MCT oil is popping up everywhere: people stir it into their coffee (bulletproof coffee is the best-known example), mix it into a smoothie or use it in a dressing. But what exactly is MCT oil, and what is it used for? In this article, we’ll explain it all in simple terms: what it is, where it comes from, what people use it for, and what the science does and doesn’t say about it.
In short, MCT oil is a fat extracted from coconuts. You can buy it as a liquid oil, or in powder form, such as our MCT powder. Below, we answer the most frequently asked questions.
What is MCT oil?
MCT stands for medium-chain triglycerides. These are fats with a medium-length carbon chain, found naturally in, amongst other things, coconut oil, palm oil and, in small quantities, milk.
Triglycerides are the molecules that make up most of the fats in our food. In the case of MCTs, they are classified according to the length of their chain. There are four types:
| Type | Name | Chain length |
|---|---|---|
| C6 | caproic acid | 6 carbon atoms |
| C8 | caprylic acid | 8 carbon atoms |
| C10 | capric acid | 10 carbon atoms |
| C12 | lauric acid | 12 carbon atoms |
MCT oil mainly consists of C8 and C10 fatty acids. Some of the MCT oil on the market is derived from palm oil; uncertified palm oil production is linked to deforestation and habitat loss. Our MCT powder is therefore made from coconut oil, is palm oil-free and entirely plant-based, with a C8/C10 ratio.
What does MCT oil do in your body?
The honest answer: the main difference between MCTs and ordinary dietary fats lies in their composition, not in any proven effect. MCTs have a shorter carbon chain than the long-chain fats (LCTs) found in most foods.
It is precisely this shorter chain length that sets MCT oil apart: it is a concentrated source of medium-chain fatty acids (primarily C8 and C10), whilst most fats in our diet consist of longer chains. There are no EU-assessed health claims for MCTs, so we do not attribute any specific effects on the body to them. We explain below what the science does and does not say about them.
What is MCT oil used for?
In practice, people mainly use MCT oil or MCT powder in the kitchen: added to coffee (bulletproof coffee), in a smoothie or shake, or in a dressing. It is virtually flavourless and dissolves easily.
MCT powder is often a bit more convenient than the oil: it mixes more easily into a hot or cold drink and is more practical to carry around. Many people following a low-carb or ketogenic diet use it as an extra source of fat. Would you like to know how to balance your fat, protein and carbohydrate intake? Our article on counting macros is a good place to start. Always begin by using a small amount (around 1 teaspoon) and build up gradually.
What’s the difference between MCT oil and coconut oil?
Coconut oil contains a mix of fats, a large proportion of which is lauric acid (C12). Lauric acid behaves more like a long-chain fat in the body, which means that coconut oil provides only a limited amount of the C8 and C10 fats that MCT oil actually concentrates.
In short: coconut oil is great for cooking and baking, but it is not a concentrated source of C8 and C10. MCT oil is, in fact, an extract that specifically isolates these medium-chain fatty acids. If you want to use C8/C10 specifically, opt for MCT oil or MCT powder rather than pure coconut oil.
Does MCT oil have proven health benefits?
There are currently no EU-approved health claims for MCT oil. This means that we, and any other supplier, are not legally permitted to promise any specific health benefits.
The European system for health claims (Regulations 1924/2006 and 432/2012, available in the EU Claims Register) only permits claims that have been assessed and authorised by EFSA. There is nothing listed there regarding MCTs. You may come across claims online about energy, focus, appetite or weight, but these are not officially recognised, so we don’t repeat them here. Instead, we focus on explaining what MCT actually is.
Does MCT oil help with weight loss?
There is no approved claim stating that MCT oil helps with weight loss or fat burning. We therefore do not present it as a weight-loss product.
What is factually correct, however, is this: MCT oil is a fat and is therefore energy-dense (it provides calories). If you use it, it simply counts towards your daily intake. If you add it to your normal diet without making any other changes, you’ll be adding calories rather than cutting them out. If you’re watching your energy intake, factor MCT into your macros just like any other source of fat.
What are the downsides of MCT oil?
The main point to bear in mind is digestion: consuming too much at once can cause gastrointestinal symptoms, such as bloating, cramps or diarrhoea. You should therefore start with a small dose (around 1 teaspoon) and build up gradually, so that your body can get used to it.
Furthermore, MCT oil is high in calories, so bear the amount in mind if you’re watching your calorie intake. And pay attention to its origin: MCT from non-certified palm oil can have environmental drawbacks. If you want to avoid this, choose a coconut-based variety. MCT is not a substitute for a varied diet, but a supplement to be used mindfully and in moderation.
Frequently asked questions about MCT oil
Is MCT oil the same as coconut oil?
No. Coconut oil is one of the natural sources of MCTs, but consists largely of lauric acid (C12), which behaves more like a long-chain fat. MCT oil is an extract that mainly concentrates on C8 and C10.
Can you heat MCT oil or use it for frying?
MCT oil has a relatively low smoke point and is therefore less suitable for frying over a high heat. It’s best used cold or lukewarm: in your coffee, in a smoothie or in a dressing. MCT powder can be used in the same way.
What is Ekopura’s MCT powder made of?
Our MCT powder is made from coconut oil; it is palm oil-free and entirely plant-based, with no artificial additives. It contains a C8/C10 ratio and comes in powder form so that it dissolves easily.
How much MCT oil or powder should you use per day?
There is no official recommended dose. In practice, start with about 1 teaspoon at a time and gradually increase the amount, depending on how your digestive system reacts. Listen to your body and don’t overdo it.
Getting started with MCT powder
Would you like to try incorporating MCT into your routine? Our MCT powder is made from coconut, is palm oil-free and plant-based, has a C8/C10 ratio and contains no unnecessary additives. We don’t make any health claims, as there aren’t any officially recognised ones. It’s a clean-label product, so you always know exactly what’s in it. Want to know more about sports supplements? Read our guide to creatine monohydrate.
