Typically, when we think of “eating healthier,” we think “reduce fat intake.” And for many of us, this is sound advice: with excess fat (and processed sugar) intake being one of the primary contributors to our rampant obesity problem. (1)
However, the type of fat matters here.
So while it’s smart to lower one’s trans fat intake, it’s also generally smart to increase one’s intake of beneficial fats, such as the heart-healthy omega-3s found in salmon or these fast-acting MCTs used to support mental energy, ketosis, fasting, exercise endurance, and overall wellness.
MCT oil stands for Medium-Chain Triglycerides, fats made from medium-chain fatty acids, commonly sourced from coconut or palm oil.
MCT oils are often taken by people following a keto diet or intermittent fasting, but can be taken by anyone.
This article breaks down what MCT oil is, where it comes from, the different types of MCTs, and examines how it compares with coconut oil. We'll also delve into how best to use it, and why higher-quality options such as Performance Lab® MCT stand out.
So if you've ever wondered what exactly are these MCTs that everyone seems to be throwing in their coffee now (à la “bulletproof” coffee), and what makes them so beneficial, read on and find out!
Key Takeaways
- MCT oil is a concentrated form of medium chain triglycerides that the body rapidly converts into ketones for fast, clean energy.
- Compared with regular coconut oil, quality MCT oil focuses on the most beneficial C8 and C10 fats and leaves out less useful or irritating fractions.
- MCT oil can support keto, intermittent fasting, brain performance, exercise endurance, and appetite control when used in sensible daily servings.
- Performance Lab® MCT delivers a pure C8 and C10 stack from organic coconut, making it an ideal “performance fuel” upgrade over standard oils.
What is MCT Oil?
Medium-chain triglyceride (MCT) oil is a group of saturated dietary fats that, unlike long-chain saturated fats, aren’t stored as fat but rather converted into an energy fuel source known as ketones. (2, 6)
As such, MCT oil is the perfect nutrient for keeping your appetite and energy levels in check, especially while trying to limit carb intake as part of, say, the keto diet or intermittent fasting.
Essentially, MCT oil acts as a sort of “performance fuel” that delivers fast-acting mental energy in support of a healthier fat-burning metabolism.
Natural Sources of MCT Oil
Medium-chain triglycerides can be found in various plant sources at various bioactive compositions. The two most notable MCT oil sources include coconut oil and palm kernel oil.
However, because palm kernel carries so few of the best MCTs (jump below to the “Four Types of Medium Chain Triglycerides” to learn which MCTs are the best) and because of the environmental issues associated with palm oil production, any MCT oil dietary supplement worth its salt is sourced from organic coconut oil.
MCT Oil Sourced from Coconuts
On average, coconut oil comprises 90% saturated fats and 9% unsaturated fats. While, yes, saturated fats have a bad reputation among today’s nutritionists and health enthusiasts, coconut oil’s saturated fats differ from animal-based saturated fats, as coconut oil naturally contains beneficial MCTs - as well as the less beneficial long-chain triglycerides (LCTs). (3)
Roughly speaking, coconut oil’s fatty acid profile is 1% caproic acid (C6), 5% caprylic acid (C8), 7% capric acid (C10), and around 42% lauric acid (C12), so it contains about 54% MCTs overall. However, the precise fatty acid composition varies between coconut oils; Codex data for instance, put lauric acid at around 45–53% of total fatty acids. (10)
By extracting MCTs from coconut oil and filtering out all the unwanted unsaturated fats (including the unwanted MCTs: C6 and C12), a clean, pure MCT oil supplement becomes a concentrated source containing 100% MCTs - essentially a more improved Coconut Oil 2.0.
What Does Adding MCT Oil to a Healthy Diet Do?
Consuming approximately 20% of the body’s total energy, the brain is easily our most energy-demanding organ. This is why when our energy levels drop, specifically our glucose (the brain’s primary fuel source) levels, we feel a noticeable drop in cognitive performance. (7)
Both brainpower and willpower take a hit in the absence of glucose (read: carb) energy, which is a constant struggle for those committed to the keto diet and/or intermittent fasting, especially while still trying to stay fit and active in the gym.
