Stacy Gallagher
I was introduced to the benefits of MCT oil a little over 15 years ago as a natural bodybuilder through Parrillo Performance Nutrition. John Parrillo was one of the first to promote this super lipid to his clients as a product called CapTri. The chemical properties of medium-chain triglycerides make MCT oil different from other saturated fat sources.
Unlike long-chain triglycerides which can be stored preferentially as body fat medium-chain fats are digested easily and sent directly to the liver as fuel. This means that the liver utilizes MCT oil like a carbohydrate for energy. As you can see from the graphic a lot of metabolic work comes into play when digesting a long-chain triglyceride as opposed to a medium chain triglyceride. This unique chemical process makes MCT oil highly beneficial for several reasons.
MCT oil and MCT oil powder are useful tools that can be used in both a multiple meal diet strategy (Parrillo Performance Nutrition) and a fasting diet strategy (The Guide to Intermittent Fasting). Use the Table of Contents to view the many health benefits of this superfood and what we have found are the best products on the market.
1. Aids in Weight Loss or Weight Maintenance
MCTs aid in weight loss or maintenance because of their unique ability to be processed by the liver directly into energy making it a great carbohydrate substitute preventing spikes in insulin used for glucose processing. In the absence of carbohydrates MCTs have a direct pathway via the portal vein to the liver from the small intestine to produce ketones as a substitute fuel.
LCTs, however, require the liver and pancreas to secrete substances that are necessary to break down LCTs into triglycerides. Triglycerides are then transported into the lymphatic system by chylomicrons. Any excess triglyceride that was not used for energy by the body is deposited back into the liver.
2. Aids in Protecting Brain Health
The brain accounts for 20% of energy expenditure of the entire body and metabolic activity is constant over time. This requires a continuous source of energy that comes primarily from blood glucose. When blood glucose levels get low the liver can break down stored bodyfat into ketones. Ketones easily pass through the blood-brain barrier for instant energy to the brain.
There is evidence to support that MCTs can have an incredible effect on brain health specifically reversing the effects of Alzheimer's and other brain diseases. Aging reduces the ability of the brain to process glucose as brain food making brain cells insulin resistant. In addition Alzheimer's damages the ability of brain cells to take in the glucose needed for proper functioning causing cells to die. MCTs can bypass glucose metabolism getting energy directly to the brain and provide instant energy to brain cells without the assistance of insulin.
3. Aids in Protecting Heart Health
MCTs have beneficial properties that could play a role in preventing atherosclerosis. Research shows that MCTs lower lipids, oxidized LDLs, fat deposition, triglycerides and inflammation while raising HDLs by stimulating the metabolism. MCTs may even diminish the cholesterol-elevating effects of other fats.
MCTs are the only fats that do not increase platelet adhesiveness. In animal studies researchers have found MCTs have anti-coagulation effects that have been shown to lower serum cholesterol and reduce levels of cholesterol in the liver and other tissues.
A 2008 study revealed that long-term ingestion of moderate amounts of MCTs might reverse metabolic syndrome, which is the name for a group of risk factors that occur together and increase the risk coronary artery disease, stroke, and type II diabetes.
Karup, P. A. & Rajmohan, T. (1994). Consumption of coconut oil and coconut kernel and the incidence of atherosclerosis. In Coconut and Coconut Oil in Human Nutrition, Proceedings. Symposium on Coconut and Coconut Oil in Human Nutrition, sponsored by the Coconut Development Board, Kochi, India, March 27, 1994.
Siri-Tarano, P. W., Sun, Q., Hu, F. B. & Krauss, R. M. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. American Journal of Clinical Nutrition, 91(3).
4. Improves Energy Levels and Mood
MCTs are metabolized in liver mitochondria. Mitochondria are little furnaces inside the cells and are the site of cellular energy production. The energy created by the mitochondria is converted into ATP to be used for all bodily functions. Unfortunately, dietary fat cannot enter the mitochondria by themselves because the fatty acid molecules cannot make it across the mitochondrial membrane. Fatty acid molecules must be carried across the membrane by the carnitine shuttle in order to be converted into ATP. This makes makes MCTs a more bio-available energy source. Since a 1 gram of fat burns at 9 cal/gram and 1 gram of carbs burns at 4 cal/gram, this also makes MCTs a more potent energy source. For more science on MCTs and feeding the mitochondria check out this article - "Feed Your Mitochondria and Boost Your Workout With MCT Oil, Says Study."
