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Low-carbohydrate diets are popular again, and the ketogenic or "keto" diet is part of the low-carb trend. Oil made from medium-chain triglycerides, or MCT oil, is often used in the keto diet. On top of being useful for the ketogenic diet, MCT oil may have many potential health benefits.
Some possible benefits include weight loss, decreased appetite, decreased body fat, and improved athletic performance. In this product review, we'll explain what MCT oil is, cover more benefits of MCT oil, how to use it, and review MCT oil product options.
The Best MCT Oil - Our Top Picks
- Best Overall MCT Oil: BUBS Natural MCT Oil Powder
- Best MCT Oil for Energy: Performance Lab Pro MCT Oil
- Best MCT Oil for Weight Loss: Kaged Plantein
- Best MCT Oil Powder: BUBS Naturals MCT Oil Powder Stick Packs
- Best C8 MCT Oil: Bulletproof Brain Octane C8 MCT Oil
- Best Organic MCT Oil: Performance Lab Pro MCT Oil
- Best Quality MCT Oil: Onnit MCT Oil
- Best MCT Oil for Memory Loss: Bulletproof Brain Octane C8 MCT Oil
- Best MCT Oil for Keto: Onnit MCT Oil
- Best MCT Oil Capsules: Bulletproof CoQ10 Energy
Why Trust Us?
The health and safety of ACTIVE's readers are of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Best Overall MCT Oil - BUBS Naturals MCT Oil Powder
SPECS
- Serving size: 1 scoop (10g)
- Calories per serving: 70 calories
- Protein per serving: 0g
- Carbs per serving: 3g
- Fats per serving: 5g
- Source of MCT: Highly refined coconut oil
When the ketogenic diet was first ramping up in popularity a few years back, it seemed like the only choices for MCT oils were bottles of coconut oil liquid and capsules. But now, MCT oil powders like this one from BUBS Naturals are rising in popularity, and they offer some distinct benefits. For one, they blend more naturally in both hot (e.g., coffee) and cold (e.g., protein shakes), without adding a greasy texture. At 70 calories and 5 grams of fat per serving, this is also on the low end among MCT products but offers the same benefits for keto dieters as liquids: craving control and a boost in mental clarity when carbs are super-low.
To be clear, MCT oil powder is different from liquid oils in that it is mixed with tapioca starch to create a free-flowing powder. Yes, that means it’s not totally carb-free. But if an extra 3 grams of carbs kick you out of ketosis, well, that means you’re already riding the line. But if you’ve got your low-carb strategy under control, these carbs are worth saving room for!
What We Like
- Mixes easily into both hot and cold liquids
- No greasy or oily texture in coffee compared with liquid MCTs
- Some reviewers find them easier on the stomach than liquid MCTs
What We Don't Like
- 3g of carbs from tapioca starch, so not totally carb-free
- Not as dense a fat source as some other MCT oils per serving
BUY: BUBS Naturals MCT Oil Powder
Best MCT Oil for Energy - Performance Lab Pro MCT Oil
SPECS
- Serving size: 1 tbsp (15mL)
- Calories per serving: 130 calories
- Protein per serving: 0g
- Carbs per serving: 0g
- Fats per serving: 14g
- Source of MCT: Organic coconuts
What we love about the Performance Lab Pro MCT Oil supplement is that it’s designed first and foremost to be a clean, fast-acting fuel, providing you with the boost you need for a workout. Yielded from organic coconuts, this MCT oil is just the thing for enhancing your mental clarity, and for enhancing your weight loss results.
This may be just the metabolic fuel you’ve been looking for, and best of all, it’s made from the cleanest possible ingredients. Indeed, this MCT supplement is certified as vegan-friendly, soy-free, gluten-free, and additive-free. And, it’s made in GMP-compliant facilities, meaning you can feel very secure in the quality and safety of this product (so long as you use it as directed, of course).
What We Like
- Fast-acting
- Great for workouts and for intermittent fasting
- Easy to mix in with coffee, shakes, smoothies, dressings, and more
What We Don't Like
- Not the most cost-effective option
- Not suitable if you have tree nut allergies
BUY: Performance Lab Pro MCT Oil
Best MCT Oil for Weight Loss - Kaged Plantein
SPECS
- Serving size: 1 scoop
- Calories per serving: 150 calories
- Protein per serving: 25g
- Carbs per serving: 4g
- Fats per serving: 4g
- Source of MCT: Coconut oil, acacia
When you’re trying to lose weight, consistent protein intake is a must. The right daily protein regimen can help fuel your workouts while also controlling your appetite, preventing you from undue cravings or junk food splurges. The Kaged Plantein supplement can be invaluable here, offering a truly unique protein source that’s derived almost entirely from coconut oil.
