Medium-chain triglycerides (MCTs) are used as a supplement under the name MCT oil. They are widespread among athletes, who want to reduce their excess fat, but to keep their energy and preserve their muscle mass.
In fact, the popularity of fats goes viral after their use for the treatment of various diseases. MCTs are assimilated differently in the body than other types of fat, and this contributes to their positive effects.
The oil, containing MCTs, is a light yellow, translucent liquid (at room temperature) with no odor. MCTs oil is created out of natural sources of this type of fat – coconut oil and palm oil.
Currently, MCTs are used by many athletes to support their athletic performance, but initially, the supplementation with MTCs has started with curative intent. MCTs provide quick energy for the body and are less likely to be in the fat deposits.
MTCs are used as a supplement by athletes who want to reduce their body fat and to maintain their muscle mass. If MCTs oil is added to a meal, this creates a thermogenic effect.
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What Are MCTs
The MCT abbreviation stands for Medium-chain Triglycerides. The name comes from the way the carbon atoms are arranged in the chemical structure.
The oil, containing MCTs, is a light yellow, translucent liquid (at room temperature) with no odor.
What Do MCTs Oil Contain
Medium-chain triglycerides can be found in the form of a dietary supplement - MCTs oil. It is created chemically in a laboratory out of natural sources of this type of fat – coconut oil and palm oil.
MCTs are molecules consisting of 3 chains of saturated fatty acids, each of which contains 6-12 carbon atoms.
What Should You Know About MCTs
Currently, MCTs are used by many athletes to support their athletic performance, but initially, the supplementation with MTCs has started with curative intent.
Medium-chain triglycerides are a source of fat, which aims to support the treatment of various diseases. MCTs provide quick energy for the body and are less likely to be in the fat deposits.
MTCs are used as a supplement by athletes who want to reduce their body fat and to maintain their muscle mass. If MCTs oil is added to a meal, this creates a thermogenic effect.
Purpose and Health Benefits of the MCTs Oil
MCTs are used in medicine – for the treatment of various diseases, which will be listed below in the article.
In sports - they are used in the fight against excess body fat as a quick source of energy.
That is why recently many nutritionists, athletes, bodybuilders, etc have included MCTs in their supplementation.
How Do MCTs Act
We have seen that medium-chain triglycerides have a different structure than the other types of fat and that is why they are metabolized in the body in different ways.
Their absorption and mode of action resemble more the carbohydrates (the first preferred choice of the body for fuel) than fats.
After getting into the body, MCTs are transported directly to the liver, where they are broken down, and they release energy, creating many ketones. They are burned for energy immediately after the intake and thus spare the muscle glycogen.
Medium-chain triglycerides are a preferred supplement when one seeks to preserve their muscle mass – the ketone bodies, which are released during their degradation in the liver, are used for energy before amino acids into the muscles.
Proven and Potential Benefits for Humans
The medium-chain triglycerides have a few proven benefits for people:
- Obesity - MCTs are used in the fight against obesity because their intake and degradation are characterized by higher energy expenses. Since there was little doubt that MCTs may have a negative impact on the cardiovascular system, the conducting of various studies was necessitated. In a study with the participation of 31 people - men and women between the ages of 19-50 and body mass index of 27-33. They completed 16 weeks of supervised weight loss program and were divided into two groups: people, consuming MCTs fats and people, taking olive oil. The results were in favor of the group with MCTs.
- Body composition, energy expense – medium-chain triglycerides have proven benefits in improving the body composition, the treatment of obesity, the increase in the power expense.
- The treatment of Alzheimer's and other diseases - MCTs are used in the treatment of obesity, cystic fibrosis, a disorder in the lipid metabolism, Alzheimer's disease, liver disease, diarrhea, eating disorders, digestive problems due to the partial surgical removal of the stomach, and others. The interesting thing about Alzheimer's disease is that the medium-chain triglycerides provide bonus energy for the brain and can protect it from the structures that form the disease.
Are There Side Effects and Contraindications with the Intake of MCT Oil
Medium-chain triglycerides are safe. The use of MCTs oil by some people can cause diarrhea, vomiting, irritability, upset stomach or gasses.
It all depends on the individual organism and the intake. These side effects can be reduced or eliminated if MCTs are added to food.
According to some sources, more information about whether and in what quantities MTCs can be taken by pregnant women and nursing mothers are needed.
It is believed that they are not suitable for people with diabetes and cirrhosis of the liver.
Recommended Doses and How to Take
The intake of MCTs as a supplement (MCTs oil) should be in conformity with the individual needs, physical activity, and overall diet. It is advisable to start with a low dose and gradually increase it to 3 times a day by 15 ml.
Of course, everything is individual. MTCs can be taken before and after exercise, as well as with meals.
More researches are needed to establish whether there is a limit on the intake of medium-chain triglycerides and if there are possible side effects over time.
However, the benefits are established and verified:
- Improvement of the body composition;
- Treatment of obesity;
- An increase of the power expense;
- Increased thermogenesis;
- An increase in strength.
