MCT oil (medium-chain triglycerides)
Summary
Swapping MCT oil for long-chain fats led to slightly more weight loss in pooled trials (about 0.5 kg, grade C) but nudged triglycerides up. Small trials, one run by the product's developer, raised blood ketones and found mixed cognitive effects in Alzheimer's disease and mild cognitive impairment (grade D). Stomach upset is the usual limit on dose.
Key facts
- 0.51 kg more weight loss than long-chain fats across 13 trials (749 people)[1]
- No change in LDL or total cholesterol, but triglycerides up 0.14 mmol/L (7 trials)[3]
- 30 g/day of a ketogenic MCT drink for 6 months raised brain ketone uptake 230% in 52 people with MCI[5]
- Product labels warn that excessive use may cause digestive discomfort[6]
- 4 graded human outcomes on this page
- October 13, 2026
How it works
ProposedMedium-chain fatty acids are absorbed and oxidised quickly and are partly converted to ketones in the liver; trials show raised blood or brain ketone levels after MCT intake. Effects on weight may reflect slightly higher energy use and fullness compared with long-chain fats.[1][4][5]
What the human research says
Human trials only, one row per outcome. The form column shows what each trial actually tested. Grades follow our evidence-grading policy.
At a glance: strongest evidence per outcome
| Outcome | Grade | Effect | Strongest evidence | Rows |
|---|---|---|---|---|
| Weight | Grade C | Improved | Meta-analysis of 13 trials · n = 749 · 2015 | 2 rows |
| Brain | Grade D | Mixed | RCT · n = 152 · 2009 | 2 rows |
Every graded row
| Outcome | Effect | Grade | Best evidence | PMID |
|---|---|---|---|---|
| Body weight and body fat versus long-chain fats | Improved | Grade C | Meta-analysis · n = 749 · 2015 Healthy adults in trials longer than 3 weeks Form: MCT oil replacing long-chain triglycerides · Dose: Varied by trial · Duration: >3 weeks Body weight −0.51 kg (95% CI −0.80 to −0.23), waist −1.46 cm and total body fat lower versus long-chain fats; no differences in blood lipids. | 25636220 (opens PubMed)Source [1] |
| Cognition in mild to moderate Alzheimer's disease | Mixed | Grade D | RCT · n = 152 · 2009 Adults with mild to moderate Alzheimer's disease (USA) Form: AC-1202 (caprylic triglyceride ketogenic agent) · Dose: Daily dose of AC-1202 · Duration: 90 days ADAS-Cog 1.9 points better than placebo at day 45 (ITT); larger differences were confined to APOE4 non-carriers. Serum beta-hydroxybutyrate rose. | 19664276 (opens PubMed)Source [4] |
| Brain ketone uptake and cognition in mild cognitive impairment | Mixed | Grade D | RCT · n = 52 · 2019 Adults with mild cognitive impairment (Canada) Form: Ketogenic MCT drink (kMCT) · Dose: 30 g/day · Duration: 6 months Brain ketone metabolism rose 230% while glucose uptake was unchanged; episodic memory, language, executive function and processing speed improved versus baseline. 75% completed. | 31027873 (opens PubMed)Source [5] |
| Weight loss during a diet programme | Improved | Grade D | RCT · n = 31 · 2008 Overweight adults aged 19–50 (31 of 49 completed) Form: MCT oil vs olive oil within a weight-loss diet · Dose: 18–24 g/day · Duration: 16 weeks Endpoint body weight 1.67 kg lower with MCT oil than olive oil (unadjusted P = 0.013); trunk and visceral fat also lower (unadjusted). | 18326600 (opens PubMed)Source [2] |
Forms
| Form | Elemental % | Absorption (human data) | GI tolerance | Studied for |
|---|---|---|---|---|
| Liquid MCT oil (C8/C10 blend) | Varies[2][5] | Rapidly absorbed fat; trials used 18–30 g/day.[2][5] | Labels advise that excessive use may cause digestive discomfort and suggest using it with food.[6] | Weight, ketones, cognition |
| C8 (caprylic) MCT oil | Varies[4] | Caprylic triglyceride was the active agent in the AC-1202 Alzheimer's trial.[4] | No separate tolerance data in the cited abstract.[4] | Ketones and cognition |
| MCT oil powder | Varies[6] | MCT oil dried onto carriers such as fibre or milk protein; no absorption data in the cited trials.[6] | Not tested in the cited trials; check labels for milk-derived carriers.[6] | Not tested in the cited trials |
Studied doses
Doses studied in human trials ranged from 18–24 g/day of MCT oil within a 16-week diet to 30 g/day of a ketogenic MCT drink for 6 months.[2][5]
Interactions
Published interactions only: each row cites a source. No row means none was found in our sources, not that a combination is safe.