It’s not just a great protein source for athletes, but also for vegans, who can benefit from having a go-to, non-animal protein solution. The flavors, including peanut butter and banana bread, are surprisingly appealing, though they can be frustrating for those who want a more neutral mix-in. And in addition to protein, this MCT source can also fortify your daily allotment of iron, calcium, and potassium.
What We Like
- Unique protein source for athletes as well as vegans
- Good flavors
- All clean, natural ingredients
What We Don't Like
- Not recommended if you want a more neutral mix-in
- Fairly high calorie count compared to other MCT oils
Best MCT Oil Powder - BUBS Naturals MCT Oil Powder Stick Packs
SPECS
- Serving size: 1 packet
- Calories per serving: 70 calories
- Protein per serving: 0g
- Carbs per serving: 3g
- Fats per serving: 5g
- Source of MCT: Virgin coconut oil
What about when you need MCT on the go? That’s when access to a quick-dissolving powder can be invaluable. The BUBS Naturals MCT Oil Powder Stick Packs are one of our favorite options, both for product quality as well as for sheer convenience. An individual pack will provide you with about 5 grams of MCT oil, along with an appreciably lower calorie count and no additives whatsoever.
Indeed, these individual powder packets are made from clean ingredients that are whole30-compliant, and free of gluten, soy, GMOs, and nuts. The virgin-pressed coconuts used to make this product are well-suited for promoting mental clarity, and for giving you the fuel you need to power through a workout or simply a long stretch at the office.
What We Like
- Incredibly convenient
- Clean, natural ingredients
- Good MCT content in each serving
- Lower calorie count
What We Don't Like
- Not the most cost-effective option
- Not recommended if you need a protein supplement
BUY: BUBS Naturals MCT Oil Powder Stick Packs
Best C8 MCT Oil - Bulletproof Brain Octane C8 MCT Oil
SPECS
- Serving size: 1 tbsp (15mL)
- Calories per serving: 130 calories
- Protein per serving: 0g
- Carbs per serving: 0g
- Fats per serving: 14g
- Source of MCT: Highly refined coconut oil
Bulletproof Brain Octane C8 MCT oil is gluten-free and non-GMO. It is made from 100% C8 fatty acids or caprylic acids. The product website claims that this MCT oil may help increase fat burning, cognitive performance, and energy while decreasing food cravings.
This premium MCT oil product seems to be marketed most heavily to people on the ketogenic diet but can be used by anyone. The company suggests working your way up to the full one tablespoon daily serving to make sure you tolerate it.
What We Like
- Single ingredient; only contains MCT oil from highly refined coconut oil
- Flavorless, so it should be easy to add to savory sauces, coffee, or smoothies
- The company's website has resources such as recipes to help you incorporate MCT oil
What We Don't Like
- Lack of evidence that this particular product provides the benefits it claims
BUY: Bulletproof Brain Octane C8 MCT Oil
Best Organic MCT Oil - Performance Lab Pro MCT Oil
SPECS
- Serving size: 1 tbsp (15mL)
- Calories per serving: 130 calories
- Protein per serving: 0g
- Carbs per serving: 0g
- Fats per serving: 14g
- Source of MCT: Organic coconuts
The Performance Lab Pro MCT Oil supplement isn’t just our go-to fuel source. It’s also one of our favorite options for all-organic MCT products. Indeed, this USDA-certified organic product boasts just a single ingredient: Coconuts, derived solely from non-GMO sources.
That makes this an outstanding MCT supplement not only for athletes and clean eaters but for vegans and anyone else looking to avoid artificial additives. And with mind-body refreshment condensed into each spoonful, this product represents a great way to provide your workouts with a holistic boost.
What We Like
- Fast-acting
- USDA-organic
- Great for workouts and for intermittent fasting
What We Don't Like
- Not the most cost-effective option
- Not recommended if you’re looking for protein with your MCT oil
BUY: Performance Lab Pro MCT Oil
Best Quality MCT Oil - Onnit MCT Oil
SPECS
- Serving size: 1 tbsp (15mL)
- Calories per serving: 130 calories
- Protein per serving: 0g
- Carbs per serving: 0g
- Fats per serving: 14g
- Source of MCT: Coconut oil
Looking for an ingredient list that’s simple, clean, and high-quality? Look no further than Onnit MCT Oil, which offers you nothing but a pure shot of 100 percent coconut oil. There’s no simpler way to boost your MCT intake.
Why the emphasis on simplicity? Well, it means you’re not putting any additives or unnecessary ingredients into your body. It means you get fast-acting MCT without a higher calorie count. And it means you can feel great about adding this to your current lineup of holistic health products.
