Medium-chain triglyceride (MCT) oil has gained considerable acclaim in recent years, particularly among athletes, those following ketogenic diets, and individuals seeking to boost their energy or manage their weight. MCT oil is celebrated for its ability to provide rapid energy, aid in fat burning, and possibly even sharpen cognitive function. However, as its popularity soars, so do reports of less talked about, but noteworthy, digestive side effects associated with its consumption. Let's dive into the digestive disturbances linked with MCT oil and offer advice on how to mitigate these issues, helping you to derive the benefits of MCT oil without the discomfort some people just starting may often report.
Understanding MCT Oil
MCT oil is a type of fat that contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are more easily digested than long-chain triglycerides (LCTs). MCTs are found in coconut oil, palm kernel oil, and dairy products, but MCT oil is a more concentrated source. Because of their shorter length we digest MCTs differently: they are digested more quickly to release energy, acting more like carbohydrates in the body than fats. When carbohydrate intake is low, such as on a Keto diet, MCTs can be converted by the liver into ketones, replacing glucose to fuel the muscles, heart, and brain.
Four different kinds of MCTs exist, including caproic acid, caprylic acid, capric acid, and lauric acid. Although these are found in foods such as palm oil and dairy products, by far the commonest source of MCTs is coconut oil, since 50% of its fats come from MCTs.
Digestive Side Effects of MCT Oil
While the body can generally digest MCTs quite efficiently, the high concentrations found in MCT oil can sometimes overwhelm the digestive system, especially when consumed in large amounts or on an empty stomach. Here are the top 6 digestive disturbances associated with MCT oil consumption:
1. Nausea and Vomiting: A common initial reaction to high doses of MCT oil is nausea, which can occasionally lead to vomiting. This is typically more pronounced when MCT oil is introduced too rapidly into the diet.
2. Diarrhea: Perhaps the most frequently reported side effect, diarrhea can occur when the MCT oil causes the intestines to absorb more liquid and move its contents along more quickly than normal.
3. Abdominal Discomfort and Cramping: The rapid influx of MCTs can lead to an overproduction of digestive gases and bloating, resulting in abdominal pain and cramping.
4. Gastrointestinal Distress: In individuals with sensitive digestive systems or underlying gastrointestinal issues, MCT oil can exacerbate symptoms such as gas, bloating, and discomfort.
5. MCT Oil Can Cause An Immune Reaction & Flu-Like Symptoms: If you have a gut overgrowth problem, taking MCT oil can kill off excess bacteria, yeast, and parasites. While this can be an effective tool of healing, it can also cause some uncomfortable physical detox symptoms, sometimes called a ‘Herxheimer’ reaction:
When an antimicrobial agent kills off parasites and fungi in the intestines, they release toxins such as ammonia into the bloodstream, which can cause a variety of side effects from itching and brain fog to skin rashes and flu-like symptoms. As pathogens are killed or injured, this triggers immune cells called phagocytes to consume the dead cells, as well as inflammatory chemicals such as histamine and cytokines. This immune reaction can add to uncomfortable detox symptoms.
6. MCT Oil Can Lead To Excessive Fat Accumulation In The Liver: MCTs are rapidly transported to the liver after ingestion. While this rapid transport can be beneficial for providing quick energy, high doses of MCT oil over time can lead to fat buildup in the liver. Excessive over-consumption could lead to non-alcoholic fatty liver disease. However, consuming MCT as part of a healthy diet, even at the upper limit of the maximum recommended dose (45g per day) is unlikely to cause these issues.
It’s worth noting that our recommended dose is less than 15g per day.
How to Take MCT Oil
If you think you may be sensitive to MCT oil or any other MCT product, begin by taking a much smaller dose than is recommended (an eighth to a quarter tsp.), and start by taking it every other day rather than daily.
- Keep hydrated with water, electrolytes and/or dandelion and nettle tea.
- If you ache or have flu-like symptoms, soak in a hot bath with Epsom salts.
- Quercetin and/or antihistamines can help buffer an acute inflammatory reaction (sneezing, itching, etc.).
- High-dose vitamin C and liposomal glutathione may help stop an acute Herxheimer reaction.
So is it worth it? MCT Oil Side Effects vs HEALTH Benefit
Here, we delve into the science-backed advantages of integrating MCT oil into your diet.