None found in our sources.
Who should be careful
- People with high triglycerides
- Pooled trials found triglycerides rose slightly with MCT oil.[3]
- Sensitive stomachs
- Product labels warn that excessive use may cause digestive discomfort.[6]
- Medicines
- No drug-interaction studies were found among the trials cited here; the product label advises consulting a healthcare professional if taking any medications.[6]
- Pregnancy and breastfeeding
- No trial cited here studied pregnant or breastfeeding women; the product label advises consulting a healthcare professional if pregnant or nursing.[6]
Talk to your pharmacist or clinician before starting a supplement, especially if you take prescription medicines.
Where to buy MCT oil (medium-chain triglycerides)
Products from brands we partner with that contain MCT oil (medium-chain triglycerides). Listing a product is not a claim that it works; check the amount per serving against the doses studied above, and the label for other ingredients.
- HerbsProPaid linkNature's Way, Organic MCT Oil, 16 Oz1 tablespoon (15 mL): 14 g medium-chain triglycerides (7.7 g caprylic acid, 4 g capric acid)One-time price $26.49Shop at HerbsPro (opens in new tab)Price and label checked 2026-10-13 on the brand’s site.
Partner links may earn us a commission. Learn more
Frequently asked questions
Does MCT oil help with weight loss?
When it replaced long-chain fats, MCT oil led to about 0.5 kg more weight loss across 13 trials, a small effect.[1]
Does MCT oil raise cholesterol?
Pooled trials found no change in LDL or total cholesterol, but triglycerides rose slightly.[3]
Is MCT oil good for the brain?
It raises ketone levels, and small trials in Alzheimer's disease and mild cognitive impairment reported mixed cognitive results; larger independent trials are lacking.[4][5]
What are the side effects of MCT oil?
Digestive discomfort is the main one; product labels warn against excessive use and suggest using it with food.[6]
Sources
- [1]Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials.. J Acad Nutr Diet, 2015. meta-analysis
- [2]Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.. Am J Clin Nutr, 2008. RCT
- [3]Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials.. J Nutr, 2021. meta-analysis
- [4]Study of the ketogenic agent AC-1202 in mild to moderate Alzheimer's disease: a randomized, double-blind, placebo-controlled, multicenter trial.. Nutr Metab (Lond), 2009. RCT
- [5]A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment.. Alzheimers Dement, 2019. RCT
- [6]Nature's Way Organic MCT Oil, 16 oz: Supplement Facts and warnings (HerbsPro listing). HerbsPro, 2026. label
What changed
- Editorial evidence re-review: added the weight meta-analysis's own warning about commercial bias; medicine and pregnancy cautions now cite the product label. Accera authorship of the AC-1202 trial confirmed in the full text.
- Second-pass self-review: every PMID re-checked against NCBI esummary (title, year, no retraction or expression-of-concern flag), every dose, n and duration re-read against the PubMed abstract or PMC full text, grades held conservative, and interactions limited to what a cited source supports.
- First draft. Source titles and years taken from NCBI E-utilities esummary; abstracts read for every evidence row.