Medium-chain triglycerides (MCTs), commonly found in coconut oil, are claimed to aid in fat loss, muscle growth, and cognitive function. While some claims regarding appetite suppression and potential cognitive benefits have some validity, many others—including those related to fat gain prevention and muscle-building—are statistically insignificant or invalid. Overall, MCT supplements may help with appetite control and cognitive performance for individuals needing to manage caloric intake.

1. MCT Supplementation - Claims, Myths,
and the Truth
Medium-chaintriglycerides are verydifferentfromthe longchaintriglycerideswe mostcommonly
consume.Theyoccur naturallyincoconuts,andMCT oil (usuallycoconutoil putthroughacentrifuge) is
a relativelyaffordable supplement.
Claims:
-Aidsinfatloss
-Preventsfatgain

2. -Stimulatesmuscle growth
-Preventsarteriosclerosis
(hardeningof the arteriesdue toexcessfatandcholesterol buildup)
-Improvesimmunefunction
-ImprovesCognitive function
What the Science tellsus:
As a fat lossaid:
Thought1:
mctölare lesscaloricallydense thanLongchaintriglycerides(8.3caloriespergramvs 9), therefor
replacingLCTsin the standardwesterndietwithMCTswouldleadtoa greaterdeficit,andtherfore
greaterfat loss.
Let's sayyou replace half of yourfat intake withpurelyMCTs,andletsassume youare takingin100g
(roundfigure) of fatperday. Originallyyourdailycaloricintake fromfatwouldbe 900 calories.If you
replace half those fatswithMCTs,your new caloricintake fromfat will be 865 calories.Contact
mctpulveröl.
I'd venture tosay thisisimpractical andstatisticallyinsignificant.Thisclaimisinvalid.
https://www.youtube.com/watch?v=nlsSPvL5sRU
Thought2:
MCTs increase energyexpenditure (metabolicrate).

3. There have beenquite afewstudiesdone onthissubject,all of whichpointtothe same conclusion.
While technicallyMCTsDO increase energyexpenditure,the effectisverysmall.Whenitcomesto
measuringchangesinbodycompositioneffectedbythis,the resultsare statisticallyinsignificant.
While thisistechnicallytrue,it'sabilitytoraise energyexpenditure enoughtocreate a largercaloric
deficitisminuscule.
Thought3:
MCTs are highlysatiating,sotheyworkwell asanappetite suppressant.
The theoryis that MCTs are difficulttogetinourdiet,so whenwe have theminabundance ourbrain
tellsuswe're full.The brainusesGlucose asa primaryenergysource,andwhenbloodsugardropsour
braingetstiredand tellsuswe needmore fuel.However,ourbraincanalsouse ketone bodiesas
energy,andthisenergysource lastsmuchlongerthanglucose.MCTs convertquicklyandeasilyto
ketone bodies.So,thismeansourbrainhasfuel fora longerperiodof time post-feedingwithMCTsthan
traditional higher-carbmeals.
Thisclaimis valid.Anecdotally,Ican saythat whenI putcoconut oil inmy coffee,Idonthave the urge to
eat lunchuntil aftermyworkday (typically10-12hours afterbreakfast).WhenIskipthe coconutoil,I
take a lunchbreakbecause Ifeel hungryby5-6 hours post-breakfast.
As a fat-gaininhibitor
Thought:
MCTs are absorbedquicklyandefficiently,andthis increasedmetabolicturnoverpreventscaloriesfrom
MCTs to be storedas fat.

4. Thisclaimis as invalidasthe claimthat insulinspikesleadtofatgain.Fat gainis a functionof a caloric
surplus.MCTs WILL store as adipose tissue (fat) if youare ina surplus.
As a muscle-buildingsupplement
Thought:Since MCTs are so easilyconvertedintoketones,yourbodywill spare proteintobe usedsolely
for proteinsynthesis(muscle gain) insteadof energy.
The natural male can synthesizeabout5-8gof proteinperday.Consciousstrengthtraineesconsume
about1g of proteinperlbof bodyweight.There isplentyof extraproteintobe usedasenergyafterthe
maximumamountof proteinsynthesispossible hastakenplace.
Also,unlessyouare ina ridiculousdeficit,protein"sparing"isnotsomethingone shouldbe concerned
with.
Thisclaimis invalid.
As an arteriosclerosispreventative
Thought:
Arteriosclerosisoccurswhenfatandcholesterol buildupinthe arteriesandcause hardening.MCTsare
more efficientlyconvertedintoenergythanLCTs,thereforleadtolessarterycloggingmuck.
If someone isona highenoughfatdiettoleadto arteriosclerosisreplaces50% of theirfatintake to
MCTs, the chances of buildupin arteriesgreatlydecrease.
Thisclaimis validforthose onextremelyhighfatdiets.

5. As an immune systemenhancingsupplement
Thought:
The biological mechanismbehindthisisnotknown(asfar as I know).
Studiesonrats have shownthatrats givenMCT seruminjectionsare more resilienttoautoimmune
disease.
Notenoughevidence tosupportthisclaimexists.
As a Cognitive enhancingsupplement
Thought:
Ketonesare a highlyefficientenergypathwayforthe brain,andMCTs convertto ketone bodieseasily.
Therefore,the brainfunctionsbetter.
Thisis an interestingclaim,becausesome studiessuggestthatMCTs helpreduce the symptomsof
mental conditionssuchasAlzheimer's.
Notenoughevidence existsforme totake a stance eitherway, howeverAlzheimer'sandotherage-
relatedmental diseaseshave beenconnectedtometabolicproblemslikediabetes.Thismakessense,
because if bloodsugardrops,the brainsprimaryenergypathwayislimited.Studieshave shownthat
epilepticpeople respondverywelltoketogenic(low carb) diets,because thischangesthe brainsprimary
energypathwayfromglucose toketones.Theoretically,since MCTsraise blood-ketoneconcentration,it
couldhave a similareffect.
Conclusion:Forthe average person,MCT supplementsmaybe beneficial forappetite suppressionand
cognitive function.And,ittastesgoodincoffee!Iwouldrecommendcoconutoil orMCT oil toanyone

6. havingissuesmaintainingacaloricdeficit,ortothose whoneedtogo extendedperiodsof time without
food.
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