With MCT oil, you’re given an alternate fuel source to glucose that rapidly fuels brainpower with no follow-up metabolic comedown or crash.
By converting to ketones, an energy fuel source that can cross the blood-brain barrier (BBB), MCT oil drives the production of ATP in brain mitochondria in addition to supporting mitochondrial health and appetite control. MCT oil may offer potential health benefits and support overall health by providing fast ketone energy. (8)
What is the Difference Between MCT Oil and Coconut Oil?
Simply put, coconut oil is a natural dietary source of saturated fats that contains MCTs (also found in palm kernel oil and dairy products). MCT oil is refined from those fats into a more concentrated form made strictly of beneficial medium-chain triglycerides, minus the less beneficial long-chain triglycerides and other various unwanted nutritional components.
In other words, MCT oil is to coconut oil what choline is to eggs - the former is a constituent of the latter, but not vice versa.
Why MCT Oil is absorbed faster than coconut oil
With that in mind, not only is MCT oil more abundant in… well, MCTs (that’s literally all it is) than coconut oil, but its smaller MCT molecules are handled differently than other fats. MCT oil is absorbed quickly, rapidly digested and utilized as energy fuel, while coconut oil is digested more slowly because its MCTs are mixed with various less-easily-utilized saturated fats. (4, 6)
Is MCT Oil or Coconut Oil Better?
Though there are superior and inferior MCT oil brands, MCT oil, in general, is the superior option over coconut oil because its more concentrated profile delivers the unique benefits of faster absorption and quicker ketone support for ketosis and brain energy.
Coconut oil, on the other hand, contains all four MCTs at an ineffective ratio whose effects are diluted by coconut’s additional supply of long-chain triglycerides (LCTs), which tend to be stored as fat. Coconut oil also has a higher smoke point, so it works better as a cooking oil than MCT oil. (9)
Coconut oil contains around 45–50% lauric acid (C12), which contains 12 carbon atoms and behaves more like a long-chain triglyceride during digestion. As a result, it is less ketogenic than the C8 and C10 fatty acids that predominate in MCT oil. This means coconut oil generally produces less of a ketone response than a concentrated MCT oil. (10, 11)
Because of this, experts warn that the benefits of MCT oil cannot also be assumed of coconut oil without more research.
"Coconut oil should be considered as a saturated fat and its consumption should not exceed the USDA's daily recommendation (less than 10% of total calorie intake)." (12)
Long story short: Out of the two oils, MCT oil is better than coconut oil.
MCT Foods
Food Sources of MCTs are scarce
There aren't many foods naturally high in MCTs. The main sources are coconut oil, coconut meat and palm kernel oil, with smaller amounts found in dairy products. As we've discussed, these foods aren't as concentrated in the C8 and C10 MCTs typically found in MCT oil, so you would need to consume more of them to obtain the same amount.
The Four Types of Medium Chain Triglycerides
While the short-chain triglycerides are too short and the long-chain triglycerides are too long, the medium-chain triglycerides are juuust right, with MCT fatty acids grouped by chain length and number of carbon atoms in that Goldilocks “sweet spot” right in the middle. However, even the medium-chain triglycerides (MCTs) range from short MCTs and long MCTs.
In order from shortest to longest, based on carbon-chain length, the four MCTs are:
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C6 – Caproic Acid (6 carbon atoms)
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C8 – Caprylic Acid
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C10 – Capric Acid (10 carbon atoms)
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C12 – Lauric Acid
Caproic acid metabolizes the fastest of all MCTs, while capric acid is metabolized slightly slower than caprylic acid. Caprylic acid (C8) is more ketogenic than capric acid (C10), meaning it produces a greater increase in ketone levels. This is one reason MCT oils containing a higher proportion of C8 are often marketed for their ketogenic effects. Caprylic acid is three times more ketogenic than capric acid. (8, 13)
Naturally, with C8 and C10 comprising the middle of the medium-chain triglycerides, these are largely considered to be the best of the four MCTs, even though they comprise only roughly 5% (C8) and 7% (C10) of the natural MCT composition of coconut oil.
