Medium-chain triglyceride (MCT) oil is spreading across the wellness world thanks to the readily available energy and other benefits it provides. But if you haven’t heard of this oil, you might be wondering what it offers. Knowing the potential gains can help you decide on whether and how to use MCT oil for your health and fitness goals.

What Is MCT Oil and How Is It Used?

Medium-chain triglycerides, also called medium-chain fatty acids, are one of three types of triglycerides. The other two are short-chain and long-chain triglycerides. These triglycerides are the most common lipid in saturated and unsaturated fats — they make up as much as 95% of the fats you eat. 

Dietary fats are essential for protecting your organs, supporting your cells, and storing energy. In too-high amounts, though, triglycerides can lead to hardened arteries, heart disease, and plaque buildup. However, these issues are more common with long-chain triglycerides and high cholesterol levels. 

Medium-chain triglycerides work a bit differently. While long-chain triglycerides have anywhere from 13 to 21 carbon molecules, their medium-chain counterparts have six to 12. Having fewer carbon molecules means MCTs don’t travel through the lymphatic system and peripheral blood vessels to the liver. Instead, MCTs go through the portal vein to your liver, where they can break down into ketones for near-instant fuel.

Since no foods solely contain MCTs, they must be refined to concentrate these fats. You can find medium-chain triglycerides in dairy fats and some plant oils, especially coconut oil, palm oil, and palm kernel oil. For instance, coconut oil has three main MCTs: lauric acid, caprylic acid, and capric acid. About 54% of the fat in coconut oil comes from MCTs. MCT oil, on the other hand, is 100% MCTs, divided between caprylic acid and caproic acid. These MCTs have more of an effect on ketogenic levels. 

Since MCT oil is refined in a lab — even though it comes from natural plant oils or dairy fats — it is considered a supplement. Many people use MCT oil to accelerate their progress toward their wellness goals, lose weight, or improve their focus. 

Popular MCT Oil Uses

As a health supplement, MCT oil can help fuel your day for success. Whether you’re curious about how to use MCT oil for weight loss or mental clarity, you can find plenty of delicious ways to get healthy.

Make Fat Bombs

These snacks are high in fat and low in carbohydrates, serving as bite-size treats for a keto diet. Fat bombs tend to be sweet, although they can also be savory. Depending on how you make them, they often resemble balls or muffins, but you can get creative and make them heart-shaped, tube-shaped, or even square-shaped.

Fat bombs are rich in healthy fats like peanut butter, almond or other nut butters, coconut oil, or avocado. To enjoy the MCT benefits, don’t forget to drizzle in some MCT oil! 

The sky is the limit for the fat bomb’s flavor profiles, since you can add whatever ingredients you love. For example, you can add matcha powder, lemon zest, or pumpkin puree if you love less sweet snacks. For a sweeter treat, reach for chocolate, caramel, or monk fruit sweetener. 

Add It to Nut Butters

Nut butters are rich in healthy fats, but they don’t have a lot of medium-chain triglycerides. So whether you’re enjoying almond butter, sunflower butter, or another type, you mostly get long-chain triglycerides.

To get your fix of MCTs, add MCT oil to your favorite nut butter. It’s best to drizzle the MCT oil only on the nut butter you’re using at the time rather than into the container. Oils and fats can go rancid, so keep things fresh using a separate bowl to mix the butter and oil.

Add It to Your Morning Coffee or Other Favorite Breakfast Drinks

Are you wondering how to use MCT oil in coffee? It’s as simple as pouring it into your coffee. However, MCT oil is oil, and coffee is mostly water. To overcome the problems this combination often presents, you can try two methods:

1. Pour the MCT oil into the cup first. Then, add a bit of coffee. Whip them together to incorporate air and help them meld. Finally, add more coffee until the cup is full. 
2. Use an immersion or upright blender. You can also add some coconut oil, butter, or ghee for additional MCT benefits. 

Using MCT in coffee or another morning beverage is an easy and satisfying way to enjoy healthy fats.

Add It to Your Smoothies and Protein Shakes

You can also enjoy MCT oil in your favorite smoothies and shakes. Since you’re blending the ingredients, it’s easy to pour a small amount in before hitting the start button.

Prefer to avoid pure oil? You can also find MCT oil in a powdered form, making it ideal for smoothies, protein shakes, and other blended beverages.

Use It as an Oil Substitute Up to 320°

Although MCT oil can work as a cooking oil substitute, it works only at lower temperatures. Why? MCT oil has a low smoke point of about 320 degrees Fahrenheit. Therefore, the low-to-moderate temperature settings on your oven and stove top would be best. 

Above this temperature, MCT oil starts to burn, reducing its health benefits and possibly releasing free radicals. When cooking with MCT oil, focus on sautéing and other low-temperature styles. 

Health Benefits of MCT Oil

MCT oil shows promise for numerous health benefits beyond livening up your meals:

• Weight loss: Besides being a source of energy, MCT oil could help people with weight loss. Studies show that medium-chain triglycerides can make people feel fuller faster, reducing food intake and helping decrease body fat to control weight.
• Digestive issues: Some studies show that MCT oil can help improve symptoms in people with pancreatic problems, short bowel syndrome, and chyle leaks, among others. 
• Memory and mental health: Although these studies are limited, some show the benefits of MCT oil on brain conditions like Alzheimer’s disease and other types of dementia. In these studies, the ketones produced can help fuel the brain by bypassing the need for glucose.

Include More Nutrients for a Healthy Weight and Healthy Diet

If you’re ready to pump up your fitness, enjoy a bowl or cup of Muscle Mac with healthy probiotics and MCT oil. With delicious cheddar cheese and 20 grams of protein, Muscle Mac Pro is fuel for your gut, muscles, and brain. Try it today!