Title : MCT Oil 101 - A review of medium chain triglycerides -
link : MCT Oil 101 - A review of medium chain triglycerides -
MCT Oil 101 - A review of medium chain triglycerides -
This is due in part to the widely publicized benefits of coconut oil , a rich source of them.
Many advocates expect that medium-chain triglycerides (MCT) can help weight loss .
In addition, the MCT oil has become a popular supplement among athletes and bodybuilders.
Here's all you need to know about the MCT, including what they are and what health benefits they may have.
What is MCT?
MCT means medium chain triglycerides, which are fats found in foods such as coconut oil. They are metabolized differently from long chain triglycerides (LCT) found in most other foods.
MCT oil is a supplement that contains a lot of these fats, and is claimed to have many health benefits.
triglycerides is simply the technical term for fat. Triglycerides have two main purposes -. Are transported to cells and burned for energy or stored as body fat
Triglycerides are the name of its chemical structure, more specifically, the chain length of acids fatty. All triglycerides are formed by Glycerol fatty acid molecule and 3.
Most fat in their diet consists of long chain fatty acids, 13 to 21 atoms containing carbon. short chain fatty acids having less than 6 carbon atoms.
In contrast, medium chain fatty acids in the MCT having 6-12 carbon atoms.
These are the main medium chain fatty acids:
- C6 :. hexanoic acid or caproic
- C8 :. caprylic acid or octanoic
- C10 :. capric or decanoic acid
- C12 :. Lauric acid or dodecanoic acid
Some experts argue that C6, C8 and C10, which is known as the "Capra fatty acids," reflect the definition of MCT with greater precision than C12 (acid lauric) ( 1 ).
Conclusion: Medium chain triglycerides (MCT) are types of fatty acids containing 6-12 carbon atoms. They include caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12).
Triglycerides of medium chain-metabolized differently
Because the length of the shorter chain fatty acids, MCTs are rapidly degraded and absorbed in the body.
Unlike fatty acids longer chain, MCTs go directly to the liver.
There can be used as a source of instant energy or converted into ketones, which are substances produced when the liver breaks down large amounts of fat.
Unlike normal fatty acids, ketones can cross from the blood to the brain. This provides an alternative source of energy for the brain, which normally uses glucose as fuel.
Because the calories contained in the MCT are activated more efficiently in energy and used by the body, which are less likely to be stored as fat.
baseline Due to its short length of chain, medium-chain triglycerides are broken down quickly and absorbed into the body. This makes them a source of quick energy and less likely to be stored as fat does.
Sources of Medium Chain Triglycerides
There are two main ways to increase the amount of MCT in your diet - through sources of whole foods or supplements such as MCT oil.
Whole Food Sources
These foods are the richest in medium chain triglycerides, shown as the percentage of fatty acids that are MCT ( 2 ):
- coconut oil :. Greater than 60%
- palm kernel oil :. More than 50%
- Dairy products :. 10-12%
Although the upper springs are rich in MCT, his compositions can vary. For example, coconut oil contains four types of MCT in addition to a small amount of LCT.
However, their MCTs consist of a greater amount of lauric acid (C12) and the smaller "Capra fatty acids" (C6, C8 and C10) amounts. In fact, coconut oil is about 50% lauric acid (C12), which is one of the best natural sources of this fatty acid.
Compared with coconut oil, dairy products tend to have a higher proportion of Capra fatty acids (C6, C8 and C10) and a minor proportion of lauric acid (C12).
In milk, Capra fatty acids constitute 4-12% of all fatty acids, and lauric acid (C12) makes up 2-5% ( 3 ).
Conclusion: whole food sources of MCT are coconut oil, palm kernel oil and dairy products. However, its composition varies MCT.
MCT Oil
MCT oil is a highly concentrated source of medium chain triglycerides.
is made by man, through a process called division . This involves extracting and isolating the MCT from coconut oil or palm kernel.
MCT oils generally contain either 100% caprylic acid (C8), capric acid 100% (C10) or a combination of the two.
caproic acid (C6) is not usually due to its taste and unpleasant odor. Lauric acid (C12) is often absent or present in small amounts ( 4 ).
Because lauric acid is the main component of coconut oil, take care manufacturers who market MCT oil as "liquid coconut oil," which is misleading.
Many people debate whether lauric acid reduces or increases the quality of MCT oils.
Many advocates of MCT oil market as better than coconut oil, because it is thought that caprylic acid (C8) and capric (C10) to be absorbed more quickly and processed for energy lauric acid (C12).
Since C13 is a fatty long chain acid and lauric acid (C12) is quite similar in structure, some experts say could act more like a fat long chain, so it is less valuable.