MCT oil, including Performance Lab MCT Energy Oil, typically consists of 50–80% caprylic acid (C8). (14)
Avoid MCT Oils with C6 and C12
If you’re looking to enhance performance, whether mental or physical, the two best MCTs are C8 and C10. This, of course, means you’ll want to avoid C6 and C12 MCTs.
Respectively, caproic acid (C6) is typically avoided as it smells and tastes bad and comprises only a tiny (1%) portion of coconut oil, whereas, as I said, lauric acid (C12) behaves similarly to long-chain triglycerides and, thus, is more likely to be stored as fat instead of burned as fuel.
Health Benefits of MCT Oil
An extremely versatile supplement, MCT oil can be added to many foods and beverages to increase your daily MCT intake or taken strategically to improve your mental and physical performance. In either case, the benefits of MCT oil target the following areas of health and fitness, as part of a healthy diet and broader weight management goals:
#1) Intermittent Fasting and Ketosis on a Ketogenic Diet
Exercising, let alone doing anything, on an empty stomach is a difficult task. Yet, for those following the ketogenic diet and aiming for nutritional ketosis to burn excess fat via ketosis, the conversion of stored fat into ketones, and intermittent fasting, a scheduled dieting regimen that stimulates the metabolism via period fasting, this is a constant daily necessary struggle.
Fortunately, MCT oil can help on this end by supporting a high fat, low carb diet and rapidly producing ketones for “alternative” energy fuel - and clinical research suggests it may even enhance one’s exercise endurance. (5, 15, 16)
Does MCT Oil break a fast?
Yes, MCT oil technically breaks a fast because it contains calories (around 115–130 calories per tablespoon). However, unlike carbohydrate-containing foods, MCT oil can support ketone production and may allow you to remain in ketosis while fasting. Whether you consider this to have “broken” your fast depends on your fasting goal: for a strict calorie-free fast, MCT oil counts as breaking the fast; for a ketogenic or metabolic fast focused on maintaining ketosis, small amounts may be compatible with your approach.
#2) Nootropics and Brain Function
Nootropics, a natural class of cognitive enhancers, also boost brainpower through various mechanisms.
However, like many other nutrients and supplement types, nootropics come in water-soluble and fat-soluble forms, meaning that the fat-soluble nootropics may need to be taken with a meal or a fat source to be fully and efficiently absorbed into the body.
Of course, meals are out of the question if you’re in the middle of an intermittent fast, hence why many nootropic enjoyers take their noots with a serving of MCT oil, which may assist with fat-soluble nootropic absorption. MCT oil is rapidly digested and easily absorbed, requiring only small amounts of pancreatic enzymes compared with other dietary fats. (6)
It may also support cognitive function by supplying ketones as an alternative energy source when glucose use is impaired, but more research is needed.
#3) Can You Lose Weight with MCT Oil and Exercise?
A healthy carb stack, especially taken intra-workout (during exercise) is a smart way to prolong one’s exercise endurance and stamina before bottoming out.
Yet, entering exercise in a fasted state (i.e., in the absence of glucose) can make it difficult to find the motivation to work out at all. Especially for those who are trying to avoid carbohydrate energy fuel as a weight loss strategy to encourage stored fat-burning during exercise, not carb-burning.
MCT oil may increase feelings of fullness and reduce subsequent food intake, which could help support weight loss when calories are controlled. (17, 18)
By supporting a fat-to-ketone metabolism and potentially supporting exercise endurance, pre-workout MCT oil may help with promoting weight loss or boosting weight loss efforts by supporting endurance and helping the body burn fat during low-carb training.
#4) MCT Oil and Gut Health
Emerging research suggests that MCTs may support gut health by influencing the gut microbiota and helping maintain the intestinal barrier. Some medium-chain fatty acids also have antimicrobial properties. However, much of the evidence is still based on laboratory and animal studies, and more human research is needed to establish whether MCT oil provides meaningful gut-health benefits. (6)
MCT Oil: Are There Any Side Effects?
