MCT Oil Side Effects Good or Bad?

Triglycerides are one of the primary forms of dietary fats present in the blood. They contain three chains of unsaturated or saturated fatty acids linked by glycerol molecules (which is a form of alcohol). Triglycerides help to provide the body with energy, but when your cholesterol and triglyceride levels are too high, it increases the risks of pancreatitis, strokes, and heart attacks.

What Is MCT Oil?

Products that go by the name of MCT oil are types of supplements that contains medium-chain triglycerides. MCT molecules are smaller when you compare them to the fats that you eat, better known as LCT (long-chain triglycerides). This is what makes these triglycerides easier to absorb and digest. MCT is absorbed quickly into the bloodstream which turns it into readily available energy.

Where Does MCT Oil Come From?

MCT oil is typically made from either palm kernel oil or coconut oil. Both of these oils contain MCT. MCT products are available as a 100% MCT oil or a combination of MCT and LCT.

The method that manufacturers use to derive MCT oil from palm kernel oil or coconut oil is through a process known as fractionation. This technique separates the MCT from the oil and helps to concentrate it.

What Are The Benefits/Good Side Effects Of MCT Oil?

MCT oil has unique characteristics since the liver does not need to process it, yet it still contains an adequate substance in order to provide a few health benefits. Here is a list of some of the benefits that have been reported:

• It Might Assist With Weight Loss

From a study, it was shown that MCT oil may assist with promoting hormones to release that help you feel full, which is helpful for weight loss. Other research has also suggested that MCT oil might encourage small amounts of weight loss, yet also ended by saying that more studies were needed on larger scales to decide whether it is effective enough and how much would be required to maintain a weight range that is healthy.

• It May Enhance Athletic Performance

In an animal study involving mice running on treadmills under high or normal temperatures, those with MCT in their diet performed better than mice on regular diets. The mice on the MCT diet also displayed more than a double increase in their running time when they were exposed to a higher-temperature environment.

This study also indicated that the findings were compatible with other research that revealed that combinations of MCT increased walking speed, right-hand grip strength, body weight, and more over a 3-month trial involving elderly individuals. However, since there was not an MCT-only group, this research was not able to define the precise role that MCT has on muscle function and strength.

• It May Provide You With An Energy Boost

Medium-Chain Triglycerides (MCTs) are a type of fat. These are macronutrients that contain 9 calories per gram of fat. Since MCT is easily absorbed and digested, it is accurate to assume that it may provide quick bursts of energy. However, metabolism is one of those highly complex processes and it isn’t that straightforward.

More Studies Are Needed

There are many claims going around regarding the effectiveness of MCTs. Some of these include reducing inflammation and managing blood sugar levels to even improving certain autism behaviors. But all these claims require more research.

What Are The Bad Side Effects Of MCT Oil?

Some of the potential side-effects that MCT oil may produce include:

• Vomiting
• Diarrhea
• Nausea
• Irritability
• Intestinal Gas
• Stomach Discomfort

However, this should be unlikely when using a good quality MCT oil. The only other reason people may experience side effects when consuming MCT oil is when they are taking a dose that is higher than recommended.

If you suffer from digestive issues, or you have a stomach condition, it is highly recommended to first consult with a health practitioner before you start using MCT oil. It has also been noted that the side effects caused by MCT oil are not severe. They are regarded as an inconvenience rather than something that is dangerous.

Can MCT Oil Cause Digestive Side Effects?

As mentioned above, it is not likely to experience adverse effects or side effects when using MCT oil, however, when you do it may be digestive related. This is because it is an oil that contains high levels of fat.

When you consume high amounts of oil such as coconut, margarine, or butter, it is the same as taking in MCT oil where the body is exposed to high levels of fat at the same time.

In certain cases, this amount of fat is more than a person is able to digest. This is especially true when taking more than the recommended dosage. When this happens, the body will find it difficult to absorb all the fat present in the MCT oil. The fat that the body is not able to absorb causes the colon and small intestine to secrete higher volumes of water into the stool. This can result in an upset stomach. When the stool becomes more watery, it can result in other issues such as diarrhea.

There have also been a few reports that have suggested that using MCT oil products over the long-term could result in the build up of fat in the liver.

MCT Oil Side Effects – Good or Bad? Safety Tips

The main reason why people experience adverse effects when they use MCT oil is when they are taking a dose that is too high. This issue is related to the fact that MCT oil doesn’t have “defined tolerable” UL (upper intake levels). However, some experts have suggested that using MCT oil safely will mean not exceeding a dose of between 60 to 100ml daily, which equates roughly to 4 to 7 tablespoons.

To effectively avoid the risks of side effects when taking MCT oil, start on the smallest dose. This usually means 5mls daily, increasing the dose gradually. Speak to a health practitioner if you are planning to take MCT oil daily.

Tips On How To Incorporate MCTs Into Your Diet

In small doses, MCT oil is usually safe provided you do not have a liver or heart condition. MCT oil is regarded as safe for the majority of generally healthy people. Most doctors do not recommend MCT oil or MCT powders to those with heart disease or a fatty liver, since MCTs are a form of fat.

What Are Natural Sources Of MCTs

MCTs are found naturally in:

• Goat’s milk
• Cow’s milk
• Breast milk
• Cheese
• Butter
• Yogurt
• Palm kernel oil
• Coconut oil and meat

MCT Oil Side Effects Good or Bad: Key Takeaways

MCT oil is a product that is regarded as generally safe for the majority of individuals to consume. However, the lack of dosage guidelines universally can make it more difficult for people to determine where they should be starting.

Taking too much could result in common conditions such as an upset stomach, vomiting, nausea, and in severe cases, diarrhea.

MCT oils are similar in consistency to many other oils, which makes them easy to mix into smoothies, broths, or soups. While MCT powders tend to work better in smoothies or protein shakes.

If you are not sure of how much you should be taking, consult with your doctor or any other similar health practitioner before you start using MCT oil. Most doctors will usually recommend starting on the lowest dose (around 1 teaspoon or 5mls) a day, before increasing the dose gradually. Lastly, it is also important to buy your MCT oil from a reputable and reliable source.

Sources

https://www.webmd.com/diet/mct-oil-health-benefits-common-uses