1. Enhanced Weight Loss and Management: One of the most celebrated benefits of MCT oil is its potential to aid in weight loss and management. Studies suggest that MCTs can increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin. This might help reduce body weight and waist circumference by making you feel more satisfied after meals and thereby decreasing calorie intake.
2. Instant Source of Energy: MCTs are absorbed more quickly than LCTs due to their shorter chain length, providing an instant source of energy. Upon consumption, MCTs go directly from the gut to the liver, where they can be used as an immediate energy source or converted into ketones. For individuals following a ketogenic diet, which involves very low-carb and high-fat intake, MCT oil can be particularly beneficial as it can help maintain the body in a fat-burning state of ketosis.
3. Cognitive and Neurological Benefits: There is emerging research to suggest that MCT oil may positively impact cognitive function. Ketones produced from MCTs serve as an alternative energy source for the brain, which can potentially enhance cognitive performance, especially in individuals with memory impairments or other cognitive issues. This is a promising area of research, especially in the context of age-related cognitive decline and conditions like Alzheimer’s disease.
1. Enhanced Weight Loss and Management: One of the most celebrated benefits of MCT oil is its potential to aid in weight loss and management. Studies suggest that MCTs can increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin. This might help reduce body weight and waist circumference by making you feel more satisfied after meals and thereby decreasing calorie intake.
2. Instant Source of Energy: MCTs are absorbed more quickly than LCTs due to their shorter chain length, providing an instant source of energy. Upon consumption, MCTs go directly from the gut to the liver, where they can be used as an immediate energy source or converted into ketones. For individuals following a ketogenic diet, which involves very low-carb and high-fat intake, MCT oil can be particularly beneficial as it can help maintain the body in a fat-burning state of ketosis.
3. Cognitive and Neurological Benefits: There is emerging research to suggest that MCT oil may positively impact cognitive function. Ketones produced from MCTs serve as an alternative energy source for the brain, which can potentially enhance cognitive performance, especially in individuals with memory impairments or other cognitive issues. This is a promising area of research, especially in the context of age-related cognitive decline and conditions like Alzheimer’s disease.
4. Antibacterial & antifungal properties: MCT oil may also contribute to a healthy gut microbiome. Its antibacterial and antifungal properties can help balance gut bacteria and combat various pathogens, thereby improving digestion and reducing inflammation in the gut. This is crucial for overall health, as a healthy gut is linked to improved immunity, reduced inflammation, and a lower risk of numerous diseases.
5. Heart Health: Incorporating MCT oil into your diet may have heart-healthy benefits. Some studies have shown that MCTs can help lower cholesterol, reduce inflammation, and aid in overall cardiovascular health. By replacing some of the LCTs in your diet with MCTs, you might be taking a step towards improving your heart health.
6. Versatility and Ease of Use: Apart from its health benefits, MCT oil is incredibly versatile and easy to incorporate into your diet. It's odorless and tasteless, making it a perfect addition to smoothies, salads, coffee, and even homemade energy bars, without altering the flavor of your food.
MCT oil presents an array of health benefits, from aiding weight management to enhancing cognitive function and supporting heart health. While more research is needed to fully understand its impact, current evidence suggests that MCT oil can be a valuable addition to a healthy diet, offering several health benefits.
5. Heart Health: Incorporating MCT oil into your diet may have heart-healthy benefits. Some studies have shown that MCTs can help lower cholesterol, reduce inflammation, and aid in overall cardiovascular health. By replacing some of the LCTs in your diet with MCTs, you might be taking a step towards improving your heart health.
6. Versatility and Ease of Use: Apart from its health benefits, MCT oil is incredibly versatile and easy to incorporate into your diet. It's odorless and tasteless, making it a perfect addition to smoothies, salads, coffee, and even homemade energy bars, without altering the flavor of your food.
MCT oil presents an array of health benefits, from aiding weight management to enhancing cognitive function and supporting heart health. While more research is needed to fully understand its impact, current evidence suggests that MCT oil can be a valuable addition to a healthy diet, offering several health benefits.
However, it's crucial to introduce it carefully and pay attention to how your body reacts. If you experience persistent or severe side effects, it's a good idea to consult with a healthcare provider. Remember, moderation and mindfulness are key to harnessing the benefits of MCT oil while minimizing its potential digestive disturbances.