If you’re sticking to a pure MCT oil, such as Performance Lab® MCT, that supplies only C8 and C10 MCTs sourced from 100% organic coconuts, it is generally safe when used appropriately.
In general, MCT oil is one of the safer and all-around healthier supplements you can take to improve your daily performance. However, some digestive discomfort may occur if you:
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Exceed the recommended serving size
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Take an inferior MCT oil supplement with C6
Sticking to a daily serving of 1 tablespoon (15 mL) of pure C8/C10 MCT oil is widely recognized as a safe, yet effective, amount of MCT. Suggestions of upper daily intakes are often capped around 4–7 tablespoons to reduce digestive discomfort. (19)
Can You Cook with MCT Oil?
Yes and no. People commonly use MCT oil in salad dressings, while other oils are usually better for higher-heat cooking. You can also use MCT oil in smoothies and soups instead of heating it aggressively.
However, it’s important to note that many fats can degrade at high temperatures, and medium-chain triglycerides are no exception. MCT oil has a low smoke point of 302°F (150°C), so it’s generally unwise to fry with it if you’re hoping to preserve the oil’s beneficial health effects. For hotter cooking, coconut oil is the better option because it has a high smoke point. (9)
Final Thoughts
Health noobs will tell you to “consume less fat.” Meanwhile, the real-deal health experts will tell you to “consume better fats.” And medium-chain triglyceride (MCT) oil certainly qualifies as a “better” fat - in fact, it’s one of the best.
But not all MCT oils are equal. Even as one of the better fats, there is a distinction between simply “good” MCT oil and “really good” MCT oil.
And then, of course, there is the best MCT oil you can buy, in our opinion: Performance Lab® MCT —a premium C8/C10 MCT oil stack sourced from 100% non-GMO organic-certified coconuts.
No additives or impurities - only clean, green MCTs. To learn more about what makes Performance Lab® MCT the best MCT oil supplement, click the button below.
Get the Best Deal on Performance Lab® MCT Here
Frequently Asked Questions
What is Bulletproof Coffee?
Bulletproof coffee is a high-fat coffee drink traditionally made by blending brewed coffee with MCT oil and butter or ghee. The idea is that the added fats provide a source of energy while making the coffee more filling and creamy. MCT oil is particularly popular because its fats are rapidly absorbed, bypassing the lymphatic system, transported to the liver, where they can be converted into ketones.
What Oils are MCT?
MCTs, or medium-chain triglycerides, are a type of fat rather than a specific oil. Coconut oil and palm kernel oil naturally contain MCTs, but they also contain other types of fatty acids. MCT oil is a more concentrated source of medium-chain triglycerides, usually containing predominantly caprylic acid (C8) and capric acid (C10). (14)
Does MCT Oil Increase Cholesterol Levels?
Research does not suggest that MCT oil consistently increases total or LDL cholesterol. However, its effects can depend on which type of fat it replaces, and some studies have found a small increase in triglycerides. MCT oil should not be confused with coconut oil, which may raise LDL cholesterol compared with unsaturated vegetable oils.
Note that the evidence for virgin coconut oil specifically is less clear, with some research suggesting it may have a more favourable effect on blood lipids than other forms of coconut oil. (20, 21)
References
- Shan, Z., et al. “Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999–2016.”
- Jiang, Z. M., et al. “A Comparison of Medium-Chain and Long-Chain Triglycerides in Surgical Patients.” Annals of Surgery 217, no. 2 (1993): 175–184.
- Boateng, L., et al. “Coconut Oil and Palm Oil’s Role in Nutrition, Health and National Development: A Review.” Ghana Medical Journal 50, no. 3 (2016): 189–196.
- Norgren, J., et al. “Ketosis After Intake of Coconut Oil and Caprylic Acid—With and Without Glucose: A Cross-Over Study in Healthy Older Adults.” Frontiers in Nutrition 7 (2020): 40.
- Wang, Y., et al. “Medium Chain Triglycerides Enhances Exercise Endurance through the Increased Mitochondrial Biogenesis and Metabolism.” PLoS ONE 13, no. 2 (2018): e0191182.
