Medium-Chain Triglycerides: Definition, Uses, Benefits, and Side Effects

You’ve probably heard of MCT oil, which is short for medium-chain triglyceride oil. These dietary fats have become incredibly popular in the health and wellness world, making their way into everything from keto supplements to bulletproof coffee. They’re praised for their potential to support weight loss, boost energy, and stabilize glucose levels, but like with anything, there can be some drawbacks. 

In this article, we’ll break down everything you need to know about MCTs–what they are, how you can use them, where they come from, potential health benefits, and what to watch out for. Whether you’re curious about adding MCT oil to your routine or just want to understand how these fats fit into a glucose-friendly lifestyle, Signos has you covered.

What Are Medium Chain Triglycerides?

Let’s start with the basics: what are medium-chain triglycerides? If you’re imagining a science lab or a complicated chemistry lesson, don’t worry—we’ll keep it straightforward. MCTs are a type of lipid that your body processes differently from more common types of dietary fat, which are typically long-chain triglycerides. Other types of fat include saturated fat, unsaturated fat, and trans fats. This difference in digestion and absorption makes MCTs so interesting for anyone focused on health, metabolism, or weight management.

Medium-chain triglycerides are fats with a specific structure—chains of 6 to 12 carbon atoms, to be exact. Unlike long-chain triglycerides (LCTs), the more common fats found in foods like olive oil or avocados, MCTs are shorter. This shorter chain length means your body digests and absorbs them faster, sending them straight to your liver for quick energy rather than storing them as fat. Think of them as the express lane of fats: they skip the slow traffic of digestion and get to work fueling you up. Research shows this rapid metabolism can help keep your glucose levels steady, which is a big win if you’re using a tool like Signos to track how foods affect you.¹

Unlike LCTs, which require bile salts and a more complex digestive process, MCTs go directly to the liver through the portal vein after being absorbed in the gut. This direct route significantly decreases the time it takes for the body to digest the fat. In the liver, MCTs are quickly broken down and converted into energy, specifically, ketones, molecules that your body can use as fuel when carbohydrates are scarce. This rapid metabolism is why the keto community strongly supports them.

The Four Types: C6, C8, C10, and C12

Not all MCTs are equal. The “C” number indicates the carbon chain length, and each type has its own unique characteristics. Here’s the breakdown:

• C6 (Caproic Acid): This is the shortest MCT with 6 carbons. It’s super quick to digest but rarely found in supplements. Why? It has a really unpleasant side effect and taste—think stomach upset and a funky taste (some say it smells like goats). You’ll find traces in coconut oil, but it’s usually filtered out of MCT oils.
• C8 (Caprylic Acid): This is the rockstar of MCTs with 8 carbons. It’s the fastest to convert into ketones, making it the gold standard for keto enthusiasts. It’s odorless, tasteless, and gut-friendly, so pure C8 oils (often marketed as “brain octane”) are popular but often come with a higher price tag.
• C10 (Capric Acid): With 10 carbons, this one is a bit slower to metabolize than C8, but still quick compared to LCTs. It’s less ketogenic than C8 but hangs around in your system a tad longer, offering sustained energy. It’s also gentle on the stomach.
• C12 (Lauric Acid): With 12 carbons, it’s technically an MCT, but it acts more like an LCT—digestion takes longer, and it’s less likely to be converted to ketones. It’s the main fat in coconut oil (about 50%). Some argue it shouldn’t even count as a true MCT.

Most MCT oil supplements are a mix of C8 and C10, sometimes with a dash of C6 or C12, because pure C8 can get pricey, and C10 balances cost and performance. Check the label if you’re looking for a specific concentration or ratio. 

Medium Chain Triglycerides: Uses

MCT oil may appear to be a wellness trend, but some research indicates that medium-chain triglycerides can have practical uses. Whether adding them to your coffee or trying them out for health purposes, their versatility is part of their allure. Here’s an overview of potential health benefits and how they might align with a blood sugar-friendly lifestyle.

• Energy Boost: Since MCTs head straight to your liver, they turn into ketones, which your body can use for quick energy without spiking glucose.¹ This is why many keto diet followers swear by MCT oil supplements. They may also benefit anyone needing a pick-me-up without the carb crash.
• Weight Management: Studies suggest MCTs may help decrease body fat and help you feel full longer.² These benefits may support weight loss when paired with a balanced diet, regular movement, and other healthy lifestyle habits.
• Exercise Performance: Some people use MCTs pre-workout for long-lasting energy. Pair them with a 10-minute brisk walk after eating, and you might see a gentler glucose curve in your Signos app. 
• Brain Health: Ketones from MCTs can fuel your brain, which is why they’re popular in bulletproof coffee recipes. Some studies suggest some benefits for brain health, like reducing brain fog, or even in conditions like Alzheimer’s.³ Studies are small, and evidence is limited, so more thorough research is needed.
• Gut Health Support: Preliminary research suggests that MCT may positively impact gut health by potentially improving gut barrier function, reducing inflammation, and improving gut microbiota composition. Evidence shows a potential benefit for managing gut health-related conditions like inflammatory bowel disease (IBD) by promoting beneficial bacteria and reducing harmful pathogens; however, further research is needed to fully understand the mechanisms involved.⁴
• May Help Lower Triglycerides: Some studies have shown that MCT oil can lower triglycerides. For example, a study in the Journal of Lipid Research found that people who consumed 10% of their daily calories from MCT oil for 8 weeks had significantly lower triglyceride levels than those who consumed other oils.⁵ However, other studies have found that MCT oil does not significantly affect triglyceride levels.

