, which are fats found in foods like coconut oil. They are metabolized differently than the long- chain triglycerides (LCT) found in most other foods. MCT oil is a supplement that contains a lot of these fats, and is claimed to have many health benefits. Triglyceride is simply the technical term for fat. Triglycerides have two main purposes — they are transported into cells and burned for energy, or stored as body fat. Triglycerides are named after their chemical structure, more specifically the length of their fatty acid chains. All triglycerides are made up of a glycerol molecule and 3 fatty acids. Short- chain fatty acids have fewer than 6 carbon atoms. In contrast, the medium- chain fatty acids in MCTs have 6–1. These are the main medium- chain fatty acids: C6: Caproic acid or hexanoic acid. C8: Caprylic acid or octanoic acid. C1. 0: Capric acid or decanoic acid. C1. 2: Lauric acid or dodecanoic acid. Some experts argue that C6, C8 and C1. MCT more accurately than C1. Bottom Line: Medium- chain triglycerides (MCT) are types of fatty acids containing 6–1. Fatty acid description. On the basis of solubility data, it can be concluded that the normal saturated fatty acids are generally more soluble in chloroform and. They include caproic acid (C6), caprylic acid (C8), capric acid (C1. C1. 2). Medium- Chain Triglycerides are Metabolized Differently. Because of the shorter chain length of the fatty acids, MCTs are rapidly broken down and absorbed into the body. Unlike longer- chain fatty acids, MCTs go straight to the liver. There they can be used as an instant energy source or turned into ketones, which are substances produced when the liver breaks down large amounts of fat. Unlike regular fatty acids, ketones can cross from the blood to the brain. This provides an alternative energy source for the brain, which ordinarily uses glucose for fuel. Because the calories contained in MCTs are more efficiently turned into energy and used by the body, they are less likely to be stored as fat. Bottom Line: Due to their shorter chain length, medium- chain triglycerides are more rapidly broken down and absorbed into the body. This makes them a fast energy source and less likely to be stored as fat. Sources of Medium- Chain Triglycerides. There are two main ways to increase the amount of MCT in your diet — through whole food sources or supplements such as MCT oil. Whole Food Sources. These foods are the richest in medium- chain triglycerides, shown as the percentage of fatty acids that are MCTs (2): Coconut oil: Greater than 6. Palm kernel oil: Greater than 5. Dairy products: 1. Although the sources above are rich in MCTs, their compositions vary. For example, coconut oil contains all four types of MCTs, plus a small amount of LCTs. In fact, coconut oil is about 5. C1. 2), making it one of the best natural sources of this fatty acid. Compared to coconut oil, dairy sources tend to have a higher proportion of capra fatty acids (C6, C8 and C1. C1. 2). In milk, capra fatty acids make up 4–1. C1. 2) makes up 2–5% (3). Bottom Line: Whole food sources of MCTs include coconut oil, palm kernel oil and dairy products. However, their MCT composition varies. MCT Oil. MCT oil is a highly concentrated source of medium- chain triglycerides. It is man- made, through a process called fractionation. This involves extracting and isolating the MCTs from coconut or palm kernel oil. Class A Orphans in the IUPHAR/BPS Guide to PHARMACOLOGY. Decanoic acid (capric acid) is a saturated fatty acid. Its formula is CH 3 (CH 2) 8 COOH. Salts and esters of decanoic acid are called decanoates or "caprates".