5. Improves Digestion and Nutrient Absorption
MCTs are beneficial for balancing gut bacteria. This has positive effects on digestive symptoms, energy expenditure, and the ability of the gut to absorb vitamins and minerals from the foods you eat. Healthy fats are required to absorb fat-soluble nutrients such as beta-carotene (a precursor of vitamin A found in plants like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorous and lutein. The lack or absence of healthy fats in the body impairs nutrient absorption.
MCT oil encourages good bacteria to grow and heals the gut lining.[1] When you have holes in your intestine, toxins, bacteria, and food particles can escape and enter your bloodstream, putting you at risk for serious gastrointestinal (GI) disorders including inflammatory bowel disease (IBD) and food allergies. MCTs are also strong antifungals, antivirals, and antibacterials.[2][3]
MCT Oil vs. MCT Oil Powder
This supplement is a perfect addition to a ketogenic nutritional approaches which favor low carb eating. Unfortunately, one of the downsides of this oil is gastric distress which has prompted manufacturers to create MCT oil powder. MCT oil in powder form has many advantages.
- Convenience – The powder form of this supplement is much easier to take on-the-go and incorporate in any beverage or meal. The oil can be cumbersome and overwhelming taste wise.
- Better Digestibility – The powder is easier on the digestive system which allows you to consume more at once. This leads to higher energy and ketone levels. A preliminary study on animals also suggests that the powder can improve nutrient digestibility.
- Cooking Advantages – The powder is easier to add to recipes than the oil. It adds a creamy texture to whatever it is added to instead of an oily texture.
- Overall Health Benefits – When the powder is created using high quality fiber like acacia, it can contribute to normalized bowel movements, reduced inflammation in the gut and a longer sense of fullness.
How to Choose an MCT Oil Powder
Not all MCT oil powders are created the equal. Generic powders have a better price tag but have quality tradeoffs as a result. These tradeoffs diminish or negate the ketone driving potential of the MCT powder. Higher quality MCT oil powders have the following characteristics.
- The manufacturer uses a combination of C8 and C10 but does not use C12. C12 is still an MCT but takes much longer to be converted into energy.
- The manufacturer uses acacia fiber to create the powder form of MCT oil. A low quality fiber such as corn fiber, maltodextrin and liquid glucose can spike your blood sugar and stop ketosis, effect your energy levels as the result of a blood sugar spike and trigger digestive problems.
- The manufacturer avoids using fillers (corn fiber and maltodextrin psyllium husk), emulsifiers (soy/sunflower lecithin, monoglycerides and diglycerides), preservatives (BHA, BHT, TBHQ, sodium benzoate and citric acid) and thickeners (xanthum gum and glycerol).
Best MCT Oil Powders
After extensive research on several MCT oil powders I found few options completely derived from coconut oil. My second goal was to find products that used acacia fiber and natural sweeteners that do not spike blood glucose levels and have zero net carbs. After reviewing 10 different brands I only found 3 that met the above criteria. Below is a comparison chart of the 3 qualifying brands comparing MCT breakdown, grams of MCT oil powder per serving and sweetener used. For more information on each brand you can click on the picture to learn more.
MCT Breakdown:
Pure C8
Amount per Serving:
13 grams
Sweetener:
Monk Fruit
MCT Breakdown:
70% C8, 30% C10
Amount per Serving:
13 grams
Sweetener:
Stevia Leaf
MCT Breakdown:
70% C8, 30% C10
Amount per Serving:
10.5 grams
Sweetener:
Stevia Leaf
HVMN MCT Oil Powder
HVMN's mission is to build a healthier society through the use of simple, high quality ingredients. What you put in your body today is the foundation for who you become tomorrow. This product contains no artificial ingredients, gluten, dairy or sugar with 0 net carbs. One container costs $29.95 for 25 servings.
Mixability: Very Good
Flavors: Chocolate, unflavored, salted caramel, vanilla, hazelnut and coconut cream.
Comment: The monk fruit sweetener didn't leave the same kind of aftertaste that the stevia leaf does. This was the leader of the pack for me.