What We Like
- High-quality, simple ingredients
- Fast-acting
What We Don't Like
- Not recommended if you prefer a flavored option
- Not recommended if you’re looking for protein with your MCT oil
Best MCT Oil for Memory Loss - Bulletproof Brain Octane C8 MCT Oil
SPECS
- Serving size: 1 tbsp
- Calories per serving: 130 calories
- Protein per serving: 0g
- Carbs per serving: 0g
- Fats per serving: 14g
- Source of MCT: Highly refined coconut oil
While MCT oil is often associated with physical vigor, it’s also an important way to improve your cognitive function. For this reason, some people actually take it to stave off memory loss. The Bulletproof Brain Octane C8 MCT Oil is our top recommendation in this category, offering a highly refined coconut make-up that’s designed to promote mind-body health.
Beyond that, we recommend this product for the same reasons we cited earlier in the article: We love that it’s a single-ingredient option, we appreciate the ease with which you can mix it into other foods, and we endorse its use for fat-burning and craving control.
What We Like
- Single ingredient; only contains MCT oil from highly refined coconut oil
- Flavorless, so it should be easy to add to savory sauces, coffee, or smoothies
- Promotes both physical and cognitive performance
What We Don't Like
- Lack of clear scientific backing
- Not recommended if you also need a protein solution
BUY: Bulletproof Brain Octane C8 MCT Oil
Best MCT Oil for Keto - Onnit MCT Oil
SPECS
- Serving size: 1 tbsp (15mL)
- Calories per serving: 130 calories
- Protein per serving: 0g
- Carbs per serving: 0g
- Fats per serving: 14g
- Source of MCT: Coconut oil
MCT oil can provide valuable support for Keto dieters. The Onnit MCT Oil supplement is especially easy to recommend here, as it’s made from 100 percent pure coconut oil, without any additional ingredients to complicate your dietary intake.
Some other reasons we love this product include its fast-acting nature, its lack of added flavor, and its high concentration of MCT in each serving. And, for the level of quality you’re getting, it also comes at a pretty reasonable price point.
What We Like
- Keto-friendly
- High-quality, simple ingredients
- Fast-acting
- Well-priced
What We Don't Like
- Not recommended if you prefer a flavored option
- Not recommended if you’re looking for protein with your MCT oil
Best MCT Oil Capsules - Bulletproof CoQ10 Energy
SPECS
- Serving size: 1 softgel
- Calories per serving: N/A
- Protein per serving: N/A
- Carbs per serving: N/A
- Fats per serving: N/A
- Source of MCT: Caprylic acid triglycerides
While MCT products most often come in powders, some folks might find capsules to be a little more convenient (and slightly easier to travel with). Enter the Bulletproof CoQ10 Energy product. This is our pick for clean, direct MCT content in a softgel.
This supplement is made to provide brain fuel, in particular, and you’ll note that it doesn’t offer workout-friendly bonuses like calories or protein. What it does offer is a simple way to build your brain function without a jittery, overcaffeinated feel.
What We Like
- Convenient
- Designed to boost brain function
- Recommended if you don’t want added calories, protein, etc.
What We Don't Like
- Not recommended if you struggle with pills or capsules
- Not the most cost-effective option, at more than $1 per serving
What Is MCT Oil?
MCT oil is often used for low-carb diets such as the ketogenic or keto diet. The ketogenic diet was primarily used to treat children with epilepsy in the past but is now sometimes used for weight loss by adults.
MCT oil has other clinical uses for illnesses that require special diets, such as liver disease or severe GI issues. As a result of the ketogenic diet increasing in popularity, more healthy people have been interested in adding MCT oil to their diets.
MCT stands for "medium-chain triglycerides." A triglyceride is the main part of dietary fats. The "medium" indicates that MCTs have fatty acid chains that contain between six and 10 carbon atoms. Long-chain triglycerides (LCTs) have greater than 12 carbon atoms on the fatty acid chain.
Long-chain triglycerides and medium-chain triglycerides are also digested differently. The different digestion of MCTs is partially why they are thought to have different benefits than LCTs.
The source of MCT oil is usually coconut oil, dairy, or palm oil. All of these fat sources are high in saturated fat. Some health experts worry that MCT oil will have negative effects on health as a result of the high saturated fat content.
How Do You Use MCT Oil?
For many people, MCT oil is fairly easy to add to their daily diet. You can use unflavored MCT oil in place of other fats and oils, such as in:
- Salad dressings
- Sauces
- Soups
- As coffee creamer
- Added to smoothies or protein shakes
MCT oil is also available in capsule or powder forms if you don't prefer to use an oil.
