Medium Chain Triglyceride Oil

Why MCT oil can be beneficial

There is proven value in weight control, migraine and cluster headache, Minimal Cognitive Impairment [MCI], and in achieving muscle gain in frailty management.

Although there are many internet claims of sleep improvement there are no human studies of value to prove this.

Why is this useful?

MCT oil shows several benefits as a supplement.

Although if added in to a regimen of restriction of refined carbohydrate and sugar it allows the body to move more rapidly into a state of ketosis [which is a specific tool for dampening down triggers for migraine and childhood epilepsy and can help diabetic control] it is not necessary to go to that extreme.

In mild cognitive impairment [MCI], an RCT demonstrates improvement in both mental processing and short-term memory [1] [1].

In frail older adults, grip strength, walking distance and leg extension strength improved with a 12-week regimen of walking and MCT oil supplementation [2][2].

Pre-meal MCT reduces energy intake [3][3] and improves blood sugar control, insulin resistance and HbA1c [8].

In migraine various ketogenic approaches reduce migraine frequency and severity [4] [4], MCT oil alone seems to have similar efficacy in the one available trial [5][5].

Recommendation

If you are trying to lose weight, are concerned about cognitive decline, are diabetic and have any concerns about your cognitive decline this is definitely for you. If you are simply determined to maintain muscle mass and power, keep weight and insulin resistance away then MCT oil supplementation is simple and seriously worth considering.

Note: taking MCT oil can sometimes cause bowel upset. Start with a 5ml teaspoon once a day, increase to 5 ml twice a day.  To reduce appetite take it half an hour before a meal.

If you have any bowel looseness combine with any fibre supplement such as milled flax that you are using and take the two together. If you tolerate this well then 15-20 ml MCT daily is the ultimate goal.

I take Ketosource pure MCT oil

What the science says

What are MCT’s?

Medium chain triglycerides are small fat molecules that circulate in the blood stream after digestion of food. Most of the fat you eat is made up of long-chain fatty acids, which contain 13-21 carbons. The medium-chain fatty acids in MCTs have 6-12 carbon atoms. There are four main MCT’s with 6,8,10 or 12 cqrbon atoms: C6: caproic acid [sometimes called hexanoic acid]; C8: caprylic acid [or octanoic acid]; C10: capric acid [or decanoic acid] and C12: lauric acid [or dodecanoic acid].

Lauric acid behaves differently, biochmeically from the others so preparations without it are more active in the ways we are looking at here. C6 is less effective for the indications we are discussing and may cause gastrointestinal upset.

Therefore an MCT preparation that is pure C8 or C10 or a combination of the two is best. The level of effect is greater than can be achieved with coconut or olive oil.

When eaten MCTs can be used as an instant energy source or turned into ketones. Ketones are substances produced when the liver breaks down large amounts of fat. In contrast with regular fatty acids, ketones can cross from the blood to the brain and be an alternative energy source for the brain, which ordinarily uses glucose for fuel [6] [6].

How does ketosis help in MCI?

Brain ‘energy rescue’ can reduce cognitive decline in neurodegenerative disorders such as Alzheimer’s [AD], Parkinson’s [PD] fronto-temporal dementia [FTD] and amyotrophic lateral sclerosis (ALS). Brain glucose hypometabolism is a characteristic feature that is even present before the onset of cognitive symptoms.[7 ][7] The brain is less able to utilise glucose and becomes energy depleted. As brain ketone uptake remains normal in both MCI and AD, ketones can be used as an alternative energy source, improving function. In the Fortier study [1] the beneficial effect of MCT in three cognitive domains -episodic memory, executive function, and language remained significant after adjustment for other factors known to influence cognitive function [age, sex, education, APOEε4 status].

MCTs and fat loss

It is well understood that ketogenic diets are more effective than a low-fat diet in terms of weight loss and metabolic improvement as shown in a recent meta-analysis [8][8]. That report showed that in diabetics it also improved glycaemic control [lower HbA1c] and reduced insulin resistance.

The Q is … can you obtain the benefit without going the ‘whole hog’ into the ketogenic diet, which can be a challenging endeavour.