Perfect Keto MCT Oil Powder
Perfect Keto's mission is to use cleaner ingredients for better health. Perfect Keto founder, Dr. Anthony Gustin, found that many of his patients benefited from following a ketogenic diet but trustworthy resources, snacks and supplements did not exist. So, he set out to create them. This product contains no artificial ingredients, gluten, dairy or sugar with 0 net carbs. One container costs $38.99 for 30 servings.
Mixability: Average
Flavors: Chocolate, unflavored, salted caramel, vanilla, and matcha.
Comment: It had a great taste, but not for the price. I am very sensitive to the stevia aftertaste so that was a small downside for me. The fullness from one scoop lasted for hours.
KetoZone MCT Oil Powder
KetoZone products were created by Dr. Don Colbert. He is a board certified doctor that focuses his practices on anti-aging and integrative medicine in Central Florida. He also has written over 40 books, like “The Hormone Zone,” “Keto Zone Diet” and “Let Food Be Your Medicine.” He healed both his psoriasis and IBS with a change to a Keto Lifestyle. This was his inspiration to create his high quality product line with no artificial ingredients, gluten, dairy or sugar and 0 net carbs. One container costs $35.00 for 30 servings.
Mixability: Average
Flavors: Chocolate, unflavored, vanilla, hazelnut and coconut.
Comment: This powder has 10 fewer calories than its competitors. It also left a stevia aftertaste for me. The cost is right in the middle between HVMN and Perfect Keto. This MCT Oil Powder seems to be the most popular of the three.
I hope you found this post informative and helpful. Marty and I are enjoying the addition of the chocolate HVMN in our coffee. It is a great taste treat to help us fast during the day. Both of us have found that it helps us to sustain physical energy and mental clarity. If you decide to give MCT oil powder a try, we would love to hear your experience below in the comments.
Check out these other posts on nutrition. We rotate between intermittent fasting and a multi-meal nutritional strategy. Marty is more drawn to the intermittent fasting which he learned from his nutritional mentor Ori Hofmekler. Currently due to my Crohns recovery I require multiple mini-meals throughout the day.
Learn more about our nutrition philosophy check out our Nutritional Planning Resource Page. Join the community sign up below to our newsletter and receive our FREE Planning and Periodization Guide. Please feel free to send us a question here
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Hi Stacy, Great in-depth info and great video.
So with the talk of optimal fat and the image of coconuts in the featured image, I was wondering if coconut oil is: 1. the foundation for MCT? 2. any different from MCT oil? 3. possibly better, since less processed?
Thx
Thanks for the read. Those are good questions. Coconut oil is the foundation for MCT oil. High quality processing takes the best coconut oil has to offer. Coconut oil is 60% MCTs and not 100%. The breakdown of MCTs is as follows: C8 (6%), C10 (9%) and C12 (50%). Unfortunately C12 while classified chemically as an MCT is not utilized biologically like an MCT. Digestively C12 is treated like a long-chain triglyceride by the liver. I hope this helped to bring some clarity to the differences.
Thanks
Stacy
I’m really interested in the ability of MCT to help with Alzheimer’s. So many people seem to be struggling with some form of memory loss and we have several people in our family with those problems. I also like the idea of being able to add it conveniently to recipes.
Thanks for the read. If you want to know more about MCT and Alzheimers then Dr. Mary T. Newport’s two books are a must – “Alzheimer’s Disease – What if there was a cure?” and “The Coconut Oil and Low-Carb Solution for Alzheimer’s, Parkinson’s, and Other Diseases” Dr. Newport’s husband has Alzheimer’s and was the first to document the benefits of coconut oil for the disease. MCT oil is better than coconut oil because it removes the C12 (Lauric acid) that comprises 50% of coconut oil. While C12 is identified chemically as an MCT, biologically it is processed like a LCT. Coconut oil has a very small concentration of C8 (6%) and C10 (9%) which are the most beneficial MCTs. The powder is amazing because you can also use it like a creamer in coffee or tea as well as cooking with it. I hope these additional resources will be helpful in answering additional questions you may have.
Thanks,
Stacy
Thank you, Stacy, for your great post. Very informative and an eye-opener. Your detailed review has shown me why I should from today start using MCT powder as one of my daily diets since its health benefit is high.
I hope daily usage is advisable or do I space it out like 2 or 3 times in a week?
Thanks for the read. Daily use is definitely advisable. I really enjoy it in the morning with a cup of java. It provides amazing sustained energy throughout my morning. Please let me know how you like this supplement.
