MCT oil is one of the most overlooked and under-utilized supplements in the fitness and health industry.
MCTs are a great addition to any supplement stack, often used to provide a boost of energy, either for day-to-day activities or for exercise.
MCTs are made up of medium length chains of fatty acids, which are processed differently by the body compared to the long chain triglycerides found in other fats - essentially being easier to digest, absorb and utilize for energy. (1)
So, while MCTs are most commonly known for their energy-boosting potential, are there any other benefits of MCT oil that we aren’t aware of? How about whether or not it can improve sleep?
Keep reading to find out all you need to know about MCT oil and sleep!
What is MCT Oil?
MCT, also known as medium-chain triglycerides, is normally found in the form of oil, though sometimes it is converted into powder. As the name indicates, MCT contains medium chains of fats called triglycerides.
The main types of MCTs found in MCT oil are:
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Caproic acid (C6)
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Caprylic acid (C8)
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Capric acid (C10)
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Lauric acid (C12)
This is not the typical kind of fat you find in fast foods, they are actually a much healthier form of fat. The molecules are shorter in length, so much easier to digest and absorb.
MCT oil is a type of saturated fat, but it is metabolized differently from other saturated fats. This then provides our body with a much faster boost of energy.
Most MCT oils include C8 and C10. C6 has an unpleasant taste, and C12 acts more like long chain triglycerides. (2, 3, 4)
From Coconut Oil
MCT is most commonly extracted from coconut oil, with almost 50% of coconut oil fats being made up of MCTs. This is one of the major reasons why coconut oil has been praised over the years as the healthier alternative to regular oil. (5)
However, MCT oils are flavour-neutral compared to coconut oil, making them more versatile.
While coconut is the richest source of MCTS, they are also found in dairy products, such as cheese, milk and butter.
A Good Energy Source
MCTs are most commonly used as a way of improving performance. Many people use MCT oil to boost energy, especially in the morning or before workouts.
It is thought to increase energy levels, and also potentially help with weight loss and an increase in lean muscle mass. (6, 7)
Adding MCT oil to coffee, known as bulletproof coffee, is a popular way to increase fat intake and promote feelings of fullness, though you wouldn't want to drink a coffee before bed. (8)
Related Post: Best Nighttime Supplement for Muscle Growth
To achieve maximum benefits, the timing and method of taking MCT oil can be tailored to individual goals, such as supporting ketogenic diets or weight management.
So, it appears MCT may help improve athletic performance and weight loss, but what about its role in improving sleep?
Why Should You Take MCT Oil Before Bed?
We are all aware of how important sleep is for overall health and wellbeing, but also for performance, mood, and muscle growth and repair. So, whatever you’re doing to achieve your performance and physique goals, sleep should be a top priority.
Achieving better sleep quality can also support improvements in body composition and body weight, as restful sleep is linked to fat burning, muscle recovery, and metabolic health. (9)
There are many supplements, remedies, and strategies that you can take and follow to ensure you get a better night’s sleep. Though for some of us, this isn’t always enough, and the relentless tossing and turning can become difficult to control night after night.
The impact of MCT oil depends on your individual goals - some people use it specifically to promote restorative sleep, while others may focus on energy or mental clarity.
While MCTs have no direct sedative effect, here’s how MCT oil can potentially help the former…
May Help Blood Sugar
MCT oil has been shown to potentially reduce insulin spikes associated with the consumption of high GI (fast digesting) carbohydrates. These are the types of carbohydrates you find in potatoes, white rice, and white pasta. (10, 11)
Managing blood sugar and insulin spikes is especially important for people with insulin resistance, as it can impact both sleep quality and overall metabolic health.
An insulin spike is essentially a build-up of blood glucose, which in the short term can cause restlessness, known to also negatively affect sleep.
MCT may help to maintain these spikes and keep blood sugar levels controlled, which is beneficial when trying to wind down for the evening before going to sleep.
I would be remiss, however, if I didn't point out that other recent scientific trials have failed to prove this conclusively. Mixed results suggest this benefit may be more true for certain population sub-groups or people with particular health concerns, and men rather than women.
Others suggest it may work more effectively in the short term than the longer term, suggesting the benefits of MCT supplementation may change over time. (12)
May Burn Fat
In addition to this, MCTs have also been shown to possibly increase fat oxidation (fat burning) while we sleep.