MCT oils generally contain either 1. C8), 1. 00% capric acid (C1. Caproic acid (C6) is not normally included due to its unpleasant taste and smell. Lauric acid (C1. 2) is often missing or present in only small amounts (4). Given that lauric acid is the main component in coconut oil, be careful of manufacturers who market MCT oils as “liquid coconut oil,” which is misleading. Many people debate whether lauric acid reduces or enhances the quality of MCT oils. Many advocates market MCT oil as better than coconut oil because caprylic acid (C8) and capric acid (C1. C1. 2). Since C1. C1. 2) is quite similar in structure, some experts argue that it might act more like a long- chain fat, making it less valuable. Although evidence supports that lauric acid is more rapidly absorbed in the body than LCTs, one study suggests that lengthening the carbon chain by 2 carbons can slow down the rate of diffusion by 1. Therefore, compared to other medium- chain triglycerides, lauric acid may be a slightly less efficient way to obtain energy. However, it also has unique health benefits. For example, lauric acid has even more anti- microbial properties than caprylic acid (C8) or capric acid (C1. It usually contains C8, C1. Which Should You Choose? The source best for you depends on your goals and the amount of medium- chain triglycerides you want. In studies, doses range from 5–7. MCT daily. If your aim is to achieve overall good health, using coconut oil or palm kernel oil in cooking is probably sufficient. However, for higher doses you might want to consider MCT oil. One of the good things about MCT oil is that it has virtually no taste or smell. It can be consumed straight from the jar or alternatively mixed into food or drinks. Bottom Line: Coconut and palm kernel oils are rich sources of medium- chain triglycerides, but MCT oil supplements contain much larger amounts. MCT Oil May Help With Weight Loss in Several Ways. There are several ways that MCTs may help with weight loss, including: Lower Energy Density: MCTs provide around 1. LCTs, or 8. 4 calories per gram for MCTs versus 9. LCTs (1. 0). Increase Fullness: One study found that compared to LCTs, MCTs resulted in greater increases in peptide YY and leptin, two hormones that help reduce appetite and increase feelings of fullness (1. Fat Storage: Given that MCTs are absorbed and used more rapidly than LCTs, they are less likely to be stored as body fat (1. Burn Calories: Studies in animals and humans show that MCTs (mainly C8 and C1. Greater Fat Loss: One study found that an MCT- rich diet caused greater fat burning and fat loss than a diet higher in LCTs. However, these effects may disappear after 2–3 weeks once the body has adapted (1. Low- carb Diets: Very low- carb or ketogenic diets are a effective ways to lose weight. Given that MCTs produce ketones, adding them to your diet can increase the number of carbs you can eat while staying in ketosis. Bottom Line: MCTs may aid in weight loss through reduced calorie intake, increased fullness, less fat storage, improved calorie burning and increased ketones on low- carb diets. Do MCTs Actually Cause Weight Loss? While many studies have found positive effects of MCTs on weight loss, other studies have found no effects (1. Only one study found increases in fullness, while 6 studies found reductions in weight and 4 found increased calorie burning (2. In another review of 1. In terms of food intake, 4 detected a decrease, 1 detected an increase and 7 found no differences (2. In addition, the amount of weight loss caused by MCTs is actually very modest. A review of 1. 3 studies found that on average the amount of weight lost on a diet high in MCTs was only 1. LCTs (1. 9). Bottom Line: A diet high in medium- chain triglycerides may help with weight loss, although the effect is generally quite modest. Evidence for MCTs Enhancing 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. This may positively affect endurance and have 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 (2. Additionally, consuming food containing MCTs instead of LCTs for 2 weeks resulted in longer duration of high- intensity exercise among recreational athletes (2. Although the evidence seems positive, there are not enough studies available to confirm this benefit, and the overall link is weak (2. Bottom Line: The link between MCTs and improved exercise performance is weak and more studies are needed to confirm these claims. Other Potential Health Benefits of MCT oil. The use of medium- chain triglycerides and MCT oil has been associated with several other health benefits. However, the evidence is mixed. Diabetes. MCTs may also help lower blood sugar levels. In one study, diets rich in MCTs increased insulin sensitivity in adults with type 2 diabetes (3. Another study in 4. MCTs improved diabetes risk factors. It reduced body weight, waist circumference and insulin resistance (3. However, evidence for the use of medium- chain triglycerides in diabetes is limited. More research is needed to determine its full effects. Bottom Line: MCTs may help lower blood sugar levels by reducing insulin resistance. However, more research is needed to confirm this benefit. Brain Function. MCTs produce ketones, which act as an alternative energy source for the brain and can therefore improve brain function. Recently there has been more interest in the use of MCTs to treat or prevent brain disorders like Alzheimer’s disease and dementia (3. One major study found that MCTs improved learning, memory and brain processing in people with mild to moderate Alzheimer’s disease. However, this was only effective in people containing a particular gene, the APOE4 gene (3. Overall, the evidence is limited to short studies with small sample sizes, so more research is needed. Bottom Line: MCTs may improve brain function in people with Alzheimer’s disease who have a particular genetic make- up. More research is needed. Other Medical Conditions.
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