Thanks,
Stacy
It seems good dietary supplement for ketogenic diet folks, as extract from coconut.
As loaded with saturated fat and dietary fiber, it seems good value in nutrition.
But not sure about reviews, have you tried it before ?
Thanks for the read. I use MCT oil powder everyday in my coffee in the morning. This gives me sustained energy for the morning and I usually eat my first meal around noon. Straight coconut oil does not have these benefits as it contains only 6% of C8 and 9% of C10 with the remainder being C12 at 50%. While C12 is chemically considered an MCT, the body processes it like a long-chain triglyceride. Give it a try and see for yourself!
Thanks
Stacy
Hi, Stacy,
I watched the video, and I didn’t know how bad the situation is with diabetes, dementia, and obesity! We have to do something for our health. otherwise, the forecast about increasing the percentage of people getting ill will come true!
Keto zone diet seems to be one of the solutions and MCT oil powder I will try very soon!
P.S. I didn’t know brain consumes 20% of our energy! Impressive!
Thanks for the read! I was also surprised to find out that the brain consumes 20% of our energy when doing research for this article. Glad I could provide you with some educational information.
I had never heard of MCT oil before. Thanks for the info. I have just started Atkins diet and the MCT oil powder might be a good choice for me. I think I have gastric distress right not. Ugh.
Thanks for the read! MCT oil powder makes a great coffee creamer in place of milk and sugar. I recommend it to my clients who are on low carb, high fat diets such as Atkins to help balance energy levels. Good luck on your diet journey!
I have not heard of MCT oil powder before. Thanks for enlightening me. I would love some in my coffee! I need it for the workouts I do!
I am also interested in it for a friend. Alzheimer’s runs in her family and she is always looking for ways to prevent it. I think she takes coconut oil every day. She may like this better.
Thanks for the read! MCT oil powder tastes great in coffee! The MCT oil powder has a better concentration of MCTs as compared to coconut oil. Coconut oil only contains 6% C8 and 9% C10 as compared to 70% C8 and 30% C10. It also contains 50% C12 which chemically is an MCT, but biologically is processed like a long chain triglyceride. This makes MCT oil powder a better choice for beneficial MCT concentration then coconut oil.
I have seriously been considering the ketogenic diet. I have had concerns about the potential for adverse nutritional deficiencies. This supplement looks like it can handle many of my concerns and keep me on track for maintaining optimal health while trying to trim some extra pounds. My husband would be doing it with me. He doesn’t care for the flavor of coconut. Does it have strong coconut flavoring that you can detect?
Thanks for the read! MCT oil powder is a great addition to the ketogenic diet. I find the coconut flavor to be fairly mild. The creamy texture makes a great coffee creamer. Good luck going keto if that is the path you choose! Please let me know how you make out.
Stacy
I greatly appreciate the explanation you’ve given about the MCT oil and powder in this post. It’s a real battle to compensate for bad fats and other harmful ingredients in “every day foods”.
This level of information truly helps in our ability to make good decisions to improve our health.
Thanks for the read! Glad I could help educate you on MCT’s!
Can you use the MCT oil if you are not on the Keto diet ? Is it still beneficial ?
Absolutely! I use it as creamer in my coffee in the early am. I get a great mental acuity pick me up and sustained energy to get me through my morning. Please let me know if you have any additional questions.
I’ve found many FEAR eating fat. They do not realize that their low-fat foods they consume everyday contain the inflammation triggering omega-6 seed oil families of fat such as: canola, soy, corn, vegetable, etc. This is where your teaching about adding MCT to our diet helps us rebuild a stronger better functioning body which allows our metabolism to work in a healthy productive way. You show us this in your diagram of MCT being used as a fuel source in our mitochondria.
Your WARNING that some MCT products contain fillers is really important for us to know about.
I found your list of 5 Benfits of MCT oil very helpful
Thanks for the read! MCT oil is a big part of my diet. Good luck on your journey!
Hi, Stacy.
First of all, a big thank you for this beautifully written and highly informative article. I can add something from my own experience regarding MCT oil. My neighbor’s mom suffers from an early stage of dementia. So, her daughter came up with the idea to administer MCT oil.
