Medium-chain Triglycerides

    Written by:
    Thomas Solomon

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    by:

    Katie Jantz, Conni Covington
    Last Updated: May 12, 2025

    Medium-chain triglycerides (MCTs) are found in foods like coconut oil and dairy products. MCTs are claimed to improve muscle strength, cognitive performance, and body weight, but further research is needed to substantiate those claims.

    90 references on this page
    4,230 participants in 13 trials and 6 meta-analyses

    Overview

    Dosage information

    Formulation:

    MCT oil, powder, or gel/jelly. Most of the studies used an MCT oil or jelly product.

    Range of dosages studied:

    2 to 80 grams per day.

    Effective Dosages:

    Muscle size and strength

    Adults: The effective dosage for improving muscle strength and function in adults with or at risk of sarcopenia and frailty is 6 grams per day of octanoic acid and decanoic acid (total) by mouth for 12 weeks.[1][2][3]

    Special considerations: There are very few studies in this field. Because there are no dose-response or time-course studies, it is unclear whether other doses and durations are also effective. It is also unclear whether individual MCTs have the same effect on this outcome as mixed MCTs.

    Cognitive improvement

    Adults: The effective dosage for improving cognitive performance (working memory and executive function) in adults without known health conditions is in the range of 6 to 40 grams per day of octanoic acid and decanoic acid (total) by mouth for 2 weeks to 6 months.[4][5][6][7][8][9][10] One study has shown that a single dose of 20 grams of octanoic acid and decanoic acid can also be effective.[11]

    Special considerations: The optimal dose and time course are unclear because a meta-regression analysis has not been performed. It is also unclear which MCT has the highest efficacy and whether the combination of octanoic and decanoic acid is best. Many of these studies were funded and authored by a company that manufactures an MCT product, so an important conflict of interest exists.

    Fat oxidation

    Adults: The effective dosage for increasing fat oxidation rates during a high-fat meal and low-intensity exercise is 2 to 6 grams per day of octanoic acid and decanoic acid (total) by mouth for 2 weeks.[12][13][14]

    Special considerations: Very few studies have examined the effect of MCTs on fat oxidation rates, and it has only been studied in men without known health conditions. Furthermore, these studies compare MCTs to carbohydrates or a calorie-free placebo rather than other fats, so the effects might not be specific to medium-chain triglycerides. It is also unclear whether other doses and durations are also effective because there are no dose-response or time-course studies. Additionally, it is unclear whether individual MCTs have the same effect on this outcome.

    Weight loss and maintenance

    Adults: The effective dosage for reducing body weight is in the range of 4 to 54 grams per day of MCTs by mouth for 4 to 16 weeks.[15][16]

    Special considerations: Many studies in this field have an important conflict of interest, because they are funded and authored by a company that manufactures an MCT product. The effect on body weight is also very small and highly variable among the studies. It is also unclear which MCTs are most effective and whether a combination of MCTs is optimal.

    Other Considerations:

    It is unclear whether MCTs should be taken with food or not because their efficacy on various outcomes has not been thoroughly examined in the presence vs. the absence of food.

    Examine Database: Medium-chain Triglycerides

    Research FeedRead all studies

    Frequently asked questions

    Update History

    Research Breakdown

    Examine Database References

    1. Skeletal Muscle Atrophy - Krotkiewski MValue of VLCD supplementation with medium chain triglyceridesInt J Obes Relat Metab Disord.(2001 Sep)
    2. Metabolic Rate - A A Papamandjaris, M D White, P J JonesComponents of total energy expenditure in healthy young women are not affected after 14 days of feeding with medium-versus long-chain triglyceridesObes Res.(1999 May)
    3. Total cholesterol - Karen Mumme, Welma StonehouseEffects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trialsJ Acad Nutr Diet.(2015 Feb)
    4. Total cholesterol - Han JR, Deng B, Sun J, Chen CG, Corkey BE, Kirkland JL, Ma J, Guo WEffects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjectsMetabolism.(2007 Jul)
    5. Total cholesterol - The impact of medium-chain triglycerides on weight loss and metabolic health in individuals with overweight or obesity: A systematic review and meta-analysis .()
    6. Fat Oxidation - Effect of Continuous Ingestion of 2 g of Medium-Chain Triglycerides on Substrate Metabolism during Low-Intensity Physical Activity .()
    7. Fat Oxidation - Short-Term Ingestion of Medium-Chain Triglycerides Could Enhance Postprandial Consumption of Ingested Fat in Individuals with a Body Mass Index from 25 to Less than 30: A Randomized, Placebo-Controlled, Double-Blind Crossover Study.()
    8. Food Intake - Tyler Maher, Miriam E CleggA systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intakeCrit Rev Food Sci Nutr.(2021)
    9. Metabolic Rate - White MD, Papamandjaris AA, Jones PJEnhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal womenAm J Clin Nutr.(1999 May)
    10. Fat Oxidation - Papamandjaris AA, White MD, Raeini-Sarjaz M, Jones PJEndogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy womenInt J Obes Relat Metab Disord.(2000 Sep)
    11. Ketone Bodies - Konstantinos I Avgerinos, Josephine M Egan, Mark P Mattson, Dimitrios KapogiannisMedium Chain Triglycerides induce mild ketosis and may improve cognition in Alzheimer's disease. A systematic review and meta-analysis of human studiesAgeing Res Rev.(2020 Mar)
    12. Ketone Bodies - Carolina B Castro, Cintia B Dias, Heidi Hillebrandt, Hamid R Sohrabi, Pratishtha Chatterjee, Tejal M Shah, Stephanie J Fuller, Manohar L Garg, Ralph N MartinsMedium-chain fatty acids for the prevention or treatment of Alzheimer's disease: a systematic review and meta-analysisNutr Rev.(2023 Jan 12)
    13. Ketone Bodies - Meer N, Fischer TMedium-Chain Triglycerides (MCTs) for the Symptomatic Treatment of Dementia-Related Diseases: A Systematic Review.J Nutr Metab.(2024)
    14. Muscle Mass - Ezaki O, Abe SMedium-chain triglycerides (8:0 and 10:0) increase muscle mass and function in frail older adults: a combined data analysis of clinical trialsFront Nutr.(2023 Dec 4)
    15. Walking Ability - Kojima K, Ishikawa H, Watanabe S, Nosaka N, Mutoh TA Randomized, Double-Blind, Controlled Trial Assessing If Medium-Chain Triglycerides in Combination with Moderate-Intensity Exercise Increase Muscle Strength in Healthy Middle-Aged and Older AdultsNutrients.(2023 Jul 24)
    16. Strength - Sakiko Abe, Osamu Ezaki, Motohisa SuzukiMedium-chain triglycerides (8:0 and 10:0) are promising nutrients for sarcopenia: a randomized controlled trialAm J Clin Nutr.(2019 Sep 1)