Despite the evidence supports that lauric acid is more rapidly absorbed in the body than LCT, one study suggests that elongation of the carbon chain of 2 carbons may slow the diffusion rate 100 times ( 5 6 7 ).
Therefore, compared with other medium chain triglycerides, lauric acid may be a slightly less efficient way for energy. However, it also has unique health benefits.
For example, lauric acid has even more anti-microbial properties that caprylic (C8) acid or capric acid (C10), which means it can help kill bacteria and viruses ( 8 , 9 harmful ).
In short oil MCT is an easy way to get high concentrations of certain MCT. Usually contains C8, C10 or a combination of the two.
What should you choose?
The best source for you depends on your goals and the amount of medium chain triglycerides you want.
It is not clear what dose is needed to achieve the potential benefits. In studies, doses ranging from 5-70 grams (0.17 to 2.5 oz) daily MCT.
If your goal is to achieve good overall health, the use of coconut oil or palm kernel oil in the kitchen is probably enough.
However, higher doses you may want to consider the MCT oil.
One of the good things is that MCT oil has virtually no taste or smell. It can be consumed directly from the bottle or, alternatively, mixed in food or drinks.
Conclusion :. coconut and palm kernel are rich sources of medium chain triglycerides, but oil supplements MCT contain much larger amounts
MCT oil can help with weight loss in several ways
There are several ways that MCTs can help you lose weight, including:
- Low energy Density: MCT provide about 10% fewer calories than LCT, or 8.4 calories per gram for MCT compared to 9.2 calories per gram for LCT ( 10 ).
- increase satiety One study he found that compared to LCT, MCT produced greater increases in peptide YY and leptin , two hormones that help reduce appetite and increase satiety ( 11 ).
- fat storage Given that the MCT are absorbed and utilized faster than LCT, which are less likely to be stored as body fat ( 10 )
- burn calories. studies in animals and humans show that MCT (primarily C8 and C10) can increase the body's ability to burn fat and calories ( 12 , 13 , 14 , 15 , 16 , 17 , 18 ).
- Increased fat loss: One study found that a diet rich in MCT caused increased fat burning and fat loss than a diet high in LCT. However, these effects may disappear after 2-3 weeks once the body has adapted ( 18 ).
- low-carbohydrate diets: Very low carbohydrate or ketogenic diets are an effective way to lose weight. Since the MCT produce ketones, adding to your diet can increase the amount of carbohydrates you can eat while stay in ketosis .
Conclusion :. MCT can help in weight loss through reduced calorie intake, increased fullness, storing less fat, improves burning calories and increased ketones in the low-carbohydrate diets
Do MCT actually cause weight loss?
Although many studies have found positive effects of MCT in weight loss, other studies have found no effects ( 19 ).
In a review of 14 studies, 7 fully evaluated, 8 measuring weight loss and 6 were analyzed in burning calories.
Only one study found increases in fullness, while 6 studies found reductions in weight and 4 found a higher calorie burn ( 20 ).
In another review of 12 animal studies, 7 reported a decrease in gain weight and 5 found no differences. As food intake, a decrease 4 detects, 1 and 7 detected increase found no difference ( 21 ).
In addition, the amount of weight loss caused by MCT is actually very modest.
A review of 13 studies found that on average the amount of weight lost on a diet high in MCT was only 1.1 pounds (0.5 kg) over 3 weeks or more, compared with a diet high in the LCT ( 19 ).
Another study found that a diet rich in medium chain triglycerides resulted in a 2 pounds (0.9 kg) greater weight loss than a diet rich in LCT for a period of 12 weeks ( 22 ).
more high-quality studies are neededto determine how the MCT are effective for weight loss and the amounts to be taken to experience the benefits.
Conclusion :. A diet rich in medium chain triglycerides can it help you lose weight, although the effect is generally quite modest
Performance Test MCT Improved exercise is weak
It is believed thatMCT to increase energy levels during high-intensity exercise and serve as an alternative energy source, saving glycogen stores.
This may positively affect the resistance and have benefits for athletes in low-carb diets .
One animal study found that mice fed a diet rich in medium chain triglycerides did much better in the swimming that mice fed a diet rich in LCT ( 23 ).
In addition, consumption of foods containing MCT instead of LCT for 2 weeks resulted in a longer duration of high intensity exercise among recreational athletes ( 24 ).
Despite the evidence seems positive, there are not enough studies available to confirm this benefit, and the overall link is weak ( 25 ).