Her mom obviously has no problem with the taste because she took it without hesitation on a regular basis. Long story short, it turned out that she began to have longer and more lucid moments than before. The daughter brought this to the attention of the doctor who, of course, disregarded the idea that MCT oil could be the trigger, immediately. I, personally, do believe that it does help with this disease.
I even tried it once out of curiosity. The health benefits are immense, but I just couldn’t handle the taste. So, I’m absolutely joyous that I came across your website. I had no idea that they already produced MTC powder. Is it really tasteless, though? Can I add it into baking goods, when I make homemade cookies or cupcakes, for example? If so, then I’d be open to trying it out.
Thank you, again, for sharing this info with us.
Warm regards,
Keryn
Thank you so much for the read! I feel like MCT Oil should be considered a superfood. Its ability to provide quick energy is unparalleled since it is a fat instead of a carb. I am a severe Crohns sufferer which over time narrows the digestive track with scar tissue leading to difficulties with digestion. The MCT Oil powder is a great addition to my nutritional regimen allowing me to quickly take in high quality calories. The MCT Oil powder is produced in flavors from coconut cream to hazelnut to french vanilla. You can add it to baking. I had no trouble sneaking it in to a recent batch of oatmeal cookies. I used the french vanilla. It definitely pumped the flavor of the cookie up for me. Would love for you to take a try and let me know your baking experience. Have a great day!
Stacy
Stacy this is one helpful post to all. The health of an individual should be taken seriously and using the right supplements would help a lot. So many people who suffer today have little or no idea the right thing to use and getting to see a post like this that can help you in that aspect is really nice. The benefits of this MCT oil powder is much and can’t be overlooked i will share on my social media account to help educate others .
Thank you for the read! MCT oil powder is a huge part of my daily regimen and a great Keto addition. I am a severe Crohn’s sufferer and find that this product helps me manage my gut biome immensely.
Hi, this is cool because I am always making health shakes in the morning and am always looking for healthy things that I can add. Is this an expensive supplement to pick up? How is the taste?
There are many impressive health benefits as well. I wonder if it would be helpful in gaining weight, as I have high metabolism. So I am always looking at ways to bulk up, I am not sure if it would be helpful for that.
I am going to look for this when I go grocery shopping in about 20 minutes. Nice work with this recommendation.
Keto Zone MCT oil powder is $34.99 for a 30 day supply and is only sold online. There are multiple flavors from coconut to hazelnut to vanilla. My favorite is hazelnut. The taste is delicious in my morning coffee. I use it as a substitute for creamer. If you click on the button at the bottom of the post it will take you to a more detailed description of the powder with multiple customer reviews of the product. This product will help with both bulking and added energy because it is a fat instead of a carb. Fat has 9 cals/gram compared to a carb which has less than half the amount of energy at 4 cals/gram. If you decide to give it a try please let me know how you like it and if you find it benefits you.
I was unfamiliar with MCT oil before I read this article, thank you for the information. I try to stay healthy by eating right and exercising, but any additional help is always a good thing. Especially if this helps with my energy levels, I can’t keep up with things the way I did when I was younger. I’m definitely interested in the powder, seems like it would be much easier to use and mix into my blender. Thank you for the help!
I have been using MCT oil since the late ‘80s. It was introduced to me by a cutting edge supplement manufacturer who was the only one at that time utilizing this kind of supplementation. Since that time the evolution of the oil to a powder has made it much more versatile. My favorite flavor is hazelnut and I use it in my coffee every morning. It gives me an extra boost of energy compared to regular creamer. Hope you decide to give it a try!
This is a great post, Stacy. Thank you very much for the information on MCT oil and powder. Mother nature provides everything for us. Keep up the great works
Stacy
I want to use the MCT powder to lose weight. Will it help ?
Yes it can help if used in conjunction with a solid nutritional strategy. We recommend it to our clients who are looking to reduce carbohydrate intake. Refined carbs are the enemy of weight loss. MCT oil powder can provide a tasty alternative that helps people replace refined carbs in their diets. Without knowing further specifics about your nutritional plan it’s hard to give any additional detail. Please feel free to respond back if you want additional feedback on how to implement MCT powder into your specific strategy.
I am continually amazed by the amount of information available on this subject. What you presented was well researched and well worded in order to get your stand on this across to all your readers.
Slipknot Merch
Thank you! The evolution of the use of MCT oil within the nutritional industry has been fascinating to watch. I appreciate your comment.