Unlike longer chain fats, MCTs are absorbed and metabolized more quickly and are less likely to contribute to fat build-up when consumed in moderation, making them a favorable option for weight management. (13)
May Reduce Anxiety
Some studies have found that taking MCT oil helped to reduce anxiety in rats. More human research is welcome here, but if it stands true, this could help to ease anxieties before sleep. (14, 15)
Sleep Quality and MCT Oil
Medium chain triglyceride oil, commonly known as MCT oil, is increasingly recognized for its potential to enhance sleep quality.
The unique medium chain fatty acids found in MCT oil - especially those sourced from coconut oil and palm kernel oil - may help promote relaxation and support a more restful night.
By potentially helping to stabilize blood sugar and reduce insulin spikes, MCT oil can minimize the restlessness that often negatively affects sleep.
Additionally, the process of fat oxidation and increased ketone production that occurs when consuming MCT oil may further contribute to improved sleep quality. (16)
For those struggling with poor sleep, incorporating MCT oil into an evening routine - such as adding it to a warm beverage or taking it as a supplement - may serve as a gentle sleep aid.
Ketone Production and Its Role in Sleep
One of the standout benefits of medium chain triglycerides is their ability to rapidly boost ketone production in the body.
When you consume MCT oil, these medium chain fats are quickly converted into ketones, providing an alternative energy source for the brain. This steady supply of brain energy may help improve cognitive function and promote a sense of relaxation, both of which are essential for restful sleep.
The ketone production triggered by MCT oil may also help reduce inflammation and support overall sleep quality.
A Word of Warning When Following a Ketogenic Diet
For those following a ketogenic diet or low carb diet, incorporating MCT oil may help maintain sustained energy levels throughout the night, making it easier to fall asleep and stay asleep.
Indeed, studies into a very low calorie ketogenic diet showed that it improved sleep quality among women who were overweight or obese. (17)
Just be aware that the change in the body's energy source may be difficult at first, especially if you've just started following a keto diet and are reducing your carbohydrates.
Keto insomnia is thought to be caused by a reduction in sleep hormones such as melatonin and adenosine as your body adjusts to the new normal. It may last anywhere from a few days to a few weeks. (18)
Potential Side Effects of MCT Oil Before Bed
While MCT oil offers many health benefits, it’s important to be aware of potential side effects, especially when taking MCT oil before bed.
Consuming too much MCT oil at once can lead to digestive issues such as stomach cramps, nausea, or diarrhea, which may disrupt sleep quality rather than improve it.
Some people may also notice a temporary increase in energy levels, which could make it harder to fall asleep if taken too close to bedtime.
You may wonder if taking MCT oil before bed breaks a fast; while technically it may cause a minor "mct oil break," it generally supports fasting routines without significantly impacting blood sugar.
If you have underlying health conditions like cardiovascular disease, diabetes or liver problems, it’s wise to consult with a healthcare professional before adding MCT oil to your routine. (19)
To minimize the risk of side effects, start with a small amount and gradually increase your intake as your body adjusts. By being mindful of your dosage and personal health needs, you can safely use MCT oil as a sleep aid and enjoy its benefits without unwanted discomfort.
Best MCT Oil
Our top pick is Performance Lab MCT, sourced from organic coconuts and filtered and tripled distilled for purity.
A mixture of C8 and C10, the most effective MCTs, Performance Lab MCT is extremely versatile. Use in the morning for fast-acting energy, or in the evening to potentially help your sleep.
Third party tested, it has a clean label. It is free from GMO, gluten, caffeine, synthetic additives and colorings, and most allergens. (Contains coconuts/ tree nuts).
MCT Oil Dosage for Night-time Use
Finding the right dosage of MCT oil for night-time use is key to maximizing its sleep-supporting benefits while avoiding side effects.
Most healthy adults find that 1-2 tablespoons of MCT oil before bed is effective, but it’s best to start with a smaller amount—such as one teaspoon—and gradually increase as your body adapts.
There is no defined Upper Tolerable Limit for MCT oil, but most studies have used between 1-5 tablespoons. (20)
The concentration of medium chain fatty acids can vary between products, so always check the label and follow the manufacturer’s recommendations.
For best results, consider incorporating MCT oil into your bedtime routine by mixing it into a warm drink or combining it with other sleep-promoting supplements as part of your supplement stack.
There seems to be less potential digestive issues if you mix it with food or drink.
By tailoring your intake and method of consumption, you can enjoy the benefits of MCT oil, such as potentially improved sleep quality and relaxation, while minimizing the risk of taking too much MCT oil.
Always consult with a healthcare professional if you have any concerns or underlying health conditions before making changes to your supplement regimen.