Before taking any dietary supplement such as MCT oil, it would be best to check with your physician or a registered dietitian. MCT oil may have health benefits but may also be detrimental to people with some health conditions.
What are the Benefits of MCT Oil?
There are research studies that examine the benefits of supplementing with medium-chain triglycerides.(1) However, the studies are small, and more research is needed to make sure MCT oil truly works. Also, research hasn't indicated an ideal dose of MCT oil needed to achieve potential benefits yet.
Some of the potential benefits of supplementing with MCT oil are:
- Increased energy levels: Some people feel that MCT oil makes them feel more energetic and have less brain fog.
- Decreased appetite: Adding more fat of any kind to the diet can increase satiety, which is the feeling of satisfaction or fullness after eating.
- Encouraging weight loss and decreasing body fat: A review article of 13 studies showed modest decreases in weight, waist circumference, and body fat.(2)
- Enhanced athletic performance: More research is needed in this area, but some studies suggest possible benefits for athletes.(3)
Despite its possible benefits, some people experience side effects when supplementing with MCT oil. Side effects of MCT oil may include gastrointestinal (GI) distress, nausea, vomiting, or diarrhea in the short term. Taking MCT oil with food can decrease the risk of GI side effects. Long term, supplementing with MCT oil may lead to fatty liver or high triglyceride levels, though more research is needed.
How We Chose the Best MCT Oils
In seeking the best MCT oils, there are a number of factors to take under consideration. Some of our primary criteria included:
- MCT oils that minimize or eliminate any artificial ingredients.
- MCT oils that clearly list all ingredients.
- MCT oils manufactured in FDA-approved facilities.
In addition, our recommendations account for price point, and the total concentration of MCT oil per serving. And, we sought to include a number of MCT delivery options, including liquid and powder options; your preference for one over the other will likely come down to lifestyle and convenience.
Our Final Takeaway
MCT oil can provide a number of health benefits, particularly to those who prefer a low-calorie diet. Be judicious in choosing only high-quality supplements that align with your health and wellness goals. We hope you’ll find our recommendations to be a useful guide.
FAQs About MCT Oil
What is the best form of MCT oil to take?
While many MCT oils are made from coconut oil, coconut oil does not seem to have the same benefits as MCT oils.(4) MCT oils are typically made from highly refined oils and contain C8 and C10 fatty acids. Most research is done on MCT oils that contain C8 and C10, so the best form to try contains a mixture of both.
What type of MCT oil is best for weight loss?
While some studies show that MCT oil may help with weight loss, more research is needed.(5) MCT oils that contain a mixture of C8 and C10 fatty acids have been used in studies that show some benefits. An MCT oil that contains a mixture of C8 and C10 and no C12 fatty acids (Lauric acid) would be a good choice.
Is it OK to take MCT oil every day?
Yes, it is OK to take MCT oil every day for the short term. MCT oil sometimes has side effects such as nausea or diarrhea, but if you can tolerate MCT oil and like the way it makes you feel, it should be OK and safe to take daily for the short term. The long-term effects of supplementing with MCT oil are still being studied, so check with your physician or a registered dietitian if you plan to supplement with MCT oil consistently.
What is the difference between avocado oil and MCT oil?
Avocado oil is a type of oil made from avocados. It has a high smoke point which makes it good for high-temperature cooking like frying or broiling. Avocado oil is not a good source of medium-chain triglycerides or MCTs. MCT oil is typically made from coconut oil or palm kernel oil. MCT oil is better suited for lower-temperature cooking and baking under 350 degrees Fahrenheit.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Cleveland Clinic. (September 28, 2022). Is MCT Oil Worth the Hype?. https://health.clevelandclinic.org/mct-oil-benefits/
- Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249–263. https://doi.org/10.1016/j.jand.2014.10.022
- Wang, Y., Liu, Z., Han, Y., Xu, J., Huang, W., & Li, Z. (2018). Medium Chain Triglycerides enhance exercise endurance through increased mitochondrial biogenesis and metabolism. PloS one, 13(2), e0191182. https://doi.org/10.1371/journal.pone.0191182
- Sankararaman, S., & Sferra, T. J. (2018). Are We Going Nuts on Coconut Oil?. Current nutrition reports, 7(3), 107–115. https://doi.org/10.1007/s13668-018-0230-5
- Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249–263. https://doi.org/10.1016/j.jand.2014.10.022
About the Author
Alexandra Ginos is a registered dietitian and board-certified Pediatric Nutrition Specialist. She believes that nutrition is a vital component of physical performance and that a balanced and healthy diet is an essential part of taking care of the body and mind.
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