The answer is yes. Giving MCT oil as part of breakfast reduced energy intake for up to 48 hours [9] [9]– this is true over several studies [10][10]. Importantly, coconut oil is not as effective as using a refined MCT oil - usually C8+ C10. [11][11]

MCT’s and muscle gain

Three clinical trials have examined the chronic effects of medium-chain triglycerides (MCTs) on muscle mass and function in frail older adults. A combined analysis of these showed that supplementation for 3 months with a low dose [6 g/day] of MCTs containing C8 and C10 increased muscle mass and function. MCTs may have a role treating sarcopenia [12][12].

MCT’s and migraine

A ketogenic diet has helped migraineurs to reduce both frequency and severity of attacks [4, 6]. There is only one study of MCT’s but this pilot also showed a reduction in mgiraine frequency by 39% and reduction in duration by around 50%. [5]

Are there concerns about the lipid profile?

If anything, the addition of MCT’s enhances the lipid profile [8].

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1.     [1] Fortier M,  Castellano C-A,  St-Pierre V, et al.  A ketogenic drink improves cognition in mild cognitive impairment: Results of a 6-month RCT. Alzheimer's Dement.  2021; 17: 543–552. https://doi.org/10.1002/alz.12206

2.       [2] Kojima K, Ishikawa H, Watanabe S, Nosaka N, Mutoh T. A Randomized, Double-Blind, Controlled Trial Assessing If Medium-Chain Triglycerides in Combination with Moderate-Intensity Exercise Increase Muscle Strength in Healthy Middle-Aged and Older Adults. Nutrients. 2023 Jul 24;15(14):3275. doi: 10.3390/nu15143275. PMID: 37513691; PMCID: PMC10383836.

3.       [3] Maher T, Clegg ME. A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intake. Crit Rev Food Sci Nutr. 2021;61(4):636-648. doi: 10.1080/10408398.2020.1742654. Epub 2020 Mar 26. PMID: 32212947.

4.      [4] Neri LCL,. Ketosis and migraine: a systematic review of the literature and meta-analysis. Front Nutr. 2023 Jun 12;10:1204700. doi: 10.3389/fnut.2023.1204700. PMID: 37377485; PMCID: PMC10292926.

5.       [5] Wolkodoff N,. The effects of a unique medium chain triglyceride complex on migraine symptoms: A beta pilot study World Journal of Advanced Research and Reviews, 2020, 08(03), 175-183,  DOI: 10.30574/wjarr.2020.8.3.0479

6.       [6] Katrin Augustin, Mechanisms of action for the medium-chain triglyceride ketogenic diet in neurological and metabolic disorders,The Lancet Neurology, Volume 17, Issue 1, 2018, Pages 84-93, ISSN 1474-4422, https://doi.org/10.1016/S1474-4422(17)30408-8.

7.      [7] Cunnane SC,. Brain energy rescue: an emerging therapeutic concept for neurodegenerative disorders of ageing. Nat Rev Drug Discov. 2020 Sep;19(9):609-633. doi: 10.1038/s41573-020-0072-x. Epub 2020 Jul 24. PMID: 32709961; PMCID: PMC7948516.

8.      [8]. Choi YJ, Jeon SM, Shin S. Impact of a Ketogenic Diet on Metabolic Parameters in Patients with Obesity or Overweight and with or without Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 Jul 6;12(7):2005. doi: 10.3390/nu12072005. PMID: 32640608; PMCID: PMC7400909.

9.       [9] Maher T,. A comparison of the satiating properties of medium-chain triglycerides and conjugated linoleic acid in participants with healthy weight and overweight or obesity. Eur J Nutr. 2021 Feb;60(1):203-215. doi: 10.1007/s00394-020-02235-y. Epub 2020 Apr 4. PMID: 32248292; PMCID: PMC7867511.

10.    [10] Maher T, Clegg ME. A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intake. Crit Rev Food Sci Nutr. 2021;61(4):636-648. doi: 10.1080/10408398.2020.1742654. Epub 2020 Mar 26. PMID: 32212947.

11.   [11] Kinsella R, Maher T, Clegg ME. Coconut oil has less satiating properties than medium chain triglyceride oil. Physiol Behav. 2017 Oct 1;179:422-426. doi: 10.1016/j.physbeh.2017.07.007. Epub 2017 Jul 6. PMID: 28689741.

12.   [12] Ezaki O, Abe S. Medium-chain triglycerides (8:0 and 10:0) increase muscle mass and function in frail older adults: a combined data analysis of clinical trials. Front Nutr. 2023 Dec 4;10:1284497. doi: 10.3389/fnut.2023.1284497. PMID: 38111605; PMCID: PMC10725933.