Conclusion :. The link between MCT and improved exercise performance is weak and more studies are needed to confirm these claims
Other potential health benefits of MCT oil
the use of medium chain triglycerides and MCT oil has been associated with several health benefits.
Cholesterol
MCT have been linked to lower cholesterol levels in animal studies and humans.
For example, calves consume milk rich in MCT had lower cholesterol calves fed milk rich LCT ( 26 ).
Several studies in rats have linked coconut oil to improve cholesterol levels and levels of antioxidant vitamin higher ( 27 28 ) .
A study of 40 women found that consumption of coconut oil along with a diet low in cholesterol LDL low in calories and increases HDL cholesterol compared with women consuming soy oil ( 29 ).
Improvements in cholesterol levels and antioxidants can lead to a reduced risk of heart disease in the long run.
However, it is important to note that some older studies report that supplementation with MCT had no effect or even negative effects on cholesterol ( 30 31 ) .
In a study of 14 healthy men reported that MCT supplementation adversely affected cholesterol, increase total cholesterol and LDL cholesterol ( 31 ).
Conclusion: Diets high in foods rich in MCT like coconut oil may have benefits for cholesterol levels. However, the evidence is mixed.
Diabetes
MCT can also help reduce levels of blood sugar. In one study, diets rich in MCT increased sensitivity to insulin in adults with type 2 ( 32 ) diabetes.
Another study in 40 overweight individuals with type 2 diabetes found that supplementation with MCT improves risk factors for diabetes. body weight, waist circumference and insulin resistance is reduced ( 33 ).
However, the evidence for the use of medium chain triglycerides in diabetes is limited. More research is needed to determine its full effects.
Conclusion: MCT can help sugar levels in the blood by reducing insulin resistance. However, more research is needed to confirm this benefit.
brain function
MCT produce ketones, which act as an alternative source of energy for the brain and therefore can improve brain function.
Recently there has been increased interest in the use of MCT to treat or prevent brain disorders such as Alzheimer's disease and dementia ( 34 ).
A major study found that MCT improve learning, memory and brain processing in people with mild to moderate Alzheimer's disease. However, this was only effective in persons containing a particular gene, the APOE4 gene ( 35 ).
Overall, the evidence is limited to short studies with small sample sizes, so more research is needed.
Conclusion: MCT can improve brain function in people with Alzheimer's disease who have a certain genetic structure. more research is needed.
Other medical conditions
Because MCTs are an energy source readily absorbed and digested, which have been used for years to treat malnutrition and disorders that hinder the absorption nutrient.
Conditions which benefit from supplementation medium chain triglycerides include diarrhea, steatorrhea (fatty indigestion) and liver disease. Patients undergoing intestinal surgery or stomach can also benefit.
The evidence also supports the use of MCT ketogenic diet in treating epilepsy ( 36 ).
The use of the MCT allows children who suffer from seizures to eat larger portions and more tolerant calories and carbohydrates than the classic ketogenic diets ( 37 ).
Conclusion :. MCT are effective in treating a variety of clinical conditions including malnutrition, malabsorption disorders and epilepsy
doses, safety and side effects
MCT oil appears to be safe for most people.
It is not clear what dose is needed to get the potential health benefits, but many supplement labels suggest 1-3 tablespoons a day.
There are currently no reported adverse interactions with medications or other serious side effects.
However, it has been reported and include nausea, vomiting, diarrhea and stomach upset some minor side effects.
These can be avoided, starting with small, such as 1 teaspoon doses, and increased intake slowly. Once tolerated, MCT oil can be taken by the spoonful.
Type 1 diabetes and MCT
Some sources discourage people with type 1 medium chain triglycerides practice due to the production of ketones accompanies diabetes.
It is believed that high levels of ketones in the blood can increase the risk of ketoacidosis, a serious condition that can occur in type 1 diabetics
However, nutritional ketosis caused a low-carb diet is completely different from diabetic ketoacidosis, a very serious disease caused by a lack of insulin.
In people with well-controlled diabetes and sugar levels healthy blood , the amount of ketones remains within a safe range even during ketosis.
There are few available studies exploring the use of MCT in type 1 diabetes However, some have been carried out without any detrimental effect ( 38 ).
Conclusion: MCT oil is safe for most people, but there are no clear guidelines dosing. Start with small doses and gradually increase your intake.
Take Home Message
medium chain triglycerides have many potential health benefits.
Although they are not a ticket to dramatic weight loss, which can provide a modest benefit. The same is true of his role in resistance exercise.
For these reasons, the addition of MCT oil to your diet may be worth a try.
However, remember that whole food sources such as coconut oil and grass-fed milk have additional benefits not found in supplements.
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