- Yu, Y., Ya, W., Zhang, J., Wang, J., and Sun, B. “Recent Advances in Medium-Chain Triglycerides in Chronic Disease Prevention.” Nutrients 18, no. 13 (2026): 2133. https://doi.org/10.3390/nu18132133.
- Magistretti, Pierre J., and Igor Allaman. “A Cellular Perspective on Brain Energy Metabolism and Functional Imaging.” Neuron 86, no. 4 (2015): 883–901.
- St-Pierre, V., Vandenberghe, C., Lowry, C. M., et al. “Plasma Ketone and Medium Chain Fatty Acid Response in Humans Consuming Different Medium Chain Triglycerides During a Metabolic Study Day.” Frontiers in Nutrition 6 (2019): 46. https://doi.org/10.3389/fnut.2019.00046.
- “What’s the Difference Between MCT Oil and Coconut Oil?” Healthline. https://www.healthline.com/nutrition/mct-oil-vs-coconut-oil.
- Codex Alimentarius Commission. “Standard for Named Vegetable Oils (CXS 210-1999).” Codex Alimentarius. Food and Agriculture Organization of the United Nations and World Health Organization, 1999.
- Eyres, L., Eyres, M. F., Chisholm, A., and Brown, R. C. “Coconut Oil Consumption and Cardiovascular Risk Factors in Humans.” Nutrition Reviews 74, no. 4 (2016): 267–280. https://doi.org/10.1093/nutrit/nuw002.
- Sankararaman, S., and Sferra, T. J. “Are We Going Nuts on Coconut Oil?” Current Nutrition Reports 7, no. 3 (2018): 107–115. https://doi.org/10.1007/s13668-018-0230-5.
- Lin, T. Y., Liu, H. W., and Hung, T. M. “The Ketogenic Effect of Medium-Chain Triacylglycerides.” Frontiers in Nutrition 8 (2021): 747284. https://doi.org/10.3389/fnut.2021.747284.
- Lima, Renan da Silva, and Jane Mara Block. “Coconut Oil: What Do We Really Know About It So Far?” Food Quality and Safety 3, no. 2 (2019): 61–72. https://doi.org/10.1093/fqsafe/fyz004.
- Avgerinos, K. I., Egan, J. M., Mattson, M. P., and Kapogiannis, D. “Medium Chain Triglycerides Induce Mild Ketosis and May Improve Cognition in Alzheimer’s Disease: A Systematic Review and Meta-Analysis of Human Studies.” Ageing Research Reviews 58 (2020): 101001. https://doi.org/10.1016/j.arr.2019.101001.
- Chapman-Lopez, T. J., and Koh, Y. “The Effects of Medium-Chain Triglyceride Oil Supplementation on Endurance Performance and Substrate Utilization in Healthy Populations: A Systematic Review.” Journal of Obesity and Metabolic Syndrome 31, no. 3 (2022).
- Kinsella, R., Maher, T., and Clegg, M. E. “Coconut Oil Has Less Satiating Properties Than Medium Chain Triglyceride Oil.” Physiology & Behavior 179 (2017): 422–426. https://doi.org/10.1016/j.physbeh.2017.07.007.
- “The Impact of Medium-Chain Triglycerides on Weight Loss and Metabolic Health in Individuals with Overweight or Obesity: A Systematic Review and Meta-Analysis.” Clinical Nutrition (2024). https://doi.org/10.1016/j.clnu.2024.06.016.
- Duranova, H., Kuzelova, L., Fialkova, V., et al. “Coconut-Sourced MCT Oil: Its Potential Health Benefits Beyond Traditional Coconut Oil.” Phytochemistry Reviews 24 (2025): 659–700.
- McKenzie, Kirsty M., Crystal My Lee, Jovana Mijatovic, Marjan Mosalman Haghighi, and Michael R. Skilton. “Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials.” The Journal of Nutrition 151, no. 10 (2021): 2949–2956.
- Neelakantan, N., Seah, J. Y. H., and van Dam, R. M. “The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials.” Circulation 141, no. 10 (2020): 803–814. https://doi.org/10.1161/CIRCULATIONAHA.119.043052.
