Medium-chain triglycerides (MCTs): Benefits, Dosage, Contraindications
Other name(s)
MCTs
Scientific name(s)
Caprylic/Capric-Triglycerides
Family or group:
Fatty Acids
Indications
Rating methodology
EFSA approval.
Cognitive Decline ✪✪✪✪✪
A small study in elderly individuals in a retirement home shows that daily intake of 6 g of MCTs, with or without 1.2 g of L-leucine and 20 mcg of vitamin D, for 3 months, increases MMSE scores by 3.5 points, compared to a decrease of 0.7 points with a control.
Posologie
Oral route
6 g
3 - months
Alzheimer's Disease ✪✪✪✪✪
Small clinical studies indicate that MCTs taken at doses of 20-56 g or 22.5-165 mL per day for up to 6 months show no cognitive improvement in patients with Alzheimer's disease or mild cognitive impairment compared to placebo.
Posologie
Oral route
20 g
6 - months
Sports Performance ✪✪✪✪✪
It is uncertain whether oral MCTs are beneficial for athletic endurance performance. A small study in 10 recreational male endurance runners shows that taking a ketone supplement containing MCTs and a form of beta-hydroxybutyrate salt 60 minutes before a race does not improve 5-kilometer race time compared to placebo.
Posologie
Oral route
7 g
Epilepsy ✪✪✪✪✪
The efficacy of oral MCTs in adults and adolescents aged 12 and older with drug-resistant epilepsy is uncertain. A small clinical study shows that adjunctive treatment with MCTs, 47-65 mL per day (about 35% of energy intake) over 12 weeks, reduces median seizure frequency by 46% compared to baseline.
Posologie
Oral route
Muscular Dystrophy ✪✪✪✪✪
A clinical study in elderly individuals in a retirement home shows that daily intake of 6 g of MCTs, 1.2 g of leucine, and 20 mcg of vitamin D for 3 months increases body mass by 1.1 kg, right hand grip strength by 13%, and peak expiratory flow rate by 28% compared to baseline.
Posologie
Oral route
6 g
Properties
Cognitive Function
Medium-chain triglycerides (MCTs) are considered for improving cognitive impairments, including Alzheimer's disease, due to their ability to increase the production of ketone bodies, which serve as an alternative to glucose as a source of brain energy. In patients with Alzheimer's, this could improve brain energy metabolism and cognitive symptoms. A clinical study indicates that taking a ketogenic MCT supplement increases the energy supply of white matter and improves processing speed, suggesting a potential role for ketones in the integrity of myelin and protection against beta-amyloid damage.
Usages associés
Metabolic
Medium-chain triglycerides (MCTs) are studied for their metabolic effects, notably their ability to increase beta-hydroxybutyrate and influence ketogenesis. They are preferentially oxidized for energy production and less likely to be stored as long-chain fats. Research suggests that MCTs can stimulate lipolysis and brown adipose tissue thermogenesis, increase metabolic rate and energy expenditure, and induce satiety, which could reduce caloric intake and slightly decrease fat mass. A study indicates that a single ingestion of liquid MCTs moderately reduces caloric intake during a meal and delays gastric emptying without significantly affecting appetite-regulating peptide levels.
Usages associés
Hypocholesterolemic
Medium-chain triglycerides (MCTs) influence cholesterol metabolism mainly by increasing its excretion, which helps lower its level in the blood. However, human research shows inconsistent results, with some negative effects on blood lipids. A small meta-analysis indicates that MCT oil does not significantly affect total cholesterol, LDL, or HDL levels but increases triglycerides. Lauric acid, a type of MCT, seems beneficial by improving the total cholesterol/HDL ratio through an increase in HDL levels.
Anti-inflammatory
Medium-chain triglycerides (MCTs) may have anti-inflammatory effects, primarily observed in animal models. In vitro research indicates that MCTs activate certain inflammatory mediators in macrophages. However, a study on adults with mild cognitive impairment showed that MCT ingestion increased interleukin-8 (IL-8), a pro-inflammatory cytokine. It remains to be determined if these increases are acute or chronic, especially since some participants were taking anti-inflammatories during the study.
Safety dosage
Adult: 6 g
MCTs have most often been used at doses of 6 to 56 g per day for 4 to 24 weeks. The MCTs used in clinical research include 50 to 75% caprylic acid and 25 to 45% capric acid. One tablespoon provides approximately 14 g of MCTs and about 115 calories.
Precautions
Cirrhosis: avoid
MCTs are not recommended in patients with liver cirrhosis.