The beauty of MCTs lies in their versatility—whether you’re actively pursuing ketones or simply seeking a steady energy source, there’s little harm in experimenting. Consider adding a teaspoon to your smoothie and monitoring your Signos data to observe how your body reacts.

Sources of Medium-Chain Triglycerides

Wondering where you can find MCTs in your kitchen? They’re not as rare as you might think—nature packs them into a handful of whole foods, and science has made them even easier to access with supplements. Here are some common sources and how they might play into your glucose-friendly lifestyle.

• Coconut Oil: Coconut oil contains about 60% medium-chain fats (mostly C12). Stir-fry veggies in a tablespoon or drizzle it over roasted sweet potatoes for a nutrient boost without a big glucose spike.
• Palm Kernel Oil: Like coconut oil, this tropical oil has around 50% MCTs. It’s less common in home cooking, but it is found in processed foods. Check labels if you’re avoiding ultra-processed items.
• Butter: Grass-fed butter has small amounts of MCTs (about 6-9%), plus healthy fats. Spread it on sourdough toast or melt it over steamed broccoli for a satisfying combo.
• Whole Milk: Dairy lovers, rejoice—whole milk offers a trace of MCTs (around 3-4%). Pair it with fiber-rich berries to keep glucose in check.
• MCT Oil: The concentrated champ, MCT oil is extracted from coconut or palm kernel oil and delivers pure C8 or C10. Start with a teaspoon in your coffee and scale up as your stomach adjusts.

Whole foods like butter or coconut oil provide MCTs alongside other nutrients, while MCT oil provides the good stuff straight up. Experiment with both and watch your glucose response—your body will tell you what it likes best.

Side Effects of Medium-Chain Triglycerides

The potential benefits of MCTs are intriguing, but we’d be remiss if we left out the possible adverse effects. MCTs are not perfect for everyone, and your body might have some difficulty processing them. Here’s what to watch for if you’re considering adding them to your routine.

• Upset Stomach: Too much MCT oil too fast can make you queasy. Start small—think a teaspoon, not a tablespoon—and build up gradually.
• Diarrhea: Those speedy fats can rush through your system, especially if your gut isn’t used to them. Pairing them with food might ease this.
• Vomiting: Rare, but possible if you overdo it. Stick to recommended doses (usually 1-2 tablespoons daily) to keep things smooth.
• Skin Reactions: Should MCT oil be applied topically? There is little data, so test a small patch first—some folks report irritation.
• Excess Ketones: For keto fans, this might sound like a perk, but too many ketones can upset your body’s balance, especially if you have health conditions.

The key? Listen to your body. If MCTs leave you feeling off, dial back and tweak your approach. Before incorporating them into your routine, you may want to consult with your healthcare provider or a registered dietitian. 

What to Consider About Medium-Chain Triglycerides

Before you dive into the world of MCTs, there are a few things worth mulling over. They’re not a magic cure-all, and individual factors matter. Here’s what to keep in mind if you decide to try them:

• Pregnancy and Breastfeeding: There is not enough solid information on MCT safety during pregnancy and breastfeeding. If you’re expecting or nursing, chat with your doctor before adding supplements.
• Liver Issues: MCTs go straight to your liver, which is great, unless your liver health is already compromised. Conditions like cirrhosis could worsen with extra stress.
• Ketone Buildup: Too much MCT can push ketone levels too high, which might be risky if you’re diabetic or prone to ketoacidosis. Monitor your response closely.
• Calorie Density: MCTs are still fats, about 8 calories per gram. Overdoing them along with your regular food intake could add more energy than your body needs to your day, so consume them mindfully.
• MCT is a saturated fat: It is important to note that MCT oil is a saturated fat. While it may have some health benefits, excessive consumption of saturated fat can raise triglyceride levels. Other foods may help support healthy cholesterol levels.. 
• Individual Variation: Your glucose response to MCTs may vary from your friend’s. Factors like stress, sleep, or even yesterday’s workout can influence how they affect you.

MCTs can be a beneficial addition to a healthy lifestyle, but they’re not magical. If you’re going to use them, do so thoughtfully, track your data, and adjust as needed to fit your individual health journey.

The Bottom Line

Medium-chain triglycerides are fast-digesting, offering quick energy without glucose spikes. They may also be beneficial for weight management goals, but they’re not without potential drawbacks, like an upset stomach if you consume too much. Experiment with sources like coconut oil, grass-fed butter, or MCT supplements. Start small and see how they work with your body. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Blood sugar health seriously affects how you feel and how well your body functions. That’s why it’s so important to understand how different things affect your blood sugar levels. 

Signos CGM empowers you to improve your health by tracking your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health. 

Signos has a team of health experts who compile evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.

Take a quick quiz to determine if Signos is a good fit for you.